Tag Archives: low carb high protien

DIY Seed and Nut Bars

Posted in Snacks by

Makes 8 bars

INGREDIENTS

1 cup roasted unsalted almonds

½ cup pumpkin seeds

½ cup sunflower seeds

¼ cup unsweetened coconut flakes

¼ tsp salt

1 tsp cinnamon

1 tsp vanilla extract

3 tbsp honey (sub maple syrup for vegan)

1 tbsp melted coconut oil

INSTRUCTIONS

Preheat the oven to 325 degrees

Add in the vanilla extra, honey and melted coconut and fold until combined.

Line an 8×8 inch baking dish with parchment paper and lightly spray with cooking oil ( or spray a silicone bar mold).

Take ½ cup almonds and roughly chop them.

In a medium-size bowl combine the nuts and seeds along with the coconut, salt and cinnamon.

Pour mixture into the lined baking dish and press it down firmly with a spatula until you have an even layer.

Bake for about 30-40 minutes depending on your oven.

Remove from the oven and place on a cooling rack. Using a large spoon or spatula press down the mixture again and allow to cool completely.

Gently lift the bars and the parchment from the pan and transfer to a cutting board. Using a large knife cut into 8 even bars. Store in an airtight container and place a piece of parchment between the bars so that they don’t stick together.

3 Step Lentil Soup

Posted in cut calories, dairy-free, gluten free, low-carb, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

What could be better than an easy and savory soup that’s chock full of vitamins and nutrients? It’s low in fat and high in fiber and protein too. Sometimes I modify this recipe and toss in a handful of cherry tomatoes while cutting in half the amount of crushed tomatoes. I make up a large batch and store it in the fridge for a quick but satisfying meal during the week. It also freezes well.

Ingredients

  • ¼ cup olive oil
  • 1 onion, chopped in 1/2 inch dice
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil (or 1 T fresh)
  • 2 cups dry lentils (I like red)
  • 8 cups water
  • 1 (14.5 ounce) can crushed tomatoes
  • ½ cup spinach, rinsed and thinly sliced
  • 2 tablespoons apple cider vinegar
  • salt to taste (maybe 1/4 tsp or so)
  • ground black pepper to taste

Directions

  • Step 1. Heat oil in a large soup pot over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender, 3 to 5 minutes. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
  • Step 2. Stir in lentils*, and add water and tomatoes. Bring to a boil. Reduce heat and let simmer until lentils are tender, at least one hour.
  • Step 3. When ready to serve, stir in spinach and cook until it wilts. Stir in vinegar and season with salt and pepper; taste and adjust as needed.

* Don’t forget to rinse the lentils well before placing in the pot as this removes some of the indigestible sugars that can cause you to feel bloated and gassy and also removes any dirt or debris.

Nutrition Facts 

Per Serving:

Lentil Soup Nutritional Facts

Servings Per Recipe: 8
Calories: 349

% Daily Value *

Protein: 18.3g 37 %

Carbohydrates: 48.2g. 16 %

Dietary Fiber: 22.2g. 89 %

Sugars: 3.3g 

Fat: 10g 15 %

Saturated Fat: 1.4g 7 %

Vitamin A 85 %

Niacin Equivalents: 5.7mg 44 %

Vitamin B6: 0.5mg 33 %

Vitamin C: 13.3mg 22 %

Folate: 333.7mcg. 83 %

Calcium: 98.1mg 10 %

Iron: 6.2mg 34 %

Magnesium: 104.4mg 37 %

Potassium: 969.5mg 27 %

Sodium: 130.5mg. 5 %

Thiamin: 0.4mg 39 %

Calories From Fat: 90.1