Would You Like to Know Exactly What to Eat to Lose Fat and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself?
If you're serious about achieving permanent fat loss and a complete health transformation while eating your favorite foods every meal…
Here’s The Deal:
In my opinion, the nutrition industry is hopelessly broken. Instead of helping people improve their health and overall physical appearance, the world is filled with myths, scams, and flat-out lies.
I mean, it’s obvious the current dietary guidelines don’t work. Just look at the stats. 71.6% of American adults aged 20 and above are overweight, of which more than half are obese![1]
Now, if you’re one of the millions of people who follow all the nutrition rules outlined by health and fitness “gurus” but still carry excess fat, it is not your fault!
The Truth Is:
No matter how genetically “doomed” you may think you are, and no matter how frustrated you may feel after trying and discarding many diets, you absolutely can have the lean and alluring body of your dreams.
You see, getting into fantastic shape isn't nearly as cruel as nutrition and fitness “gurus” want you to believe. In fact, if you avoid the four most common and catastrophic diet mistakes, shaping your dream figure is actually a simple process.
Ketosis Gives You an “Unfair” Advantage on Your Fat Loss Goals
There Are Six Reasons Why the Keto Diet Is the Holy Grail for Fat Loss
Significantly increases fat burning
As mentioned earlier, insulin is the enemy of fat loss. Elevated levels of this hormone blunt fat burning, all while shuttling energy in your bloodstream into your fat cells.
On a keto diet, however, insulin levels drop, which not only benefits your health but also significantly boosts fat burning.
It’s simple and easy to follow
The keto diet is very simple to follow, and you’ll enjoy yourself as you diet. After all, what’s not to love about losing fat while being able to eat tasty, high-fat foods like bacon, eggs, cheese, and steak?
Hunger cravings will fade
I'll tell you a secret. You'll never lose fat and keep it off on any diet that leaves you hungry. Hunger is an irresistible force. Sooner or later, hunger always defeats willpower.
That’s why nearly all diets fail. Eventually, you can’t take the cravings anymore, and you’ll regain all that lost weight by binging. On top of that, you’ll likely gain some extra weight to boot.
The keto diet, however, brings hunger to a dead-end stop. When you go keto, you won’t feel hungry. That's why this eating style is superior for losing fat and keeping it off.
In others words, you’ll not only look fantastic in the “after” photo but also in the “after the after” photo.
You don’t have to exercise to reap the benefits
You do not have to work out to lose fat on the keto diet. However, since following a keto diet will boost your energy levels drastically after around one week, you will probably become more active, which may motivate you to exercise. That
More Than Gourmet is the world's leading producer of all-natural classic French stocks & sauces, while also a helpful supplier of recipes for all occasions, cooking skills and dietary lifestyles
At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
Consuming a healthy, balanced diet is a goal for many people. While this is an excellent goal for health reasons, the terms "healthy" and "balanced" will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats.
It's almost that time of the year, and with these recipes, you're food will be the hit at the party! For more grass-fed beef information and recipes, visit: www.eathealthybeef.org.
More Than Gourmet is the world's leading producer of all-natural classic French stocks & sauces, while also a helpful supplier of recipes for all occasions, cooking skills and dietary lifestyles
At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
Consuming a healthy, balanced diet is a goal for many people. While this is an excellent goal for health reasons, the terms "healthy" and "balanced" will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats.
It's almost that time of the year, and with these recipes, you're food will be the hit at the party! For more grass-fed beef information and recipes, visit: www.eathealthybeef.org.
Pdf cookbook the best mandoline slicer delicious recipesRyaaaDina
Pdf cookbook the best mandoline slicer delicious recipes
The versatility of the mandoline slicer makes it a must-have tool for any kitchen.
This cookbook offers 50 recipes, making it an invaluable resource for anyone who owns a mandoline slicer. People who don't own a mandoline will still find plenty of great recipes to get started - it's not difficult to make zucchini noodles or simple tomato sauce with just a sharp knife!
Get yourself this book today and start preparing mandoline recipes straight away!
Happy cooking!
mandoline recipes
mandoline recipes ideas
mandoline slicer recipes
mandoline slicer recipes healthy
10 Delicious Low Carb Dinner Recipes to Keep You Healthy and SatisfiedDiechen
A low-carb diet can have many health benefits, including weight loss, improved blood sugar control, and a lower risk of chronic diseases such as diabetes and heart disease. By reducing the intake of carbohydrates and increasing the consumption of protein and healthy fats, a low-carb diet can also help to keep you feeling full and satisfied for longer.
The 10 featured recipes in this series provide delicious and healthy low-carb dinner options, with a variety of flavors and ingredients to keep your taste buds happy. They are easy to prepare, and most can be customized to suit your individual preferences and dietary needs.
Here's a recap of the 10 featured recipes and how they contribute to a healthy low-carb dinner:
Baked Lemon Garlic Chicken: High in protein and healthy fats, with minimal carbs.
Sheet Pan Shrimp Fajitas: A low-carb alternative to traditional fajitas, with plenty of veggies and healthy fats from the avocado.
Spicy Salmon with Avocado Salsa: High in healthy omega-3 fats, with plenty of fiber and healthy fats from the avocado.
Grilled Flank Steak with Chimichurri Sauce: A high-protein, low-carb option that is packed with flavor.
Broiled Pork Chops with Garlic Butter: A simple yet delicious way to prepare pork chops, with a high-protein and low-carb profile.
Zucchini Noodles with Chicken and Pesto: A flavorful and low-carb alternative to pasta, with plenty of protein and healthy fats from the chicken and pesto.
Greek Salad with Grilled Chicken: A refreshing and satisfying salad with plenty of protein and healthy fats from the chicken and olive oil.
Cauliflower Fried Rice with Shrimp: A low-carb alternative to traditional fried rice, with plenty of veggies and healthy fats from the shrimp.
Baked Garlic Butter Salmon: High in healthy omega-3 fats, with plenty of flavor from the garlic butter.
Stuffed Bell Peppers with Turkey and Vegetables: A low-carb, high-protein option that is packed with veggies and flavor.
If you're looking to implement a low-carb diet, here are some final tips to help you succeed:
Plan ahead: Make a meal plan for the week and prep as much as you can in advance.
Focus on whole foods: Choose whole, nutrient-dense foods and avoid highly processed foods.
Be mindful of carbs: Keep track of your carbohydrate intake and make sure you're not going over your daily limit.
Experiment with new recipes: Try out new low-carb recipes to keep things interesting and prevent boredom.
Don't be too hard on yourself: Remember that it's okay to have occasional slip-ups, and that progress is more important than perfection.
By following these tips and incorporating some of the featured recipes into your diet, you can enjoy the many benefits of a low-carb lifestyle while still enjoying delicious and satisfying meals.
MaxPeople & Rodney Employment Law Cookbook Teresa Hoang
The MaxPeople and Rodney Employment Law team have put together a special Canada Day Cookbook comprised of our favourite summer recipes. Check it out for great recipes you can use all season!
MaxPeople & Rodney Employment Law CookbookTeresa Hoang
The MaxPeople and Rodney Employment Law team have put together a special Canada Day Cookbook comprised of our favourite summer recipes. Check it out for great recipes you can use all season!
Pdf cookbook the best mandoline slicer delicious recipesRyaaaDina
Pdf cookbook the best mandoline slicer delicious recipes
The versatility of the mandoline slicer makes it a must-have tool for any kitchen.
This cookbook offers 50 recipes, making it an invaluable resource for anyone who owns a mandoline slicer. People who don't own a mandoline will still find plenty of great recipes to get started - it's not difficult to make zucchini noodles or simple tomato sauce with just a sharp knife!
Get yourself this book today and start preparing mandoline recipes straight away!
Happy cooking!
mandoline recipes
mandoline recipes ideas
mandoline slicer recipes
mandoline slicer recipes healthy
10 Delicious Low Carb Dinner Recipes to Keep You Healthy and SatisfiedDiechen
A low-carb diet can have many health benefits, including weight loss, improved blood sugar control, and a lower risk of chronic diseases such as diabetes and heart disease. By reducing the intake of carbohydrates and increasing the consumption of protein and healthy fats, a low-carb diet can also help to keep you feeling full and satisfied for longer.
The 10 featured recipes in this series provide delicious and healthy low-carb dinner options, with a variety of flavors and ingredients to keep your taste buds happy. They are easy to prepare, and most can be customized to suit your individual preferences and dietary needs.
Here's a recap of the 10 featured recipes and how they contribute to a healthy low-carb dinner:
Baked Lemon Garlic Chicken: High in protein and healthy fats, with minimal carbs.
Sheet Pan Shrimp Fajitas: A low-carb alternative to traditional fajitas, with plenty of veggies and healthy fats from the avocado.
Spicy Salmon with Avocado Salsa: High in healthy omega-3 fats, with plenty of fiber and healthy fats from the avocado.
Grilled Flank Steak with Chimichurri Sauce: A high-protein, low-carb option that is packed with flavor.
Broiled Pork Chops with Garlic Butter: A simple yet delicious way to prepare pork chops, with a high-protein and low-carb profile.
Zucchini Noodles with Chicken and Pesto: A flavorful and low-carb alternative to pasta, with plenty of protein and healthy fats from the chicken and pesto.
Greek Salad with Grilled Chicken: A refreshing and satisfying salad with plenty of protein and healthy fats from the chicken and olive oil.
Cauliflower Fried Rice with Shrimp: A low-carb alternative to traditional fried rice, with plenty of veggies and healthy fats from the shrimp.
Baked Garlic Butter Salmon: High in healthy omega-3 fats, with plenty of flavor from the garlic butter.
Stuffed Bell Peppers with Turkey and Vegetables: A low-carb, high-protein option that is packed with veggies and flavor.
If you're looking to implement a low-carb diet, here are some final tips to help you succeed:
Plan ahead: Make a meal plan for the week and prep as much as you can in advance.
Focus on whole foods: Choose whole, nutrient-dense foods and avoid highly processed foods.
Be mindful of carbs: Keep track of your carbohydrate intake and make sure you're not going over your daily limit.
Experiment with new recipes: Try out new low-carb recipes to keep things interesting and prevent boredom.
Don't be too hard on yourself: Remember that it's okay to have occasional slip-ups, and that progress is more important than perfection.
By following these tips and incorporating some of the featured recipes into your diet, you can enjoy the many benefits of a low-carb lifestyle while still enjoying delicious and satisfying meals.
MaxPeople & Rodney Employment Law Cookbook Teresa Hoang
The MaxPeople and Rodney Employment Law team have put together a special Canada Day Cookbook comprised of our favourite summer recipes. Check it out for great recipes you can use all season!
MaxPeople & Rodney Employment Law CookbookTeresa Hoang
The MaxPeople and Rodney Employment Law team have put together a special Canada Day Cookbook comprised of our favourite summer recipes. Check it out for great recipes you can use all season!
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
Acute scrotum is a general term referring to an emergency condition affecting the contents or the wall of the scrotum.
There are a number of conditions that present acutely, predominantly with pain and/or swelling
A careful and detailed history and examination, and in some cases, investigations allow differentiation between these diagnoses. A prompt diagnosis is essential as the patient may require urgent surgical intervention
Testicular torsion refers to twisting of the spermatic cord, causing ischaemia of the testicle.
Testicular torsion results from inadequate fixation of the testis to the tunica vaginalis producing ischemia from reduced arterial inflow and venous outflow obstruction.
The prevalence of testicular torsion in adult patients hospitalized with acute scrotal pain is approximately 25 to 50 percent
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
2. CLASSIC BEEF BURGERS WITH CAULIFLOWER BUNS
CLASSIC BEEF BURGERS WITH CAULIFLOWER BUNS
CLASSIC BEEF BURGERS WITH CAULIFLOWER BUNS
RECIPES
RECIPES
RECIPES
TACO-STUFFED ZUCCHINI
TACO-STUFFED ZUCCHINI
TACO-STUFFED ZUCCHINI
BUFFALO CHICKEN CAULIFLOWER PIZZA
BUFFALO CHICKEN CAULIFLOWER PIZZA
BUFFALO CHICKEN CAULIFLOWER PIZZA
SPAGHETTI SQUASH LASAGNA WITH BROCCOLINI
SPAGHETTI SQUASH LASAGNA WITH BROCCOLINI
SPAGHETTI SQUASH LASAGNA WITH BROCCOLINI
JALAPEÑO-POPPER STUFFED CHICKEN
JALAPEÑO-POPPER STUFFED CHICKEN
JALAPEÑO-POPPER STUFFED CHICKEN
EASY CAULIFLOWER FRIED RICE
EASY CAULIFLOWER FRIED RICE
EASY CAULIFLOWER FRIED RICE
KUNG PAO CHICKEN WITH BELL PEPPERS
KUNG PAO CHICKEN WITH BELL PEPPERS
KUNG PAO CHICKEN WITH BELL PEPPERS
LOW-CARB EGGPLANT PIZZAS
LOW-CARB EGGPLANT PIZZAS
LOW-CARB EGGPLANT PIZZAS
CAULIFLOWER GRILLED CHEESE SANDWICHES
CAULIFLOWER GRILLED CHEESE SANDWICHES
CAULIFLOWER GRILLED CHEESE SANDWICHES
CREAMY LEMON CHICKEN PARMESAN
CREAMY LEMON CHICKEN PARMESAN
CREAMY LEMON CHICKEN PARMESAN
3. INGREDIENTS
INGREDIENTS
INGREDIENTS
DIRECTIONS
DIRECTIONS
DIRECTIONS
CLASSIC BEEF BURGERS WITH
CLASSIC BEEF BURGERS WITH
CLASSIC BEEF BURGERS WITH
CAULIFLOWER BUNS
CAULIFLOWER BUNS
CAULIFLOWER BUNS
½ cup chopped onion
1 tablespoon canola oil plus 1
teaspoon, divided
2 tablespoons ketchup, divided
2 tablespoons mayonnaise
2 teaspoons dill pickle relish
1 teaspoon white vinegar
1 pound lean ground beef
2 tablespoons Worcestershire
sauce
½ teaspoon ground pepper
4 slices tomato
4 leaves green-leaf lettuce
4 Cauliflower Buns (see
Associated Recipes)
Step 1
Combine onion, 1 tablespoon oil and 1 tablespoon ketchup in a
small saucepan. Cover and cook over medium heat, stirring
often, until the onion is softened, 5 to 7 minutes. Transfer to a
medium bowl.
Step 2
Combine the remaining 1 tablespoon ketchup, mayonnaise, relish
and vinegar in a small bowl. Set aside.
Step 3
Add beef, Worcestershire and pepper to the onion mixture and
gently combine without overmixing. Form into four 4-inch patties.
Step 4
Heat the remaining 1 teaspoon oil in a large nonstick skillet over
medium-high heat. Add the burgers, reduce heat to medium and
cook, turning once, until just cooked through, 5 to 7 minutes per
side. Assemble the burgers on buns with the ketchup mixture,
tomato and lettuce.
Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself
4. INGREDIENTS
INGREDIENTS
INGREDIENTS
DIRECTIONS
DIRECTIONS
DIRECTIONS
TACO-STUFFED ZUCCHINI
TACO-STUFFED ZUCCHINI
TACO-STUFFED ZUCCHINI
2 large zucchini
1 tablespoon avocado oil
¾ pound lean ground beef
1 medium tomato, chopped
1 bunch scallions, sliced
1 tablespoon chili powder
2 teaspoons ground cumin
¾ teaspoon salt, divided
½ teaspoon garlic powder
¼ teaspoon ground pepper
8 tablespoons shredded
Monterey Jack cheese
1 cup shredded romaine
lettuce
1 avocado, chopped
4 tablespoons Pico de gallo
Step 1
Cut each zucchini in half lengthwise. Cut a thin slice off the
bottoms so that each half sits flat. Scoop out the pulp, leaving a
1/4-inch shell. Chop the pulp.
Step 2
Heat oil in a large skillet over medium-high heat. Add beef,
tomato, scallions, chili powder, cumin, 1/2 teaspoon salt and
garlic powder. Cook, breaking the beef into small pieces, until
no longer pink, 5 to 6 minutes. Stir in the chopped pulp.
Step 3
Meanwhile, place the prepared zucchini halves in a microwave-
safe dish; sprinkle with the remaining 1/4 teaspoon salt and
pepper. Cover and microwave on High until tender-crisp, 2 to 3
minutes. Uncover.
Step 4
Position rack in the upper third of the oven. Preheat broiler to
high. Place the zucchini halves on a baking sheet. Divide the
beef filling among the zucchini halves and sprinkle each half
with 2 tablespoons cheese. Broil until the cheese is melted,
about 2 minutes. Serve with lettuce, avocado and pico de gallo,
if desired.
Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself
5. INGREDIENTS
INGREDIENTS
INGREDIENTS
DIRECTIONS
DIRECTIONS
DIRECTIONS
BUFFALO CHICKEN CAULIFLOWER PIZZA
BUFFALO CHICKEN CAULIFLOWER PIZZA
BUFFALO CHICKEN CAULIFLOWER PIZZA
5 cups cauliflower florets
1 clove garlic
2 large eggs, lightly beaten
1 cup shredded part-skim
mozzarella cheese
¼ cup shredded carrot
3 tablespoons chopped fresh
chives, divided
¼ teaspoon salt
1 ½ cups shredded cooked
chicken
2 tablespoons hot sauce,
such as Frank's RedHot,
divided
1 tablespoon white vinegar
¼ teaspoon cayenne pepper,
or to taste
¼ cup crumbled blue cheese
1 stalk celery, thinly sliced
Step 1
Preheat oven to 425 degrees F. Line a large baking sheet with
parchment paper.
Step 2
Place cauliflower and garlic in a food processor; process until
finely chopped. Transfer to a microwave-safe bowl and
microwave on High for 3 minutes. Let cool slightly. Stir in eggs,
mozzarella, carrot, 2 tablespoons chives and salt. Spread the
mixture into a 12-inch circle, 1/4 inch thick, on the prepared
baking sheet.
Step 3
Bake the cauliflower crust until brown and crispy around the
edges, 35 to 40 minutes.
Step 4
Combine chicken, 1 tablespoon hot sauce, vinegar and cayenne
in a small bowl. Remove the crust from the oven and top with the
chicken and blue cheese. Return to the oven and bake until the
chicken is warm and the cheese is starting to melt, about 5
minutes more. Top with celery and the remaining 1 tablespoon
each chives and hot sauce.
Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself
6. INGREDIENTS
INGREDIENTS
INGREDIENTS
DIRECTIONS
DIRECTIONS
DIRECTIONS
SPAGHETTI SQUASH LASAGNA WITH
SPAGHETTI SQUASH LASAGNA WITH
SPAGHETTI SQUASH LASAGNA WITH
BROCCOLINI
BROCCOLINI
BROCCOLINI
1 (2 1/2- to 3-pound) spaghetti
squash, halved lengthwise
and seeded
1 tablespoon extra-virgin
olive oil
1 bunch broccolini, chopped
4 cloves garlic, minced
¼ teaspoon crushed red
pepper (optional)
2 tablespoons water
1 cup shredded part-skim
mozzarella cheese, divided
¼ cup shredded Parmesan
cheese, divided
¾ teaspoon Italian seasoning
½ teaspoon salt
¼ teaspoon ground pepper
Step 1
Position racks in upper and lower thirds of oven; preheat to 450
degrees F.
Step 2
Place squash cut-side down in a microwave-safe dish; add 2
tablespoons water. Microwave, uncovered, on High until the
flesh is tender, about 10 minutes. (Alternatively, place squash
halves cut-side down on a rimmed baking sheet. Bake in a 400
degrees F oven until the squash is tender, 40 to 50 minutes.)
Step 3
Meanwhile, heat oil in a large skillet over medium heat. Add
broccolini, garlic and red pepper (if using); cook, stirring
frequently, for 2 minutes. Add water and cook, stirring, until the
broccolini is tender, 3 to 5 minutes more. Transfer to a large
bowl.
Step 4
Use a fork to scrape the squash from the shells into the bowl.
Place the shells in a broiler-safe baking pan or on a baking
sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian
seasoning, salt and pepper into the squash mixture. Divide it
between the shells; top with the remaining 1/4 cup mozzarella
and 2 tablespoons Parmesan.
Step 5
Bake on the lower rack for 10 minutes. Move to the upper rack,
turn the broiler to high and broil, watching carefully, until the
cheese starts to brown, about 2 minutes.
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7. INGREDIENTS
INGREDIENTS
INGREDIENTS
DIRECTIONS
DIRECTIONS
DIRECTIONS
JALAPEÑO-POPPER STUFFED CHICKEN
JALAPEÑO-POPPER STUFFED CHICKEN
JALAPEÑO-POPPER STUFFED CHICKEN
¼ cup finely chopped pickled
jalapeños
¼ cup Monterey Jack cheese
2 tablespoons reduced-fat
cream cheese, softened
1 large egg
¼ cup cornmeal
2 (8 ounce) boneless skinless
chicken breasts, trimmed
¼ teaspoon salt
¼ teaspoon ground pepper
1 tablespoon extra-virgin
olive oil
Step 1
Preheat oven to 425 degrees F.
Step 2
Combine jalapeños, cheese and cream cheese in a small bowl.
Step 3
Lightly beat egg in a shallow dish. Place cornmeal in a separate
shallow dish.
Step 4
Cut a horizontal slit along the thin, long edge of each chicken
breast, nearly through to the opposite side. Place half the filling
in the center and press the edges firmly together. Sprinkle both
sides with salt and pepper. Coat the chicken in the egg, then
dredge in the cornmeal.
Step 5
Heat oil in a large ovenproof skillet over medium-high heat; add
the chicken and cook until lightly browned on one side, about 3
minutes. Turn the chicken over and place the skillet in the oven.
Roast until an instant-read thermometer registers 165 degrees F,
10 to 15 minutes.
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8. INGREDIENTS
INGREDIENTS
INGREDIENTS
DIRECTIONS
DIRECTIONS
DIRECTIONS
EASY CAULIFLOWER FRIED RICE
EASY CAULIFLOWER FRIED RICE
EASY CAULIFLOWER FRIED RICE
2 tablespoons peanut oil,
divided
4 large eggs, lightly beaten
4 cups cauliflower rice (see
Tip)
1 red bell pepper, chopped
2 scallions, sliced, greens
and whites separated,
divided
1 tablespoon minced fresh
ginger
2 tablespoons chile-garlic
sauce (such as sambal oelek)
2 teaspoons reduced-sodium
soy sauce or tamari
½ cup unsalted peanuts
Step 1
Heat 1 tablespoon oil in a large nonstick skillet over medium-high
heat. Add eggs and cook, tilting the pan and lifting the edges
with a spatula to let the uncooked egg flow underneath, until
almost set on the bottom, 1 1/2 to 2 minutes. Flip and continue
cooking until set completely, about 30 seconds more. Transfer to
a cutting board and slice into bite-size strips.
Step 2
Heat the remaining 1 tablespoon oil in the pan over medium-high
heat. Add cauliflower rice, bell pepper, scallion whites and
ginger. Cook, stirring occasionally, until the cauliflower is soft
and beginning to brown, about 5 minutes. Add chile-garlic
sauce, soy sauce (or tamari), peanuts and the eggs. Stir until
combined and heated through, about 30 seconds. Garnish each
serving with scallion greens.
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9. INGREDIENTS
INGREDIENTS
INGREDIENTS
DIRECTIONS
DIRECTIONS
DIRECTIONS
KUNG PAO CHICKEN WITH BELL PEPPERS
KUNG PAO CHICKEN WITH BELL PEPPERS
KUNG PAO CHICKEN WITH BELL PEPPERS
1 pound boneless, skinless
chicken breast, cut into 1/4-
inch-thick slices
2 teaspoons reduced-sodium
soy sauce plus 1 Tbsp.,
divided
1 teaspoon dry sherry plus 1
Tbsp., divided
2 teaspoons cornstarch
2 teaspoons toasted sesame
oil
2 tablespoons unsalted
chicken broth
2 teaspoons balsamic
vinegar
2 teaspoons chile-garlic
sauce (see Tips)
2 tablespoons vegetable oil,
divided
3 slices fresh ginger, peeled
and smashed (see Tips)
1 medium red bell pepper, cut
into 1-inch squares
1 medium green bell pepper,
cut into 1-inch squares
¼ teaspoon salt
2 tablespoons unsalted dry-
roasted peanuts
Step 1
Combine chicken, 2 tsp. soy sauce,
1 tsp. sherry, and cornstarch in a
medium bowl. Stir until the
cornstarch is no longer visible. Add
sesame oil and stir until the
chicken is lightly coated.
Step 2
Combine broth, vinegar, chile-
garlic sauce, and the remaining 1
Tbsp. soy sauce and 1 Tbsp. sherry
in a small bowl. Set aside.
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Step 3
Heat a 14-inch flat-bottomed carbon-steel wok (or a 12-inch
stainless-steel skillet) over high heat until a drop of water
vaporizes within 1 to 2 seconds of contact. Swirl in 1 Tbsp.
vegetable oil. Add ginger; stir-fry until fragrant, about 10
seconds. Push the ginger slices to the sides and add the chicken
in an even layer. Cook, undisturbed, until it begins to brown,
about 1 minute. Using a metal spatula, stir-fry the chicken until
lightly browned but not cooked through, about 1 minute more.
Transfer to a plate.
10. Step 4
Swirl in the remaining 1 Tbsp. vegetable oil. Add bell peppers;
stir-fry for 1 minute. Return the chicken to the pan along with the
reserved sauce; season with salt and stir-fry until the chicken is
cooked through, 1 to 3 minutes. Remove from heat and sprinkle
with peanuts.
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11. INGREDIENTS
INGREDIENTS
INGREDIENTS
DIRECTIONS
DIRECTIONS
DIRECTIONS
LOW-CARB EGGPLANT PIZZAS
LOW-CARB EGGPLANT PIZZAS
LOW-CARB EGGPLANT PIZZAS
1 pound eggplant, unpeeled,
cut crosswise into 1/2-inch-
thick slices
⅛ teaspoon kosher salt
2 tablespoons extra-virgin
olive oil
¼ teaspoon ground pepper
2 ½ ounces mild or hot Italian
turkey sausage, casing
removed
1 cup sliced fresh cremini
mushrooms
⅓ cup reduced-sodium
marinara sauce
1 cup shredded part-skim
mozzarella cheese
2 tablespoons chopped fresh
basil or small basil leaves
Step 1
Preheat oven to 375 degrees F. Sprinkle eggplant slices with
salt; place on a paper-towel-lined plate and let stand for 10
minutes. Pat with a paper towel to remove excess moisture.
Brush both sides with oil and sprinkle with pepper; place in a
single layer on a parchment-paper-lined rimmed baking sheet.
Bake until tender and lightly browned, 18 to 20 minutes. Remove
from oven. Increase oven temperature to broil with rack about 6
inches from heat.
Step 2
Meanwhile, heat a medium nonstick skillet over medium-high.
Add sausage and mushrooms and cook, stirring often, until the
sausage is no longer pink and the mushrooms are tender and
browned, about 6 minutes. Set aside.
Step 3
Spread marinara evenly over the eggplant slices (1 1/2 to 2
teaspoons each). Divide the sausage mixture evenly among the
slices and sprinkle evenly with cheese. Broil until the cheese is
melted and browned, about 3 minutes. Sprinkle with basil and
serve immediately.
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12. INGREDIENTS
INGREDIENTS
INGREDIENTS
DIRECTIONS
DIRECTIONS
DIRECTIONS
CAULIFLOWER GRILLED CHEESE
CAULIFLOWER GRILLED CHEESE
CAULIFLOWER GRILLED CHEESE
SANDWICHES
SANDWICHES
SANDWICHES
5 cups cauliflower florets
(about 1 pound)
1 cup shredded Cheddar
cheese
1 large egg, beaten
¼ teaspoon ground pepper
⅛ teaspoon salt
1 medium poblano or bell
pepper, seeded and cut into
4 wide strips
1 small onion, cut into 1/4-
inch slices
2 teaspoons extra-virgin
olive oil
4 (1/2 ounce) slices melty
cheese like Monterey Jack or
fontina
Step 1
Place oven racks in upper and lower thirds of oven. Preheat to
425 degrees F. Line one large baking sheet with parchment
paper.
Step 2
Place cauliflower in a food processor. Process until finely
grated. Transfer to a microwave-safe bowl. Cover loosely and
microwave on High for 3 minutes. Let cool slightly. Transfer the
cauliflower to a clean kitchen towel and wring out excess
moisture. Return to the bowl and stir in Cheddar, egg, pepper
and salt until thoroughly combined. Using about 1/4 cup of the
cauliflower mixture for each, create eight 3-inch squares on the
prepared baking sheet.
Step 3
Toss pepper and onion with oil on a large rimmed baking sheet.
Bake the cauliflower squares and the vegetables, switching the
pans in the oven halfway through, until the cauliflower is
browned and crispy around the edges and the vegetables are
soft, 20 to 25 minutes.
Step 4
Lightly oil a large nonstick skillet; heat over medium heat. Chop
the peppers and onions. Place about 1/4 cup pepper mixture and
a slice of cheese on one cauliflower "toast." Top with a second
cauliflower "toast." Repeat with the remaining cauliflower
toasts, vegetables and cheese. Cook, turning once, until the
cheese is melted, about 4 minutes total.
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13. INGREDIENTS
INGREDIENTS
INGREDIENTS
DIRECTIONS
DIRECTIONS
DIRECTIONS
CREAMY LEMON CHICKEN PARMESAN
CREAMY LEMON CHICKEN PARMESAN
CREAMY LEMON CHICKEN PARMESAN
Ingredients
Ingredient Checklist
⅓ cup all-purpose flour
2 large eggs, lightly beaten
¾ cup whole-wheat panko
breadcrumbs
½ cup grated Parmesan
cheese, divided
1 teaspoon Italian seasoning
1 teaspoon garlic powder
4 4-ounce chicken breast
cutlets
3 tablespoons extra-virgin
olive oil, divided
2 cloves garlic, minced
1 cup low-sodium chicken
broth
¼ cup lemon juice
¼ teaspoon salt
½ cup half-and-half
¼ cup chopped fresh parsley
Step 1
Preheat oven to 400 degrees F.
Place flour in a shallow dish.
Place beaten eggs in another
shallow dish. Combine panko, 1/4
cup Parmesan, Italian seasoning
and garlic powder in a third
shallow dish.
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Working with one at a time, coat each cutlet in flour, shaking off
the excess. Transfer to the egg mixture and turn to coat. Transfer
to the panko mixture and turn to coat. Reserve 1 tablespoon of the
flour (it will be cooked later) in a small bowl. Discard any
remaining flour, egg and panko mixture.
Step 2
Heat 1 tablespoon oil in a large skillet over medium-high heat.
Add 2 cutlets and cook, flipping once, until golden, 1 to 2 minutes
per side. Transfer to a large baking sheet. Reduce heat to
medium and add another 1 tablespoon oil to the pan. Add the
remaining two cutlets and cook, flipping once, until golden on
both sides, 1 to 2 minutes per side. Transfer to the baking sheet.
Bake the cutlets until cooked throughout, about 10 minutes.
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Step 3
Meanwhile, wipe out the pan. Add the remaining 1 tablespoon oil
and heat over medium-high heat. Add garlic and cook, stirring,
until fragrant, about 30 seconds. Add broth, lemon juice and salt
to the pan. Bring to a boil. Whisk half-and-half into the reserved 1
tablespoon flour. Add to the broth mixture and cook, stirring
frequently, until reduced by about half and thickened enough to
coat the back of a spoon, 8 to 10 minutes. Remove from heat.
Step 4
Transfer the cutlets to a large platter. Drizzle with the sauce and
top with the remaining 1/4 cup Parmesan and parsley.