Heston Brown - No Carb Diet Cookbook: A Comprehensive Meal Plan of Recipes with No Carbs

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No Carb Diet Cookbook A Comprehensive Meal Plan of Recipes with No Carbs

By

Heston Brown

Copyright 2019 Heston Brown All rights reserved. No part of this Book should be reproduced by any means including but not limited to: digital or mechanical copies, printed copies, scanning or photocopying unless approval is given by the Owner of the Book. Any suggestions, guidelines or ideas in the Book are purely informative and the Author assumes no responsibility for any burden, loss, or damag e caused by a misunderstanding of the information contained therein. The Reader assumes any and all risk when following information contained in the Book.

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Table of Contents

Introduction

A no carb diet is one that restricts foods that are high in carbs, instead relying primarily on food such as meat, egg, seafood, and low-carb plant foods. This diet is an extreme version of the low-carb diet and in a diet such as this, there is no whole grains, fruits as well as absence of most vegetables. Anyone seeking to embark on a no carb diet is expected to avoid food such as grains, legumes, fruits, milk, baked goods, pasta and yogurt in the totality. Such person is supposed to consume food that contain primarily protein or fat. Also, a person on a no carb diet can eat some foods with a little carb, but with high fiber.

This type of food will have just a minute amount of carb. Examples include nuts and seeds, non-starchy vegetables, avocado and coconut.

How to Follow a No carb Diet?

The common recommendation on how to follow a no carb diet is to keep your net carb intake between 25-50 grams per day. Net Carb intake is calculated by subtracting the amount of fiber in the food from the amount of carbs. However, there is no specific macronutrient range to follow or any established protocol to follow. This is why we have developed a cookbook that will act as a guide for anyone looking to follow a no carb diet plan.

The recipes are generally made from no carb food sources such as eggs, butter, cheese, oils, water, meat, no-starchy vegetables, fish, and high-fat fruits such as coconut and avocado.

Benefits of a No carb Diet

When you embark on a no carb diet, here are some of the benefits you can expect to see. Reducing your carb intake can help in losing weight as the protein or fat will make you feel full and take in fewer calories. It may help in improving your heart It may help to lead to improved blood sugar control. It helps to lower risk of metabolic syndrome. Foods to Eat in this diet As we have explained earlier, food allowed that are typically allowed are; Meat and other animal product with low carb such as chicken, beef, turkey, egg, cheese and pork.

Seafood such as shrimp, tilapia, cod, salmon and sardines. Seasoning such as herbs and spices Nuts and seeds such as sunflower seeds, almonds, walnuts and pumpkin seeds. High fat fruits such as avocado and coconut. Non-starchy vegetables such as broccoli, Brussels sprouts, asparagus, cauliflower, zucchini and so on. The recipes in this cookbook feature these food sources as ingredients

Egg Recipes

Egg Porridge for Breakfast.

This rich satiable breakfast option is the type of recipe that will last several hours. ( Prep + Cooking Time: 50 minutes | Servings: 4) Ingredients: rinsed and drained white rice - 1/2 cup. ( Prep + Cooking Time: 50 minutes | Servings: 4) Ingredients: rinsed and drained white rice - 1/2 cup.

Black pepper to taste water - 2 cups. Eggs - 4 salt - 1/2 tsp. Sugar - 1 tbsp. olive oil - 1 tbsp. soy sauce - 2 tsp. chopped scallions - 4 chicken broth - 2 cups.

Directions: 1. Add water, broth, sugar, salt, and rice to the Instant Pot before closing the lid 2. Press Porridge and leave it on High pressure for 30 minutes. 3. As that continues to cook, heat the oil in saucepan. 4.

When cracking the eggs, ensure to do so one at a time, this is so they wont touch each other 5. Keep cooking till the whites become crispy on the edges, while the yolks remain runny. Add a pinch of salt and pepper to taste. 6. Immediately the Instant Pot timer goes off, you are to press the Cancel button and allow the pressure to go down by itself. 7.

Now, if the porridge isnt thick enough, press the Saut button and cook uncovered for about 5 to 10 minutes. 8. Finally, you can serve with scallions, soy sauce, and an egg for each bowl

Savory Feta Spinach Egg Cups.

This grab-and-go breakfast option is easy to make, and still delicious. If you want a savory snack with low net carb that would make for a perfect no carb recipe, this is for you. It is packed full of the nutrition to keep you going throughout the day. chopped tomato 1 eggs - 6 salt - 1/2 tsp. water - 1 cup. black pepper - 1 tsp. 1/2 cup. mozzarella cheese chopped baby spinach - 1 cup. mozzarella cheese chopped baby spinach - 1 cup.

Directions: 1. Add water to the Instant Pot and lower in trivet 2. Place silicone ramekins with spinach. 3. Mix the remaining ingredients in a bowl and transfer to cups, allowing 1/4-inch head room 4. Introduce to the instant pot pressure cooker; note that you may have to cook in batches before adjusting time to 8 minutes on High pressure 5.

Turn off the instant pot and quick-release immediately the time is up.

Tasty and Soft-Boiled Egg.

Soft boiled eggs with white and golden-yellow yolks will make for a delight to both your eyes and taste buds. This is one easy-to-make breakfast option that takes only a few minutes. ( Prep + Cooking Time: 6 minutes | Servings: 2) Ingredients: water - 1 cup. eggs - 4 toasted English muffins 2 Salt and pepper to taste Directions: 1. Add the 1 cup of water to the Instant Pot and insert the steamer basket.

Transfer four canning lids to the basket, then place the eggs on top of them, in order to ensure they are separated 2. Ensure the lid is secured. 3. Hit the STEAM setting and select a time of 4 minutes 4. Quick-release the steam valve once you are ready. 5.

Remove the eggs using tongs and move them to bowl containing cold water. 6. Wait for about one or two minutes. 7. Then peel and serve with one egg for each half of toasted English muffin 8.

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