Resources for Patients

Ingredients:

• 8g net carbs
• 3 Tbsp olive oil, divided
• chopped 8 large eggs
• 1 Tbsp red wine vinegar
• 1⁄2 tsp pepper
• 3⁄4 cup shredded Cheddar cheese
• 1 (5-oz) pkg spring mixed greens
• 1⁄2 lb deli-sliced low-sodium ham

Preparation Method:

Preheat broiler to high. Heat 1 Tbsp oil in an ovenproof skillet over medium-high. Add ham; cook 3 to 4 minutes. Reduce heat to medium. Whisk together eggs, cheese, and pepper. Add egg mixture to pan; stir quickly. Cook, without stirring, until eggs begin to set. Transfer to oven; broil 3 to 4 minutes or until top is golden and eggs are firm. Combine mixed greens, 2 Tbsp oil, vinegar, and salt and pepper to taste; toss to coat. Top frittata with mixed greens before serving.

Ingredients:

• 1 g net carbs
• 8 large eggs
• 8 slices center-cut bacon
• 1⁄4 cup mayonnaise
• 11⁄2 Tbsp Dijon mustard
• 1⁄2 tsp pepper
• 1⁄4 tsp salt
• 2 Tbsp finely chopped green onion

Preparation Method:

Place eggs in a single layer in a large saucepan; add water to cover. Bring to a boil. Remove from heat; let stand, covered, 15 minutes. Drain; run cold water over eggs. Meanwhile, cook bacon, in batches, in a large skillet over medium heat until crisp. Crumble. Peel eggs, and cut each egg in half lengthwise. Scoop out yolks into a bowl. Add mayonnaise, green onion, mustard, pepper, and salt to egg yolks; mash to blend, and stir in bacon. Fill egg white halves with yolk mixture. Chill until ready to serve.

Ingredients:

• 1⁄2 tsp salt
• 1⁄2 tsp pepper
• 2 large eggs
• 1 cup almond flour
• 2 Tbsp olive oil
• 1 Tbsp butter
• 1 Tbsp chopped fresh rosemary
• 6 (5-oz) boneless center cut pork loin chops

Preparation Method:

Sprinkle pork with salt and pepper. Beat eggs lightly in a shallow bowl. Place flour in a second shallow bowl. Dip pork in egg, allowing excess to drip off. Dredge in flour. Cook pork, in batches, in hot oil in a large nonstick skillet over medium-high heat 4 minutes per side or until well browned. Add butter and rosemary; cook 1 minute, tilting skillet slightly to spoon melted butter over pork.

Ingredients:

• 2 heads cauliflower (about 3 lb), cut into florets
• 1⁄4 cup whole milk (or use sour cream)
• 3 Tbsp butter
• 1⁄2 tsp salt 1⁄2 tsp pepper

Preparation Method:

Steam cauliflower in a steamer basket over boiling water 12 to 15 minutes or until tender. Carefully transfer cauliflower to a food processor. Add butter and milk; pulse until smooth, scraping sides as needed. Stir in salt and pepper.

Ingredients:

• 2.6 g net carbs per Muffin
• 1/2 c almond flour
• 1/2 t baking powder
• 1/8 t onion salt
• 1/8 t pepper
• 1/8 t cayenne
• 1/8 t paprika
• 2 eggs
• 1/3 c whole fat cottage cheese
• 1 T grated Parmesan
• 1 T chopped fresh parsley
• 1/4 c crumbled feta cheese
• 1 chopped green onion

Preparation Method:

Preheat oven to 400. Lightly grease 5 muffin cups. Stir together the flour, baking powder, salt, pepper, cayenne, and paprika. Make a well in the center of the flour mixture and stir in remaining ingredients until just blended. Divide batter evenly among muffin cups. Bake 22-24 minutes.

Ingredients:

• 3 g net carbs
• 1 Tbsp olive oil
• 1 clove garlic, minced
• 1 cup grape tomatoes, halved
• 1⁄4 tsp pepper
• 1⁄2 cup thinly sliced fresh basil
• 1⁄2 cup pitted kalamata olives, halved 8 large eggs
• 1 lb Italian ground pork sausage, casings removed

Preparation Method:

Preheat oven to 375°F. Cook sausage in hot oil in a large skillet over medium heat 5 to 6 minutes or until sausage is browned and crumbly. Add garlic, tomatoes, and olives; cook 2 to 3 minutes. Remove from heat. Spread sausage mixture in bottom of a greased 9-inch pie plate. Whisk together eggs and pepper. Pour over sausage mixture. Bake 25 minutes or until center is set. Let stand 5 minutes before cutting into wedges; sprinkle with basil.

Ingredients:

• 1 onion, chopped
• 11⁄2 Tbsp olive oil
• 13⁄4 lb ground beef
• 2 cloves garlic, minced
• 1⁄2 tsp salt 1⁄2 tsp pepper
• 2 tsp ground cumin
• 6 green bell peppers
• 1 cup chicken broth
• 1 (10-oz) can Rotes
• 2 tsp chili powder
• 2 Tbsp chopped fresh cilantro
• 21⁄2 cups shredded Monterey Jack cheese

Preparation Method:

Cook onion in hot oil in a large skillet over medium-high heat 5 minutes or until tender. Add beef, and cook 5 minutes or until browned and crumbly; stir in garlic, salt, pepper, and cumin. Cut off top of each bell pepper, and carefully scoop out seeds and membranes. Fill peppers with beef mixture. Arrange peppers in a 5- or 6-quart slow cooker; top with broth, tomatoes, chili powder, and cheese. Cover and cook on LOW 6 hours or until peppers are tender; sprinkle with cilantro before serving.

Ingredients:

• 1 avocado, cubed
• 1⁄2 cup cherry
• tomatoes, halved
• 3 cups chopped romaine lettuce
• 4 Tbsp olive oil
• 3 Tbsp balsamic vinegar
• 2 tsp lemon juice
• 1⁄2 tsp salt

Preparation Method:

Combine avocado, tomatoes, and lettuce in a large bowl. Whisk together oil, vinegar, lemon juice, and salt. Drizzle over salad, and toss; let stand 5 minutes before serving.

Ingredients:

• 3.5 g net carbs per Cookie
• 8 oz cream cheese, softened
• 3 large eggs, room temperature
• 1/4 c coconut flour plus 2 T
• 2 t baking powder
• salt and pepper to taste
• 1/2 t garlic powder
• 1 c shredded Cheddar
• 6 slices bacon, cooked and crumbled
• 1/4 pound breakfast sausage, cooked and crumbled

Preparation Method:

Preheat oven to 350 and line baking sheet with parchment paper. Using a mixer, combine cream cheese with eggs until smooth. Add coconut flour, baking powder, salt, pepper, and garlic powder until well combined. Stir in sausage, bacon, and Cheddar. Spoon into 8 mounds onto baking sheet. Using wet hands, press mounds down into 1 inch. Bake 20-25 minutes.

Ingredients:

• 4 g net carbs
• 8 slices bacon, chopped
• 1 Tbsp olive oil
• 2 cloves garlic, minced
• 1 cup organic chicken broth
• 1 Tbsp Italian seasoning
• 3 cups shredded rotisserie chicken
• 6 Tbsp grated Parmesan cheese
• 1⁄4 cup chopped green onions
• 2 (12-oz) pkg frozen riced cauliflower
• 1 (8-oz) pkg sliced baby portobello mushrooms

Preparation Method:

Cook bacon in a large skillet over medium heat until crisp; drain, reserving drippings in skillet. Add oil to drippings. Cook mushrooms and garlic in hot drippings in skillet over medium heat until mushrooms are browned and onion is tender. Stir in cauliflower, broth, and Italian seasoning. Cook, stirring occasionally, until liquid is evaporated and cauliflower is tender. Stir in chicken, green onions, and 3 Tbsp cheese; cook 2 minutes. Sprinkle with bacon and 3 Tbsp cheese.

Ingredients:

• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 tsp Italian seasoning
• 1 (16-oz) pkg ground Italian sausage
• 1 (3.5-oz) pkg sliced pepperoni, chopped
• 1 (32-oz) carton low-sodium chicken broth
• 11⁄2 cups low-sodium diced tomatoes
• 11⁄2 cups low-sodium tomato sauce
• 2 Tbsp low-sodium tomato paste
• 13⁄4 cups shredded mozzarella cheese

Preparation Method:

Cook sausage, pepperoni, onion, and garlic in a large Dutch oven 8 to 10 minutes or until sausage is browned and crumbly; drain well, and return to pot. Stir in broth, tomatoes, tomato sauce, tomato paste, and Italian seasoning. Bring to a boil; reduce heat, and simmer 20 minutes. Stir in cheese just before serving.

Ingredients:

• 5 cups chopped romaine lettuce 1⁄2
• cup olive oil vinaigrette dressing
• 1⁄4 cup freshly grated Parmesan cheese

Preparation Method:

Toss lettuce with dressing; sprinkle with cheese.

Ingredients:

• 4 g net carbs per Waffle
• 4 tbsp coconut flour
• 5 eggs separate whites from yolks
• 4 tbsp granuated stevia
• 1 tsp baking powder
• 2 tsp vanilla extract
• 3 tbsp milk full fat
• 1/2 cup butter melted

Preparation Method:

In a bowl, mix the egg yolks, coconut flour, stevia, and baking powder. Add the melted butter slowly to the flour mixture, mix well to ensure smooth consistency. Add the milk and vanilla to the flour and butter mixture be sure to mix well. In another bowl, whisk the egg whites until fluffy. Gently fold spoons of the whisked egg whites into the flour mixture. Pour mixture into waffle maker and cook until golden brown.

Ingredients:

• 5 g net carbs
• 4 slices bacon
• 1⁄2 tsp kosher salt
• 1⁄4 tsp pepper
• 1 avocado, sliced
• 1⁄2 cup blue cheese dressing
• 2 cups chopped tomatoes
• 4 (5-oz) salmon fillets, thawed
• 1 (18-oz) pkg chopped romaine lettuce

Preparation Method:

Preheat broiler. Cook bacon in a large skillet until crisp; crumble bacon. Season fish with salt and pepper. Broil 9 to 11 minutes or until fish flakes with a fork; break into large chunks. Combine lettuce, tomatoes, avocado, and bacon. Divide among 4 plates, and top with fish. Drizzle with dressing.

Ingredients:

• 1⁄4 cup grated onion
• 1⁄2 tsp pepper
• 1⁄2 tsp salt
• 3 Tbsp mayonnaise
• 1 avocado, mashed
• 2 cloves garlic, minced
• 1 Tbsp Dijon mustard
• 1 Tbsp Worcestershire sauce
• 6 large romaine lettuce leaves
• 2 Roma tomatoes, thinly sliced
• 11⁄2 lb ground turkey (15% fat)
• 1⁄2 cup shredded sharp Cheddar cheese

Preparation Method:

Combine turkey, onion, cheese, Worcestershire sauce, garlic, salt, and pepper. Shape into 6 large patties. Cook burgers, in 2 batches, in a large nonstick skillet over medium-high heat 4 to 5 minutes per side or until no longer pink. Combine avocado, mayonnaise, and mustard. Place each burger on a lettuce leaf; top with avocado mayonnaise mixture and tomatoes. Note: Mix and shape the patties the night before; chill patties until ready to cook.

Ingredients:

• 3 Tbsp olive oil
• 2 tsp garlic powder
• 1⁄2 tsp salt
• 1⁄2 tsp pepper
• 1 large eggplant, cut into 2-inch strips

Preparation Method:

Preheat oven to 375°F. Place eggplant strips on a baking sheet. Drizzle with oil; sprinkle with garlic powder, salt, and pepper. Bake 30 minutes or until strips are crispy and browned.

Ingredients:

• 2.5 g net carbs
• 12 eggs
• 1 T milk
• salt and pepper to taste
• 1/2 t garlic powder
• 2 c shredded Cheddar
• 1 pound breakfast sausage
• 1 bunch green onions, chopped

Preparation Method:

In skillet over medium high heat, brown sausage. Reduce heat to medium and push sausage to one side of skillet. If there's not enough room for eggs, remove sausage from skillet. Combine eggs, milk, salt, pepper, and garlic powder and whisk. Pour into skillet and scramble to preference. When eggs are almost done, add in cheese and green onions.

Ingredients:

• 6 g net carbs
• 1 lb ground beef
• 1⁄2 tsp salt
• 1⁄2 tsp pepper
• 2 Tbsp water
• 11⁄2 tsp chili powder
• 11⁄2 tsp ground cumin
• 3⁄4 cup fresh salsa
• 1⁄2 cup sour cream
• 1⁄4 cup sliced black olives
• 1 cup shredded Cheddar cheese
• 1 head romaine lettuce, shredded

Preparation Method:

Cook beef, chili powder, cumin, salt, and pepper in a large nonstick skillet over medium heat 8 minutes or until beef is no longer pink. Stir in water. Arrange lettuce in 4 bowls. Top with beef mixture, salsa, sour cream, cheese, and olives.

Ingredients:

• 1⁄2 tsp salt
• 1⁄2 tsp pepper
• coarsely chopped
• 7 Tbsp olive oil, dividede
• 1 red bell pepper, diced
• 18 pitted kalamata olives,
• 2 cloves garlic, minced
• 1⁄4 cup chopped fresh basil
• 2⁄3 cup crumbled feta cheese
• 6 (5-oz) cod fillets, patted dry
• 1 cup grape tomatoes, halved

Preparation Method:

Season fish with salt and pepper. Cook fish, in 3 batches, using 2 Tbsp hot oil per batch in a large nonstick skillet over medium-high heat 4 minutes per side or until fish flakes with a fork. Remove from skillet. Reduce heat to medium; add 1 Tbsp oil to skillet. Add bell pepper; cook 2 minutes. Stir in tomatoes and olives; cook 3 to 4 minutes or until tomatoes begin to brown, stirring often. Stir in garlic and basil; cook 15 seconds. Top fish with tomato mixture and cheese.

Ingredients:

• 11⁄4 lb cauliflower florets
• 4 Tbsp olive oil
• 1 Tbsp Greek seasoning
• 1⁄4 tsp salt

Preparation Method:

Preheat oven to 350°F. Toss together cauliflower, oil, Greek seasoning, and salt on a rimmed baking sheet. Roast 20 to 25 minutes or until lightly browned and tender.

Ingredients:

• 5 g net carbs
• 2 Red Bell Peppers
• 8 Eggs
• Coconut Oil
• Salt
• Pepper
• 1/2 lb Breakfast Sausage
• 4 Tbsp Shredded Parmesan Cheese

Preparation Method:

In a small skillet brown breakfast sausage and drain, then set aside. Cut peppers into 4 rings, removing sees. Heat 2Tbsp of Coconut Oil in a skillet over medium-high. Place peppers in the skillet and let them cook while the oil heats. Once the oil starts to sizzle crack one egg into each ring. Be sure to pour the egg into the ring slowly so it has time to seal around the bottom of the ring. Salt and pepper each ring to taste then add 2 Tbsp of sausage around the yolk of each ring. Cook eggs to desired doneness.

Ingredients:

• 0 g net carbs
• 3 Tbsp olive oil
• 21⁄2 Tbsp butter
• 2 cups low-sodium chicken broth
• 6 (0.5-oz) slices prosciutto (or use bacon)
• 6 (4-oz) boneless, skinless chicken breasts

Preparation Method:

Preheat oven to 450°F. Sprinkle chicken lightly with salt and pepper. Cook in hot oil in a large ovenproof skillet over medium-high heat 3 minutes per side or until browned. Remove from skillet. Wrap chicken with prosciutto and return to skillet, seam sides down. Transfer skillet to oven, and bake 10 to 12 minutes or until chicken is done. Remove chicken from skillet. Add broth to hot skillet. Bring to a boil, scraping skillet to loosen browned bits. Boil until reduced to 1⁄2 cup; remove from heat. Whisk in butter and salt and pepper to taste. Serve sauce over chicken.

Ingredients:

• 3 Tbsp olive oil
• 5 zucchini
• 3⁄4 cup butter
• 1⁄4 tsp salt
• 4 cloves garlic, minced
• 1 cup chopped onion
• 1 tsp dried tarragon
• 1⁄4 tsp pepper
• 3 Tbsp olive oil
• 11⁄2 Tbsp fresh lemon juice
• 3 Tbsp minced fresh parsley
• 2 lb frozen (thawed) shrimp, peeled and deveined
• 1⁄2 cup white wine (or use chicken broth)

Preparation Method:

Use a spiralizer to cut each zucchini into noodle-shaped strands. Or cut zucchini lengthwise into 1⁄4-inch-thick slices, stack 3 slices at a time, and cut lengthwise into thin strips to resemble noodles. Spread zucchini across a clean towel. Sprinkle with salt. Let stand at least 10 minutes. Melt butter in a large skillet over medium heat; add onion and garlic. Cook 2 minutes. Add wine; cook until reduced by half, about 3 minutes. Stir in parsley, lemon juice, and tarragon; cook, stirring constantly, 1 minute. Pat dry shrimp with paper towels. Add shrimp; cook 3 to 4 minutes or until shrimp are pink and firm. Remove from skillet. Cook zucchini and pepper in hot oil over medium heat 2 minutes or until just tender. Top with shrimp mixture.