Welcome to The Slow Carb Cook Book!

Transcription

1 By The Healthy Monk

2 Welcome to The Slow Carb Cook Book! If you are reading this you have started on your journey in to the world of Slow Carb Cooking. I have been at this for nearly 2 months now and although for a handful of books there is not much out there in regards to Slow Carb Cooking. So instead of complaing I looked through the recipes I have been cooking and compiled this Short and to the point recipe book. With these recipes you should find 2 or 3 great stable meals to cook time and time again. I do how ever not want to take credit for the whole cook book. As I have picked many of these recipes up from around the web and added my own touches of flavor. Like with most recipes they start somewhere and keep changing. Feel free to test things out and let us know your success at TheHealthyMonk.com all our readers love to see new recipes and idea s. So enjoy and don t be a stranger at the site. We will let you know when we update the Cook Book :-) So Stay Tuned.

3 Beans & Cabbage - Easy Lunch 1 Can of Kidney Beans 1 Can of Black Beans 1 Can of Refried Beans 1 Can of Tomato Crushed 1/2 tsp Cumin 1/2 tsp Paprika 1/2 tsp Cayenne Pepper Half an Onion 1 Green Pepper half a pound of pork mince Grape Seed Oil or Macadamia Nut Oil Garlic Salt & Pepper to taste Cabbage & green onion coleslaw Step 1: Fry off the Onion, Pepper and Pork Mince in a Fry Pan with the oil. Cook until onions & pork ar browned. Step 2: Add in the the 3 cans of beans and mix until warm Step 3: In a blender add the can of Tomatos & different spices. Blend until it is a sauce. feel free to test other spices in this sauce. Step 4: Add the sauce to the fry pan and mix until warmed through. Step 5: Add coleslaw to a bowl and spoon over mexican Mince & Beans. Step 6: This will make 2-4 meals so add the rest to a container and put in the fridge.

4 Rosemary Chicken & Lentils 4 chicken breast halves 2 teaspoons seasoned salt 1 tablespoon vegetable oil 5 strips of bacon or 1 cup of diced bacon 1 large onion, finely chopped 3 carrots, finely chopped 3 cloves garlic, minced 1 jar pimento peppers, drained and chopped (I left these out) 2 cups chicken broth 1/2 cup dry red wine 16oz steamed lentils 1 teaspoon chopped fresh rosemary 2 tablespoons white balsamic vinegar 1 tablespoon lemon juice Step 1: Season the chicken w/ seasoned salt. Step 2: Heat oil in a large skillet over medium-high heat; add chicken and cook until well browned on all sides, about 10 minutes. Remove chicken from pan and set aside. Step 3: Lower the heat, add the onion, and cook and stir until translucent, about 5 minutes. Step 4: Stir in the garlic, carrot, and pimento, and cook and stir an additional 3 minutes. Pour the chicken broth into the pan, and bring to a boil while scraping the browned bits of food off of the bottom of the pan with a wooden spoon. Step 5: Stir in the lentils, rosemary, wine, and vinegar. Return the chicken to the pan; simmer until chicken breasts are no longer pink at the bone and the juices run clear, about 20 minutes. Step 6: Remove from heat; stir the lemon juice into the sauce and serve.

5 Pork with Black Beans 4 pork chops or other tasty pork cut black pepper basil & mixed herbs to taste 1 tablespoon olive oil Black Beans, Drained Cilantro chopped Step 1: Season pork chops with desired amount of pepper and basil. Step 2: Heat oil in frying pan over medium-high heat. Brown pork chops on both sides. Step 3: Pour undrained beans and salsa over pork chops and season with cilantro. Bring liquid to a boil, reduce heat to medium-low, and cover. Step 4: Simmer until pork chops are cooked through, about 20 to 35 minutes depending on chop thickness.

6 Lettuce Rollups 3 lbs ground turkey 2 Mexican Seasoning to taste e.g. Cumin, Paprika & Cayenne 2 cans of black beans or refried beans Several lettuce leafs 1 green pepper Guacamole, salsa (optional) Step 1: Brown ground turkey, add green pepper and mexican seasoning, and stir for a few minutes. Step 2: Add black beans (drained). Step 3: Mix it all together and VOILA! Step 4: Roll it up in a lettuce leaf, or eat it on top of the lettuce like a salad.

7 Yummy Turkey Casserole 1 large yellow squash 1 lb of ground turkey 1 Tbsp Worcester and soy sauce (low salt) Garlic, crushed 1 square Pyrex pan Salt, pepper 2 cans pinto, navy, or black beans 3 cups broccoli Step 1: Slice up the yellow squash into thin strips, cutting sideways (Hint: cutting sideways = bigger circumference). Step 2: Fry up the turkey in the Worcester and soy sauce, until the turkey is brown (or just slightly pink) in the middle. Add in the garlic near the end, to prevent it from burning. Step 3: Line the bottom of the casserole dish with the squash slices, sprinkle with salt, pepper, and any other spices (rosemary, dill, cumin, are all good). Step 4: Spread turkey on top of slices; top off with beans, then broccoli. Spread evenly. Step 5: Cover with aluminum foil. Bake at 300 F for 1 hour, then check.

8 Shrimp, Sausage and Squash Bake 4 5 lbs yellow crookneck squash (or zucchini), sliced 1 onion, finely chopped 6 slices bacon, chopped into pieces ½ lb Italian sausage (make sure they are all meat) 1 lb raw shrimp (peeled/deveined/tails off), chopped into bite-sized pieces 2 eggs Optional seasonings: salt, pepper, Cajun seasoning or hot sauce Step 1: Preheat oven to 350 F. Step 2: Cook the bacon and sausage together in a large soup pot or other deep pot. When fat begins to render, add the onion. Step 3: Sauté until bacon is slightly crispy, sausage is crumbled and cooked, and onion is soft. Add the sliced squash and stir to coat with meat and rendered fat. Step 4: Turn the heat to high. If the sausage and bacon have not rendered enough fat to cook the squash. The squash is done once it is slightly browned and there is no liquid sitting in the pot. By this time, the squash will have reduced by about half. Step 5: Season with your choice of salt, pepper, Cajun seasoning and/or hot sauce. Step 6: Remove the pot from the stove and let it cool slightly. Step 7: Beat the eggs in a small bowl and pour over the squash mixture. Add the raw shrimp. Stir to combine all ingredients then pour into a casserole dish. Then just pop in the oven for 30 mins until it looks fantastic!

9 Pork Fillet with Cilantro Pesto 2 lbs of pork fillet 4 Tbsp olive oil 2 tsp sesame oil 2 Tbsp rice wine vinegar 2 cloves of garlic, chopped 1 inch fresh ginger, peeled and chopped CILANTRO PESTO 1 bunch of cilantro, leaves only 2 large garlic cloves 1-inch piece of ginger, peeled and sliced thin 1 Tbsp fish sauce ¼ cup olive oil (or less, to taste) 1 tsp sesame oil (or more, to taste) 1 tsp honey (optional) ½-1 cup coconut milk Sea salt to taste Step 1: Slice the tenderloin into rounds of 1-inch thickness. Mix oils and vinegar, add garlic and ginger. Marinate the pork slices in a non-reactive glass container for at least 2 hours or overnight, turning at intervals to marinate both sides of the slices. Step 2: To cook the pork, heat olive oil in a large skillet over medium-high heat. Quickly sear the slices, turning once, until just cooked through. TO MAKE PESTO: Blend sauce ingredients in blender or food processor until smooth, adding coconut milk until preferred consistency is reached. TO SERVE: Put a few slices of pork on a plate with a little bit of pesto on each slice, or serve pesto on the side. (A little pesto goes a long way, flavor-wise.)

10 Cajun Blackened Chicken Livers 1 lb chicken livers CAJUN DRESSING 1 Tbsp sweet paprika 1 tsp cayenne pepper 1 tsp garlic powder 1 tsp onion powder ¾ tsp black pepper ¾ tsp white pepper (optional) ½ tsp dried thyme, dried oregano, tsp salt 2 tsp olive oil 6 cups spinach leaves, lettuce leaves, or half a head iceberg lettuce (shredded) 1 olive oil Juice of one lemon 1 clove of garlic, crushed Step 1: Trim chicken livers, discarding connective tissue and separating larger livers into two lobes. Step 2: To make Cajun seasoning, mix together paprika, cayenne, garlic and onion powders, black and white peppers, thyme, oregano and salt. Step 3: Add livers to the seasoning mixture and toss to coat, then brush with olive oil Step 4: Place chicken livers in a cast iron pan pre-heated to medium and cook on both sides, about 2 3 mins per side.

11 Baked Fish in Parchment Two 16-inch parchment paper sheets (or tin foil) 2 rosemary sprigs (or cilantro or parsley or thyme) oz. skinless fish fillet ½ cup diced zucchini 3 cherry tomatoes, halved 2 small artichoke hearts (canned) quartered 1 Tbsp dry white wine Salt and pepper Squeeze of fresh lemon juice Step 1: Preheat your oven to 450 F. Lay one parchment paper over another, long side of the paper horizontal. Lay herb sprigs in middle of the parchment. Season fish on both sides with salt and pepper. Lay fish on top of the herb sprigs. Spoon the zucchini, tomatoes, and artichoke hearts over the fish. Season the vegetables with a pinch more of salt and pepper. Pour the white wine over everything. Step 2: Seal the packet closed by rolling and crimping the long sides together over the fish and vegetables. Then roll and crimp the ends closed so no steam can escape. Place on baking sheet. Step 3: Bake for minutes, until the fish is cooked through. Timing depends on thickness of fish: 10 minutes for ½-inch fillet, or 15 minutes for 1-inch fillet. If you are cooking more than one packet, add another minute to cooking time for each additional packet. Just before serving, carefully open the packet (hot steam!), and add a squeeze of lemon juice over everything.

12 The Spicy Bird 1 whole chicken 1 Tbsp salt 1 Tbsp ground pepper (try a mix of white and black) 1 2 Tbsp smoked sweet paprika 1 Tbsp chili powder 1 Tbsp garlic powder or dried minced garlic 1 tsp turmeric Variety of Roasting Vegetables Including, Squash, Broccoli, Cauliflower etc.. Step 1: Get the grill started first, so it comes up to at least 325 F before you put the bird on. Step 2: Mix the dry ingredients together and set the rub aside. Step 3: Set the chicken breast-side down and remove anything that s inside the cavity. Step 4: Using a sharp knife or kitchen shears, cut down each side of the backbone to remove it. The backbone runs right down the middle of the chicken. Step 5: When the backbone is removed, the chicken will fold open. Rub the bird with olive oil then rub the spice mix generously all over the bird. Step 6: Cook the chicken with the grill lid on, checking and turning the bird every 15 minutes. Watch out for flare-ups and try to avoid letting the chicken come in direct contact with flames. Cook until an internal temperature of at least 165 F is reached. Step 7: Wash all the vegetables and soak for a short time. Add for the last 20 minutes of cooking. To warm up. Remember the less they are cooked the more nutriants they keep.

13 Zesty Lemon-Lime Seafood Salad with Homemade Salsa ½ lb cooked lump crabmeat (or lobster meat) ½ lb cooked shrimp ½ lb cooked sea scallops 1 Tbsp of chopped fresh tarragon 2 Tbsp of lemon juice ½ tsp red pepper flakes Tabasco sauce, to taste Salt to taste 2 avocados Your favorite greens & Salsa( See Salsa Recipe below) Step 1: In a medium bowl, mix seafood, tarragon, lemon juice, red pepper flakes and Tabasco sauce and place in the refrigerator for 20 minutes to chill. Step 2: Cut the avocados in half, remove the pits, and gently scoop the meat out of the shells, keeping the shape intact. Slice each avocado half into thin slices. Step 3: Place your greens of choice in four bowls and top with ¼ of the seafood mixture, ¼ cup of salsa, and fan the avocado slices on top.

14 Tasty Salsa 1 medium onion, chopped 2 ½ cups coarsely chopped roasted tomatoes** 2 garlic cloves, finely chopped ¼ cup coarsely chopped cilantro 1 half Green Pepper 2 Tbsp lime juice 1 tsp olive oil Salt to taste To spice it up, add hot sauce or finely chopped jalapeno to taste Step 1: Roast the Tomatos in an oven at 375 degrees. Step 2: Blend all ingrediants together.

15 Italian Sausage Meatballs with Fresh Herbs 1 lb ground beef (or pork) 1 lb Italian sausage 2 cloves garlic, crushed 1 sprig fresh rosemary, minced 3 sprigs fresh thyme, minced 1 long sprig fresh oregano, minced ¼ cup roughly chopped flat leaf parsley ½ small yellow onion, roughly chopped ½ cup almond meal 2 eggs, whisked 1 tsp red pepper flakes Black pepper, salt to flavor Step 1: Remove the Italian sausage from its casing. Mix all of the ingredients, except bacon fat, together until well combined. With lightly oiled hands, roll the meatballs into the desired size. Step 2: To cook, heat bacon fat in a saute pan over medium to medium-high heat. Once hot, add the meatballs. Fry 5 7 minutes, until bottom is browned. Step 3: Turn meatballs to opposite side and fry until that side is nicely browned, another 5 7 minutes. Cut one open to determine if it is fully cooked on the inside. If not quite done, turn heat to low and cover pan for a few more minutes or put meatballs in a warm oven while you fry another batch.

16 Creamy White Chicken Chili 1 Tbsp olive oil 2 med onions (chopped) 4 cloves garlic (minced) 2 4-oz cans chopped green chilies 4 cups cooked chicken (chopped up) 2 tsp ground cumin 1.5 tsp dried oregano (crumbled) ¼ tsp cayenne or crushed red pepper 3 16-oz cans, Great Northern beans (drained and rinsed) 6 cups chicken broth Salt, pepper to taste Step 1: Heat oil in large heavy pot to medium/high. Step 2: Add onions. Sauté until translucent (about 10 minutes). Step 3: Add garlic, chilies, chicken, cumin, oregano, and hot pepper. Sauté for 2 minutes. Step 4: Add beans and chicken broth. Step 5: Bring to a boil, reduce heat, and simmer for 2 hours or longer. Step 6: Add salt and pepper to taste.

17 Mediterranean Stuffed Beast 1 2 lbs pork tenderloin 1 red pepper, finely chopped 1 2 garlic cloves, finely chopped 6 oz spinach ¼ cup chopped almonds Pitted kalamata olives Olive oil for sautéing Step 1: Drizzle some olive oil in a frying pan over medium heat. Add red peppers and garlic to the pan. After a few minutes add the spinach and cook until it wilts. Step 2: Butterfly cut the pork tenderloin (cut vertically down the middle until almost through, but not quite through the pork). Place saran-wrap over the butterflied pork and pound it as flat as you can without breaking through the pork (use a meat tenderizing hammer for best results). Step 3: Once the pork is thin, add the ingredients from the pan on top of the pork, spreading it all over. Add the almonds and olives. Step 4: Gently roll the pork into a tube/roll. If you are using a smaller pork loin, or were not able to pound it very thinly, you may just be folding the loin over rather than rolling it. In this case, securing the loin with toothpicks or kitchen twine will be necessary. Step 5: Drizzle the pork with olive oil and bake at 375 F for about minutes (depending on the size of the pork roll). When the pork is cooked to your liking, let it cool slightly and then slice.

18 BEAT Salad - Bacon, Egg, Avocado, and Tomato 1 ripe avocado, chopped into chunks 2 hard boiled eggs, chopped into chunks 1 medium-sized tomato, chopped into chunks Juice from one lemon wedge 2 4 cooked pieces of bacon(organic), crumbled Salt and pepper to taste Step 1: Add all the ingredients to a bowl and mix well until the avocados and tomatoes start to crush a little. Simple as that!

19 I hope you enjoyed the Recipes... I don t make myself out to be a master chef or anything. But these were just a few recipes I have tried and enjoyed. A couple of other recipes on TheHealthyMonk.com which you may like to read which I have had some good feedback for are: Slow Carb Super Bowl Chicken Wings Slow Carb Slow Cooker Recipes Slow Carb Chili Recipe If those are not enough. Some other Recipe books I grabbed from Amazon are reviewed here. Slow Carb recipe Book Reviews I hope they help to give you some more idea s. As I truly believe that the Slow Carb Diet can be a longer term lifestyle if you can find recipes you really enjoy. Even though you are eating a wide variety of food you sometimes might not be getting all the vitamins and minerals you need (due to lack of dairy & fruit). Here is what I take along with the new food regime that may help you. Slow Carb Supplements that Help Well thats all from me. Would love to see you around TheHealthyMonk.com in the future. Leave a comment or just say Hi. You can also add us to your RSS Feed Reader at Until Next time. Keep eating Slow. :-) - The Healthy Monk