7 Signs Your Eating Habits are Making You Sick

In our day to day life, we have more than 100 choices of food to decide what we can prepare for our meals. Our eating habits are however not controlled by our hunger but largely by our feelings and those surrounding us. However, bad eating habits are going to make you sick. But how do you tell that you are suffering from bad eating habits? And how do you know is the time you change your eating habits? Having an idea of what you are eating and how much of it will be of great help to your health. As a result, in this article, we discuss seven signs that you can use to tell if your eating habits are making you seek. The signs include;

1. Emotion Eating

Eating is a basic necessity for those who want to survive and grow healthy. But not at all time we do eat when we are hungry. Sometimes we eat to keep our mind off of stress conditions. Fast-food is what most people use to relieve themselves from stress. As a result of emotional eating, it is possible that you will end up overeating. There are some different diseases associated with overeating, and examples include obesity and being overweight.

2. When You are Eating More than Suggested Portions

Eating large portions of food is unhealthy. Also, with most of the people, we only fill the plates with comfort food rather than healthy food. Overeating is not healthy for your body in any single way. It overloads your digestions system making it hard to do food metabolism. As a result, there are chances that you will end up with a stomach upset. It can also lead to being overweight and obese. According to research, approximately 33% of the U.S adults suffer from obesity, and a good number of them are associated with overeating.

3. When You are Taking Excess Caffeine

With matters about beverages, I know you are wondering how coffee is a problem for your health. A good percentage of us loves coffee, and cannot take a day without a cup or two. However, taking coffee is healthy for your health as long as it is not taken in excess amount. An excess amount of coffee in your body facilitates storage of more fats. The more fats stored in your body, the more you are at risk of disease attacks. As discussed earlier, more fats in your body result in obesity.

4. Excessive Intakes of Processed Meat

How often do you eat hot dogs, sausages, portions of bacon and other preserved meat? And do you understand how these meats are preserved? To keep the meat fresh, manufacturers use nitrate elements which are unhealthy for our bodies. When taken into the body, nitrates interfere with the way your body process sugar. Also, processed meat is full of sodium which when taken in excess amounts result in hypertension and heart-related diseases.

5. If You’re Eating Processed Food

These days, many people have quitted cooking and are now using processed food to make up their everyday meals. By eating processed food, you are adding no value to your body. These foods are made mostly of comfort foods like burger, and chips. They are preserved by a variety of chemicals that helps to keep them fresh. Exposing your body to such chemicals keeps you at risk of disease attacks. It is for this reason that even children are suffering from diseases such as diabetes

6. Less Sodium Intake

Salt is of great importance in the preparation of our meals. It contains sodium ions that are necessary for our health. Less intake of sodium ions into the body results in diseases such as goiter. However, we have seen earlier that excessive intake of sodium results in hypertension, obesity and heart diseases. Consider taking the right amount, to avoid any related health complications.

7. When You have Difficulties with Sleep

Whenever you feel that you are having difficulties in getting asleep at night, it might be attributed to by the type of food you eat. Poor eating habits such as taking your meals a few minutes to bedtime may also result to lack of sleep. Also, taking coffee and excess sugars may disturb your digestion, making it hard for you to get asleep. Consider eating a few hours prior to bedtime.

In conclusion, healthy eating habits may be difficult to keep in our daily lives. Nevertheless, it is good we be mindful of what we eat, how it has been prepared and what amount is recommended in a day or per meal.

Note: Adopting a healthy eating habit is the most effective way to keep off different types of diseases.

 

6 Ways to Prevent Type 2 Diabetes

With an increase in the number of cases of life-threatening diseases, maintaining a healthy lifestyle is important. Diabetes, which is a condition that causes the blood sugar levels to rise higher than normal, is among these life-threatening diseases. The two types of diabetes that people suffer from include Type 1 and Type 2 diabetes. In this guide, you’re going to learn how to prevent Type 2 diabetes.

What is Type 2 Diabetes?

Also known as non-insulin dependent diabetes, Type 2 diabetes is a condition in which the body either resists insulin or doesn’t produce insulin. It is usually a mild form of diabetes unlike Type 1, which is more chronic. Its common symptoms include blurred vision, fatigue, hunger, frequent urination, and increased thirst. Here are 6 ways you can prevent Type 2 diabetes.

  1. Keep Your Weight in Check

Being overweight or obese can put you at a higher risk of developing Type 2 diabetes. Obese or overweight individuals usually have excess body fat lying around the abdomen. The excess body fat can increase the resistance of their bodies to insulin. Once the body develops a resistance to insulin, you may suffer from Type 2 diabetes.

  1. Know Your Diabetes Risk Levels

Genes can increase your likelihood of developing Type 2 diabetes. Consider taking a risk assessment test to determine your diabetes risk levels. Scoring over 12 in the test means that you are at a higher risk of developing the condition. In this case, you may consider following a lifestyle modification program that helps reduce your risk of Type 2 diabetes and other life-threatening diseases. In any case, it is advisable to buy a home kit that you can use to test or diabetes by yourself.

  1. Exercise Regularly

Lack of physical exercises may have an impact on your weight, blood pressure, blood glucose levels, and cholesterol levels. Physical exercises can help you combat obesity and lower your cholesterol and blood sugar levels. Consider exercising moderately at least thrice a week to make your body immune to life-threatening diseases. You can also hire a personal trainer to help create effective workout programs.

  1. Take Healthy Meals

Make an effort of eating a balanced and healthy diet every day. Your food should contain less Trans and saturated fats. Shop and eat more high-fiber foods, vegetables, and fruits. Wash the fruits and vegetables thoroughly before eating them raw or cooking them. You should also consider cutting back on salt, which can increase the blood pressure levels.

Consider cooking your meals rather than eating processed or takeaway foods. When you cook the meals, it’s easier to limit the amount of fat and salt used. You can also serve the right portions of proteins and carbohydrates to avoid overeating. Remember to use fresh ingredients when preparing food at home.

  1. Quit Smoking and Limit Your Alcohol Intake

The likelihood of smokers developing diabetes is two times more than that of non-smokers. Quit smoking since it can trigger an increase in your blood pressure and blood sugar levels. You can also limit your alcohol intake since alcohol can increase your triglyceride and blood sugar levels. Women should have at least one drink a day while men should have at least two drinks a day.

  1. Control Your Blood Pressure

An increase in blood pressure may increase the likelihood of getting life-threatening illnesses such as diabetes, cardiovascular disease or stroke. You can control your blood pressure with a balanced diet and regular exercise. Get enough quality sleep at night and avoid preoccupying your mind with stressful thoughts. Maintaining a healthy weight and sticking to the medication prescribed by your physician can also help.

Cardiovascular disease and diabetes have several risk factors in common. The risk factors include physical inactivity and obesity. Reducing your risk of cardiovascular disease can also reduce your risk of getting Type 2 diabetes. Consider visiting the doctor regularly to get your blood cholesterol, blood pressure and blood glucose levels checked.

Conclusion

As discussed above, the best way to prevent Type 2 diabetes is maintaining a healthy lifestyle on a daily basis. You need to eat healthy foods, drink plenty of water and exercise regularly. It’s also important to know your risk levels of developing diabetes and stick to the lifestyle modifications that a physician gives. Remember to test regularly for blood glucose, blood pressure, and blood cholesterol levels.

Low Carb Atkins Chicken Recipes

Food in the markets nowadays is infested with cholesterol. Cholesterols are a known cause of lifestyle diseases like obesity and diabetes. Lifestyle diseases can be prevented by the adoption of food low in cholesterol and carbohydrates. Carbohydrate produces a lot of insulin in our bodies. Cutting or moderating its intake allows the body to deplete fat reserves in the body, to hasten weight loss. A few low carb foods are available in the market. Therefore, you might want to try out a low carb diet for a change, and of course for health purposes. Below are top 5 low carb recipes that will help you lose weight in no time.

1.Chicken Rogan Josh with Cauliflower Rice

Prefer spicy Indian foods, then Chicken Rogan Josh with cauliflower rice is just for you. Served with cauliflower rice (low carbohydrates)

Ingredients

150 grams of chicken breast, 60ml chicken stock, 1/4 onion, two tablespoon olive oil, one teaspoon chili powder, 80-gram cauliflower, one teaspoon of masala, 1/2 tablespoon tomato puree, two teaspoon curry powder, one teaspoon ground ginger, 1/2 tablespoon tomato puree, and one tablespoon fresh coriander

Method

Add sliced onion to a pan and allow them to cook until they are golden brown. Prepare a cocktail of chili powder, curry powder, ginger puree whisked with a little water for consistency of the paste. Add the chicken and stir well for two minutes and add diced tomato.

Fuse the tomato puree with the stock and put in a pan. Allow the stock to simmer for 20 minutes while stirring periodically. Add masala and stir for 3 minutes. Garnish well with the chopped coriander and serve with the cauliflower rice.

  1. Eggplant Pizza

If your appetite fancies adventure, the eggplant pizza is just what you should try.

Ingredients

250 grams of eggplant, 50 ml unsweetened tomato sauce, 80-gram mozzarella cheese, five cherry tomatoes, ten spinach leaves, 1/2 tablespoon salt, one tablespoon crushed red pepper flakes.

Method

Set your oven at 425F. Piece the eggplants into chunks and place on a tray. Put the plate into the oven for 20 minutes to bake.

Turn your grill on and place your eggplants on a plate. Cover each eggplant with a tablespoon of tomato sauce, with a piece of mozzarella. Add fresh spinach and cherry tomatoes on your eggplant. Add cheese and grill for 4 minutes. Monitor your eggplant as the grill to avoid burning. Your pizza is ready to be served.

  1. Garlic Chicken with Cauliflower Mash

A mash of cauliflower for you, rich in vitamins accompanied by a low carb garlic chicken, to manage your carb intake.

Ingredients

One chicken thigh with skin, one tablespoon olive oil, two cloves garlic, three lemons, one teaspoon of fresh parsley, one tablespoon butter, one teaspoon mixed herbs, 80-gram cauliflower, 30-gram grated cheese, three asparaguses trimmed.

Methods

Heat your oven to 437F. Oil the baking tray to avoid burning the chicken before it is well cooked. Season the chicken well. Cut the garlic and spread with the parsley on the chicken. Add some lemon on the chicken and lace with olive. Place the chicken in the oven for about 40 minutes until the chicken turns golden brown. Serve your garlic chicken with mashed cauliflower, topped with ground cheese and asparagus plant.

  1. Roast Chicken with Prosciutto and Green Olives

Tasty and healthy!

Ingredients

2000-gram whole chicken, one tablespoon salt, one tablespoon black pepper, four prosciutto slice, three tablespoon shallots, two clove garlic, five green olives, 100 ml medium white wine, 250-gram spinach.

Methods

Preheat your oven to temperatures of 160C. Grease your baking tray. Divide the chicken into two parts down the backbone. Open it and flatten it with the hand. Cut an incision on the lower side of the breast and put drumstick edge through it. Season the chicken with pepper and salt to taste. Put the chicken in the oven and bake for 40 minutes. Mix your prosciutto, olives, garlic, and shallot. Remove the chicken from the oven and put on a tray. Spread the prosciutto mixture and add wine. Return the chicken to the oven and bake for more 30 minutes. Remove the chicken and divide it into pieces, add the prosciutto mixture on the chicken and serve with sautéed spinach.

  1. Courgette Alfredo Chicken

Resist carbs! Embrace spiral noodles, a new carb trend.

Ingredients

One medium courgette, one tablespoon butter, 100-gram chicken breast, raw, skinless, 1/4 teaspoon salt, 1/2 teaspoon black pepper, one clove(s) garlic, 50 ml single cream, one tablespoon parmesan cheese, one teaspoon fresh parsley.

Methods

Cut both edges of the courgette. Employ the use of a spiralizer, shape the courgette into noodles. Lighten the color of the courgette in boiling water for 1 minute then dry. Slice the chicken then place on a buttered pan. Season the chicken with pepper and salt. Cook the chicken until it turns golden brown for the chicken to get adequately cooked. Mix the cream, parsley, parmesan while stirring until consistently mixed. Boil the mixture until it halves its quantity. Turn off heat and toss the spiraled courgette in the chicken mixture. Stir until well coated. Your meal is ready to be served.

Above low carb chicken recipes ensure you enjoy your favorite chicken delicacies while keeping your body healthy and active. Henceforth, do not miss your favorite food for fear of adverse health repercussions anymore.

Everything you should know about the Atkins Diet

The Atkins diet, commonly known as the Atkins nutritional approach is a commercialized weight loss program which was established by Robert Atkins. This diet is classified as a low carbohydrate fat diet. It claims that carbohydrates restrictions are critical to weight loss. Below is a guide to the Atkins diet.

Foods to Avoid

The following foods should be avoided on the Atkins diet.

  • Sugar- Cream, candy, cakes, fruit juices, and soft drinks.
  • Grains- Rice, barley, spelt, and wheat.
  • Vegetable oils- Canola oil, cottonseed oil, corn oil, and soybean oil.
  • Trans Fats- Mostly found in the processed foods written hydrogenated on the ingredients list.
  • Low Fat and Diet Foods- They are usually very high in sugar.
  • High carb Vegetables- turnips and carrots.
  • High carb fruits- Grapes, pears, oranges, apples, and bananas.
  • Starches- Chickpeas, beans, and lentils.

Foods to Eat

Your diet should be based on these healthy foods.

  • Meats- Bacon, chicken, lamb, pork, and beef.
  • Sea Food and Fatty Fish- Sardines, trout, and salmon.
  • Eggs- The healthier eggs are pastured or omega 3 enriched.
  • Low carb vegetables- Asparagus, broccoli, spinach, kale and others.
  • Full fat Dairy- Full fat yogurt, cream, cheese, and butter.
  • Seeds and Nuts- Sunflower seeds, walnuts, macadamia nuts, and almonds.
  • Healthy Fats- Avocado oil, avocados, coconut oil, extra virgin olive oil.

As long as your meals are based around a fat protein source with nuts or vegetables and some healthy fats, you will lose weight. It is that simple.

Beverages

Below are some drinks that are accepted on Atkins diet.

  • Water- Like always, water should be your first choice beverage.
  • Coffee- Majority of studies show that coffee is quite healthy and high in antioxidants.
  • Green tea- This is a very healthy beverage.

Additionally, drinking small amounts of alcohol is also fine. Avoid high carb drinks such as beer and Stick to dry wines with no added sugars.

Starting an Atkins Diet

The Atkins Diet Is a 4-Phase Plan

Phase 1( Induction)

This step begins weight loss. Eat high protein, high fat with low carb vegetables such as Leafy greens. This should be under 20 grams of carbs daily for two weeks.

Phase 2 ( Balancing)

Slowly add low carb vegetables, more nuts and little of fruits back to your diet.

Phase 3 (Fine Tuning)

When you are close to your target weight, add more carbs to your diet until the rate of weight slows down.

Phase 4 (Maintenance)

At this stage, you can eat any amount of healthy carbs without limitation because your body can tolerate without regaining weight.

Tips for Starting the Atkins Diet

  1. Set Goals

Before you figure out how to begin the Atkins Diet and get in shape, set objectives to remain inspired along the way. Setting healthy and achievable goals will enable you to remember the master plan while you lose weight and provide you something to work harder for.

  1. Understand How The Atkins Diet works

Focusing on a weight loss program implies understanding both how the diet works as well as what you expect from your hard work. The reason for phase one of the Atkins Diet (where you will begin) is to move your body from essentially burning carbs to burning fat, which enables you to initiate weight loss. The ultimate objective is to lower your daily carb intake with an average of 20 grams, which is the average level at how people burn fat.

  1. Surround Yourself With Motivation

Regardless of whether you are learning how to start the Atkins diet with guidance from a friend or posting in the Atkins community group, you should hold yourself accountable of your diet plan and stay motivated throughout the process. Losing weight is a fan when you are doing it the right way with other people supporting your diet goals which motivate you to keep going.

  1. Familiarize Yourself with What You Can and Cannot eat

Before initiating your diet, make sure you understand all the foods required for Atkins diet. After familiarizing your self with the meals, you will be eating, browse a recipe that seems satisfying to your stomach. This way, it will be easier to stick to your diet plan.

  1. Stay hydrated

During phase 1 of the diet plan, aim drinking at least eight glasses of fresh water daily four of which can be replaced with tea, coffee, or chicken, beef, or vegetable broth. Staying hydrated is particularly important so that your body can avoid electrolyte imbalances or dehydration which may accompany the initial loss of water commonly at phase 1.

6 Low Carb Vegetarian Appetizers

If you are looking for the best starter to get you in the mood to have a great meal then you need a sumptuous appetizer. There are low carb appetizers in books and recipe videos to try out. Here is a list of the best low carb appetizers for vegetarians.

KETO LOW CARB SPINACH ARTICHOKE DIP RECIPE

This is an incredible appetizer for vegetarians looking for a low carb bite. It is so easy to make and will only take 10 minutes of your time. Not only is it healthy but also gluten-free.

Ingredients

  • 4 oz Spinach (chopped)
  • 4 oz Cream cheese
  • 1/4 cup Mayonnaise
  • 1/4 cup Grated parmesan cheese
  • 1 (14.5 oz) can Artichoke hearts in water
  • 4 cloves Garlic (minced)
  • 1/4 tsp Black pepper
  • 2/3 cup Mozzarella cheese (shredded, divided into 2 parts)

Instructions

Grease your pan and heat it over medium heat. Start of with the chopped spinach and stir until it is wilted and bright green. Let it cool on the side. As it cools, preheat your oven to 177 degrees C as the cream cheese heats in the microwave. Let it melt enough to stir before adding mayonnaise, chopped artichoke hearts, grated parmesan cheese, black pepper, minced garlic and half of the mozzarella. Mix these ingredients together.

Gather the cooled spinach into a ball and squeeze several times. This is the best way to extract as much water as possible. Add the spinach to the mixture. Transfer this to a large ramekin or a small ceramic appetizer dish. Use a spatula to smoothen the top then sprinkle the remaining shredded mozzarella on top. Bake this for at least 30 minutes and it will be ready to serve.

BAKED CHEDDAR PARMESAN CRISPS RECIPE

If you have heard of baked parmesan crisps before then you understand how tasty this appetizer can be. These are low carb cheese chips that will get your started.

Ingredients

  • 3/4 cup Parmesan cheese (shredded)
  • 3/4 cup Cheddar cheese (shredded)
  • 1 tsp Italian seasoning (optional)

Instructions

Preheat your oven to 204 degrees C then line a baking sheet with a parchment paper. Put your cheeses in a bowl and stir together. Use a tablespoon and place uniform heaps of the shredded cheese onto the baking sheet. You can sprinkle some Italian seasoning to taste. Let it stay in the oven for 6-8 minutes. Remove the cheese as soon as the edges start to brown. Allow them to cool then transfer to paper towels to drain.

SALMON STUFFED CUCUMBERS APPETIZERS WITH CREAM CHEESE

Cucumber snacks can be healthy if prepared Well. There is sweetness in every bite of the salmon stuffed cucumbers. And the best part is that they are easy to prepare.

Ingredients

  • 1 lb Cucumber
  • 2 oz Plain cream cheese (softened, cut into cubes)
  • 2 tbsp Sour cream
  • 1 clove Garlic (minced)
  • 5 oz Chicken of the Sea Pink Salmon
  • 1 tbsp Fresh dill (chopped)
  • Sea salt (optional)
  • Black pepper (optional)

Instructions

Cut your cucumbers lengthwise in half then crosswise into smaller pieces. Scoop out the center of each. Pat the cucumbers dray with a paper towel. Blend together the crease cheese, sour cream and garlic.

Fold this in the salmon and fresh dill or in a little sea salt of pepper for a taste that suites you. Scoop the salmon mixture into the cucumber boats.

CAPRESE STUFFED AVOCADO RECIPE (LOW CARB, GLUTEN-FREE)

This is an easy recipe and anybody can make the caprese stuffed avocado. It is also a low carb appetizer for vegetarians.

Ingredients

  • 2 large Avocado
  • 2 oz Fresh mozzarella balls (cut in small pieces)
  • 2/3 cup Grape tomatoes (halved)
  • 1/4 cup Fresh basil (cut into ribbons)
  • Sea salt
  • Black pepper
  • 4 tsp Balsamic vinegar

Instructions

Slice the avocado in half and get rid of the pits. Scoop half of the flesh from the two halves and put it in a bowl. Mash and add the grape tomatoes, fresh basil and fresh mozzarella balls in. Season with black pepper and salt. Transfer the mixture back into the avocado then drizzle with some balsamic vinegar.

KETO LOW CARB TORTILLA CHIPS RECIPE (GLUTEN-FREE)

This is regarded as the best low carb tortilla chips recipe ever. And it works for vegetarians looking for gluten-free appetizers.

Ingredients

  • 2 cups Almond flour
  • 1/2 tsp Chili powder
  • 1/2 tsp Garlic powder
  • 1/2 tsp Cumin
  • 1/4 tsp Paprika
  • 1/4 tsp Sea salt
  • 1 large Egg (beaten)
  • 1/2 cup Mozzarella cheese (shredded)

Instructions

Preheat the oven to 177 degrees C then line a baking sheet with a parchment paper. Mix the almond flour with the spices in a large bowl then add the beaten egg. Mix and ensure the dough is crumbly.

Microwave the mozzarella in a small bowl and ensure it is melted and easy to stir before adding the dough. Place it between two parchment papers then roll it out with a rolling pin to 2mm thick.

Cut the dough into small triangles then align the on the baking sheet. Bake for 8-12 minutes. Once they are golden brown, remove them and cool them down.

EASY COLD CRAB DIP RECIPE WITH CREAM CHEESE

This appetizer only take 5 minutes of your time and it will be ready before you even serve your main meal. It is the best for any party or outdoor meetings.

Ingredients

  • 4 oz Cream cheese (softened)
  • 3 tbsp Sour cream
  • 1 tsp Lemon juice
  • 1/4 tsp Old Bay seasoning
  • 8 oz Lump crab meat (squeezed to remove any water/moisture)
  • 2 tbsp Chives (chopped)

Instructions

Put the cream cheese, lemon juice, sour cream and seasoning in a food processor or blender and blend until smooth.

Use a spatula to fold in the crab then transfer to a bowl. Cover with a plastic wrap then let it chill until ready.

Low Carb Vegetarian Recipes For Dinner

Meeting all dietary needs may pose a challenge to some people especially if ketogenic diet is in question or you don’t eat meat. But here is a list of sumptuous healthy dinner ideas for vegetarians looking for low carb meals.

Italian-Style Baked Mushrooms

The Italian-style baked mushroom also known as Funghi Al Forno is a great example of a perfect dinner dish for vegetarians looking for low carb meals.

Ingredients

  • 500g mushrooms
  • 1 large can tomatoes
  • 2 cups parmesan cheese, grated
  • 2 tbsp garlic or onion ghee, or a mixture of both
  • 2 tbsp basil, fresh
  • 1 tbsp parsley, fresh
  • 1 tsp oregano, dried
  • salt and pepper to taste

Instructions

Preheat your oven to 200 °C then slice your clean mushrooms. Heat your infused ghee. Make sure your pan is non-stick. Add mushroom and season with salt and pepper then cook it for 5 minutes.

Remove mushroom from the heat then place in small baking trays. Chop herbs in a bowl then mix basil canned tomatoes, parsley and season with salt. Top the mixture with grated parmesan cheese then place it in a preheated oven for at least 20 minutes. Cool it on a rack and enjoy your dinner.

Low Carb Spinach and Ricotta Bake

These two ingredients are totally versatile and will make any vegetarian smile. For a good health and a tasty meal, this dish offers savory and sweet taste.

Ingredients

  • 600g frozen spinach
  • 1 garlic clove (finely chopped)
  • Salt
  • 20ml virgin olive oil
  • Nutmeg
  • Paprika
  • Freshly ground black pepper
  • Sprinkle of organic broth granules
  • 2 eggs
  • 250g ricotta
  • 1 (100g) mozzarella
  • 50g (50ml) double cream
  • 75g freshly grated Parmesan

Instructions

Heat up some virgin oil in a shallow pan before adding spinach, broth granules, garlic, some black pepper, paprika and nutmeg. Stir and make sure it is dry and set it aside to cool.

Preheat your oven to 180ºC. Whisk eggs and add ricotta. Whisk again. Add some cream as you whisk then sprinkle salt, black pepper ,cooled down spinach, 50g Parmesan and cubed mozzarella. Make sure everything is mixed up before pouring to a buttered oven dish about 20cm by 30cm.

Even it out then sprinkle the remaining Parmesan on top. Bake for 30 minutes then raise temperatures of your oven to 200ºC. Bake for 10 more minutes but make sure the top is golden brown before serving it.

Tex Mex White Egg Pizza a Low Carb Keto Pizza Bonanza

You can never go wrong with this pizza considering that it is a tempting and tasty meal. It helps you stick to a healthy low carb diet.

Ingredients

  • 2 tbsp virgin olive oil
  • 2 large eggs
  • Ground cumin
  • Kosher salt
  • Freshly ground black pepper
  • 1 tablespoon filtered water
  • 1/8 cup Egg Fast Alfredo Sauce
  • 1/2 pickled jalapeno, minced
  • 1 ounce Monterey jack cheese
  • 1 tablespoon green onion

Instructions

Preheat oven up to 350° and make sure the skillet is also heat with virgin oil over medium high heat. Oil should moisten sides of the pan too.

Season eggs with kosher salt, cumin and black pepper then whisk. Cook eggs over a heavy oven-skillet without stirring. The eggs should be a little moist and wobble at the top. Top it up with Egg Fast Alfredo mixed with ½ chopped jalapeno. Sprinkle shredded cheese or purple onion and add bacon crumbles.

Put your pan into a preheated oven (350°) then bake for 3-5 minutes. Bake for a minute until the cheese and sauce turn golden. Let it rest fro 5 minutes before serving.

Cheesy Cauliflower alla Vodka Casserole

If you Love cheese then you will love this low carb dish served at your dinner table. This is a great dinner idea if you are looking for a low carb meal.

Ingredients

  • 8 cups cooked cauliflower florets
  • 2 cups vodka sauce
  • 2 Tbsp heavy whipping cream
  • 2 Tbsp melted butter
  • 1/3 cup grated Parmesan cheese
  • 1/2 tsp kosher salt
  • 1/4 tsp ground black pepper
  • 6 slices Provolone cheese
  • 1/4 cup fresh basil, chopped

Instructions

Put cauliflower, heavy whipping cream, vodka sauce, Parmesan cheese, butter, black pepper and kosher salt in a bowl and mix well. Transfer the mixture into a dish and top it up with slices of Provolone cheese.

Bake it is a preheated oven (375° F) for 30-49 minutes and make sure the cheese is completely melted. Remove it and let it rest for 10 minutes then sprinkle chopped fresh basil.

Kale feta Stuffed portobello mushroom Caps

If you are not a fan of mushrooms, you should try this yummy recipe. This is a hearty side dish that works with any meal.

Ingredients

  • 4 cups chopped fresh kale
  • 2 tsp oil
  • 1 teaspoon minced garlic
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 4 ounces lite feta cheese, crumbled
  • 6 medium mushroom caps or 4 large
  • 2 tbsp virgin olive oil
  • 2 tsp minced garlic

Instructions

Heat oil and minced garlic in a pan to prepare kale and feta. Add kale before garlic burns then sauté it for 5-8 minutes. Before adding garlic powder, feta cheese and salt.

Combine and cook until feta is warmed and kale is tender and wilted. Remove from The heat and let it cool.

Mix olive oil and garlic in a small bowl. Brush grated on a preheated grill with some oil before placing mushrooms on grills. Brush them lightly with oil and cook for 5-8 minutes then flip them over. Brush the other side too. Make sure they are tender. Divide your stuffing mixture evenly on top of each mushroom and enjoy your dinner.

Crock Pot Cauliflower and Cheese

You wont believe how cheesy dinner can get. This is an easy meal that is made in the crock pot. It is easy to prepare and will only take 5 minutes to get ready.

Ingredients

  • 1 head cauliflower
  • 1 can condensed cheddar soup
  • 1 (5-ounce) can evaporated milk
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp paprika
  • 1/4 cup finely diced onion
  • 2 cups shredded cheddar

Instructions

Get a 3-4 quart crock pot and grease the inside. Place the cauliflower in the pot. Combine the ingredients in a medium saucepan then heat. Stir until the cheese melts. Pour the sauce over your cauliflower and cover the pot. Cook for 3 ½ hours on low heat. Once ready, serve it warm.

Recipes For The Best Low Carb Breakfast For Vegetarians

You can still enjoy the best breakfast if you are a vegetarian. There are thousands of recipes online and in books that allow vegetarians to prepare something tasty and healthy in the morning. This is a list of some of the top recipes vegetarians looking for a low carb diet should consider.

Low carb pizza frittata

Pizza frittata has a sweet aroma and could be the best thing your breakfast has been missing. The fresh basil on the frittata makes this finger leaking low carb pizza stand out on the breakfast table.

Ingredients

  • 1 tbsp oil
  • 1/2 onion sliced
  • 2 cloves garlic minced
  • 1/2 yellow pepper diced
  • 2 medium mushrooms diced
  • Salt
  • Black pepper
  • 3 eggs
  • 3 tbsp milk
  • 5 tbsp your favorite pizza sauce
  • 125 g mozzarella cheese ~1 cup
  • 1 tbsp black olives
  • Fresh basil to serve

Instructions

Heat some oil on the frying pan then put onion, pepper, garlic and mushroom. Cook for about 6 minutes under medium heat then season with salt and pepper. Lightly beat the eggs on the side with milk.

Evenly distribute the vegetables across the pan and ensure they are fairly soft before pouring the egg mixture on top. Make sure the eggs are cooked through before you turn the heat fairly low.

You can now put the sauce onto the frittata then spread it out. Sprinkle the mozzarella and olives then return it back to the heat until the cheese melts. Your low carb pizza frittata should now be ready. Serve with fresh basil.

Low Carb Crustless Quiche Caprese

Vegans can still have a good health and enjoy sufficient supply of protein from the eggs and almond milk. There is also plenty of antioxidants from the juicy tomatoes and great flavor from aromatic garlic. So Crustless Quiche Capresse is packed with everything nice.

Ingredients

  • 1 1/2 cup Grape tomatoes (halved)
  • 1 cup Fresh basil (chopped)
  • 4 cloves Garlic (minced)
  • 9 large Egg
  • 1/2 cup Unsweetened almond milk
  • 3/4 tsp Sea salt
  • 1/4 tsp Black pepper
  • 6 oz Fresh mozzarella cheese

Instructions

Preheat the oven to 177 degrees C. Mix the tomatoes, garlic, basil and 2/3 of the mozzarella pieces in a bowl before transferring it to the pan.

You can whisk the eggs, milk, black pepper and sea salt then pour the mixture into the pan over the tomatoes and basil. Bake it for 30 minutes.

The remaining mozzarella pieces can be dotted on top of the partially baked quiche then bake for about 15 minutes until golden. Drain any liquid near the edge before serving. Fresh basil ribbons will garnish better.

Low Carb Spanakopita Cottage cheese and Egg Casserole

You can have a low carb high protein breakfast if you choose Spanakopita Cottage cheese Casserole. Not only is this great for breakfast but it can also work as an appetizer.

Ingredients

  • 1 tsp olive oil
  • 1/2 medium sweet onion diced
  • 1 large clove of garlic minced
  • 16 oz bag of frozen spinach thawed
  • 1 16 oz. tub of Friendship Whipped Cottage Cheese
  • 6 large egg whites
  • 1/2 tsp dill weed dry
  • 1/8 tsp nutmeg
  • 4 oz. block Feta crumbled

Instructions

Preheat the oven to 375 degrees then place the oil in skillet over medium high heat. You can put onions and garlic then sauté. Squeeze out the water from your spinach before adding to the translucent onions. Sauté again for at least 2 minutes.

In a large bowl, blend well cottage cheese, dill weed, egg whites and nut meg. Add the spinach mixture to it then stir to ensure the mixture is evenly distributed.

Chop the feta into small cubes and bring it to the mixture. Pour this into greased casserole dish then bake for 45-50 minutes. You can either have it hot or cold.

Veggie Pizza Skillet Eggs

There is plenty of veggies loaded in this dish. So if you love pepper, onions, mushrooms, spinach, olives and jalapeno then this is what you should have for breakfast.

Ingredients

  • 1 tbsp extra virgin olive oil
  • 7 buttons organic mushrooms (sliced)
  • 1 small onion (sliced)
  • ½ medium green bell pepper
  • ½ Jalapeno
  • 1 tsp Italian seasoning
  • ½ tsp garlic powder
  • Salt
  • ¼ black pepper
  • 2 cups organic fresh spinach leaves
  • 2 cups Rao’s marinara sauce
  • 4 organic eggs
  • 10 kalamata olives
  • Chunks of mozzarella cheese

Instructions

Chop the onion, mushrooms, pepper and jalapeno. Put some oil to a preheated cast-iron skillet then the mushrooms. Cook for 5 minutes until light brown before adding the onions, pepper, Italian seasoning, jalapeno salt, garlic powder and black pepper. Cook for at least 3 minutes.

Add some fresh spinach leaves then sauce once the spinach wilts down. Cover with a lid then once ready, make 4 wells. Crack an egg for each well. Cover once again and let the steam cook the eggs.

Meanwhile, your cheese should be ready. Once the eggs are ready, top them up with olives and cheese. Cover again for at least 2 minutes. Once that’s done, garnish with crushed pepper flakes and oregano.

Crustless Tomato and Basil Quiche

You can enjoy a sumptuous breakfast when you have Crustless tomato and Basil Quiche. This is a low carb dish that tastes better than your ordinary breakfast.

Ingredients

  • 1 tbsp olive oil
  • 1 onion, sliced
  • 2 cups tomatoes, sliced
  • 2 tbsp flour
  • 2 tbsp dried basil or 2 tablespoons fresh basil
  • 3⁄4 cup egg substitute or 3 whole eggs
  • 1⁄2 cup skim milk
  • 1⁄2 tbsp black pepper (or less)
  • 1 cup low fat swiss cheese, shredded

Instructions

Preheat the oven to 400°F then spray cooking spray to a 9” pan. Have a ½ cup of cheese on the bottom. Heat oil over medium heat then sauté your onions until soft. Have a layer of cheese in pie pan.

Sprinkle the slices of tomatoes with basil and flour then sauté for a minute on both sides. Whisk eggs and milk then season with pepper. Pour over the layers of tomatoes and onion.

The remaining ½ cup of cheese can be sprinkled on top then bake for 10 minutes at 400° F. Reduce the heat to 350° F then bake for 15 minutes. Make sure it is puffed and golden before taking it out of your oven. It tastes better when warm.

White chocolate cheesecake recipe

The occasional indulgence in confectionery and bakery products is taken to be a crime for people who are involved in dieting and are observing a strict gym routine. But this ban on confectionery and bakery products made it difficult for people to continue their journey to a better and healthier life. As sometimes it becomes almost impossible to control one’s craving for their favorite things which often includes chocolates, cakes, ice creams and other products.

Now bakers have made occasional indulgence a delightful experience for all those health conscious individuals by releasing low calorie and sugar-free recipes for white chocolate cheesecake recipe and other desserts as well. The white chocolate cheesecake is among the most famous dessert which is eaten in almost all parts of the world.

However, this recipe takes this flavor to a whole new level with delicate traces of almond and vanilla to create the ultimate cheesecake that is sure to become a family favorite.

Ingredients for white chocolate cheesecake recipe:

To make a fifteen-centimeter diameter cheesecake, you will need:

  • 18 Vanilla wafer cookies
  • 135 grams of toasted almonds
  • 100 grams of melted unsalted butter
  • 100 grams of good quality white chocolate
  • Two 200 grams packages of cream cheese
  • 150 grams of sugar
  • 125 grams of fresh or frozen raspberries (frozen berries will need to be thawed and drained
  • Two teaspoons vanilla extract
  • One teaspoon grated lemon peel
  • Two eggs

Method of preparation:

Preheat the oven to 180ºc. Grind the almonds and cookies to a fine crumb in a food processor. Add the melted butter and blend until moist crumb forms. Press the crumbs firmly into a 15-centimeter spring-form pan. Bake for ten minutes or until golden. Allow it to cool.

To prepare the cheesecake filling, melt the chocolate in a double boiler until smooth. In a large bowl, beat the sugar, vanilla, lemon peel and cream cheese until well combined and smooth, add in the eggs, mixing until combined. Fold in the melted chocolate.

The fruits are best reserved for use as toppings since their flavors can get lost and muddled in the cheesecake when baked together within the cake. Plain cheesecakes topped with fresh berries finished with liquefied preserves or cooled fruit compotes will provide a stunning presentation and optimum taste.

Always avoid beating the cheesecake filling excessively. Doing so will result in incorporating additional air and cause cracking on the surface of the cheesecake. In addition to baking, make use of a spring-form pan, with removable side and bottom. Place the pan on a baking sheet in order to aid in avoiding leaks in the oven. The spring-form pan will allow you to release the cheesecake without tearing it all apart.

Spoon half of the mixture over the prepared crust. Top with the raspberries, before covering with the remaining mixture. Bake for approximately 45 minutes. Over-baking should also be avoided. Always be aware that baking times are not always exact because of several oven variations. It is a good idea to test your oven beforehand with a good oven thermometer. The edges of the cheesecake should be set, but the center should still move slightly when the pan is shaken. Turn off the oven and allow your cheesecake to cool inside with the oven door slightly open. Allow the cheesecake to chill overnight in the fridge.

Decoration:

Once the cheesecake has been chilled overnight, use a spatula to slide around the pan. This will assist the cheesecake in being turned out. Transfer it to a platter. This cheesecake looks great without any decoration, but you can make it look fantastic by decorating with fresh raspberries, whipped cream, and a dusting of icing sugar. You can cover the entire top with cream and berries or pipe rosettes of cream around the edge of the cheesecake and top each with a raspberry.

If you are short of time, you could create a drizzle pattern of raspberry coulis or scatter white chocolate raspberry sweets playfully over the top and serve each slice with a little whipped cream. Be sure to keep your cheesecake chilled until you are ready to serve.

This white chocolate cheesecake makes a fantastic dessert for special occasions, but it is so easy to make, you may find that it becomes a regular feature in your recipe.