Ultimate Wellness
with Dr James Carlson
LOW CARB RECIPE
BREAKFAST 1.
¬Veggie Cheese Omelet
Olive oil or butter
2 eggs, beaten
1/4 green pepper, sliced in small strips, sauteed
1/4 medium onion, sliced and sauteed
2 or 3 mushrooms, sliced and sauteed
2 ounces sliced or shredded Cheddar, Monterey Jack, Swiss, or Gruyere cheese
Make your omelet according to Dana’s Easy Omelet Method (page 89), placing the filling over half of your omelet when you get to step 6. Cover, turn the burner to low, and cook until the cheese is melted (3 to 4 minutes). Follow the directions to finish making the omelet.
Yield: 1 serving, with 9 grams of carbohydrates and 2 grams of fiber, for a total of 7 grams of usable carbs and 27 grams of protein.
LOW CARB RECIPE
LUNCH 1
Bacon, Tomato, and Cauliflower Salad
This recipe originally called for cooked rice, so I thought I’d try it with
cauliflower “rice.” I liked it so much, I made it again the very next day
1/2 head cauliflower
1/2 pound bacon, cooked until crisp, and crumbled
2 medium tomatoes, chopped
10 to 12 green onions, sliced, including all the crisp part of the green 1/2 cup mayonnaise
Salt and pepper
Lettuce (optional)
1. Put the cauliflower through a food processor with the shredding disk. Steam or
microwave it until it’s tender-crisp.
2. Combine the cooked cauliflower with the bacon, tomatoes, onions, and mayonnaise
in a big bowl. Salt and pepper to taste, and mix.
This salad holds a molded shape really well, so pack it into a custard cup and
unmold it on a plate lined with lettuce; it looks quite pretty served this way.
Yield: 5 servings, each with 6 grams of carbohydrates and 2 grams of fiber, for a total of 4 grams of usable Carbs and 15 grams of protein.
LOW CARB RECIPE
DINNER 1
Ellen’s Noodleless Lasagne
Ellen Radke sent this recipe for all you folks who miss lasagne! My dear friend Maria, who tested it on her husband and five, kids, was asked if she would make this again. Her answer? An enthusiastic “Yes!”
1 pound ground beef
1 cup low-carb spaghetti sauce
1 can (4 ounces) sliced mushrooms
1 cu p ricotta cheese
1 egg, beaten
11/2 cups shredded mozzarella cheese
1/2 tablespoon Italian seasoning
. 20 to 25 slices pepperoni
1. Preheat the oven to 350°F.
2. Brown the ground beef in a frying pan, and drain off the oil. Add the spaghetti
sauce and mushrooms, and simmer 10 minutes.
3. In a small bowl, mix the ricotta, egg, 1/4 cup mozzarella, and Italian seasoning_
Beat well with a fork.
4. Grease an 8 x 8-inch glass baking dish with nonstick cooking spray. Spread the beef mixture in the bottom of the dish. Spread the ricotta mixture on top of the beef mixture. Lay half the pepperoni slices on top of the ricotta mixture. Put remaining 1 cup of the shredded mozzarella over the pepperoni slices, and lay the remaining pepperoni on top of the cheese. Bake until bubbly (about 20 minutes).
Yield: 4 servings, each with 9 grams of carbohydrates and 3 grams of fiber, for a total of 6 grams of usable carbs and 43 grams of protein.
Recipe-tester Ellen adds: “Next time, I’ll try mixing in some Parmesan cheese with the ricotta, and maybe adding a layer of spinach.”