All posts by Hamada

Low carb Chicken Tenders Recipe

low carb chicken tenders

Low carb chicken tenders
Serves 4
An awesome recipe for low carb chicken tenders. A healthier option for when you get those fried chicken cravings.
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Prep Time
30 min
Cook Time
15 min
Total Time
30 min
Prep Time
30 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 750 g of boneless chicken thighs
Spice mix
  1. 1/2 tsp ginger powder
  2. 1/2 tsp dried parsley
  3. 1 tsp paprika
  4. 1/4 tsp chilli powder
  5. 1/2 tsp dried sage
  6. 1/2 tsp mustard powder
  7. 1/4 tsp Chinese 5 spice
  8. 1/2 tsp of dried basil
Dry ingredients
  1. 3 scoops of whey
  2. 1 tbsp of parmesan cheese (grated)
  3. 1 tsp of spice mix
Wet ingredients
  1. one egg
  2. 2 tbsp heavy cream
  3. 1 tsp of the spice mix
Instructions
  1. Mix the heavy cream and 1 tsp of the spice mix
  2. Put the chicken in the heavy cream and spice mix that you made in the first step
  3. put the chicken in the fridge (I usually marinate the chicken over night)
  4. Mix the dry ingredients together
  5. Prepare a small bowl and crack one egg and whisk
  6. Dip the chicken in the egg and then in the dry ingredients you mixed earlier
  7. do this for all the chicken
  8. heat a skillet with 3 tbsp of avocado oil (i use a cast iron)
  9. Put the chicken into the skillet and let it fry until golden brown
  10. Make sure to flip the chicken frequently to fry it evenly on both sides.
Notes
  1. This is a custom recipe that took some experimenting to come up with. Nutritional information will be calculated and added later.
Our Low Carb Recipes https://ourlowcarb.com/

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Banana peanut butter bites

Banana peanut butter bites

Alright all you low carbers don’t freak out when you see the nutritional information for this recipe. It is not exactly low carb but it sure is healthy and filling. Not only are these quick and easy to make but they are also a good source of plant based protein. I like to have these lying around when I need to jet out the door in the morning or when I need a quick healthy bite before a cardio session at the gym.

They also keep quite well so you can make a batch and use them for more than a week.


Banana peanut butter bites
Serves 5
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Dry ingredients
  1. 75 g porridge oats
  2. 1 Tbsp. milled flaxseed
  3. 1 Tbsp. almond flour or coconut flour
  4. 1 Tbsp. milled chia seeds (optional)
  5. 1 tsp. baking powder
  6. 1.5 Tbsp. raisins
  7. 0.5 tsp. cinnamon
  8. Pinch of salt
Wet ingredients
  1. 0.5 Tbsp. coconut oil
  2. 2 eggs
  3. 1 tsp vanilla extract
  4. 1 tbsp of peanut butter
  5. 1 banana, mashed
  6. 1 tbsp. honey
Instructions
  1. Mix the dry ingredients in a large bowl.
  2. In a blender, mix the eggs, coconut oil,
  3. bananas, peanut butter, honey and vanilla essence until smooth.
  4. Add this mix to the dry ingredients bowl and mix well to form a wet dough.
  5. Using a spoon, transfer and evenly distribute into muffin cases in a muffin tray.
  6. Bake in an oven pre-heated to 190°C or 375°F for 30 minutes
Notes
  1. Nutritional Information

  2. Gobble gobble burger
Our Low Carb Recipes https://ourlowcarb.com/

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Gobble Gobble Burgers – Low carb burgers

gobble gobble low carb turkey burger

I came across this fantastic recipe while studying for an Advanced Diploma in Sports nutrition and thought I would share it. If you are looking for healtheir burger options then look no more as this recipe uses minced turkey as a base which you should be able to easily find in your local supermarket. If you don’t find minced turkey then your other option is to buy fresh turkey breasts and then use a food processor. If you have seen my post on batch cooking then you will realize how important this piece of equipment is to anyone who is serious about eating healthy. It is not absolutely necessary to get a food processor but it does really make it a lot easier to work with meats, fruits and vegetables and could actually save you money because the ready chopped products are more expensive. If you are looking to have the burger with bread then it goes really well with these buns

So on with the recipe….

 


Gobble Gobble burgers
Serves 6
A great recipe for turkey burgers
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 400g turkey mince
  2. 8 sun-dried tomatoes
  3. 1 sweet red pepper, coarsely chopped
  4. 1 onion, coarsely chopped
  5. 45g pesto
  6. One egg
  7. Sea salt
  8. freshly ground black pepper
Instructions
  1. In a large bowl, place the turkey.
  2. Combine sun-dried tomatoes, red pepper, and shallot in a food processor and pulse until finely chopped. Add to turkey mixture.
  3. Add egg and pesto to turkey and mix all ingredients well with your hands to combine. Season with salt and pepper.
  4. Form into approx. 7 patties and refrigerate until ready to grill.
  5. Preheat grill to medium. You can also broil them in your oven
  6. Grill burgers for approximately 5 minutes on each side or until cooked through.
  7. Freeze any extra burgers for future use
Notes
  1. Nutritional Information

  2. Gobble gobble burger
Our Low Carb Recipes https://ourlowcarb.com/

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Low carb blueberry cheese cake scones

blueberry scones

 blueberry scones 3

I’m not a big fan of blueberries and never really got used to eating them on a regular basis. I did try a few times but it never really seemed to stick. That why this recipe can really help you get all those awesome health benefits that blueberries can offer, especially if you don’t like eating them alone. This is a stellar low carb scone recipe that will go perfectly with your coffee or tea so I do urge you to try it out.

Blueberry cheese cake scones
An excellent recipe for blueberry cheese cake scones
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Ingredients
  1. 1 1/2 Cup of Almond Flour
  2. 4 tbsp of Xylitol natural sweetner
  3. 4 tsp baking powder
  4. 1 tsp baking soda
  5. 3 tsp xanthan gum
  6. 1 tsp sea salt
  7. 6 oz. / 170g unsalted butter, cold and chopped into pieces
  8. 1 egg
  9. 1/2 cup / 4 fl oz. sour cream
  10. Zest of 1 lemon
  11. 6 oz / 170g fresh blueberries
  12. Beaten egg to glaze
Instructions
  1. Preheat your oven to 325 F / 160 C
  2. take out your food processor and add the almond flour, baking powder, baking soda, xanthan gum, salt, xylitol and cold butter. Pulse it until it resembles bread crumbs making sure NOT to over process.
  3. Turn into a mixing bowl and add the egg, sour cream, lemon zest, and blueberries and mix just enough to form a rough, soft dough. Be gentle so you don’t smash the blueberries.
  4. Turn onto a board (use almond flour to dust if sticky) and knead about 5 times until the dough is all together. Be very gentle. The dough will be very shaggy.
  5. Flatten the dough lightly with your hand until it is a 1 1/2 inch thick. T
  6. Use a round 2 1/2 inch metal cutter to cut into thick circles.
  7. Very gently push the dough out of the cutter and place scones on a baking sheet.
  8. Brush with beaten egg.
  9. Bake in the center of the oven for 20 – 22 minutes until golden brown
Our Low Carb Recipes https://ourlowcarb.com/

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Are eggs bad for you?

Homer simpson fried eggs

Eggs are usually the most obvious answer to the “What’s for breakfast?” question and I tend to get very creative (not as creative as the Homer Simpson eggs in the picture above, but you know what I mean) with my eggs and eat them at least three times a week . I mean who doesn’t love a nice omelet, right?

I’m sure you have heard time and time again that you should be careful how many eggs you eat because they contain loads of cholesterol. I have even read at some point that you should limit consumption of eggs to once a week. If that’s the case, then my cholesterol levels are probably through the roof. Fortunately, in light of recent research, eggs have been proven to be not so bad or even good for you.

When it comes to eggs, we have been told for many years that they contain bad cholesterol and when it comes to the amount of cholesterol consumed we really need to be careful because it can put you at risk for cardiovascular diseases. Turns out that our bodies are even more complex than we can comprehend and the liver plays a role in regulating cholesterol levels in the body. Apparently when we consume less dietary cholesterol the liver produces cholesterol to compensate. If we consume more cholesterol our liver says “hey what’s going on here? you are eating too many eggs” and so it produces less cholesterol.

Now don’t get me wrong, this does not mean that you should go all out on foods high in cholesterol but it does mean that it’s not as bad for you as it was previously believed to be; well, that is until new research comes out saying that it is.

I’m sure you are wondering “if cholesterol is so bad, then why does the body produce more of it?” Again, in light of recent research, cholesterol has been shown to act as an antioxidant that works against dangerous free radical in your blood. It also produces certain hormones that prevent cardiovascular diseases. Recent research also shows that cholesterol helps combat undesirable substances in the blood which is a direct result of consuming processed foods and large quantities of sugars. So when we consume more of this processed garbage the liver produces more cholesterol to help fight off these dangerous substances. These dangerous substances known as free radicals result in small holes in your arteries and guess who comes to the rescue? you got it LDL-Cholesterol comes to the scene to path up these holes. When the holes get out of hand because of the many toxins we consume the number of patched up holes accumulate and result in buildups of scar tissue that can block our arteries and hence result in cardiovascular disease. This is a very simplistic explanation of how this happens and I urge you to read this essay titled “The war on dietary cholesterol” that has a beautiful simplistic explanation of the science behind it all. You will come to know that blaming cholesterol for cardiovascular disease is like blaming a fire on the firemen that came to put it out. 

By now I know you must be thinking “What’s the bottom line here and how much can I safely consume?”  Well to be on the safe side, I would recommend doing your own research and staying within the limits which is about 300 mg. of cholesterol per day for healthy people (about two in terms of eggs). If you have diabetes or any form of cardiovascular disease, then limit your intake to less than 200 mg. per day (one in terms of eggs) and if you want more then consider eating the whites only because it doesn’t contain cholesterol.

So, it seems like the answer to improving your health is not avoiding omelets and not necessarily decreasing dietary cholesterol intake, but rather improving your overall diet by eating the recommended daily allowances, avoiding processed foods and trans fats. Combine this with exercise and you are good to go.

If you want more information, you can check out this article or the associated research which talks about the same subject.

Do you eat lots of eggs too? leave me a comment and let me know what your thoughts are

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Low carb carrot cheese cake

Low carb carrot cheese cake

Low carb carrot cheese cake recipe


So here we have a totally new recipe that was the result of quite a bit of experimenting in the kitchen. Once you get the hang of the ingredients that are used to make low carb stuff you can start doing your own experiments. This one came out quite good but it could have easily gone the other way. Again I cant stress this enough, fad diets such as low carb, paleo and so on are not meant to be long term solutions. They should be used as tools to achieve certain short term weight loss goals. Nothing beats a balanced diet that contains all the nutrients that are needed to sustain your body. The reason I say this is because none of these diets have been around long enough to have sufficient long term scientific evidence to back their claims.

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Low carb carrot cheese cake
Serves 5
A delicious recipe for low carb cheese cake with a carrot cake base.
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Prep Time
20 min
Cook Time
45 min
Total Time
1 hr 5 min
Prep Time
20 min
Cook Time
45 min
Total Time
1 hr 5 min
Ingredients
  1. For the THM Baking Mix
  2. 1/2 Cup of Almond Flour
  3. 1/2 Cup of Organic coconut flour
  4. 1/2 Cup Organic oat fiber
  5. 1/2 Cup Ground golden flax
  6. 1 tbsp Gluccomannan powder
To make your own healthy low carb brown sugar
  1. 1 Cup of Xylitol natural sweetner
  2. 3/4 tsp of Blackstrap molasses
  3. 2 to 3 drops of Pure maple extract
  4. OR
  5. You can also use Sukrin gold natural brown sugar alternative
To make the carrot cake base
  1. 1 1/2 cups of shredded carrots
  2. 1/3 cup of Sukrin gold natural brown sugar alternative
  3. 2/3 cup of Swerve sweetner
  4. 2 eggs
  5. 1 tbsp of Vanilla extract
  6. 1 tbsp baking powder
  7. 1 1/4 cup of THM Baking mix (check above)
  8. 1 tbsp of Pumpkin pie spice
For the cheese cake
  1. 450 g of Philadelphia cream cheese
  2. 2/3 cup of Swerve sweetner
  3. 2 eggs
  4. 1 tbsp of Vanilla extract
  5. 1/2 cup of sour cream
Instructions
  1. Preheat oven to 350 F
  2. Place all the carrot cake base ingredients together in a bowl and mix well until it forms a smooth batter
  3. Mix all of the cheese cake ingredients together
  4. in a cheese cake pan pour 3/4 of the carrot cake base mix
  5. Top that with 1/2 of cheese cake mix
  6. Pour the last of the carrot cake base mix
  7. Pour the last of the cheese cake mix on the top
Our Low Carb Recipes https://ourlowcarb.com/

 

 

 

 

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Low carb chicken wing combo

I love chicken wings and I bet you do too. 

Spicy chicken wing combo
Serves 1
A low carb recipe for chicken wings with Arugula salad and almond bread served on the side.
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
For the chicken wings
  1. 3 medium sized chicken wings
  2. 1/2 tsp of cayenne pepper powder
  3. 1 tbsp Worcester sauce
  4. 1 tbsp Sugar free BBQ sauce
  5. 1 tsp of apple cider vinegar
For the Almond bread
  1. 1 egg
  2. 1/3 cup Almond Flour
  3. 1 tsp baking powder
  4. 1 tbsp butter
For the salad
  1. As many Arugula leafs as you like
  2. 1 tomato
  3. 1 small cucumber
  4. 1 tbsp grated cheddar cheese
Instructions
  1. Preheat your oven to 400 F
For the chicken wings
  1. Add the cayenne pepper, apple cider vinegar, Worcester sauce and BBQ sauce in a bowl and mix it all up together
  2. Add the chicken wings to the mixture and set aside for 20 minutes so it can marinate (use the marination time to prepare and bake the almond bread)
  3. Grease a baking tray and place the chicken wings
  4. Bake the chicken wings for 25 to 30 minutes
For the Almond bread
  1. Crack the egg into a bowl and beat until smooth
  2. Add the almond flour, melted butter and baking powder to the bowl
  3. Mix all the ingredient together until the batter is smooth
  4. Place the batter into a single silicone baking cup
  5. bake for 20 minutes
For the salad
  1. Add the tomato and cucumber to a salad bowl
  2. Place the arugula on top
  3. Add salt and pepper to taste
  4. Sprinkle the cheese on top
  5. If you want add croutons but keep in mind this will add to the carb count
Notes
  1. This makes 1 total serving, Per serving, you’ll get 467 Calories, 27g Fats, 10g Net Carbs, and 28g Protein.
Our Low Carb Recipes https://ourlowcarb.com/

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Spicy Ethiopian chicken breasts

This is an awesome, quick and simple chicken breast recipe  that uses Ethiopian spices to give it that extra kick. If you like your chicken spicy and tangy then you are sure going to love this one. I use a mixture of spices that originate from Ethiopia called Berbere and although you can make your own, I always prefer to  buy the ready made type. The ready made type is not as good and fragrant as the type bought from the traditional markets in Addis Ababa, but its probably the  closest thing that you can get your hands on.

So lets get on with the recipe.

Spicy Ethiopian chicken breasts
Serves 1
A delicious recipe for Ethiopian spiced chicken breasts.
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Prep Time
20 min
Cook Time
10 min
Total Time
30 min
Prep Time
20 min
Cook Time
10 min
Total Time
30 min
Ingredients
  1. 7 oz. boneless, skinless chicken breast
  2. 1 lemon
  3. 1/2 tsp salt
  4. 1 tsp. apple cider vinegar
  5. 1 tsp. olive oil
  6. 1 tsp. cinnamon powder
  7. 1 tsp Berbere (Ethiopian spice mix)
Instructions
  1. On a cutting board chop the chicken breasts into small pieces and place in a bowl
  2. Add the apple cider vinegar to the chicken and let it stand for 5 minutes
  3. In a separate bowl squeeze the lemon then add salt, cinnamon powder and berbere and mix it all together.
  4. Pour the mixture into the bowl with the chicken and let it marinate for 10 minutes.
  5. Grease a skillet with olive oil and place over medium heat.
  6. Add the chicken and cook for 8 to 10 minutes
  7. Serve with salad on the side
Notes
  1. Per serving: 283 Calories, 10g Fat, 46g Protein
Our Low Carb Recipes https://ourlowcarb.com/

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BBQ bacon cheeseburger waffles

Here we go again with another low carb recipe for those of you with massive cravings. Remember to always match your diet with your activity levels and consult your doctor before going on any diet plan. You definitely don’t want to be on a low carb diet if you weigh less than you should and if you are doing intense physical activity. The whole objective of going low carb is to control your blood sugar levels and hopefully prevent those extra carbs that your body doesn’t burn from being stored as fat. Also make sure if you are replacing your carbs with fats then make wise choices in terms of the fats you eat.

Obviously this recipe is not the healthiest of them all but it can be good if you still need to be on a low carb diet and have a craving for something waffly or pizzaish.  So lets get on with the recipe.


  • BBQ bacon cheeseburger waffles
    Serves 4
    A delicious recipe for low carb waffles with various toppings such as cheese, bacon and minced meat. Contains less than 3g net carbs.
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    Prep Time
    10 min
    Cook Time
    20 min
    Total Time
    30 min
    Prep Time
    10 min
    Cook Time
    20 min
    Total Time
    30 min
    For the waffle
    1. 1 cup of shredded Cauliflower (130g)
    2. 2 Eggs
    3. 1.5 oz. Cheddar Cheese
    4. 1/4 tsp. Garlic Powder
    5. 4 tbsp. Almond Flour
    6. 1/4 tsp. Onion Powder
    7. 3 tbsp. Parmesan Cheese
    8. Salt and Pepper to Taste
    For the toppings
    1. 4 oz. Ground Beef (70/30)
    2. 4 slices Bacon, chopped
    3. 4 tbsp. Sugar-free BBQ Sauce
    4. 1.5 oz. Cheddar Cheese
    5. Salt and Pepper to Taste
    Instructions
    1. Shred up the cheese. Half of it will be used for the waffle mix and the other half for the topping.
    2. Prepare 130 g of cauliflower crumbles. I usually use a food processor to finely shred the cauliflower.
    3. In a bowl put half the cheddar cheese, Parmesan cheese, eggs, almond flour, salt and pepper. Mix them all up and set aside for now.
    4. Slice up the bacon into thin pieces and place in a skillet greased with olive oil over medium heat for 5 minutes.
    5. Add the minced beef to the bacon in the skillet and cook to your liking
    6. Add the excess grease in the skillet to the bowl containing the waffle batter
    7. Use an immersion bender to mix up the waffle batter into a nice thick paste
    8. Add the waffle batter to the waffle iron and cook until there is no steam coming out of the waffle iron. If you like your waffles crispy then cook for a little longer, just make sure not to burn them.
    9. Add the sugar free BBQ sauce to the bacon and ground beef
    10. Top the waffles with the meat mixture and the remaining cheese and broil in your over at 400 F for up to 3 minutes.
    11. Serve hot
    Nutritional Information
    1. Per serving: 350 calories, 30g Fats, 3g Net Carbs, 19g Protein.
    Our Low Carb Recipes https://ourlowcarb.com/

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Sudanese Faseekh (Fish curry)

Sudanese fish curry

Sudanese Faseekh (Fish curry)
Serves 1
This is a recipe adapted from a popular Sudanese dish called "Faseekh" which is originally made with fresh salted anchovies.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 1 white onion
  2. 2 medium tomatoes
  3. 1 tbsp of tomatoe paste
  4. 1 tbsp of creamy peanut butter
  5. 3 cloves of garlic (shredded)
  6. 1/3 cup of water
  7. 3 tins of anchovie fillet
  8. 3 tbsp of olive oil
  9. 2 tbsp of lemon juice
Instructions
  1. Dice onion into small pieces
  2. Place a pot over medium heat and add olive oil, heat for a few minutes
  3. Add onions to the pot and cook until the onion are translucent (about 5 minutes)
  4. Put tomatoes and water in a blender and blend together
  5. Add anchovies to the pot and cook until the fillets melt (about 5 minutes)
  6. Add tomatoe juice to the pot, cover and let it simmer for 10 minutes
  7. Add tomatoe paste and peanut butter to the pot and stir into the mixture
  8. Add lemon juice to the pot and stir
  9. Add shredded garlic to the pot, stir into the mixture,cover and simmer for 15 minutes on low heat or until the oil rises to the top of the curry in the pot.
Notes
  1. Per serving: Calories: 282, Fat:18g, Protein: 21g, Fiber: 3g, Carbohydrates: 25g
Our Low Carb Recipes https://ourlowcarb.com/

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