Low Carb Food Archives - Page 2 of 2

A number of my patients have asked what I use personally as a protein supplement and whether I use protein shakes. I’ve struggled to find a great tasting protein shake that does not contain any artificial sweeteners (see my article The Skinny On Sweeteners) that raise the insulin levels. Most of the pre-prepared shakes (including the Adkins, EAS, Muscle Milk, and many others) will significantly slow weight loss and knock you out of ketosis due to an insulin response stimulated by drinking them.

My sweet wife just perfected our family’s favorite high fat, low carbohydrate protein shake. Oh, it’s good and it’s filling. You’ll love it and you won’t be hungry for at least 3-4 hours after savoring this sweet taste-bud sensation.

This is a great shake for a mid-meal snack or a quick meal on the go.

Dr. Nally’s Low Carb High Fat Protein Shake:

3/4 cup of frozen strawberries
1 tbsp of extra virgin olive oil or coconut oil
1 scoop of ISO-100 Gourmet Berry flavor protein powder (carb free)
1-2 drops liquid Stevia
1 1/2-2 cups of heavy whipping cream

[One serving (~ 2 cups) is 4.5 grams of carbohydrate]

Blend to preferred texture. . . (may add more heavy whipping cream if it is still too thick).
Enjoy!!

Mother’s Day is a great event in our home, and traditionally, it is a chance to make breakfast for Mom.

In our home, Mom has always loved waffles. But changing to a low carbohydrate diet put a damper on the waffles for a while, until my sweet wife found and perfected the following recipe. (She adapted this recipe fromJennifer Eloff’s Cream Cheese Bran Waffle recipe found in her book, Splendid Low Carbing for Life Vol 1.) These waffles are amazing! They are now lovingly referred to in our home as “Mom’s Cream Cheese Waffles.”

Because I’ve found that Splenda© spikes the insulin and slows weight loss in a significant percentage of my patient’s we’ve changed up the sweetener below.

Breakfast for Mother’s Day in our home consisted of Mom’s Cream Cheese Waffles, freshly grilled thick slice bacon and strawberry flavored homemade whipped cream to top off the waffles and was easily prepared by my 13 year old daughter. It’s a perfect Low Carb Mother’s Day meal that’ll satisfy the waffle craving and still give the gift of “ketosis”.

Enjoy!

Cream Cheese Waffles

Mom’s Cream Cheese Waffles:

16 oz regular cream cheese (softened)

6 eggs

1 cup Carbalose flour

1 cup wheat germ

1/4 cup heavy cream

1/4 cup water

1/2 cup erythritol

1-2 drops liquid Stevia (add to taste)

1 tsp baking soda

1 tsp baking powder

1/4 tsp salt

In a food processor or electric mixer, blend the cream cheese until smooth. Add the eggs and continue to blend. Add the Carbalose flour, wheat germ, cream, water , Splenda, baking soda, baking power and salt. Continue to blend.

Pour 1/4-1/2 cup onto hot greased waffle iron. Close and cook for approximately 3 minutes.

Yeild: 12-16 “plate sized” waffles

1 Waffle: approx. 7g protein, 9g fat, 1g carbs