Naturally Low Carb Recipe Collection

Lamb Chektyrma
Lamb Shorba
German low carb soup
Latvian meatloaf
Estonian cabbage cream soup
Cottage cheese and cabbage rolls
Mushrooms and eggs
*Okroshka* With Kefir
*Okroshka* with Kvas
Red Beets Soup
Kvas
Moldavian Chorba Soup
Kalja
Fried Fish Soup - Ukha
Cod Ukha
Onion Soup
Nettle Soup
Russian Easter Cheese Desserts: Paskhas
No-bake Cheesecake
Lemon Cheesecake
Cheesecake

Tips and Tricks for Salad Greens

(Zone Diet Foods and Recipes)

Salad greens are a tasty and easy way to up your favorable carb count in the Zone year round. Great as a side dish or as a Zone meal, try to include them in your diet whenever you can.

Here are some tips for buying, storing, and enjoying salad greens:

• Leave sturdy outside leaves intact when storing greens such as romaine and iceberg to protect the more tender and perishable leaves inside. If you plan to use just half the head or bunch, use the interior leaves first, and close the tough stuff around whatever remains at the core.
• Line the bottom of your refrigerator's vegetable bin with paper towel, changing it every week. The towel will absorb the excess moisture that can cause greens to wilt. You can also put a few dry sponges in the bin, removing them as they start to get soggy.
• To remove the core of iceberg lettuce, simply whack the core end once on the countertop, then twist the core out.
• What can you do with washed-but-still-wet salad greens? If you need to use them right away, throw the greens in a pillow case, binding the top of the case with a clip. Then use the spin-dry setting of your washing machine to whirl them dry.
• Try this easy and delicious recipe to add more greens to your diet:

Greek Salad with Garlic-Oregano Dressing - click here

LOW CARB CROCK POT RECIPES

Many healthy cooking gurus advise to through the skillets away. Because, they say, the food being cooked should never, ever be heated above 100 degrees C, the temperature of boiling water, and in the process of frying with oils, as well as baking, broiling, or grilling, it goes well above 250 degrees C.

This does make sense: lower temperatures allow better preserve nutrients in the food. And this is exactly what slow cooking does.

There are at least two more advantages in slow cooking. Crock pots pot are great money savers: it is possible to cook with less expensive products, especially meats. They are also great time savers: they can be safely left unattended for your entire business day or even overnight.

Click here for recipe index

Salmon and Edamame Salad

From Dr. Weil's My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!

1 Serving

This pretty pink and green salad can be made from leftover cooked salmon or canned salmon. Serve it on a bed of dark, leafy greens or in a whole wheat pita. Edamame are whole green soybeans that are a favorite snack in Japan. Organic edamame are now readily available in the freezer section of health food stores. They're often available both in the pod and already shelled; you'll need the shelled version for this recipe.

Ingredients:
4 oz cooked or canned salmon
1/4 cup cooked, shelled edamame
2 tbsp sliced scallions (green onions)
2 tbsp chopped red bell pepper (optional)
2 tbsp Tofu Mayonnaise

Instructions:
Cook

the edamame according to package directions until they're barely done. Cut the salmon into chunks
and mix all the ingredients with 2 tablespoons of the Tofu Mayonnaise.

Nutritional Information:

Per serving:

269 calories
11 g total fat (1 g sat)
59 mg cholesterol
10 g carbohydrate
33 g protein
3 g fiber
99 mg sodium

Dr. Weil's My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!

Spinach and Ginger Frittata

From Dr. Weil's My Optimum Health Plan

1 Serving

This light, low-carbohydrate breakfast or lunch dish combines two of Dr Weil's favorite ingredients - greens and fresh ginger. Baby spinach or other baby greens work great in this recipe.

Start to finish: 10 minutes

Ingredients:

1 cup spinach leaves (or other greens) torn
1 egg
1 egg white
1 tsp fresh grated ginger root
1 tsp Italian or other seasoning mix
1 tbsp salsa

Instructions:
Tear up the spinach leaves and steam very briefly. (Put the torn leaves in a small saucepan with 1/4 cup of boiling water, cover the saucepan, turn off the heat and allow to steam for about 3-5 minutes. Baby spinach leaves take just 3 minutes.) Fold into the beaten eggs with the grated ginger, salsa and seasoning. Cook on a non-stick pan sprayed with cooking spray, turning as needed until the eggs are set.

Nutritional Information:

Per serving:

105 calories
5 g total fat (1 g sat)
187 mg cholesterol
3 g carbohydrate
10 g protein
1 g fiber
204 mg sodium

Dr. Weil's My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!

Potato Gnocchi (tasty little dumplings, one of Italy's oldest pastas)

Brought to you by Dr. Weil's My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!

4 Servings

Gnocchi (pronounced "nyo-kee" and derived from the German word for "knuckle") are tasty little dumplings, one of Italy's oldest pastas, dating back to the 12th century. Traditional ingredients vary from region to region, with recipes including potatoes, flour, semolina, ricotta cheese, spinach and even bread crumbs. My favorite base for gnocchi is the Idaho potato. Potatoes are packed with complex carbohydrates, plenty of potassium, vitamins C and B-6, and lots of great minerals. Potatoes convert to glucose in your body fairly quickly, triggering the release of insulin, which leads to increased levels of relaxing seratonin in your brain. When making gnocchi (a relaxing activity in itself), pinch each one to create an indentation, whichholds the sauce. Immediately let it fall to the floured surface so you handle the gnocchi as little as possible. Cook them right away if you can. Toss the dumplings into the bubbling water and drink in the scented steam. They will emerge light and delectable.

Ingredients:

1 pound baking potatoes
1 3/4 cups unbleached white flour
1/2 teaspoon salt
Dash paprika
Dash grated nutmeg
2 tablespoons chopped fresh parsley

Instructions:

1. Peel the potatoes, cut in quarters, cover with cold water, bring to a boil, reduce heat, cover, and cook until tender. Drain and mash. You should have about 2 cups.
2. In a large mixing bowl, stir together the flour, salt, a few dashes of paprika and nutmeg, and the chopped parsley.
3. Add the warm potatoes and turn out onto a floured surface. Knead just until dough is well mixed and not sticky. Let rest for 15 minutes.
4. Roll chunks of dough on floured board into logs about 1 inch thick. Cut into diagonal slices about 3/4 inch thick.
5. Bring a large pot of water to the boil. Add gnocchi. After they rise to the surface, lower the heat and simmer for 10 minutes, uncovered.
6. Drain well and cover with your favorite pasta sauce.

Nutritional Information:

Per serving:

289 calories
1 g total fat (0 g sat)
0 mg cholesterol
62 g carbohydrate
8 g protein
3 g fiber
250 mg sodium

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