Eat Meat~Green Veggies~Nuts~Some Fruit~No Sugar~No Grains

Dandelion Salad Recipe


Dandelion Salad Recipe
This salad is my all time favorite, it’s an unusual green salad that has a bite to it but it’s delicious, this is a raw dandelion salad with a dijon vinaigrette.  I like to mix it ahead of time so that the greens become a little softer and marinated with the flavors of the vinaigrette.

Prep time: 15 min

Makes 4 servings

1 teaspoon green onions, minced
1 teaspoon Dijon mustard
1 tablespoon red wine vinegar
Salt and pepper, freshly ground
3 tablespoons olive oil
1 bunch of dandelion greens (about 6 cups), rinsed and dried
1 anchovy, finely chopped
1 ounce portion of Parmesan cheese

In a small bowl, prepare the vinaigrette by whisking together the green onions, mustard, vinegar.

Slowly whisk in the olive oil blend until combined.Season to your taste with salt and pepper.

In a salad bowl, toss the dandelion greens with the vinagrette.
Top with grated Parmesan and anchovy.


This salad can have various substitutions, serve with crispy bits of warm bacon or try substituting Roquefort cheese for the Parmesan, or adding toasted pine nuts or walnuts. The possibilities are endless.


What's for dinner

Hi all,

Here’s my low carb menu for this week.

Myspace Comments

** (for family)**  means I made it for the rest of my family and I won’t be having any.

Monday July 21 ~ Sunday July 27, 2014

Grilled Greek Chicken Breasts

Greek salad (tomato, cucumber, onions, feta cheese)
Ranch coleslaw
Parsley salad

Blackened Grilled Brisket
Hummus Dip & Babaganoush dip
Sautéed dandelion
Baked potato (for family)
Corn (for family)
Pita (for family)

Vietnamese rolls (shredded chicken breasts & shredded cabbage)

Veggie Stir-Fry (bell peppers, onions)
Rice (for family)
Eggrolls, Plum sauce, Sweet shili sauce (for family)
Green beans with sliced almonds
Green salad with vinaigrette

Beef Stroganoff

Rice (for family)
Green beans with sliced almonds
Green salad with vinaigrette

Baked chicken wings

Buffalo cauliflower
Green salad with vinaigrette 

Yogurt marinated lamb leg (pg 176 The New Atkins for you Cookbook)

Ranch coleslaw
Roasted brussel sprouts
Green salad with vinaigrette
Baked potato (for family)

Pulled Pork (slow cooker)

Ranch coleslaw
Green salad with vinaigrette
Buns (for family)

½ cup Cantaloupe (once a day)
Celery stuffed with cream cheese or all natural peanut butter
Zucchini chips & Babaganoush dip
Sugar Free Jello
Atkins Protein Bar
Chapmans No Sugar Butter Pecan Ice cream

Here’s my favorite low carb pizza crust that I’ve recalculated into a Bambino (Personal sized) pizza crust.  It’s 3 net carb grams for the whole crust recipe.  Toppings not included.


1 large egg
¼ cup egg whites
1 tablespoons flax meal
1 tablespoons coconut flour
½ teaspoon baking powder
1 cups mozzarella cheese, shredded
¼ teaspoon oregano, dried
¼ teaspoon basil, dried

Preheat oven to 350 degrees F. Line baking sheet with parchment paper.

In a bowl mix together all ingredients until well combined.
Using a spatula or fork spread dough evenly on parchment paper about ¼ inch thick.

Bake for 20 minutes.   Remove from oven, flip crust over and add pizza toppings.  Bake until toppings are cooked.

This crust is so good that I don’t even put tomato sauce.  I did half topped with feta cheese, sun dried tomatoes, green olives & the other half with mushrooms, pepperoni & green olives, sprinkled some basil and oregano and baked until pepperoni is crispy.  I like to have this with a caesar salad on the side.  Its a very filled meal and you won’t feel like your missing out on the regular high carb pizza. 

Nutritional Facts for crust only:
Number of Servings: 1
Amount Per Serving
Calories: 250
Total Fat: 14 g
Saturated Fat 6 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 263 mg
Sodium 592 mg
Potassium 206 mg
Total Carbohydrate 9 g
Dietary Fiber 6 g

Sugars 2 g
Protein 22 g
Net Carbs: 3 g

Please leave a comment, I’d love to hear your feed back.
Just click at the bottom where is says “Leave a comment”.

buon appetito2

Weight-Loss-Challenge Orange

Starting Weight for Challenge: 160.2 lbs  July 1, 2014
Total Pounds Lost:  {+1.2 pounds}
July Goal Weight: 152.2 lbs or less

Week 1: July 1-6      158.2  {-2.0 pounds}
Week 2: July 7-13   162.0  {+ 3.8 pounds}
Week 3: July 14- 20 161.4 {-0.6 pounds}
Week 4: July 21-27
Final weigh-in July 31.

Well as you can see I’ve had a difficult time these past two weeks.  I haven’t been able to get to the gym nor eat properly, things (life) just got in the way.  
I have to really plan ahead so I can get to my goal, hopefully this year.  Wish me luck :-)

daily-water-consumption chart

I found this calculation that you can do for yourself.  
You should drink half your body weight in ounces, daily!

For example: a person weighing 160 pounds = 80 oz water
That’s 10 cups

(1 cup equals = 8 ounces = 240 ml)

Are you drinking enough?

Raw Cauliflower Pizza


Who says you can’t have pizza on a low carb diet.  Not me that’s for sure.  Check this out, since I’m always trying new ways to cut down on meal prep, here’s a good one.  Instead of boiling the cauliflower for this pizza I just used raw cauliflower and pulsed it in my food processor until it had a rice like consistency.  Then shape like a pizza & Voila!! delicious low carb pizza that the whole family will love.

Pizza crust recipe:
1 1/2 Cups (150g) Fresh Cauliflower (not frozen)
1 Cup Cheddar Cheese
1/2 Teaspoon Basil
1/2 Teaspoon Parsley
1/2 Teaspoon Oregano

Topping ingredients:
1/2  cup Mozzarella
1/4 cup green olives
1 oz feta cheese
8 black olives

Mix the pizza crust ingredients (cauliflower, cheese, basil, parsley,oregano) together in a food processor until “rice” like consistency.
Flatten and shape into pizza on parchment lined baking sheet. 
Bake at 450 for 10-15 minutes.
Remove and put toppings on.
Cook for an additional 5:00 or until the cheese is melted
Remove, let cool and enjoy!

Calories per pizza (without toppings):
Calories: 496
Fat: 37.7 g
Saturated Fat: 23.9 g
Sodium: 747 mg
Carbs: 9.9 g
Fiber: 4.1 g
Sugar: 4.2 g
Protein: 31.2 g
Net Carbs: 5.8 g 

Good Fat Bad Fat Chart

Morning all,

Hope you’re having a wonderful Tuesday.  I came across this article from Jillian Michaels and I thought it would be a great to share with my readers.  For those of us who are on a low carb lifestyle know that fat is NOT the enemy, but we keep having to explain our food choices.

Hope you enjoy this artcle.

Good Fat Bad Fat

MYTH: Eating Foods With Fat Makes You Fat

When it comes to fats, there are some good and bad versions. It’s time to learn how to choose the right ones.
The Truth: Fat doesn’t make you fat — foods that contain fat are part of a healthy diet. You’ve just got to know the right kinds.
What do you think makes you fat?  If your short answer is fat, you’re wrong. But you’re not alone.  Many people believe that eating fats, whatever kinds, is a direct path to weight gain.  The truth is CALORIES are making you fat, not fat itself.  Consuming too many calories and eating poor-quality fats are what lead to unnecessary weight gain.  Keep reading to learn why many fats are good for you, which ones you should eat, and which to avoid.
Fats are essential for your health.  There are countless nutritional benefits to including healthy fats in your diet.  Fats help maintain a lean body and assist with metabolic function.  The chief function of essential fatty acids is the production of prostaglandins, which control functions like blood clotting, fertility, heart rate, and blood pressure.  Fat also provides a constant level of energy and enables your body to absorb more nutrients, including essential vitamins and antioxidants.  In addition, fats help your body fight infection by regulating inflammation.
Stick to monounsaturated and polyunsaturated fats.  The most beneficial fat you can consume is monounsaturated fat, which raises your “good” HDL cholesterol and lowers your “bad” LDL, helping to reduce your risk of heart disease and other conditions. You can find these fats in healthy sources, like extra-virgin olive oil, almonds, avocados, cashews, peanuts, and more. Another healthy source of fat is polyunsaturated fats, some of which are high in omega-6 fatty acids, like walnuts, flaxseeds, pumpkin seeds, and sunflower seeds. Polyunsaturated fats that are high in omega-3 fatty acid are also really good for you — this includes fish, cabbage, cauliflower, and broccoli. Omega-3s help to reduce inflammation and lower your risk of heart disease and heart attacks.  Both of these types of fats are easy to burn — making them unlikely to stick around as stored fat.
Steer clear of trans fats. Trans fat is man-made through a process called hydrogenation, which basically involves heating up vegetable oil in the presence of hydrogen gas and changing the structure so that the fat stays solid at room temperature but melts when heated. Trans fats raise LDL (“bad”) cholesterol, lower HDL (“good”) cholesterol, and increase inflammation, among many other negative effects. Trans fats can be found in many processed foods — margarine is a major culprit, in addition to packaged foods, like cake mixes, soups, fast food, frozen foods, baked goods, and more.  Get this: Recent studies suggest that even if only 3 percent of your daily calories come from trans fats, you can end up raising your risk of heart disease by a whopping 23 percent. Trans fats are potentially deadly. You should avoid them altogether!

The Bottom Line: Foods that contain fat can be part of a healthy diet — you just have to make sure you’re eating the right ones! Monounsaturated fats (like almonds and avocados) and polyunsaturated fats (like walnuts and fish) are really good for you, whereas trans fats (found in fast food like fries, packaged foods like cake mixes, and more) should be avoided at all costs.