Low-Carb Recipes
Carbohydrates are the body’s primary source of energy, but many hope to cut carbohydrates from their body to either reduce the amount of glucose their body produces or to facilitate the elimination of fat (Jéquier, 1994). While reducing carbohydrate consumption may help limit caloric intake to facilitate weight loss, the amount of total carbohydrates consumed in relation to total caloric intake, the types of carbohydrates consumed, and genetic factors may all influence the efficacy of low-carb diets for glycemic control, mitigated cardiovascular risk, or weight loss (Wylie-Rosett, Aebersold, Conlon, Isasi & Ostrovsky, 2013).
For those seeking to cut down on their carb intake, the following foods are either low in total carbohydrates or are a great source of dietary fiber with an otherwise moderate carbohydrate count. While some carbohydrate counts may appear to be much higher than others, it is useful to note the protein, fiber, and caloric content of each food relative to this figure to place the carbohydrate value in proper context.
Pumpkin Seed Salsa Recipe
This pumpkin seed salsa can be spread atop romaine lettuce or cauliflower tortillas for a quick low carb snack that tastes sublime. The blend offers 6 grams of protein per serving to help you feel full and includes less than 10 grams of carbohydrates per serving!
Ingredients: Pumpkin seeds, tomatoes, garlic, cayenne pepper, olive oil, cilantro, salt.
Total Time: 10 minutes
| Yield: 12 servings
Blueberry Chia Seed Jam Recipe
Need a sweeter spread for your morning meal? Add this jelly as a glaze to meatballs, grilled flounder, or boiled carrots to add a sweet tang to an otherwise savory dish. The mixture offers 2 grams of fiber and a gram of protein, along with some essential vitamins and minerals.
Ingredients: Blueberries, chia seeds, organic agave syrup.
Total Time: 10 minutes
| Yield: 1 cup
Matcha Green Tea Smoothie Recipe {gluten-free, vegan}
This protein smoothie supplies a suitable meal substitute for those hoping to slim down. Each serving contains 10 grams of protein and 5 grams of fiber to help you feel satisfied, while the drink is also a source of calcium, vitamin C and other essential nutrients.
Ingredients: Almond milk, matcha green tea powder, hemp protein powder, almond flour, dried mulberries, pitted dates, flaxseed meal, ice cubes, stevia powder.
Total Time: 5 minutes
| Yield: 4 smoothies
No-Bake Pistachio Cookies Recipe {gluten-free, vegan}
For those hoping for a treat that isn’t too indulgent, these delectable cookies combine pistachio with a palatable cream filling. Incredibly, each serving contains less than 10 grams of carbohydrates, 2 of which are fiber, with 3 grams of protein in the same portion.
Ingredients: Pistachios, unsweetened shredded coconut, gluten-free rolled oats, maple syrup, moringa powder, water, vanilla extract, cashews, almond butter, vanilla, coconut oil.
Total Time: 20 minutes
| Yield: 16 cookies