Be Nutrition Savvy: Seven Simple Ways to Eat Healthy

(includes Strawberry Orange Sorbet recipe)

The key to better health is learning the difference between healthy and

unhealthy nutrients. The choices we make greatly affect our health. Making

a few simple healthy and nutritious changes in our dietary choices can have

a profound and positive impact on our health, well-being, energy levels and

life span. Read more »

Day 14

Breakfast

Shrimp and Cheese Omelet

3 medium Eggs

1 tbsp Butter

3 oz Shrimp, chopped

1 oz Shredded Harvarti Cheese, (or Monterey Jack Cheese)

2 tsp Fresh parsley, chopped

Green onions, (optional)

1 tsp Basil, chopped (optional)

Whisk eggs in bowl with parsley. Transfer to skillet and cook omelet style, adding

shrimp, cheese and onions before folding. Top with basil and extra cheese if desired.

Yields 1 serving

Total Net carbs: about 2.72 grams per serving

Lunch

Pumpkin and Macadamia Soup

1 tablespoon macadamia or olive oil

1/2 cup roughly chopped macadamias

1 small onion, chopped

1 teaspoon grated ginger

3 cups diced or canned pumpkin

1 small tart apple, chopped

3 cups chicken stock

sour cream for topping

Whole or halved macadamias, roasted for garnish

Heat oil in a heavy stock pot and sauté macadamias, onions and ginger for 2 – 3 minutes.

Stir in apple and pumpkin slices and sauté for 2 – 3 minutes (if substituting canned

pumpkin puree, add only the apple in the step above and use pumpkin puree when you

add chicken stock). Pour in chicken stock. Bring to a boil then cover and simmer for 20

minutes or until apples/pumpkin become soft. Transfer to blender and blend until

smooth.

Yields 6 servings

Total Net carbs: 7.5 grams per serving

Dinner

Easy Meatloaf

1-1/2 lbs ground beef

1 cup pork rind crumbs

1 egg

1/3 cup tomato sauce

2 Tablespoons parsley

½ cup grated parmesan

¼ cup chopped onion

salt and pepper to taste

Mix all ingredients together in a bowl, making sure to distribute pork rind crumbs evenly.

Shape mixture into a loaf and place in a shallow nonstick baking pan. Bake in a preheated

oven at 350 degrees for 1 hour.

Yields 6 servings

Total Net carbs: 1.8 grams per serving

Total Net carbs for Day 14 based on a single serving per meal: 12.02 grams

Day 13

Breakfast

Alternative French Toast

2 Eggs

¼ cup of heavy whipping cream

2 packages of sugar substitute

Cinnamon to taste

½ of a 3 oz. bag of unflavored Pork rinds

Crush the pork rinds as finely as you can without turning them into a powder. Mix

together the eggs, cream, sweetener and cinnamon and pour into bowl with pork rinds.

Stir and allow mixture to soak until you have a thick, goopy batter. Pour in batter and fry

pancake style in butter, browning both sides until done. Serve with your favorite low carb

syrup.

Yields about 2 servings

Total Net carbs: less than 2 grams per serving

Lunch

Chicken Breast Stir Fry

1 cup lettuce

1 tomato

1 chopped pepper

1 tbs olive oil

1 chicken breast

A few ounces of your favorite low carb dressing

Clean and Chop vegetables and slice chicken into stir fry sized pieces.

Heat with little bit of cooking oil and stir fry chicken. When chicken is done, toss into a plastic container with the fresh vegetables and pour in dressing. Close with lid and shake to coat.

Yields 1 serving

Total Net Carbs : 4 grams per serving

Dinner

Ground Beef and Cabbage Casserole

½ lb ground beef

½ cup chopped onion

½ bag cole slaw mix

1-1/2 cups tomato sauce

2 Tablespoons lemon juice

Brown ground beef first and set aside. Add onion and cabbage to skillet and sauté until

soft. Add ground beef back in along with tomato sauce and lemon juice. Bring mixture to

a boil, then cover and simmer for 30 minutes.

Yields 3 servings

Total Net carbs: 8 grams per serving

Total Net carbs for Day 13 based on a single serving per meal: about 12 grams

Day 12

Breakfast

½ cup Flax O’ Meal Butter-Pecan Hot Cereal
¼ cup serving of fresh cantaloupe
1 large glass of cold water
Total Net carbs: 5.3 grams per serving

Lunch

Spicy Sausage and Ground Beef Meatballs

Dinner

Southwestern Skillet
2 Tablespoons sliced almonds
1 yellow sweet pepper, cut into bite sized strips
1 fresh jalapeno, seeded and chopped
1 Tablespoon olive oil or cooking oil
4 medium tomatoes, peeled and chopped
1-1/2 Teaspoons chili powder
½ Teaspoon ground cumin
¼ Teaspoon salt
4 eggs
1 medium ripe avocado, seeded and peeled (optional)
Toast almonds over medium high heat 4-5 minutes in large skillet and set aside. Return
skillet to heat and add cooking oil. When oil is hot, add sweet pepper and jalapeno and
cook until tender. Stir in chili powder, cumin, tomatoes and salt. Bring to a boil Reduce
heat, cover and simmer for 5 minutes. Break 1 egg into a measuring cup and carefully
slide it into the tomato mixture. Repeat for each remaining egg. Cover and allow eggs to
cook for approximately 5 minutes or until whites are set. Spoon egg and tomato mixture
to serving plate and sprinkle with salt and pepper to taste. Add toasted almonds and
garnish with avocado slices.
Yields 4 servings
Total Net carbs: 8 grams per serving
Total Net Carbs for Day 12 based on a single serving per meal: about 14.3 grams