By Diana Fatayerji, M.S., Ph.D.
Delicious & Nutritious Low Sugar, Low Carb, High Energy, Figure Friendly Foods!
Just because you’re on a diet, it doesn’t mean that the foods you do eat have to be boring or bland. Dr. Diana’s tasty low-sugar, low-carb alternatives contain only the good, healthy kinds of fat, so they’re perfect for keeping your energy levels up, while keeping your figure and your sugar levels in line.
Breakfast
French Toast: Low carb. bread made into French toast with 2 or 3 eggs, chopped nuts, berries and 100% pure vegetable glycerine
Mexican eggs: 1 corn tortilla, 2 eggs, salsa and guacamole
Grilled chicken or turkey sausage (your local health store should have nitrate-free versions available) with vegetables
Omelet with vegetables and smoked salmon
Smoothie: 1 cup berries, 2 Tbsp heaped protein powder (rice, sprouted soy, whey or egg white protein), 1 Tbsp ground flax seeds, 2 Tbsp raw sunflower seeds or raw almond butter, water, stevia to taste
Oatmeal: 2/3 cup oatmeal, 2 heaped Tbsp. protein powder (rice, sprouted soy, whey or egg white protein), 10 raw almonds, walnuts or pecans and 1 Tbsp. ground flax seeds
Cottage cheese with ground flax seeds, mixed berries and stevia
Snacks
Goats cheese, chicken or turkey wrapped in lettuce
Cottage cheese or unsweetened yogurt with applesauce and sunflower seeds
Guacamole, hummus or raw nut butter with vegetable sticks
Low carb “cookies”: Mix together 1/2 cup almond meal, 2 Tbsp. vegetable glycerine or apple concentrate, 1/4 tsp. cinnamon, 1 egg white. Drop from a teaspoon onto parchment paper. Bake at 350°F for 12-15 minutes. (These taste like mini bran muffins)
Chocolate tofu mouse: Blend together 12 oz. Silken tofu, 3-4 tbsp. cocoa powder, 3/4 tsp. stevia, 2 Tbsp. apple concentrate. Adjust sweetener to desired taste.
Meals
Soup: vegetable and chicken soup served with flax crackers (1)
Low-carb burger: chicken, turkey, meat or fish burger with condiments. Serve wrapped in lettuce or over a grilled portabella mushroom
Noodles: Kombu pasta (2) served Asian style (sesame oil, garlic, green onions, coriander and vegetables) or Italian style (olives, tomato sauce, goat cheese)
Fresh Thai spring rolls: soak rice wrappers until soft then filled with mint, basil, julienne carrots, alfalfa sprouts and prawn. Alternatively, make into “burritos” by filling with beans, chicken and avocado.
(1) Flax crackers: raw crackers made from flax seeds. Very low in carbohydrate and rich in omega-3 oils. 619-286-2446
(2) Kombu noodles: seaweed made into noodles. Rich in minerals and an insignificant amount of carbohydrates. (Tel: 1-866 FOOD4U1). www.kombu-noodle.com
Drinks
Chai tea: Boiling water, vanilla chai tea bag, touch of cream and stevia to taste
Ginger ale: Steep 3 ginger tea bags in 1 cup of boiling water till cool. Sweeten with stevia and dilute with sparkling water.