Archive for the ‘Menus’ Category

posted by on Low-Carb, Recipes and Reviews, Menus, blog



You may remember my announcement about a new cookbook available from Judy Barnes Baker titled Nourished: Health, Weight Loss, and Metabolic Balance. I now have a copy of it in my hot little hands, and let me tell you, I’m thrilled. Nourished is more than just a cookbook. It’s a primer on low carb living. Judy has a knack for explaining the details and she does a thorough job in this latest masterpiece.

When you open the book, you’ll quickly see I’m not the only one that loves it. With a Preface by Dr. Mary C. Vernon, a Forward by Jacqueline Eberstein, and a Scientific Perspective by Dr. Richard D. Feinman, Judy has a lot of intellectual muscle backing her up.

She starts Nourished out with an introduction to low carb living, then moves into an explanation of the low-fat phobia that has a firm grip on our nation. She talks about how research shows a very different picture of health and nutrients – something the lipophobic crowd would rather ignore.

You’ll find information on metabolism, how to use a low carb plan, and the definition of a low carb diet. Judy also takes the time to explain how use her book in your menu planning, as well as tips for keeping things on track. You’ll get in-depth info on the following:

  • Types of Fats
  • Sweeteners
  • Sugars
  • Grains, Starches & Thickeners
  • Flour Types
  • Hidden Sugars and Starches
  • Reading Labels
  • Nutritional Data
  • Customizing Menus

Then of course we get to the best part – the recipes! She has full menus laid out for breakfasts, lunch, and dinners. You’ll get recipes for special occasions and entertaining, as well as seasonal and holiday menus. Judy shares basic recipes and talks about snacks and food for traveling.

Nourished is certainly high on my recommended books list.

Nourished: Health, Weight Loss, and Metabolic Balance
Judy Barnes Baker crammed a lot of useful, helpful information in this book, and still managed not to short circuit my brain. I'm impressed..
Ease of
Easy to understand and get through.
Currently available online in a few different places.
Price range of $20-$30, depending on where you order it.
Get this book.


Nourished is available at LC Foods, and after a little craziness, finally in stock at Go Nourish yourself!

Disclaimer: This book was provided to me free of charge for review purposes. My opinion was not swayed by this and I make no money from sales of this book.

posted by on Recipes and Reviews, Menus, blog


I’ve been trying some new recipes lately, and have to say that I’ve not been disappointed yet. I’m in awe of those that can develop recipes with any measure of success. My mind isn’t quite so creative when it comes to food, so I’m immensely thankful for those who have the chef’s touch. Below are some of the great meals we’ve been enjoying as of late, and a couple of recipes just for you!

This tasty duo has become a favorite in our house. On the left is Meatza, found in the fabulous Dana Carpender’s 500 Low-Carb Recipes, pg. 312. Beside it is the ever-amazing Green Bean Almondine. (recipe below)

Green Bean Almondine

  • 6 slices bacon
  • 3 can french cut green beans (I like the seasoned beans, as in the photo above)
  • 1/2 cup slivered almonds
  • Salt & Pepper to taste

Fry up bacon until crisp, then set aside to cool. Drain liquid from green beans and cook in bacon grease. (I just use the same pan for all of this.) While beans are cooking, crumble the bacon. When the beans are heated through, add the bacon crumbles, salt and pepper and almonds. Mix until heated completely, then serve and enjoy!


Above you’ll find sweet potatoes, steamed with butter, and one of my favorite main dishes – Burger Scramble Florentine, from Dana Carpender’s 500 Low-Carb Recipes, pg. 310.

Yes, I know. The plate is ironic.

This one-dish meal was something I found on the internet about 9 years ago. I don’t know who came up with it, but it’s pretty darn good. (If anyone does know the original author, please let me know so I can give proper credit!)

Creamy Italian Chicken

  • 4-6 boneless chicken breasts (frozen is fine)
  • 1 cup Italian oil/vinegar dressing (lowest carb bottled, or homemade)
  • 1/2 cup sour cream
  • 1/4 cup grated parmesan

Put thin layer of of dressing on bottom of crockpot. Add frozen chicken breasts and pour remaining dressing over chicken. Cook on low 6-8 hours. Remove chicken from the crockpot. Add sourcream and parmesan to dressing/juices and mix well.

I then steamed broccoli, yellow squash and zucchini in butter. Put veggies on the bottom of the plate, add chicken and then drizzle sauce over it all.  (Note, your sauces should be thicker than in the photo above. I accidentally put too much dressing in the crockpot.) Enjoy!


Another great one-dish meal from my friend Karen Rysavy. You can find this recipe for Chicken Vegetable Carbonara on page 51 of her cookbook More Cooking TLC (Vol. 2). Below is a close up of the Chicken Vegetable Caronara, just before I dug in.


Enjoy these recipes and I’ll bring you more great meals worth mentioning soon!


Disclosure: Some links in this post are affiliate links. 

posted by on Menus, blog


One of the biggest requests I receive has to be people asking that I share my menus. I’ve decided to share my weekly menus, as long as time allows. Keep in mind that these menu plans are what I feed my family. Sometimes I don’t eat everything I prepare – it really depends on my appetite. Also, not everything will be 100% induction friendly. I’m hoping eventually I can put together some example menus that fit specific plan phases. I’ll do my best to share the links to recipes, or at least tell you what cookbook you can find them in.

Menu for the week beginning 6/27/11


Breakfast: Eggs and Bacon

Lunch: BLAT’s (The 6 Week Cure, page 196)

Dinner: Meatloaf, Creamed Spinach



Breakfast: Mock Danish

Lunch: Hamburger Patties, Sweet Potato Fries

Dinner: Herb Roasted Chicken (The 6 Week Cure, page 238), Just Like Stuffed Baked Potatoes



Breakfast: Powered-up Waffles (The 6 Week Cure, pg 190)

Lunch: Meat Week Chili (The 6 Week Cure, pg 224)

Dinner: Crockpot Cola Roast, Broccoli & Cheese



Breakfast: Lazy Quiche

Lunch: Chicken Salad, Jicama Chips

Dinner: Green Chili & Jack Chicken, Green Bean Almondine



Breakfast: Egg & Sausage Pie (The 6 Week Cure, pg 178)

Lunch: Broccoli, Ham & Cheese Soup

Dinner: Mexacalli Chicken, Salad



Breakfast: Eggs & Bacon

Lunch: No plan

Dinner: Bacon Cheeseburger Casserole, Grilled Asparagus



Deviled Eggs



Protein Shake

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