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From: Deborah (
Subject:         Re: low carb diet
Date: June 25, 2013 at 6:16 pm PST

In Reply to: low carb diet posted by susan on June 24, 2013 at 7:57 am:


Low-Carb Shopping List

Things to keep on hand at all times:


Salad vegetables (LOTS!)
Canned black soybeans
Canned chick peas
Whole wheat flour
Wheat bran
Vital gluten flour
Almond meal/flour
Soy flour
Soy protein isolate
Tofu (waterpack and silken)
Soymilk (sugar-free)
Soy "meats" (optional)
Soy cheeze (optional)
Green beans
Peppers (sweet and hot)
Sugar-free bread
Sweetener (Splenda, stevia, etc, NO SUGAR.)


Lacto-Ovo Vegetarians:

All of the above, plus:

Other dairy products


A very important thing to do for low-carbing is
to make up a batch of low-carb flour mix.

Low-Carb Flour Mix

2 cups whole wheat flour
1 cup soy protein isolate (or soy flour)
1/4 cup wheat bran
1/4 cup finely ground almonds (almond meal/flour)

Mix all well.
Store in an airtight container.

Use in place of flour in pancakes, breads, waffles,
muffins, biscuits, dumplings, etc.

I don't have the carb count for this,
but it is definitely lower-carb than regular flour.


Supreme Low-Carb Pasta (using pasta machine)

1 Tbs olive oil
1 tsp salt
1/3 cup vital wheat gluten flour
1/2 cup soy protein powder
1/2 cup unbleached flour (or whole wheat flour)
4 egg yolks [or 4 egg subs, prepared]
5 Tbs cold water
3 Tbs butter [or margarine]

Heat 4 quarts water in a large pot to a lively simmer.
Add olive oil and salt to the water.
Combine gluten flour, soy protein powder, and wheat flour in a small
bowl. Stir well.
Put eggs/subs in another bowl, and beat until smooth.
Pour eggs/subs and water over flour mixture, and stir briefly with a
Knead by hand until dough is firm, and rather dry (happens quickly).
If too dry, add a tsp or so of water. If too soft, add a bit more
When dough is ready, tear into plum-sized chunks, and have ready.
Start your pasta maker, and drop one piece of dough into hopper.
As pasta is formed, drop into simmering water, and stir to separate
Do this one piece at a time until all pasta is formed and added to pot.
Cook batch of pasta for an additional 3 minutes, stirring frequently.
Drain pasta, do not rinse.
Put drained pasta into a bowl, and add butter/margarine.
Serve immediately, with desired sauce.

Cooked pasta will keep for several days in fridge, or freeze it.


To make without pasta machine:

Use 2 additional tsps water when making dough.
Divide dough into 6 pieces.
Roll pasta, one piece at a time, on surface
sprinkled with a bit of protein powder.
Cut into pasta shapes.
Cook as above.

From "The Low-Carb Comfort Food Cookbook"
By Michael R. Eades, M.D.
Mary Dan Eades, M.D.
Ursula Solom


Low-Carb Mashed Potatoes

1/2 lb small white potatoes
1 lb cauliflower florets
Dash of unsweetened soymilk
Dash of salt

Cook potatoes and cauliflower together until soft.
Mash well.
Add remaining ingredients, and whip until creamy.



Lowest-Carb "Mashed Potatoes"

The ultimate low-carb mashed potato substitute is made as above,
but using ALL cauliflower, and NO potatoes.
Use twice the amount of cauliflower.
Be sure to blend until very smooth.
You will be amazed!


Low-Carb "Rice"

2 lbs cauliflower
Potato ricer

Cook cauliflower until soft.
Put through a potato ricer (or mash with
a potato masher), until it resembled rice.
Add some margarine and salt, and mix gently.
Use in place of rice, as a base for
all kinds of dishes.

Great topped with creamed spinach.


Creamed Spinach

2 boxes chopped spinach, or equivalent fresh
1/2 cup whipped Tofu
1/4 cup soymilk
Margarine, to taste
Salt, to taste
Pinch of curry powder (optional)

In saucepan, put spinach and 1/4 cup water.
Steam until tender.
Add remaining ingredients, and mix gently.

Use green beans, broccoli, or other low-carb vegetable of your choice.


EXAMPLE OF A DAY'S MEALS (Just an example!)

Low-Carb Breakfast

Drink a large glass of water before meal.

Scrambled Tofu

1 slice sugar-free bread with sugarless spread

Piece of cantaloupe or some berries


Low-Carb Lunch

Drink a large glass of water before meal.

Open-face grilled Tofu sandwich
on 1 slice sugar-free bread

Large salad (with sugar-free dressing, if desired)

Sugar-free beverage



Small handful of almonds or other nuts


Low-Carb Supper

Drink a large glass of water before meal.

Large salad (with sugar-free dressing, if desired)
Topped with 1/4 cup chopped nuts

1 portion of any low-carb veggie

1 portion of another low-carb veggie (optional)

1 portion Tofu, tempeh, soy "meat", or seitan,
grilled, sauteed, stewed, or baked

1/3 cup sugar-free Tofu pudding (optional)


Drink 8 glasses of water daily.

Exercise at least 30 minutes, 3 - 4 days a week.

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