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Latest Research Lifestyle

Low-Carbohydrate Diet Results in Greater Weight Loss than Low-Fat Diet

In a recent study, 150 obese adults were directed to either consume a low-fat (<30% calories from fat) or a low-carbohydrate (<40 grams per day) diet. All participants were provided with recipes, dietary counseling, and meal-replacement shakes/bars to ensure that they adhered to the diet. After 12 months, the low-carb group had lost about 8 pounds more than the low-fat group even though the caloric intake was the same between the groups. The low-carb group also saw the greatest improvement in body composition (body fat percent), cholesterol levels and inflammatory markers.

At the Village Health Clinic, we specialize in helping people lose stubborn extra weight. Utilizing a comprehensive approach, we identify the underlying medical, dietary, and nutritional factors that interfere with weight loss. We create a complete dietary, nutritional, and lifestyle plan specific for you that leads to not only dramatic short term weight loss but long term maintenance without feeling deprived. If necessary, we incorporate more aggressive strategies involving nutritional protocols, vitamin injections or hormone therapy (HCG or thyroid support) to facilitate weight loss. Ultimately, your new diet and nutritional plan lead not only to weight loss but more energy and well being – and a new you.

 

Ann Intern Med. 2014;161(5):309-318. doi:10.7326/M14-0180

Recipes

Quinoa Breaded Chicken Strips

gluten Free | dairy free | low carb

Recipe by Kitchen Caleigh

Love chicken strips, but trying to be more health conscious? Here’s an incredibly simple recipe that gives you restaurant quality chicken strips, but only a fraction of the carbs and fat.

Ingredients:

6 chicken breast (boneless, skinless)
1/4 cup egg whites (or 2 egg whites)
1/2 cup quinoa flour
2 Tbsp ground flax
1 tsp tumeric
1 tsp paprika
0.5 tsp Himalayan or sea salt (finely ground)
olive oil (for lightly brushing)

Method:

Preheat oven to 350F.

Line a cookie sheet with parchment paper.

Cut each chicken breast into 3 equal strips. Add the egg whites to a medium bowl and set aside. Combine all dry ingredients in a large zipper bag. Close the bag and shake until well blended. Dip each chicken strip in the egg whites (both sides) and then put the chicken in the zipper bag. Shake until the strip is evenly coated in the flour mixture. Place each coated strip on the lined cookie sheet, spacing them evenly. Bake in preheated oven for 30 – 35 minutes, turning half way through. About 10 minutes before they’re done, brush each strip with a light coating of olive oil (both sides) and return to oven until cooked through and coating becomes crispy.

Approx. Nutritional Info Per Serving (3 strips):

197cals, 7g carbs, 6g fat, 29g protein, 0g sugar, 1g fiber

Serves: 6 (18 strips)

Recipes

Cranberry Oat Granola Bars

gluten Free | dairy free | low carb

Recipe by Kitchen Caleigh

Making homemade granola bars is a great way to pack some nutrients into your snacks (for your kids and for you!) Each bar is only 100 calories, but has 9g of protein making it the perfect snack for everyone.

Ingredients:

1/2 cup gluten free quick oats
1/2 cup dried cranberries
1/4 cup raisins
1/4 cup mix of shredded coconut, chia seeds, & flax
1/4 cup hemp hearts
1/4 cup sunflower seeds (raw, unsalted)
1/4 cup water
1 tsp cinnamon
1 tsp pure vanilla extract
1/4 tsp sea salt (finely ground)

Method:

Preheat oven to 325 F.

Line an 8×8 baking dish with parchment paper.

Add all ingredients to a food processor.Pulse until ingredients are well combined and broken down into a granulated texture. Spoon the mixture into the lined baking dish and smooth it out evenly using the back of the spoon. Bake in preheated oven for 20 – 25 minutes or until the center is firm. Allow to cool before cutting.

Nutritional Info Per Granola Bar:

100 cals, 9g carbs, 6g protein, 6g sugar, 2 g fiber

Serving: 14 bars

Recipes

Balsamic Maple Salmon

gluten free | dairy free | carbohydrate restricted

Recipe by Kitchen Caleigh

It’s time for salmon to get it’s 15 minutes of fame and that’s all the time you’ll need to prepare this healthy lunch/dinner. This dish is the perfect balance of sweet and tart plus, you’ll meet your daily quota of omega 3!

Ingredients: 

2 wild salmon fillets (boneless, skinless – approx. 115g each)
3 Tbsp balsamic vinegar
1.5 Tbsp pure maple syrup
1 Tbsp Omega Crunch Roasted Maple Shelled Flax

Method:

Preheat oven to 400 F.

Combine vinegar and syrup in a small saucepan and bring to boil. Reduce heat to medium-low and stir until sauce thickens. Divide the sauce in half. Add the shelled flax to one of the sauce portions. (Save the other sauce portion as dressing for a side salad to go with your salmon.) Brush the flax sauce on both sides of the salmon. Bake for 12 minutes. Once cooked, drizzle the second sauce portion over the cooked salmon and a side salad.

Yield: serves 2

Nutritional Info Per Serving: (1 dressed fillet + 1 serving of sauce for salad dressing)
143 cals, 16g carbs, 4g fat, 12g protein, 14g sugar, 1g fiber

Recipes

Detox Meat Sauce (paleo)

gluten free | dairy free | carbohydrate restricted

Recipe by Kitchen Caleigh

Your detox diet just got easier. This is a delicious meat sauce made from organic chicken and vegetables that naturally contribute to your body’s detoxification. Make detoxing a part of your family’s daily life.

Ingredients: 

1 large or 2 small (total 6oz) organic chicken breast, cubed (organic significantly reduces the risk that you’ll be exposed to toxins in the meat)
1 medium yellow onion (has flavonoids, has an antitumor effect and they enhance the immune system)
½ large can diced tomatoes (have lycopene which is a powerful antioxidant)
1.5 cups kale, chopped (a wonder food – it provides support for the body’s detox system and has 45 different flavonoids which have antioxidant and anti-inflammatory benefits)
2 cups spinach, chopped Spinach (has antioxidants – plus, the folate found in spinach converts homocysteine, a chemical that tiggers heart attacks and strokes, into benign molecules)
2 cloves garlic, diced (has antioxidants that help fight free radicals)
½ red bell pepper (vitamin B6 and folic acid protect blood vessels from damage by reducing homocysteine and it has phytochemicals that have excellent antioxidant activity)
3 Tbsp fresh squeezed lemon juice (stimulates the liver and dissolves uric acid and other poisons)
2 Tbsp  shelled flax (has phytochemicals with disease fighting properties)
1 tsp xanthan gum
sea salt and pepper to taste

Method:

In a medium saucepan, cook the chicken in olive oil. Once the meat is cooked, add the onions and sautee until they are translucent.  Add the tomatoes, kale, spinach, garlic, red pepper, and lemon juice. Simmer until flavors are blended (anywhere from 20 minutes to 2 hours – the longer the better). Add the meat and vegetable mix to a food processor and pulse until you have a sauce-like consistency. As it pulses slowly add the xanthan gum. Continue to pulse until mixture thickens, about 1 minute. Return to saucepan and add the shelled flax seed. Simmer until ready to serve. Salt and pepper to taste.  Recipe can be doubled and frozen.

**serve over zucchini “noodles”, baked spaghetti squash, or cauliflower “rice”.

Yields: 3 servings

Nutritional Info Per Serving:

182 cals, 21 carbs, 4g fat, 17g protein, 9g sugar, 8g fiber

 

Recipes

Low Carb Shepherd’s Pie (paleo, dairy free)

gluten free | dairy free | carbohydrate restricted

Recipe by Kitchen Caleigh

Many unhealthy foods have healthy substitutions and the carbohydrates we crave are no exception. This shepherd’s pie is low in carbs, but high in protein and fiber. Plus it’s packed with vitamins and flavour.

Ingredients – Meat Sauce:

½ cup carrots, peeled, sliced
2 cups extra lean ground beef, cooked, fat drained
½ cup chopped mushrooms
½ medium yellow onion
1 clove garlic, minced
1.5 cups diced tomatoes
½ small can tomato paste
½ cup water
Sea salt & pepper to taste

Method:

In a small pot, boil the carrots until tender. While the carrots boil, in a large pan, cook the ground beef and drain the fat. Add the mushrooms, onion, and garlic. Once the onions are translucent, add the diced tomatoes and boiled carrots. In a small bowl mix the tomato paste and water. Once the paste and water are well blended, add them to the ground beef. Stir well. Put the meat sauce in a food processor and pulse intermittently until the meat is finely ground and the ingredients are well combined. Sea salt and pepper to taste. Spoon the meat sauce into a 1.5 L casserole dish.

Ingredients – Potato substitute:

4 cups cauliflower, chopped
1 Tbsp extra virgin olive oil
½ tsp sea salt
Omega Crunch Roasted Garlic Shelled Flax (as topping)

Method:

In a large pot, boil the cauliflower until tender. Put the boiled cauliflower in a food processor. Add the olive oil and sea salt and pulse until smooth. Spoon the cauliflower into the casserole dish on top of the meat sauce. Use a spoon or spatulas to spread evenly. Top with shelled flax. Bake at 350 F for 20-30 minutes.

Yield: serves 4

Nutritional Info Per Serving:

260 cals, 15g carbs, 9g fat, 20g protein, 7g sugar, 6g fiber

Recipes

Shrimp Fried “Rice” (Grain Free)

gluten free | dairy free | carbohydrate restricted

Recipe by Kitchen Caleigh

Rice is heavy in carbs, making weight management difficult. What if you could exchange it for a vegetable without compromising the flavor and texture? Try this fried “rice” and see how good healthy can taste.

Ingredients:

1.5 Tbsp sesame oil
3 eggs
1.5 cups cauliflower, roughly chopped
1 red pepper, roughly chopped
1 medium onion, roughly chopped
6 -8 medium button mushrooms, roughly chopped
1 cup cooked, frozen shrimp
sea salt & pepper to taste

Method:

Whisk the eggs until they are lightly beaten. Add approx. 0.5 Tbsp of sesame oil to a wok or large frying pan. Pour in the beaten eggs and stir over medium heat until they are lightly scrambled, but not overly dry. Remove from pan and set aside. In a food processor, pulse together the raw cauliflower, red pepper, onion and mushrooms until the pieces are as small as rice grains. Add the remaining sesame oil to your wok or large pan and heat over medium high heat. Once the oil is hot, add the cauliflower mix and frozen cooked shrimp. Cook until the vegetables are tender. Add the previously scrambled egg. Salt and pepper to taste.  If you can tolerate soy, serve with tamari soy sauce.

Yield: Serves 3

Nutritional Info Per Serving:

214 cals, 9g carbs, 13g fat, 13g protein, 5g sugar, 3g fiber

Recipes

Cinnamon Raisin Bread (paleo, gluten free, dairy free)

gluten free | dairy free | carbohydrate restricted

Recipe by Kitchen Caleigh

Cinnamon and raisin, like birds of a feather, are meant to be together.  An excellent treat for company, or breakfast for your children, this yummy loaf doesn’t disappoint.

Ingredients:

¾ cup coconut flour
1 Tbsp ground cinnamon
1 tsp baking powder
½ tsp sea salt
¼ cup coconut oil (softened)
¼ cup pureed ripe banana (approx. half of 1 medium banana)
2 tbsp honey
2 Tbsp apple cider vinegar
1 tsp vanilla
2 Tbsp raisins
6 eggs, separated
2 tsp Omega Crunch Sweet Cinnamon Shelled Flax
1 Tbsp xylitol

Method:

Preheat oven to 350 F.

Grease a medium loaf pan with coconut oil and line the bottom of the pan with parchment paper.

In a mixing bowl, combine coconut flour, cinnamon, baking powder, and sea salt. Next, mix in the coconut oil, banana, honey, vinegar,  vanilla and raisins. Stir until well blended. In a food processor, pulse the egg whites until they are stiff. Add the egg yolks to the flour mixture and stir until blended. Fold the egg whites gently into the mixture until they are well combined. Spoon the mixture into the loaf pan, using fingertips to spread it evenly. In a small bowl, combine the cinnamon shelled flax with the xylitol and sprinkle on top of the uncooked loaf. Bake in preheated oven for 40 – 45 minutes.

Yield:  15 slices

Nutritional Info Per Serving (1 slice):

110 cals, 9g carbs, 7g fat, 4g protein, 4g sugar, 3g fiber

Recipes

Banana Pancakes with Maple Whipped “Cream” (grain free, dairy free)

gluten free | dairy free | carbohydrate restricted

Recipe by Kitchen Caleigh

Who doesn’t love pancakes? Around my house, they’re a favorite. Here’s a tried and true alternative pancake recipe, topped with an unforgettable coconut whipped cream.

 

Ingredients – Pancake Batter:

1 medium ripe banana
2 eggs
½ cup low fat coconut milk
3 Tbsp coconut flour
1 tsp cinnamon
1 tsp Omega Crunch Sweet Cinnamon Shelled Flax
½ tsp baking powder
½ tsp baking soda

Method:

Combine all ingredients in a food processor or whisk together in a medium bowl. Heat a lightly greased (with coconut oil) skillet or large pan over medium heat. Pour the batter ¼ cup at a time for each pancake. Use a butter knife or spatula to thinly spread out the batter for each pancake. Flip the pancake once it has air bubbles coming through the entire surface.

Yield: 10 pancakes

Nutritional Info Per Serving: (2 pancakes = 1 serving)

85 cals, 10g carbs, 4g fat, 4g protein, 4g sugar, 3g fiber

Ingredients – Maple Coconut Whipped Cream (dairy free):

1 can full fat coconut milk (must be full fat)
2 Tbsp pure maple syrup
1 tsp vanilla extract

Method:

Refrigerate the coconut milk overnight. Drain the small amount of liquid that didn’t harden in the can. Place all of the hardened (or mostly hardened) coconut milk in a food processor. Add the maple syrup and vanilla and pulse until smooth and well blended. For a firmer whipped cream, place in the freezer for 10minutes and then pulse again.

Yield: 1 & ¾ cup of topping

Nutritional Info Per Serving: (1 Tbsp = 1 serving)

33 cals, 1g carb, 3g fat, 0g protein, 1g sugar, 0g fiber

Recipes

Cauliflower Stuffed Peppers

gluten free | dairy free | carbohydrate restricted

Recipe by Kitchen Caleigh

Stuffed peppers without rice? Trust me, you won’t even miss it. These peppers are stuffed with fiber, protein and healthy carbs. Even your toughest food critic will think this cauliflower is spanish rice.

Ingredients: 

1.5 cups finely diced cauliflower (use a paring knife to shave the florets)
1 Tbsp olive oil
3-4 medium button mushrooms, diced
2 cloves garlic, diced
½ can tomato paste (156 ml – 5.5 fl oz can)
3 – 4 Tbsp water
3 tsp cumin
1 tsp chili powder
1 Tbsp Omega Crunch Roasted Garlic flax seed
1 cup lean ground chicken or extra lean ground beef (cooked)
sea salt
pepper
2 bell peppers

Method:

Preheat oven to 375 F

In a large pan, sautee the cauliflower, mushrooms and garlic in olive oil, over medium heat. Combine the tomato paste and water, and add to the pan. Add the cumin, chili powder, flax seed and cooked ground chicken (or beef). Sea salt and pepper to taste. Cut the tops off the bell peppers. Remove the seeds and membranes. Spoon an equal amount of mixture into each pepper. Place the stuffed peppers on a cookie sheet and bake in preheated oven for 25 minutes.

Yield: serves 2

Nutritional Info Per Serving (1 stuffed pepper):
343 cals, 21g carbs, 12g fat, 33g protein, 10g sugar, 8g fiber