I am not a fan of mayo (or condiments in general....I know, most people think this is crazy, ha!!), so tuna salad can be a tough one for me. This recipe uses avocado, which brings the moisture that mayo lends to traditional tuna salad. It's a great low carb meal, with lots of protein to keep you feeling full and satisfied!
Tuna Salad (mayo free!)
1 can of tuna (in water)
1/2 avocado, chopped
1 hard boiled egg, chopped
1 stalk celery, chopped
Mix together and season with celery salt. Serve on top of a bed of lettuce, or with a fresh tomato. ENJOY! XO
If you like a sweet treat on a low carb day, these buckeyes will definitely hit the spot! The FASTer Way protein is so versatile - it's super macro-friendly, low in carbs and high in protein! While I enjoy it in a protein shake or smoothie bowl, it's also fun to make delicious healthy treats with too!
Low Carb Protein Buckeye Balls
1/2 cup natural peanut butter
1/3 cup coconut flour
1 scoop vanilla FASTer Way Protein powder
1/4 cup sugar free chocolate chips
1 tsp. coconut oil
Mix peanut butter, coconut flour and protein powder until well combined. Scoop into balls (this recipe makes 10) and freeze for 10-15 minutes.
In the meantime, melt chocolate chips and coconut oil in the microwave. Remove protein balls from the freezer and dip in the chocolate. Return the freezer for another 10-15 minutes, and ENJOY!!
Store leftover balls in the freezer.
Macros per protein ball:
Fat - 9g
Carbs - 6g
Fiber - 4g
Protein - 6g
Inspired by one of my favorite FASTer Way influencers, @seersuckerandsaddles - I caught a version of this in her stories one day, and WOWZA! It's a real low carb winner!
Buffalo Chicken Kale Salad
You'll need some shredded kale. I bought a bag at Trader Joe's!
For the chicken...
Chicken breast tenders
Panko bread crumbs
Everything but the Bagel seasoning
Mix 1/2 cup bread crumbs with a few shakes of EBTB seasoning. Dip chicken in buffalo sauce and then coat with bread crumb mixture. I air-fried for 15 minutes at 350, but you could cook on the skillet in a little avocado oil.
For the dressing...
Apple cider vinegar
Mix whatever proportions of oil and vinegar you'd like - I did 2 Tbls of each, plus a few shakes of EBTB.
Massage kale with dressing. Yes, massage. It's weird, but it makes the kale a little easier to eat!
Top salad with chicken tenders. Optional - dress with some additional Primal Kitchen ranch! ENJOY! XO
Okay, y'all. If you have not tried coconut manna yet, you need to get on that train asap! I only learned of this delicious treat during our recent FASTer Way to Fat Loss sugar elimination challenge. Boy do I wish I had heard of it sooner - I could have used this in my life for the past few years!
Coconut manna is the same as coconut butter. Basically, it's ground whole coconut and the water has been removed. You can eat it like any other nut butter, but I have found a delicious way to incorporate this treat into my low carb days.
Introducing.....COCONUT MANNA CHIA BARK! This tastes like a candy bar, my friends. But it's a healthy one! One that will add healthy fat to your diet, boost your immunity (it contains lauric acid, which wards off bacteria and viruses!), aid in weight loss and supply essential amino acids, calcium and magnesium.
Here's how I make it. In a small dish or ramekin, mix together:
3 Tbls. coconut manna
2 Tbls. chia seeds
a few drops of liquid stevia
Add additional toppings if you'd like, such as coconut flakes, toasted macadamia nuts, dried fruit, etc.
Put in the freezer for a few hours, until frozen solid. When it is frozen, take it out of the freezer, pop it out of the dish, break it into pieces and ENJOY!!
3g net carbs
When the weather finally starts to feel like summer here in STL, we love to fire up the grill! We tend to make chicken most often, but these ribs make their way into the rotation every once in awhile. Ribs always seem like a special occasion dinner, but this recipe is so easy, you can make it on a weeknight!
Start with a rack of pork baby back ribs. I get ours at Trader Joe's.
This part is a little gross, but you gotta do it, or else you and your family will have a tough time chewing your ribs! Remove the membrane from the bone side.
Rub the rack of ribs with your favorite spice mix. This one from Trader Joe's is great!
Next, wrap it tightly in a few pieces of foil. Bake at 350 for 2 hours.
When ribs are about ready to take out of the oven, heat your grill to medium heat.
Remove ribs from the oven and unwrap. Resist the temptation to pick, HA!
Grill the ribs for about five minutes on each side, and brush with your favorite BBQ sauce. If you are keeping it low carb, try a low/no sugar sauce, such as Primal Kitchen. Since the ribs are already cooked, you just want to get a good char on both sides.
Remove from the grill, slice between the rib bones and ENJOY!! You will feel like you're at a summer BBQ, even though it's a Monday night :) XO
We are trying a new food cycle in the FASTer Way VIP this month, and low carb for us meat-eaters on Fridays during Lent has proven to be a bit of a challenge! But you know I'm always up for a challenge :)
Edamame is a great plant-based protein source, and when you toss it in olive oil and season with some sea salt, it is a really delicious snack!
In addition to being a good source of protein, edamame contains all 9 essential amino acids, which help us to build muscle and boost our immune function. It is also a good source of fiber (always a plus!!), folate (good for our blood vessels), vitamin K (good for heart and bone health), calcium (good for our bones, heart, muscles and nerves) and magnesium (also good for our bones, heart and muscles).
Those little beans definitely pack a big healthy punch!! Here's how I make them:
1/2 cup frozen shelled edamame
1 tsp. olive or avocado oil
Sea salt, to taste
Pre-heat air fryer. Toss edamame in oil and air fry at 400 degrees for about 4-5 minutes, or until a little brown and toasty. If you don't own an air fryer, you can spread edamame on a sheet pan and roast in the oven at 425. Season with salt and ENJOY! XO
If you carb cycle or follow a keto diet, you know the struggle...sometimes you just need a sweet treat! Fat bombs are a great way to get some extra fat into your day, while satisfying your sweet tooth!
And who doesn't love a peppermint patty? These fat bombs are sure to please every low carb eater in the house.
The recipe calls for both coconut butter and coconut oil. Coconut oil is a superfood, which may promote heart and brain health, boost immunity and encourage fat burn. Coconut butter has similar benefits, but it is made from the meat of the coconut. Similar to other nut butters, it can be enjoyed with your favorite fruit, blended into smoothies, or just by the spoonful!
Peppermint Patty Fat Bombs
Makes 24 fat bombs
For the mint layer:
1/2 cup melted coconut butter
1/2 cup melted coconut oil
2 Tbls. collagen peptides
1 tsp. peppermint extract
12 drops liquid stevia
Combine the above ingredients together and use a tablespoon to fill a mini muffin tray, silicone molds or ice cube trays. Pop into the freezer for a few minutes until solid. While freezing, make the chocolate layer!
For the chocolate layer:
1/2 cup melted coconut oil
1/2 cup cocoa powder
1 tsp. vanilla extract
20 drops liquid stevia
Mix the above ingredients together. When the mint layer is frozen, take out of the freezer and use a teaspoon to top each bomb with a layer of chocolate. Pop back into the freezer for a few minutes until frozen.
Remove from your molds and ENJOY! Store the leftovers in the freezer. XO
Each fat bomb contains 119 calories, 12.2 grams of fat, 0.7 net carbs and 1.4 grams of protein.
Low carb days typically consist of lots of nuts, nut butters, eggs, avocado, fish and other proteins, lots of veggies, and very little fruit. But my body CRAVES those carbs, and by the end of low carb day #2, I need to figure out a way to satisfy my sweet tooth!
I recently added this low carb PB&J Smoothie to my Monday and Tuesday menu, and it really hits the spot! It includes lots of fat from peanut butter, loads of fiber from chia seeds, and some sweet but tart frozen raspberries. Add some collagen peptides for protein and you have a healthy, filling and low-carb friendly snack or dessert!
Here is how I make it, but feel free to tweak the ingredient measurements if you are tracking macros and need to make it work for you!
1 cup unsweetened almond milk
3-4 tablespoons of your favorite natural peanut butter
1 serving of collagen peptides
2 tablespoons chia seeds
6 fluid ounces frozen raspberries
Blend together and ENJOY! XO
I have been waiting for the Jicama Wraps to arrive at my at Trader Joe's for months and I finally found them this week! A perfect excuse to make some shrimp tacos!
Jicama is a root vegetable that is kind of like a cross between an apple and a water chestnut. It's has a delicious and cool crunch! It's also packed with antioxidants to prevent cell damage, boost heart health, improve digestion, and more.
These tacos were quick and easy to throw together. Here's how I did it:
1 bag Trader Joe's Argentinian Shrimp
Trader Joe's Chili Lime seasoning
Trader Joe's Jicama Wraps
FASTer Way to Fat Loss Chipotle Lime Dressing, optional (could also choose your favorite salsa!) - see below for recipe
Season shrimp with LOTS of chili lime. I popped in our air fryer for about 10 minutes, but you can saute in a bit of olive oil or avocado oil if you prefer. Once cooked through, assemble tacos and ENJOY!!
FASTer Way to Fat Loss Chili Lime Dressing
We have been doing an "Epic Salad Challenge" in the FASTer Way to Fat Loss VIP group this month, and the dressings have been amazing. I had some leftover Chipotle Lime Dressing in the fridge and it was perfect for these tacos! Here is the recipe if you'd like to try it:
1 cup cilantro, stems removed and roughly chopped
1/2 avocado (could sub 1/2 cup plain vegan yogurt)
2 Tbls. fresh lime juice
1/4 cup olive oil
1 1/2 tsp. white wine vinegar
1/8 tsp. salt
Add agave and cumin to taste
Blend together and ENJOY!! XO
Food is fuel.
I love to cook and bake recipes that incorporate healthy whole foods and those nutritious macro and micronutrients into our daily diets. I also like to make treats though, because let's face it, everyone loves a good sweet now and then! My favorite part about cooking, though, is sharing my latest recipes with others. ENJOY! XO