The Way of the Turtle - The Slow and Steady Path to Better
Here are some
low-carb menus that are easy to prepare. Of course, if you find
that you respond to this way of eating, you will want a lot more
ideas, recipes, etc, and I will have plenty of resources on the
site, including ideas for converting your favorites recipes.
Eggs, omelets, etc, with breakfast meats if desired - side of vegetables
Plain yogurt or kefir (not sweetened, and with as many live cultures
as possible) with fruit*, add nuts and/or flaxseed meal if desired
Cottage or ricotta cheese with fruit*, nuts and/or flaxseed meal
Green salad with
salmon, grilled chicken, tuna or chicken salad
Crustless quiche with salad or vegetables
Leftovers from dinner
are usually a combination of a protein (meat, eggs, or soy) and
vegetables - whether cooked as a skillet meal, in a crockpot, a
casserole, or just about any cooking method. This can be as simple
as grilling a burger and having salad-from-a-bag, or as gourmet
as you want, and from any cuisine on the globe. Often your own favorite
recipes can be easily converted. As for the usual starch on the
plate, you can either skip it altogether, or try one
of these substitutes.
Options - When you can't face cooking, try these :
Salads (not pasta or rice), meats, cheeses. Roasted chicken. Lox
(some delis sell the "ends" of the lox less expensively)
- for appetizers, lox goes great with some cream cheese atop cucumber
- Platters which don't include tortillas, chips, or rice. Go easy
on the beans**. Examples: Carne asada plate or fajitas, without
Order a "platter" that contains meat and salad but no
bread. Including hummus**,baba ganoush, etc, is OK. Or get Greek
chicken and some vegetable side dishes. Most sit-down Greek restaurants
can provide you with cucumber slices for dipping instead of pita
- Salads (no croutons), burgers without the bun. Avoid deep-fried
items, shakes, and sodas (except for sugar-free types). Happily,
many fast food chains are beginning to offer better low carb choices.
BBQ - The
meats are fine, but most of the traditional side dishes are loaded
with carbs. Even cole slaw typically is made with sugar, as is BBQ
sauce. Use you judgement.
- Nothing deep-fried, no rice or noodles. Surprisingly to some,
most Chinese dishes are just fine without rice underneath them.
Many Chinese sauces have starch and sugar in them, so you'll have
to use your judgement. If you find that these sauces trigger cravings,
or you are on a very low carb allotment, you can ask for the sauce
to be made without sugar or just use soy sauce.
eat low-carb! Soy products, seitan, many dairy products, and eggs
are all good choices for the protein part of the meal, together
with lots of veggies and some fruit. The Vegetarian
Resource Page contains low-carb options.
fruits, such as berries.
fairly high in carbohydrates, but they have a fairly low glycemic
index and load, so many of us find we can "get away" with
small portions of these without problems. As in everything, this
varies from one individual to the next. Soy beans are the lowest
carb bean, and black soy beans don't have as strong a "soy"
flavor as the yellow varieties.
The material on this page and Web site is for informational and educational
purposes only, and should not substitute for medical advice. Anyone having questions
about the application of information appearing here to a specific person or
situation should obtain advice from a qualified health care professional.