Chicken – it completely puzzles me. Not just because it makes me sleepy (as I described in Strange Observations #1), but it also does weird things to my blood glucose levels.
With most proteins, 2 hours after I eat them (even if eaten with veggies) and check my blood glucose level, my blood sugar is no higher than 135. However, every single time I eat chicken (with or without veggies), my blood sugar is between 150-165 two hours after.
This leads me to ponder if chicken breaks down into sugar faster than other proteins. And it also makes me wonder if I should be eating way less chicken than other proteins.
Unfortunately, the only proteins in the house at the moment are eggs and chicken (well, there is peanut butter, but I try to avoid that). And although I dearly love eggs, I cannot eat them for every meal because I will quickly run out of them and be only left with chicken. Four days left until pay day.
2 skinless, boneless chicken breasts, boiled & cubed
2 Tbsp Homemade Mayonnaise
1 tsp dijon or yellow mustard
1/4 cup full fat sour cream
1 – 2 Tbsp dill pickle relish (or to taste)
1/4 cup diced celery
1 small slice of red onion, diced
salt and pepper to taste
a dash of tumeric
a dash of dried or fresh thyme
a dash of Ms Dash Table Blend
Mix all ingredients in a bowl and chill. Makes 4 servings.
You can add this to a piece of lettuce and make a lettuce wrap. Or eat with some avocado slices to add more fat.
Chicken (2 breasts):
Calories – 340
Fat – 6 grams
Protein – 64 grams
Carbohydrates – 0 grams
Homemade Mayonnaise (2 Tbsp):
Calories – 180
Fat – 20 grams
Protein – 2 grams
Carbohydrates – O grams
Mustard (1 tsp dijon):
Calories – 4
Fat – O grams
Protein – 0.24 grams
Carbohydrates – 0.47 grams
Sour Cream (1/4 cup FF)
Calories – 120
Fat – 10 grams
Protein – 2 grams
Carbohydrates – 2 grams
Dill Pickle Relish (1 Tbsp)
Calories – 0 (there may be a trace)
Fat – 0 grams
Protein – 0 grams
Carbohydrates – 0 grams (there may be a trace)
Celery (about 1 stalk for the 1/4 cup)
Calories – 6
Fat – 0.07 grams
Protein – 0.28 grams
Carbohydrates – 1.19 grams
Calories – 4
Fat – 0.01 grams
Protein – 0.08 grams
Carbohydrates – 0.91 grams
Calories – 654
Fat – 36.08 grams
Protein – 68.60 grams
Carbohydrates – 4.57 grams
Per Serving (yields about 4 servings):
Calories – 163.5
Fat – 9.02 grams
Protein – 17.15 grams
Carbohydrates – 1.15 grams
Note: I got the Nutritional Values of all foods HERE
3 whole large eggs (organic is best)
1-2 Tbsp of coconut oil (begin with one, increase to two if you do not feel full the first time you make this)
1 Tbsp of butter
1 cup of chai tea*
the following to taste:
artificial sweetener ( I use stevia )
Melt the coconut oil and butter in a sauce pan until melted (do not overheat!)
Brew a cup of chai tea.
Add the eggs, spices and sweetener to blender, blend on low. Slowly drizzle in the oil mixture. Slowly add the chai tea. The heat from the oil and tea will “cook” the eggs so that you do not get salmonella. Blend until frothy. If you want this a bit thicker, add 1/4 cup of HWC. If you want even more protein, add a scoop of LC vanilla protein mix.
Note: the HWC and the protein powder will add to the nutritional totals below. I have not included those totals.
Calories – 222
Fat – 15 grams
Protein – 19 grams
Carbohydrates – 1 gram
Calories – 120 (or 240 if you use 2 Tbsp)
Fat – 14 grams (or 28 if you use 2 Tbsp)
Protein – O grams
Carbohydrates – 0 grams
Calories – 102
Fat – 11.52 grams
Protein – 0.12 grams
Carbohydrates – 0.01 grams
Calories – 444 (or 564 if you use 2 Tbsp of coconut oil)
Fat – 40.52 grams (or 68.52 if you use 2 Tbsp of coconut oil)
Protein – 19.12 grams
Carbohydrates – 1.01 grams
Note: I got this recipe from a book years ago and do not remember which one now to give credit.
This is a great drink if you are on the go or just want something to drink instead of cooking. It is not very thick, but it is frothy and tastes pretty good. It keeps me feeling full for about 4-6 hours.
*Sometimes the spices will settle to the bottom and you will need to stir this. If you do not wish to do that, omit the cinnamon, nutmeg, clove and ginger and find a Double Chai tea instead, or use two teabags instead of one reg chai teabag.
Author: Leanne Vogel
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free
Prep time: 1 min
Cook time: 10 mins
Total time: 11 mins
6-Ingredient homemade sugar-free barbecue sauce that’s just so darn good!
½ cup sugar-free pasta sauce
1 tablespoon balsamic vinegar
½ teaspoon mustard powder
1 garlic clove, minced
½ teaspoon smoked paprika
⅛ – ¼ teaspoon sea salt
Freshly ground pepper, to taste
Add all ingredients to a your food processor or high-powered blender. Blend until smooth, about 1 minute.
Pour ingredients into a small saucepan. Cover and bring to a light boil over medium-low heat. Boil for 5 minutes.
Allow to cool and store in an air-tight container for up to 2 weeks.
Pasta sauce: sugar-free pasta sauce exists… you just have to read the labels very carefully. It doesn’t have to be the fancy kind either. I was able to find a Superstore brand pasta sauce that was free of gluten and sugar. Woo!
I checked the sugar free pasta sauce listed here. It is Eden Foods Pizza Pasta Sauce. There is no added sugar. However, there are 4 grams of sugar per 1/4 cup from the tomatoes. In my opinion, if you cannot find this type of sauce in your grocers, you could use tomato paste or sauce (check label for added sugar) and add your own spices like basil, oregano, pepper, powdered garlic, powdered onion and thyme.
Also, if you do not have dried mustard, you could use a Tbsp of dijon mustard. Also, if no smoked paprika, use regular paprika or tumeric.
This recipe can be found HERE, just ignore the lentil bake as lentils are not LCHF approved.
- 12 oz. tomato paste
- 4 Tablespoons apple cider vinegar
- 1 Tablespoon mustard
- 1/4 cup+2 Tablespoons water
- 1/2 teaspoon salt
- 1/2 teaspoon cinnamon
- 1/8 teaspoon cloves
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- stevia to taste (if you want a sweeter ketchup)
- Combine all ingredients and whisk until combined. You may wish to blend in order to ensure the spices are evenly mixed throughout.
- It is best to let the ketchup sit together in the fridge for a couple of hours, or overnight, before serving so that the flavors blend together well.
- Store in an airtight container in fridge.
- Yields 3 cups
Check the ingredients of your tomato paste. The only item listed should be tomatoes.
My Notes: I added the onion powder because I like the flavor and also the stevia because I like a sweeter ketchup. Otherwise, this recipe can be found HERE
I’ve been searching for days for a homemade mayonnaise recipe that didn’t have 1) soy or canola oils and 2) added sugar. It’s been hell! But tonight I finally found one that is do-able for me and doesn’t have all that junk in it! Yay me!
Easy Homemade Mayo
by Amy Love, Real Food Whole Health
1 whole pastured egg at room temperature
1 pastured egg yolk at room temperature
1 tsp organic Dijon-style mustard
1 1/2 TBL lemon juice (freshly squeezed)
1/2 cup extra virgin olive oil
1/2 cup extra virgin coconut oil (melted and cooled slightly)
Pinch or two of unrefined sea salt
In food processor, add egg, egg yolk, mustard, lemon juice and salt. Process to blend, about 30 seconds. With the processor running, add the oil (mix both in a 1 cup measure) VERY slowly, drop-by-drop, until it’s all in. The rule of thumb is to never let the stream of oil be thicker than a pencil lead.
That’s it! Taste and adjust seasonings.(More salt or lemon) Place in a glass jar with tight fitting lid. It will be runny but will firm up in the fridge. Will last about 2 weeks.
If you’d like to, you can add 1 TBL whey in the first step (before adding oil). In this case, let the finished mayo sit at room temperature for 7 hours and then place in the fridge. It will last several months this way and contains beneficial bacteria. I’ve not tried this yet, but this is how to do it! (according to the book, Nourishing Traditions)
Optional Flavors: (add in first step, before oil)
Add some herbs- thyme, rosemary, dill, basil- all of these are amazing
Add some curry powder- super good with chicken and tuna salad
Add more lemon and lemon zest- my favorite
Add garlic- roasted, fresh or garlic powder
Add chilies- chipotle is great!
Add roasted red peppers or sundried tomatoes
Add capers and lemon zest for a quick dipping sauce perfect for fish
You can also use an immersion blender in place of a food processor. In that case, simply put all ingredients (including oil) in a wide mouth Mason jar (or glass bowl) and use the immersion blender to mix well. This may make a thicker mayo, AND you don’t have to drizzle the oil in!