4 Tips for Converting Low Carb Recipes To Your Crockpot

Perhaps you've been on a low carb diet for a while and have quite a collection of recipes. That's great. You may have even converted some of your own higher carb recipes to low-carb recipes already. That's great, too.

Now you've decided to get your crockpot out again. But, when you look at your recipes, you're wondering if there is any way you can make the same dishes in your crockpot that you made in the oven or on the stove top.

Yes, there are ways to convert your favorite low carb recipes so you can enjoy the convenience of your crockpot AND your low carb lifestyle. Let's take a look at a few tips to keep in mind when using your crockpot to create the low-carb meals you already love.

Beef Stroganoff (Photo credit: Wikipedia)

1. Watch the Liquids

Probably the most important thing to keep in mind is the liquid content. The crockpot is made to create more liquid rather than evaporate liquid. If a recipe is quite watery already, you will make it more watery if you add the same liquid you did in the stove top recipe. You will want to use less liquid in most recipes in most cases. If you are making a dish that requires cooking down, you won't get the same results. When a recipe calls for a reduction in liquid, you could scoop out some of the liquid, pour it in a saucepan, and reduce it on the stove top. There are ways to make it work. You just have to plan ahead.

2. Beware of Super Lean Proteins

We love our lean proteins, I know. But, in the crockpot, you have to remember that you'll need plenty of moisture to cook those lean proteins without drying them out. Again, that's where the increased liquid comes in. The lid on the crockpot is designed to produce condensation, dripping moisture into the contents. This helps keep meats moist, but you will have to add liquid when you cook lean meats as they contain very little moisture. (This is actually a good thing - low and slow is the healthiest way to cook meats!) Just remember when you're cooking lean meats for a long period of time at low heat, they will need a little help to stay moist and tender.

3. Season At the End

The most surprising difference in crockpot cooking to me is the seasoning. If you add the same amount of seasoning you would in a recipe you make on the stove top, then cook it in the crockpot, chances are you will experience a bit of overload on the taste buds. Herbs and spices tend to intensify during the long cooking time required in the crockpot. You will want to start by cutting your seasonings, including salt and pepper, in half during cooking. Then taste and add more just before serving if you wish. Fresh herbs are especially susceptible to this intensifying of flavor. Some may even get bitter. Better safe than sorry - just add them at the end.

4. A Note On Browning and Sauteing

(Photo credit: Wikipedia)

This is a personal preference. I know the idea behind the crockpot is to throw all of the ingredients in together, turn it on, and walk away. And, I know that many of your regular recipes probably call for browning meat and sauteing onions, celery, and other vegetables. The truth is, browning and sauteing can improve the look and flavor of the ingredients when using the crockpot. For the same reasons you brown and saute for an oven or stove top recipe, you may want to do the same before you put the ingredients in the crockpot. This is one area where you may not want to change your regular recipe instructions. Just go ahead and get out your skillet and use the same method, then put everything in your crockpot and carry on.

Many recipes you enjoy on your low carb diet can be tweaked to work in your crockpot as well as on the stove top or in the oven. Whether you have stir-fry recipes, grilled specialties, favorite casseroles, or delicious soups, stews, or chowders, give your recipes a try in your crockpot. If you keep in mind these few differences in cooking methods, the end result will be delicious and satisfying.

Low-Carb Recipe: Asparagus Double Cheese Quiche

Mmmm....we're eating fancy this week on our low-carb diet theme! Few foods are more delicious, satisfying, and easy to prepare than a good quiche. This crust-free version is packed with protein for a satisfying meal that looks like a gourmet treat, but is surprisingly simple to make.

Asparagus Double Cheese Quiche
(Serves 4-6.)

Ingredients:

1 1/2 lb asparagus, washed, woody ends trimmed off
2 1/2 cups cottage cheese
1 green onion, chopped
1/2 cup chopped parsley
4 eggs (from pasture-raised chickens)
1 tsp Dijon mustard
2 oz Mozzarella cheese
1 Tbsp freshly grated Parmesan cheese

Directions:

• Preheat oven to 350 degrees and coat a quiche pan (or large pie pan) with oil or cooking spray.
• Cook asparagus in a steamer until just tender; remove and cut off asparagus heads; set aside. Take the stalks and chop them up small.
• Put the cottage cheese, onion, parsley, eggs, mustard,  and Mozzarella into food processor and pulse to combine well.
• Spoon out the quiche mixture into a large bowl and add the chopped asparagus stalks, folding gently to combine.
• Pour the mixture into your quiche pan.
• Evenly arrange the asparagus tips on top of the quiche mixture.
• Sprinkle the Parmesan cheese over the top.
• Bake in preheated oven for 30 to 35 minutes or until quiche sets up completely.  Test with a toothpick, making sure it comes out clean.
• Remove from oven and let sit at room temperature for 5-10 minutes before cutting to serve.

Low-Carb Recipe: Easy Chicken Cordon Bleu

You may be excited to learn that some of your favorite fancy meals - such as chicken cordon bleu - are actually low-carb. This tasty and easy recipe lets you splurge on a delicious gourmet meal at home, without cheating on your diet! Serve alongside a simple spinach salad, lightly dressed with balsamic vinaigrette.

Easy Chicken Cordon Bleu
(4 Servings.)

Ingredients:

4 thin chicken cutlets
4 thin ham slices
4 oz Bleu cheese
1 Tbsp olive oil
1 large egg, beaten
1 cup Parmesan cheese

Directions:

• Preheat oven to 350 degrees and oil a shallow baking dish.
• Lay chicken cutlets out on work surface, lay one piece of ham on each cutlet, then place even amounts of the Bleu cheese on top of each slice of ham.
• Roll the cutlets up and secure with a toothpick.
• In a shallow bowl, whisk together the olive oil and egg.
• In a shallow bowl, put the Parmesan cheese.
• Take each cutlet roll and first dip in egg mixture, then roll in Parmesan cheese and place in prepared baking dish.
• Bake in preheated oven for 25 to 35 minutes or until chicken is cooked through.  (Cooking time will depend on how thin the cutlets are.)
• Remove and allow to cool slightly at room temperature before serving.

The Theory Behind The Low Carb Diet: A Quick Study

Our society has become overrun with fast food restaurants, microwave dinners, and unhealthy eating habits.  It’s no wonder obesity and other health issues have become a scary reality for many people.  All this bad news has us looking for the perfect diet to live a healthier lifestyle and lose that excess weight. 

There is a ton of information surrounding any type of diet, but it seems the low carb diet has more than its fair share of confusion.  When it comes right down to it for any diet program, we just want to know if it works.  But, knowing HOW a diet works will help us decide if it's the right diet for our needs. 

Example of a low-carb meal (Photo credit: Wikipedia)

Why has there been so much hype behind the low carb diet?  When we hear the term 'low carb diet' we may think 'Atkins' or 'South Beach.'  But even low carb diets differ.  Many of us have moved away from the old  low-fat, calorie-counting diets of the 80's and embraced these newer low carb diets, and I might say with great weight loss success.  But, will a low carb diet work long-term?  And, is it truly healthy and safe?  To answer these questions, we need more information.  Let's take a look at a few basic theories of the low carb diet:

1. Carbohydrates are a source of fuel, producing energy for our bodies to run on.  When we reduce the amount of carbs we take in on a daily basis, it is believed that the body will start burning fat as the main source of energy instead.

We are required to eliminate 'bad carbs' from our diet when following a low carb diet.  All foods with added sugars and empty calories are no longer permitted.  It makes sense that we are going to lose some weight due to just these simple changes in our eating habits. 

2. Proteins and fats tend to make us feel fuller for a longer period of time.  Thus, we should be able to avoid overeating and snacking between meals because we feel satisfied and do not crave more food.

3. A low carb plan is easier to stick to than some other diets out there.  A dieter is going to track carbs rather than fat intake and calories.  Foods that are higher in fat and calories are often okay as long as the total carbs remain low.  For this reason, we can still enjoy some of our favorite foods on this diet without feeling like we are cheating.

The low carb diet idea has been around for several years, and there has been much debate on whether the long-term effects are good or bad.   If you do any type of research, you will find success stories, but also concerns about heart and kidney problems, nutritional imbalance, and a multitude of other issues.  Before beginning any diet, take the necessary steps to become familiar with all aspects of it.  Consult your doctor and see if this plan fits your particular situation.

Remember to use common sense when dieting.  This may seem so simple, but many people who have weight or health issues can get excited about finally finding the right diet.  Then they go overboard and remove many necessary nutrients from their diet in hopes of losing weight.  No matter how many debates, studies, or theories arise from research, the key is to know your own body and determine what is right for your own health and fitness.  And remember to consult your health care professional before beginning any diet program.

Low-Carb Recipe: Marinated Mixed-Up California Salad

Obviously most salads are low-carb, at least if you leave off the croutons and sugary dressings. Most store-bought dressings contain added sugar; making your own dressing is not only super easy, but also much more delicious - and way cheaper! This unique and tasty salad combines salty and sweet flavors that will give your taste buds a treat! You can eat it on its own, or serve over a bed of salad greens.

Marinated Mixed-Up California Salad
(Serves 4.)

Ingredients:

3 nectarines, chopped
4 oz fresh mushrooms, quartered
1 cup grape tomatoes, halved
1/3 cup chopped green onions
3 oz. sliced black olives, drained
1 can or jar (8 oz.) artichoke hearts, drained, liquid reserved
2 Tbsp olive oil
1 lemon, juiced
1/2 tsp dried thyme (or 1/2 Tbsp fresh thyme)

Directions:

• In a large bowl, put the nectarines, mushrooms, tomatoes, onions, olives, and artichokes.
• In a separate bowl, pour the reserved liquid from artichokes, add the olive oil, lemon juice, and thyme, and whisk together until well blended.
• Pour this dressing immediately over the salad ingredients, toss together, then put in refrigerator for 2 to 4 hours to marinate well; stir a couple times during this time.

Low-Carb Recipe: Chicken Capers Piccata

Chicken is a great choice for a low-carb diet; it's high in protein, tasty, and can be used in literally thousands of different dishes. Its firm but tender texture, and mild flavor means it goes well in everything from spicy Indian curry, to Mexican stew, to Italian casseroles. This delicious low-carb recipe is simple to make, and tastes absolutely divine.  To cut the carbs even more, use almond flour, but usually a couple of tablespoons of whole wheat is fine - unless you're gluten-sensitive. (Without the wheat flour, this also makes a great choice if you're trying to go gluten-free.)

Chicken Capers Piccata
(Serves 4-8.)

Ingredients:

Chicken piccata. (Photo credit: Wikipedia)

4 boneless, skinless chicken breasts, cut in half lengthwise so you have 8 thin cutlets
black pepper to taste
3 Tbsp whole-wheat or almond flour
3 Tbsp cooking oil
1/2 cup fresh lemon juice
1/2 cup chicken broth
1 Tbsp capers
2 Tbsp chopped fresh parsley
1 thinly sliced lemon for garnish (optional)

Directions:

• Season chicken to taste with black pepper.
• Put the flour in a plastic food bag, add the chicken cutlets, and shake to coat.
• Put a large skillet over medium-high heat, add the cooking oil, and when pan sizzles, add the cutlets, browning both sides (about 3 minutes each side or until nicely browned.)
• Remove chicken from skillet and set aside.
• In the same skillet over medium-high heat, add the lemon juice and broth, bring to a gentle boil, stirring to bring up the fried pieces from bottom of skillet; turn heat to low and add the capers; stir.
• Arrange the chicken evenly into the skillet and simmer for 5 minutes. Remove and sprinkle parsley over chicken.
• Serve by putting chicken on plate and pour sauce over chicken.
• Garnish with lemon slices if desired.
• You can serve 2 cutlets on each plate to feed 4 a full meal, or 1 cutlet on each plate to serve 8 a light lunch.
• May be served over a bed of mixed greens to stretch your low-carb meal.

Learn These Low Carb Diet Guidelines

One of the best ways to get on track to healthy eating is to eliminate some of the unhealthy foods from your diet, such as processed foods and simple carbohydrates. This month, we'll be sharing some facts about eating fewer carbs, as well as lots of delicious and healthy low-carb recipes. Today we're going to clear up some of the confusion about eating a low-carb diet.

The guidelines of any diet can be a confusing mess if you don’t have a clear understanding what the diet is all about.  Why are certain foods permitted and others are eliminated?  What are these 'good' foods actually doing for your body and your health?

Low carb diets focus on omitting the bad carbs (simple carbohydrates) from your diet, and replacing them with good carbs (complex carbohydrates.)  Since carbohydrates provide a source of energy for your body, it’s important to remember not to eliminate all carbs from your diet.  This is often a mistake among excited dieters when they don’t have all the facts. 

Another mistake sometimes made by overly enthusiastic low carb dieters is thinking you can meet all your body's needs by eating just protein.  Again, good carbs provide the fuel to burn for energy.  You need protein, but you also need to feed your body good carbs to stay nutritionally in balance.  Let's sort through some of the basic guidelines for eating a low carb diet.

Bad Carbs

Carbs, carbs, carbs. (Photo credit: Wikipedia)

It's easy to understand why foods that have added sugars such as soda, candy, cookies, and syrups are on the bad carbs list.  Sugar is sugar, right?  But then you'll find white bread, pasta, cereals, rice, and potatoes on the same bad carb list.  Why?  Because refined flour and starchy foods actually are sugar – or at least your body thinks they are and treats them like sugar.  Bad carbs (also known as simple carbs) give the body a quick energy boost, but drops off just as quickly.

Now, if you’re thinking “That’s everything I like to eat!” you are definitely not alone.  When you factor in your fast paced life, along with convenience foods, it’s no surprise we get into the habit of eating foods that aren't always healthy.  However, if you discipline yourself and start thinking about eating healthier as a life-altering process, or even a life-saving process, eliminating those bad carbs from your diet doesn't seem so hard to do.

Good Carbs

These foods are generally higher in fiber and sometimes in fat, too, but good fat.  Like bad carbs, good carbs give you an energy boost, but it's slower to come.  Unlike bad carbs, the energy boost lasts longer, preventing those dangerous spikes in blood sugar.  So, what's on the good carb list?

Depending on the particular low carb diet plan you are following, you'll be able to eat many foods you already enjoy.  You'll be eating a variety of vegetables, fruit and berries, along with nuts and some whole grains in order to get your good carbs.  These will include non-starchy vegetables such as celery, cucumbers, mushrooms, bell peppers, onion, broccoli, eggplant, tomatoes, jicama, all sorts of greens and some root crops, just to name a few.  Whereas bad/simple carbs have little or no nutritional value, these foods provide the nutrients your body needs to maintain good health and prevent illness and disease.

Roast chicken & vegetables = protein & good carbs. (Photo credit: Wikipedia)

Healthy Proteins

Of course, a low carb diet also means a diet rich in protein and healthy fats.  This will include fish, poultry, meat, cheese, nuts, and eggs, along with vegetarian choices such as beans, legumes, and even broccoli and Brussels sprouts.  Not only are proteins important for your health, but the fat provided in some proteins is also necessary to help you feel full after eating.  This prevents over-eating and unhealthy snacking.

The portion of protein versus good carbs varies from diet to diet.  Again, you want to consult your health care professional to see how your particular health needs will be met.  Also, not every protein is desirable in your healthier diet.  You may want to avoid red meats, or cook leaner cuts, for instance.  Cooking your proteins properly is another consideration.  That lean cut of protein or seafood won't be healthy if you cook it in processed oils or cover it in sugary sauces or glazes.  Eggs are considered a perfect protein but if they're fried in butter, your low carb diet will be sacrificed.  Choose your protein, then choose your cooking method using good fats and you'll be on the right track.

Quick Tips

Starting a new diet may be difficult, but the hard part really comes when you are trying to stick to it.  In the beginning, you're all excited about the possibilities.  As time goes on, you may lose momentum, or interest, or both.  There are a few ways to help you stay on track through the ups and downs that come with any diet.  Let's tick off a few here:

Schedule your meal times and plan your menus in advance. This makes it easier to stick with a routine and not stray from your diet.  With this, you'll also be making out grocery lists for your menus.  Shopping with this list will help you avoid impulse buying. 

Ease yourself into healthier eating habits so you don't feel deprived.  Cutting out your favorite 'bad carbs' all at once can be stressful and leave you feeling hungry and sad.  Keeping some potatoes and pasta in the house isn't the worse thing you can do.  Just make them sweet potatoes and whole grain pasta to be on the healthier side.  Even having a few crackers or a cookie or two isn't the end of the world.  If this dieting 'safety net' is helpful, go ahead.  After a while, you won't want them around anymore.

If you're craving carbs, try eating good carbs before you eat the bad carbs.  Wait twenty minutes, eat more good carbs, wait, and continue.  If your craving continues, go ahead and indulge in your craving.  Don't beat yourself up just because you ate a snack that's not on your diet.  Enjoy it, then let it go.

Make a list of  'good carbs' and keep it with you at all times.  This is especially helpful when you don't get your menu plan written and find yourself in the grocery store, spinning around, uncertain of which direction to go – and hungry!  Without direction, your hungry tummy will lead you into the sweets, starch, or bakery aisle.  So, be prepared.

Keep in mind that if you’ve been eating a steady diet of bad carbs, so breaking this old habit won't be easy and there will be setbacks.  You don't have to make the change all at once.  Take baby steps if you need to at first.  Make small changes in your eating habits and lifestyle.  This can help you feel less deprived, which could save your diet in the long run.  A healthier, more energetic lifestyle will be well worth your effort.