Low-Carb recipes have a low carbohydrate count. No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Recipes with protein-rich ingredients. Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
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Quick Super Veg Breakfast
HEAT FRYING PAN – ADD olive oil, onion, garlic, chopped parsley. Saute 2 mins until golden.
ADD diced fresh tomatoes, zucchini, salt, + pepper. Saute 4 mins.
ADD swiss chard. STIR well and turn off the heat. The residual heat from the tomatoes will gently cook the chard.
FRY your egg to your liking in a different pan at the same time as the tomatoes are cooking OR push veg mix to the side and fry your egg in the same pan.
SERVE veg mix + fried egg and 1 cup sprouts or salad greens.
*DOUBLE the recipe for the veg & reheat the next day too!
CANNED TOMATOES – use ½ – 1 can crushed tomatoes + splash water.
ADD vegetables like peppers, frozen corn or peas or broccoli – cooking times vary.
SWAP SWISS CHARD for kale, spinach, braising greens or Asian greens – cooking times vary. I have let the swiss chard here cook using the residual heat from the tomatoes to retain more nutrients and add textures and a brighter flavour.
ADD ½ can beans, chickpeas OR leftover cooked veg – diced.
ADD HERBS use basil, chives, parsley, cilantro—small amounts of finely chopped oregano, rosemary, thyme.