Monthly Archives: October 2017

Black Soy Bean Chili Recipe

Okay, I was nervous to try any kind of chili without my much loved light red kidney beans in it, but it turned out terrific!  Better than that or I wouldn’t be sharing it!  And it is football season and I was really wanting my game day chili!  Now I can and you can too!


Low Carb Chili with Beans
by Dee Smith October-20-2017
A Low Carb option for chili using black soy beans.
Ingredients
  • 2 pounds Ground Beef
  • 1 medium Onion, chopped
  • 2 cloves Garlic, chopped
  • One 15 ounce can Tomatoes, diced
  • 2 tablespoons Tomato Paste
  • 2 tablespoons Chili Powder
  • 1 teaspoon Cumin, ground
  • 1 teaspoon Oregano, ground
  • 1-1/2 teaspoons Salt
  • 1/4 teaspoon Smoky Paprika Powder
  • Dash Cayenne or Chipotle Powder
  • Two 15 ounce cans Black Soy Beans, drained & rinsed
  • for serving Cheese
  • for serving Green Onions, chopped
  • for serving Sour Cream
Instructions
Brown the ground beef over medium heat. Add onions and garlic. Pour off fat. Add diced tomatoes and tomato paste, stir. Add chili powder, cumin, oregano, salt, paprika and stir. Add chipotle or cayenne to taste. Add black soy beans and stir. Let simmer for an hour. If it becomes too dry, add water small amounts at a time. Serve and add cheese, green onions and sour cream as each desire.

Details

Prep time: 10 minutes. Cook time: 1 hour 20 minutes.  Total time: 1 hour 30 minutes.  Yield: 8 servings

Notes
This is about 4.125 Net Carbs per servings for 8 servings.  We tend to eat larger bowls and so for 6 servings it is about 5.5 Net Carbs per serving.  Too, if you add in the cheese, green onions or sour cream your carbs will start adding up with 1 Net Carb per each ingredient.  It depends on how many Net Carbs you have to play with for the day.

In comparison, had I done this recipe with light red kidney beans, the Net Carbs per serving for 6 servings would have been about 20 Net Carbs.  You can see the difference!!!!  Why?  The black soy beans are loaded with fiber that lowers the Net Carb count.

I like Mexene brand chili powder.  There are every kind of chili powders out there, it just happens to be what I grew up with and still love.

I used Eden Organic Black Soy Beans.  DELICIOUS!

LowCarb4Ever! 2017 Copyright

Three Months "in" Update

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Well… it has been three months since my healthcare provider gave me the jarring news that I was looking at a poor outcome if I didn’t make some changes in my eating habits.

I was diagnosed with Diabetes and Metabolic Syndrome.

I was told I would be eating 30 Net Carbs the rest of my life and 20 Net Carbs until I got down to a good target weight.

The goals:

  • Keep me off insulin for as long as possible
  • Lessen the fat in my liver
  • Lessen the triglycerides in my blood
  • Get my cholesterol back into normal ranges
  • Lose weight to assist my high blood pressure

I didn’t really know how long losing at least 25 pounds (and ideally 35 to 40 pounds) would take.  I’ve tried to lose weight before and failed, but now I had purpose because someone (my healthcare provider) was up front with me about the realities and outcomes of my health.

I didn’t know if I had the will power to do some of the things required of me.  Chiefly, completely change the way I eat, what I eat and when I eat.  It required some adjustment as I’ve outlined before.

What I have discovered is:

  • I’m stronger than I realized
  • None of this is easy
  • Commiserating with others is helpful
  • It’s working!
I draw my blood glucose every morning and the numbers are below 100 for the first times in… well… a very long time.  I have watched clothes that used to fit tightly now swallow me and see my blood pressure normalize.
Now granted, I do take medications, but I am hopeful I can lower and eventually eliminate some medications.  Baby steps!!  The healthier eating and weight loss I claim for myself!

I do have to give credit to my husband.  He has been amazing and decided to also do this with me and he has only slightly elevated blood glucose numbers.  He has dropped 24 pounds and is truly interested in the food, our health and this blog.   He has encouraged me.

I contrast this with one of my sister’s husband who will bring home cakes, pies, cookies, doughnuts and fritters because he knows my sister loves them and he wants to please her.  He has not quite grasped that it is killing her and she has no will power when they are around.

My husband and my sister’s husband are the two extremes.  Most people will find themselves somewhere on the spectrum between the two.

I’m proud of what I have done in 3 months time.  Taking it slow.  Taking it at a pace I could tolerate!  Getting foods around me that I can or like to eat in place of “goodies”.   Having a tiny bit of will power.

I hope that I can inspire others to do the same.  Even if it is only ONE person!  IT IS WORKING!

LowCarb4Ever! 2017 Copyright

Recipe Links – Soups/Stews/Chilis

soup-1006694_960_720Soups were really tough for me.  I LOVE potato-based soups, but I’ve found that using cauliflower is quite satisfying.  Whether it is substituting potatoes, rice or pasta… it works.  Who knew?   I also love Stews and Chilis too.

Give these a try!  I’ll add more as I find them!

Soups

      Cauliflower, Bacon & Cheese Soup: 
      http://iowagirleats.com/2012/09/25/bacon-cheddar-cauliflower-chowder-a-low-carb-alternative-to-baked-potato-soup/

 

 
      Cheesy Cauliflower, Kale & Quinoa Soup: 

      http://www.kraftrecipes.com/recipes/cheesy-cauliflower-kale-quinoa-soup-171710.aspx

Stews


Chilis

Black Soy Bean Chili:






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Recipe Links – Desserts

background-2277_960_720As a bread, cookie and cake carbaholic I knew I was going to have trouble with going low carb.  But even though I started out low Net Carb to lose weight, gradually I am able to raise my Net Carbs and add in some favorites albeit altered to use almond and coconut flours (usually) instead of wheat flour.  Give these a try!  I’m always trying new ones out and will add them as I find them.

Chocolate Cake:
http://www.ibreatheimhungry.com/2017/02/easy-keto-chocolate-snack-cake-low-carb.html
 
Shortbread Cookies:
http://www.ibreatheimhungry.com/2017/03/easy-keto-pistachio-shortbread-cookies.html
 
Vanilla or Almond Cake:
https://www.justapinch.com/recipes/dessert/cake/low-carb-almond-flour-pound-cake.html(I would put almond flavoring instead of the lemon.  4.5 carbs per slice.)
 
Brownies:
http://allrecipes.com/recipe/242209/almond-flour-brownies/

LowCarb4Ever! 2017 Copyright

Fast Food Carb Review – Zaxby’s

c6286-img_2261255b1255d.jpgI was a little wary of going to many chicken places, but when I was out on the road and striking out finding KFC baked chicken and not wanting Bojangles or Popeye’s options (although I love them).  I decided to see what Zaxby’s had for this low-carb eater!

What I discovered were some of the most delicious wings ever.  And they were huge!!!

Oh sure, you can get a salad, but who always wants a salad?

As it turns out I decide I did want a salad after all.  I got their Grilled House Zalad which if you leave off the fried onions and Texas Toast is only about 9 Net Carbs.  Less if you only eat half because it is a pretty big salad.  I shared it with my husband.  The Grilled Caesar Zalad is only 7 Net Carbs if you leave off the croutons.  The Grilled Cobb Zalad is only 10 Net Carbs if you leave off the fried onions and Texas Toast.  Like I said, these are big salads.  Ranch, Blue Cheese and Ceasar dressings are each only 2 Net Carbs that would need to be added to the count.

You could get their Chicken Salad or Grilled Chicken sandwiches and not eat the buns.  The Chicken Salad is about 5 Net Carbs each.  The Grilled Chicken you would have to watch out on the Honey Mustard and just barely get a taste or opt for Ranch or Blue Cheese, taking it to about 5 Net Carbs.

What I really came for though… is a baked chicken or alternative.

I got their 10 piece traditional “naked” wings with Ranch Dressing.  So pretty much 2 Net Carbs for a delicious meal that curbed my craving for baked chicken. I know it is fried, but they were delicious!  Like I said earlier… they were the biggest wings I’d ever seen! You can get most of the wings with sauces that only give you from 2 to 6 Net Carbs!  Not only that… it comes with several stalks of celery! A wonderful discovery!  I could have gotten the 20 piece option!

I’m going back!

Update
I did go back!  I still forgot to take pictures!  IT was still delicious!

Update
I went back again with my sister and got the 20 piece… that is the picture shown!  Okay, we did share.  10 pieces really is enough!!!  I almost couldn’t eat it all!  I say almost.  😉

LowCarb4Ever! 2017 Copyright
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