Mushrooms are a good source of B-vitamins and are a wonderful base to this savory pâté. With only 7 net carbs per serving, this is yet another great way to enjoy a flavorful snack while keeping your blood sugar in check. Enjoy it as a dip with assorted vegetables or with low-carb crackers.
Serves: 6
Here’s a healthier version of a classic appetizer. Traditionally, wings are breaded, deep-fried and then coated with hot sauce. This broiled version saves carbs and calories but is full of that Buffalo-wing flavor. If you like the sauce a little thicker, you can add a little cornstarch or rice flour before brushing it onto the wings.
If I had to pick out any one food as a “super food,” it would be greens. They’re loaded with “methyl donors” like folic acid and sulforaphane as well other nutrients like vitamin C, beta carotene and other antioxidants. But unless you were raised in the Southern United States, you may not have acquired a taste for them. While this recipe calls for collard greens, any greens could be used, and they all have similar nutrient content.
I love the traditional Hungarian dish called Chicken Paprikash. It is made by adding sour cream to the broth that is created from roasting a chicken and typically that gravy is poured over your chicken (cut up) and homemade dumplings. It is delicious, but depending on how many dumplings you eat, it can be very high carb, and it contains wheat and dairy.
When you feel like you just have to have a starchy food, quinoa is a pretty good choice forlow carbers. Though a quarter cup uncooked or 1/2 cup cooked is still the equivalent of 2 starch servings (30 grams), the high fiber content reduces the net carbs, and the high protein content slows the carb release for less net effect from those carbs. I like sprinkling a little quinoa into salads. Here’s a great recipe that’s mostly veggie and a little grain to satisfy you when a carb craving hits.
This spicy healing East Indian-style soup is sure to warm you up this winter. Pink lentils cook in just minutes and are a great partner to warm spices. Feel free to experiment with the heat level by adding more or less ground chili pepper; lentils can take a good bit of spice.
These simple but delicious cookies are reminiscent of the no-bake cookies you may have eaten as a child, but without the oatmeal. They’re sure to satisfy your sweet tooth while providing some of the health benefits of both cocoa and coconuts, as long as you’re sure to choose a low-sugar dark chocolate and unsweetened coconut.
Time to table: 30 minutes
This flavorful dish is packed with anti-cancer nutrients called anthocyanins and is a wonderful accompaniment to roast pork, duckling, chicken and turkey.
Time to table: 45 minutes
One way to get good bacteria into your gut is by eating lacto-fermented foods. This crunchy sauerkraut is easy to make and a great accompaniment to any meat dish. Fermented foods such as sauerkraut are traditionally eaten almost like a condiment, small amounts with most meals.
This traditional comfort food is delicious and easy to make. Our version is also wheat- and dairy-free and sure to please everyone.
Serves: 8
Time to Table: 1 hour
Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C
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