Kelp Noodle Stir Fry

Time: 20 minutes

Kelp noodles are a great substitute for pasta. They are made from nothing but kelp, and are very low carb. an entire 12 oz package only contains 3g of carbohydrate and totals 18 calories! If you are tired of spaghetti squash, or looking to get a few more trace minerals into your diet, these are the way to go! Quick, easy, and very versatile. Look for packages of kelp noodles in the refrigerator section of better markets.

• 1 lb pork, cut into cubes
• 12 oz kelp noodles
• 1/2 cup chopped onions or leeks
• 1 cup chopped celery
• 1 small red bell pepper, seeded and chopped
• 1 Tbsp coconut or olive oil
• 1 Tbsp chopped ginger
• 2 Tbsp Tamari (wheat free) soy sauce
• 2 cloves crushed garlic
• 2 Tbsp arrowroot powder
• Pepper to taste

Heat the oil in a large skillet or wok. Add the ginger and the onions (or leeks), sauté 2 minutes. Add the meat, turning often, until browned on all sides. Next, add the remaining vegetables except the garlic. Sauté for 5 minutes, then add the kelp noodles and soy sauce. After several more minutes, add the arrowroot to thicken the sauce, and the crushed garlic. Toss well until the sauce has thickened, then serve. Top with fresh ground pepper.

Zone info: 4 servings at 1 carb block, 4 protein blocks, 8 fat blocks




Kale Sandwiches

Time: 5 minutes

Here is an easy way to whip up a portable lunch or snack. Lacinato kale makes for a decent bread substitute, as the leaves are tough enough to hold the sandwich together. You can use other veggies, though. Chard works reasonably well, for example. Build the sandwich with ingredients of your choice.

• 6 large leaves of Lacinato kale
• 1/2 lb sliced ham (no nitrates, preferably)
• 1 small tomato, sliced thinly
• Spinach
• Red onion, sliced thinly
• Condiments of your choice

Use the leaves as bread. Fold the meat slices on the bottom leaf, top with the veggies. With a fat source as a side dish, you have a complete meal. Another option is to include fat in the sandwich - olive oil mayo, avocado slices, or bruschetta.

Zone info: 1 serving at 2 carb blocks, 6 protein blocks, 1.5 fat block




Broccoli with Cream Sauce

Time: 5 minutes for sauce; ~15 minutes total

This is quick and easy. It will taste somewhat like the cheese sauce typically served with broccoli.

• 6-8 cups broccoli florets
• 2 Tbs Dijon mustard
• 2 Tbs olive oil (preferable) or canola mayonnaise
• 2 Tbs coconut milk
• 1 tsp thyme
• 1 tsp onion powder

Steam the broccoli, or cook in a pressure cooker to save time.

Warm all of the sauce ingredients in a small saucepan, mixing well. Spread the sauce over the broccoli before serving.

Zone info: 2 servings at 3 carb blocks, 6.5 fat blocks


Sun Dried Tomato Bruschetta

Time: 5 minutes

Bruschetta is a tasty topping made from an olive base. You can whip it up quickly with a small food processor. Historically, bruschetta was made from bread, but thankfully this is not necessary. Use your bruschetta to top eggs, meat, or veggie dishes. This is a great way to add some extra healthy fat to your meals.

• 1/2 cup sun dried tomatoes in olive oil (Trader Joe's)
• 1/2 cup black olives
• 1/2 cup green olives
• 2 cloves crushed garlic
• 1 Tbsp red wine vinegar
• Olive oil, if needed

Add all of the ingredients to a food processor. Chop on low until all ingredients are mixed well. Add some olive oil if the mixture is too thick. The sun dried tomatoes that I used contained plenty of olive oil, so I didn't have to add any. Spoon your bruschetta into a jar; store it in the 'fridge.

Zone info: 6 servings at 1/4 cup each: .5 carb blocks, 5 fat blocks (without added olive oil)


Winter Fruit Salad

Time: 5 minutes

• 2 blood oranges
• 2 kiwis, sliced
• 1 small apple, chopped
• 1 cup pineapple squares
• 2 Tbsp dried cranberries

Add the ingredients to a bowl, toss well.

Zone info: 2 servings at 5 carb blocks each.