Quick Healthy Cooking: Low Carb Ideas and Grain Free Goodness

By Genevie Amyx

Quick Healthy Cooking: Low Carb Ideas and Grain Free Goodness The Quick Healthy Cooking book contains two diet plans, the Grain Free Diet and the Low Carb Diet. Each of these offers recipes for quick healthy meals by using the healthy cooking recipes in each section. Both diet plans offers a great way to use healthy foods through the quick and easy recipes in order to develop a healthier lifestyle. If your aim is to lose weight or just get healthy these healthy food recipes are just what you need. You will find enough healthy eating recipes to plan a menu for over several weeks without repeating. These easy food recipes make it a cinch to step into a healthier lifestyle with your diet.

• Language: English
• Publisher: Healthy Lifestyles
• Release date: May 15, 2017
• ISBN: 9781630228194

Book preview

Quick Healthy Cooking

Low Carb Ideas and Grain Free Goodness

Genevie Amyx and Josphine Janey

Copyright © 2013 Genevie Amyx and Josphine Janey

All rights reserved.

Contents

Introduction

Section 1: Grain Free Recipes

Tasty Grain Free Recipes

Grain Free Breaded Chicken

Sesame Seed Chicken Fried Steak

Gluten and Sugar-Free Gingerbread Cake

Gluten Free Waffles

Buckwheat Pancakes

Grain-Free Cornbread

Curried Quinoa

Roasted Almond Cookies

Apple Cobbler

Breakfast Cereal Sans Gluten

Rice Stuffing

Gluten Free Irish Shortbread

Asian Sesame Noodles

Shrimp Cakes

Stuffed Bell Peppers

Gluten-Free Turkey Club

All Purpose, Gluten and Grain-Free Nut Bread

Pad Thai

Gluten-Free Chicken Noodle Soup

Gluten-Free Potato Beef Stew

Grain-Free Ideal Breakfast

Dark Chicken Soup

Carrot Muffins

Almond and Grilled Chicken Salad

Gluten-Free Breakfast Biscuits

Nutty Granola

Grain-Free Breakfast Bars

Garden-Style Hot Dogs

Grain-Free Mac and Cheese

Almond Raisin Muffins

Grain-Free Pizza

Your Grain Free Meal Plan

Section 2: Low Carb Diet

Chapter 1: Rise and Shine with a Fortified Breakfast

Crunchy Maple Grape Nuts

Healthy Honey Oat Cereal

French Toast Strawberry Dippers

Breakfast Egg Muffins

Cinnamon Raisin Muffins

Asparagus and Mushroom Omelet

Chapter 2: Lunchtime Recipes for Afternoon Energy

Eggs, Lox and Caramelized Onions on Bagel

Silky Onion Soup

Tuna Salad Supreme in Tortilla Shells

Low-Cal Greek Salad

Spinach Salad with Chicken and Raspberry

Lettuce Roll-Ups with Pumpkin Seed Pate

Chapter 3: Great Dinner Surprises

Mushroom Laced Meatballs

Sassy Cheese and Chicken Enchiladas

Colorful Veggie Meatloaf

Grilled Summer Kabobs

Veggie Laced Macaroni and Cheese

Chapter 4: Unique Side Dishes

Fake Mashed Potatoes

Simplistic Green Beans

Dressy Cauliflower Casserole

Chapter 5: Fulfillment with Drinks

Pina Colada Smoothie

Refreshing Fruit Shake

Awesome Juice Spritzer

Honey Dew Smoothie

Apricot Peach Slush

Smooth Strawberry Passion

Wean Off of Soft Drinks

Chapter 6: Make Ahead Snacks

Sweet Popcorn Extravaganza

Granola Mini Balls

Homemade Sweet Granola Mix

Healthy Workout Granola Mix

Low-Carb Nachos and Fixings

Crispy Fried Fish with Lemon Sauce

Chapter 7: Let's Have a Picnic

Oriental Cabbage Salad

Kickin' Deviled Eggs

Chicken Waldorf Salad

Fresh Green Bean and Tomato Italiano

Confetti Pasta Salad

Cobb Salad with Crab

Chapter 8: Exciting Desserts

Chocolate Sponge Cake with Strawberries

Luscious Lime Cheesecake Tarts

Fruity Bread Pudding

Almond Ricotta Pudding

Heavenly Chocolate Sorbet

Non Traditional Squash Pie

Chapter 9: Wise Wok Cooking

Shrimp Egg Rolls

Mandarin Cauliflower and Broccoli Medley

Stir Fry Chicken and Peaches

Oriental Rice

Sweet and Sour Shrimp

Pears Cardinal

Chapter 10: List of Low-Carb Foods

Chapter 11: Tips for Prepping

Introduction

Benefits of the Grain Free Diet and the Low Carb Diet

The benefits of a grain free diet reach beyond being a diet for those with gluten intolerance or allergies.  While people with gluten intolerances or allergies are definitely in need of such a diet, the grain free diet is an excellent weight loss diet as well.  Many of the low carb diet recipes are naturally grain free because a low carb diet does not include a lot of grains for the simple fact that grains are carbs.  A person with a gluten intolerance or allergy benefits form a diet absent of grains.  If they eat grain free foods the symptoms caused from the intolerance or allergy will go away.

Tips for Quick and Easy Meal Preparation

Planning ahead makes preparing for the menu easier.  Take an assessment of the food you have.  Next plan the menu for one to two weeks in advance.  Think about the number of servings the meal cooks and determine if you may have leftovers.  Use the leftovers as lunch or snacks for the next day.  You can purposefully plan for this by doubling the recipe and making more.  There are enough recipes in this book to plan a menu for a couple of weeks without repeating.

Write the grocery list according to the menu jotting down food items you do not have.  Go to the grocery store with your list in hand and keep to the list.  This saves you both time and money if you stick to the list.  Be sure to include extra fruits, vegetables, and nuts for snacks and salads.

Prepare your food ahead of time for the ingredients you can, like chop the peppers and onions, divide the meat, and wash the fruits and vegetables.  Plan to cook the most perishable foods first, and cook the ones that keep longer last. 

Preparation is the key to staying on track with a healthy diet.  The biggest appeal for junk food is the ease of grabbing it and eating it with little to no preparation.  You can remedy this with your healthy diet by taking a day each week and making sure you have your healthy foods and recipes as ready as possible to make it quick and easy to prepare.  Some recipes can be prepared ahead of time and stored in the refrigerator or freezer prior to serving.  It is a commitment to make to cook and eat healthier foods.  If you realize the benefits to your body you will be more than willing to make this commitment and forego the junk foods altogether.

Speaking of Junk Food

If you have an addiction to junk food, you have a very real addiction and a very bad habit you must overcome.  Eating healthy and the consumption of junk food do not go together.  If you successfully want to switch from junk food to healthy food, you are making a good start with this book.  You have tips for making the meals quick and easy to prepare and you have good recipes that will supply you with healthy nutritious food. 

If you have the bad habit of eating junk food, you will suffer with withdrawal symptoms if you do not deal with it prior to eating a healthier diet.  You may be one who eats junk foods along with healthy foods.  Or you may be one that eats all junk food.  Either case you need to take the time to wean from the junk food properly to insure you have success with your healthy diet.  If you are on either the grain free diet or the low carb diet, you need to steer clear of the junk foods anyway.

To wean from the bad habit of eating junk foods you need to determine how much junk food you eat in a day.  It normally takes three weeks to break a habit.  If you give yourself this time by the end of the three weeks, you will have broken the junk food habit and will not have to worry about the unsavory side effects of withdrawals. 

Pick one instance of eating the junk food and replace it with a healthier choice (a recipe from this book, or fresh fruit, raw veggies, or nuts).  Do this for about three to five days and then move on to the next instance of junk food consumption.  This gives your body time to let go of the cravings for junk food.  By the time you reach the third week your body is more accustomed to eating the healthier foods.  If you find you still have issues with junk food cravings, maybe allow yourself to eat it once or twice a week as a reward for sticking with the healthy diet. 

On Eating Healthy

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