Low-Carb Recipe: Crockpot Coconut Mushroom Soup

Yum! Coconut mushroom soup is one of my favorites! I usually love the Thai versions, which this one is not, but it's easy to modify. If you want a more Asian flavor, simply omit the thyme and add 2 tsp minced fresh ginger, and swap the bay leaf for a lime leaf. You can also add a Tbsp of fish sauce instead of the salt if desired.

Either way, this hot, creamy, and delicious soup sure hits the spot on a cold winter evening! And it's great for low-carb and gluten-free diets.

Crockpot Coconut Milk Mixed Mushroom Soup
(4-6 servings.)

(Image courtesy of Apolonia at FreeDigitalPhotos.net.)

Ingredients:

2 lbs fresh mixed mushrooms (choose a variety)
1 cup boiling water
1 small onion, finely diced
3 garlic cloves, minced
1/2 Tbsp fresh thyme, rough chopped
1 tsp kosher salt
1/2 tsp black pepper
1 bay leaf
4 cups vegetable broth
1 cup coconut milk, natural not sweetened
4 tsp coconut oil

Directions:

• In a heat-resistant glass bowl, put the mushrooms, pour in the boiling, and let steep for 30 minutes.  Drain mushrooms through a fine metal mesh colander or sieve, reserving liquid.
• Put mushrooms on a cutting board and dry with paper towels, then chop up fine; set aside.
• In a large skillet over medium heat, put 1 tsp of the coconut oil and heat until melted and hot.
• Add the chopped mushrooms and cook until mushrooms brown slightly and liquid evaporates.
• Transfer mushrooms to crockpot.
• In same skillet, add the remaining 3 tsp coconut oil and heat over medium heat, then add onions and cook until just softened.
• Pour reserved mushroom liquid into skillet with onions, and add the garlic, thyme, salt and black pepper, and cook for 1 minute, stirring often.
• Transfer this mixture to crockpot with mushrooms.
• Add bay leaf, broth, and coconut milk to the crockpot, stir.
• Cover crockpot, set temperature to LOW, and cook for 6 to 8 hours.
• Uncover, remove the bay leaf, discard, and serve hot in soup mugs.

Recipe: Garden Veggie & Ginger Beef Stir Fry

There is a myth out there that eating healthy or trying to lose weight means eating boring, flavorless foods, but nothing could be further from the truth! The best foods for your health are often some of the tastiest as well! This delicious, healthy stir fry packed with flavor and nutrients is a great example.

Lots of fresh veggies and tender grass-fed beef will make this a super healthy and delicious meal, without all the fat-promoting carbs. For even fewer carbs, omit the rice and serve over shredded cabbage instead, but a bit of brown rice now and then is fine for most diets. You can easily make this vegetarian as well; just use tempeh or firm tofu in place of the beef.

Garden Veggie And Ginger Beef Stir Fry
(Serves 4.)

(Image courtesy of zirconicusso at FreeDigitalPhotos.net.)

Ingredients:

1 tsp soy sauce
1 clove garlic, minced
1-2 tsp minced fresh ginger (to taste)
1/3 cup water
1/4 cup avocado oil or coconut oil
8 oz lean grass-fed beef, sliced thin
1 cup carrot, cut into thin strips
1 bell pepper, sliced into thin strips
1 small onion, sliced into thin strips
2 cups broccoli, small florettes
8 oz fresh mushrooms, sliced
Cooked brown or wild rice, optional

Directions:

• In a small bowl, combine the soy sauce, garlic, ginger, and water, and mix together; set aside.
• Heat 1/2 the oil in wok or large frying pan, when hot add beef and stir, cooking quickly; remove beef.
• Put remaining oil in wok and add the carrots, cook for 1 minute, stirring, then add the remaining vegetables and cook, stirring often, until vegetables soften slightly.
• Pour in the soy sauce mixture you made earlier, stir, reduce heat, and cook for another minute until hot and bubbly and aromatic.
• Remove from heat, add beef back into the mixture, and stir.
• Serve over cooked brown rice or wild rice if desired.

Recipe: Tomato Lime Garnished Spicy Poblano Avocado Soup

The Fat Resistance Diet emphasizes eating plenty of healthy protein and fats, along with loads of fresh fruits and veggies to stimulate your body's natural fat-burning ability, and reduce your cravings for fat-promoting carbs.

This delicious soup is packed chock full of amazing fresh flavors, and the healthy fats from the avocado will help keep you feeling full and satisfied.

Try this as a light lunch, or a side dish along with a lean protein of your choice.

Tomato Lime Garnished Spicy Poblano Avocado Soup

Ingredients:

(Photo credit: Wikipedia)

2 Tbsp finely diced tomato
2 Tbsp finely chopped green onion
2 tsp fresh lime juice
pinch salt
4 to 6 ripe avocados, peeled and diced
1/3 Tbsp lime juice
3 cups chopped sweet white onion
2 1/4 cups chopped yellow bell pepper
3/4 cup chopped poblano chile pepper
1 garlic clove, minced
2 tsp olive oil
1 cup dry white wine
2 chicken stock
2 tsp ground cumin
1 tsp chile powder
1/2 tsp white pepper
1 1/2 tsp kosher salt
12 cilantro sprigs
crumbled feta cheese for garnish

Directions:

• To make garnish, mix together the tomato, green onion, 2 teaspoons lime juice, and a large pinch of salt; set aside.
• To make soup, dice avocado and mix with 1/3 tablespoon lime juice; set aside.
• In a skillet, put the onion, both peppers, garlic, and 2 tsp olive oil over medium-high heat and cook stirring often until vegetables are softened and lightly browned, about 4 to 5 minutes.
• With skillet still on heat, push vegetables aside and pour in the wine, stirring to deglaze the pan, then reduce heat to medium-low and simmer until liquid is reduced by half.
• Add the stock, cumin, chile powder, white pepper, and salt; turn heat to low, cover pan, and simmer for 1 hour. Remove from heat and let cool just enough to handle.
• Pour the mixture into the food processor, then add the avocados and the cilantro springs.  Put processor on puree setting and blend until smooth.  You can change consistency by adding a bit more stock if you wish. Taste and season with additional salt, if necessary.
• Serve immediately in big bowls and top with the tomato garnish you made in the first step.
• If you need to reheat the soup after you puree it, pour it into a large saucepan and put over low heat and heat very slowly; make sure not to boil.

What Is The Fat Resistance Diet?

The Fat Resistance Diet was developed by Dr. Leo Galland, who is recognized as an expert in the field of nutritional medicine. It is based on the concept that hormones, which include leptin and adiponectin, control the appetite and body fat levels in the body. When fat levels become too high in the body, inflammation occurs that subsequently alters the body chemistry and balance of these hormones. The idea behind the diet is to reduce inflammation which restores the body's chemistry, reducing cravings, promoting fat burning, and helping the dieter to achieve a healthy weight.

3 Stages of Weight Loss and Control

(Photo credit: Wikipedia)

There are three stages to the Fat Resistance Diet. In the initial stages carbohydrates such as grains and starchy vegetables are avoided, but as the dieter progresses through the three stages the amount of carbohydrates is gradually reintroduced.

Stage 1 concentrates on reducing inflammation and restoring blood sugar levels. This is achieved by an abundance of super foods and nine to ten servings of fruit and vegetables every day along with a relatively high intake of quality protein. The high nutritional quality of the this phase will help to re-balance body chemistry and cut your cravings for carbohydrates. This stage also provides a jump-start to the fat loss process.

Stage 2 increases your choice of foods so that the diet is suitable for long-term fat loss. After completing Stage 1, the insulin levels in the body should have decreased which allows for tolerance of more complex carbohydrates in the diet. Stage 2 allows for reintroduction of legumes as well as some whole grains such as oatmeal and brown rice.

Stage 3 is the maintenance stage. In this stage the variety of foods increase further to include healthy grain-based meals like carrot raisin muffins, blueberry flax pancakes, and even whole grain pasta. The inflammation reducing foods are still emphasized while the caloric content of the diet is slightly higher to allow for maintenance of weight loss.

Recommended Foods

The foundation of the diet is fresh fruit and vegetables in abundance, as these contain phytonutrients such as carotenoids and flavonoids which act as anti-inflammatories.

Foods which are high in carotenoids include:

carrots
broccoli
spinach
tomatoes
pumpkin
papaya

Foods which are high in flavonoids include:

blueberries
cherries
pomegranate
citrus fruit
dark grapes
green tea
onions
dark chocolate

Fresh herbs and spices can also be used during the diet because they have important nutritional factors which reduce inflammation and improve the taste of foods without adding calories.

The diet also emphasizes increasing the intake of foods that are high in good fats like the Omega 3 fatty acids found in fish, walnuts, flaxseeds and dark green leafy vegetables. These fats play an important role in reducing inflammation as well as improving general health.

Is This the Diet for You?

The Fat Resistance Diet is a solid weight loss plan based on nutritional science. Besides losing weight, this diet has an added bonus of helping to reduce inflammation within the body and supplying high levels of antioxidants to help control hormones and keep your body healthy and happy. If you like the idea of a diet plan based on scientific study, you might want to give the Fat Resistance Diet a try.

Low-Carb Recipe: Stevia Cranberry Relish

It's hard to believe it's already time to start planning the Thanksgiving meal! If you're trying to watch your carbs, Thanksgiving can be a challenging holiday - with all those mashed potatoes, rolls, pies, etc. While you don't have to give up all your holiday favorites, by cutting the carbs in some areas, you will be able to enjoy a healthier Thanksgiving meal without sacrificing your traditions.

Here is a good example of a delicious low-carb twist on that classic Thanksgiving requirement: cranberry sauce. Rather than loading your cranberries up with sugar, try this recipe - sweetened with the stevia herb, instead.

Please note that some stevia blends are mixed with sugar or artificial sweeteners, so pay attention to the ingredients, and avoid any that have artificial ingredients or more sugar than stevia. Also, stevia is actually much sweeter than sugar, so start with a small amount of sweetener, and add more to taste as desired.

Stevia Cranberry Relish

(Photo credit: Wikipedia)

Ingredients:

1/4 Cup Stevia Blend (add more to taste - making sure it is fully dissolved before adding more)
1 cup Dark Rum
1 lemon, zested
4 cups fresh or frozen cranberries
3/4 Cup chopped walnuts (or other favorite nuts)

Directions:

• Put Stevia Blend and Rum into a big saucepan over medium heat and bring to a boil.
• Add the lemon zest and cranberries, stirring, and bring back up to a boil, then quickly turn the heat down to low to bring it down to a simmer.
• Cover loosely and cook for 10 to 15 minutes, stirring several times during the cooking process.
• Mixture should be cooked down a bit; not too thin.
• Stir in the nuts, mix, and continue cooking on low for 2 minutes.
• Remove from heat and let cool, then refrigerate.
• Serve cold as a side with turkey, pork, or chicken.
• You can play with this recipe if you want, substituting other sweeteners or the rum with other ingredients.  If you eliminate the rum, just use 1 cup of another liquid, such as orange juice or even water. 

Recipe: Creamy Root Vegetable Harvest Bake

"Yummy" is the word that comes to mind to describe this recipe!  While it does contain some carbs, they are in the form of hearty winter vegetables, which are also packed with fiber and nutrition.

Obviously this is a rather rich dish, so if you're trying to watch your weight this winter, make sure to limit your portion size of this hearty side dish, and pair it with with some fresh green veggies, and clean protein like lean grass-fed beef. Eating healthy can be so delicious!

Creamy Root Vegetable Harvest Bake
(Serves 6-8.)

Ingredients:

2 Yukon Gold potatoes, scrubbed and sliced thin
1 turnip, peeled and sliced thin
1 rutabaga, peeled and sliced thin
1 parsnip, peeled and sliced thin
1 celery root, peeled and sliced thin
2 Tbsp butter
2 garlic cloves, minced
1 1/4 cups chicken broth
1 cup heavy cream
1 Tbsp chopped fresh thyme
1 pinch ground nutmeg
1 pinch cayenne pepper
salt and black pepper to taste
1/4 cup finely grated Parmigiano-Reggiano cheese, divided

Directions:

• Preheat the oven to 375 degrees. Coat a 9x13 inch baking dish with olive oil or cooking spray.
• Get out a large pot, fill with water and add salt, and bring water to a boil. Add the vegetables and cook uncovered for 3 minutes (you're just blanching the veggies, not cooking them.)
• Prepare large ice bath in sink.
• Dump veggies into a large colander or strainer, then immediately immerse the strainer of veggies into the ice bath for several minutes until veggies are cold - this stops the veggies from cooking further after being drained.
• Remove the strainer of veggies from ice bath and drain well.
• In a large skillet over medium-low heat, add the butter and garlic and cook for about 1 to 2 minutes or until garlic gets fragrant.
• Add the broth, heavy cream, thyme, nutmeg, and cayenne pepper, stir and continue cooking until mixture begins to simmer and thicken, about 5 minutes.
• Spread vegetables evenly in the prepared baking dish.
• Pour creamy mixture from skillet evenly over vegetables and sprinkle half of the grated Parmigiano-Reggiano cheese over the top.
• Cover the baking dish with aluminum foil, put dish on top of a baking sheet to catch any spills, and bake in the preheated oven for 40 to 45 minutes.
• Pull the rack forward from the oven, uncover the casserole and top with remaining Parmigiano-Reggiano cheese.
• Slide oven rack back into the oven and bake uncovered until top and edges of casserole are browned and bubbly hot, about another 30 to 35 minutes.
• Remove casserole from oven and allow to rest about 10 minutes before serving.
• Serve warm as a side dish or vegetarian main dish.

Getting Rid of Bad Carbs

If you are reading this, chances are you are curious about what all the hubbub is about 'good carbs'  versus 'bad carbs.'  You may be thinking of starting a low carb diet and want to know where the dividing line is.  You may even be wondering what specific foods contain bad carbs and why do you have to get them out of your pantry, refrigerator, and life? 

First a short lesson in Bad Carb 101 and then we'll get to the specifics.

The Basic Bad Carb Breakdown

Chocolate chip cookies. (Photo credit: Wikipedia)

Let me give you a quick review of what bad carb foods look like: bagels, muffins, bread, crackers, and pasta all made with white flour.  Of course, anything containing white sugar is on the list: cookies, cake, candy, pies, and some cereals.  Then we have the starches:  rice and potatoes.  Think 'white flour' and 'white sugar' and add 'starchy foods' and you have a general knowledge of bad carbs.  That's the simple explanation.  But there's more.

When we eat a lot of refined foods that have high carbs and low fiber, we are eating sugar.  Yes, carbs are sugar.  Sugar metabolizes quickly causing a spike in the bloodstream and allows us to quickly get a boost, and just as quickly get hungry again.  Why?  After the sugars enter the bloodstream, the pancreas releases insulin.  The insulin helps us to convert that sugar spike into instant energy and we feel a jolt or 'sugar high.'  Then, after our body has released enough insulin to counteract the 'sugar high,' we feel the CRASH. 

What happens next?  More sugar is craved to offset the CRASH, which could result in the shakes, fatigue, headaches, hunger, and cravings.  What cures these problems?  More sugar.  The cycle has begun.  This sugar roller coaster not only causes these physical reactions, but wreaks havoc on our internal organs and circulatory system.  You can only stop the cycle by eliminating the sugar in the first place.  But how did all this sugar (aka bad carbs) craving get started?

Many of us were raised with these foods because our families were stretching the dollar. The foods we refer to as 'bad carbs' tend to be cheaper.  We learned to love these foods and now we crave them - macaroni and cheese anybody?  Stacks of white bread and dinner rolls were common on most family tables.  It's a great food to stretch the meal a little further.  But, thankfully, times are changing.  We are returning to a time when we grew vegetables, ate mixed grain breads, and had fresh eggs for breakfast.  Eating these types of foods is exactly what a low carb, high fiber diet is all about.

Yes, you will need to give up the bad carbs, which are all the refined, processed foods that you currently find so convenient.  But, you will then fill the pantry and refrigerator with the good carbs that are higher in fiber and nutrients.  Once you make the decision and learn how to plan your meals and snacks, you'll find you don't even miss those bad carbs.  Here's where I can almost hear you say...

But How Will I Live Without My Carbs!

I know.  It's not easy to cut ties with those bad carbs.  Nor is it easy (at first) to see an alternative.  When you go to the drive-thru to get a burger, there often isn't a healthy alternative.  Just see how many organic grass-fed lean beef burgers with a multi-grain bun you can find at a fast food place. What do we get instead?  A suspicious processed product called a hamburger on white flour, sugar added, processed and refined bun.  These are the carbs we can't live without?  No wonder the obesity rates and correlating health problems in America have reached dangerous levels!

How will you live without your carbs?  The answer is; “You don't have to.”  The fact is, you will be eating carbs, but not the carbs that are responsible for the weight gain and health problems you've been concerned about.  Let's get down to the nitty gritty and check out your new direction.

Turning In a Healthier Direction

Making the decision to eat a low carb diet means you have to remove some (or most?) of the food you've been used to eating, and replace it with healthier alternatives;  namely good carbs.  Start by getting rid of the white processed breads and pasta made with white flour.  Replace these with multi-grain and whole wheat breads as well as whole wheat pastas.  Replace any white rice with long grain brown rice and wild rice.  Look for breads, pastas, rice, and bagels that are darker and denser because they are better for you than their 'enriched white flour' or other refined counterparts. 

There are some new specially made low carb breads on the market that are high in fiber which results in a lower 'net carb' per serving.  You'll even find low carb pita breads, multi-grain hamburger and hot dog buns, hoagie rolls, tortillas, crackers, and pasta.  Your new best friend in your low carb diet will be the nutrition label.  Get to know it very, very well.

 (Photo credit: Wikipedia)

Strive to get at least 5 to 6 servings a day of vegetables and 3 to 4 servings of fruit or berries in your low carb diet.  This recommendation will vary with whatever diet you are following, so use it as a guideline.  Of course, these servings should all fall within the 'good carb' category.  Adding at least 10 servings of dietary fiber each day will help you keep your carb count where you want it, and will keep you feeling full and satisfied.

Generally speaking, the darker, richer colored veggies, fruits, and berries are higher in fiber content which lowers the net carb count.  Steer your choices toward vegetables like spinach, kale, collards, mustard, broccoli, beet greens, tomatoes, cucumber, arugula, snap beans, celery, radishes, and asparagus.  For fruits and berries choose citrus and dark berries, but stay away from eating a lot of tropical fruits like banana and mango as they are quite starchy with very little fiber content. 

Do the research on fruits and vegetables and you'll learn you do have choices.  For instance, apples are high in carbs, relatively low in fiber, and very high in sugar.  Compared to jicama, also sweet and crunchy, which has a relatively low amount of carbs, is loaded with fiber, and very low in sugar.  Also (and here's why I read my nutrition data), jicama has 4 times the amount of vitamin C and iron as an apple.  Not a bad alternative!

Let’s not forget about nuts.  Almost all nuts, with the exception of cashews, will fit into your low carb diet.  Be sure to read the label if you are buying a mix, as many mixes include cashews.  Try to buy raw nuts.  You can always roast them yourself to bring out more of that nutty flavor.  Then, there are dried beans, lentils, and peas.  These foods do have a fair amount of good carbs which, at first glance, may not seem to fit in your daily carb limit.  But, don't forget the magic fiber!  Subtract the fiber from the carbs and you have a net carb count that is very respectable.  Eating some form of these food items (think hummus) may add about 10 grams of fiber per day and keep you safely in the low carb zone.

Living without those bad carbs in your life starts with a decision.  Have you decided to rid yourself of the unhealthy eating practices you have become accustomed to?  If so, I can tell you that you will feel better, and look better, than you ever have before!

Low-Carb Recipe: Garden Veggie And Ginger Beef Stir Fry

Stir fries work great for a low-carb diet, as they generally include lots of veggies and protein, without any heavy simple carbs - plus they make a quick and easy weeknight dinner. This one includes plenty of fresh veggies, along with tender beef and spicy ginger. if you want it spicier, you can add a minced chili or some red pepper flakes. This is traditionally served with rice, but if you're really trying to cut carbs, you can serve over lightly sauteed Chinese cabbage instead.

Garden Veggie And Ginger Beef Stir Fry
(Serves 4.)

Image Courtesy of KEKO64 at FreeDigitalPhotos.net.

Ingredients:

1 tsp soy sauce
1/4 tsp garlic powder
1/2 tsp ground ginger
1/3 cup water
1/4 cup frying oil
8 oz lean grass-fed beef, sliced thin
1 cup carrot, cut into thin strips
1 bell pepper, sliced into thin strips
1 small onion, sliced into thin strips
2 cups broccoli, small florettes
8 oz fresh mushrooms, sliced
Cooked brown or wild rice, optional

Directions:

• In a small bowl, put the soy sauce, garlic powder, ground ginger, and water, and mix together; set aside.
• Heat 1/2 the oil in wok or large frying pan, when hot add beef and stir, cooking quickly; remove beef.
• Put remaining oil in wok and add the carrots, cook for 1 minute, stirring, then add the remaining vegetables and cook, stirring often, until vegetables soften slightly.
• Pour in the soy sauce mixture you made earlier, stir, reduce heat, and cook for another minute until hot and bubbly.
• Remove from heat, add beef back into the mixture, and stir.
• Serve over cooked brown rice or wild rice if desired.

Low-Carb Recipe: Tomato Mushroom Chicken Skillet

This simple but tasty recipe is great for those on a low-carb diet, as well as those who need to avoid gluten. Breading the chicken with almond flour eliminates grain from the meal, while still allowing the chicken to brown nicely. This one is easy to throw together, but has a lot of nice flavors along with healthy veggies (good carbs) and protein.

Tomato Mushroom Chicken Skillet
(Serves 4.)

Ingredients:

2 to 3 lb organic or naturally raised chicken parts
salt and pepper
1/4 cup almond flour
3 Tbsp light oil, for frying
1 can (28 oz size) diced tomatoes
8 oz fresh mushrooms, sliced
1 garlic clove, minced
1  medium onion, sliced thin wedges
1/2 cup sliced black olives
1/4 cup soy Sauce 

Directions:

• Season the chicken well with salt and pepper.
• Coat the chicken completely with almond flour.
• Heat the oil in large heavy skillet and fry chicken until well browned; remove to platter as it browns, then add more chicken.  Don't crowd skillet.
• When all chicken is browned and removed from skillet, add the tomatoes, mushrooms, garlic, onion, olives, and soy sauce, stirring to combine.
• Arrange chicken pieces over the top of the ingredients in skillet.
• Cover the skillet with lid or foil and seal.
• Turn heat down to low and simmer gently for 40 to 45 minutes or until veggies are tender and chicken is cooked through.
• Serve by scooping veggies onto plates and topping with chicken.
• May add mixed green salad to plate before adding hot veggies on top.

Designing a Low-Carb Diet to Fit Your Needs

Often one of the hardest things to do when starting a diet is trying to decide what foods to target. You want to make sure that you get enough of the good carbs, but which ones and how much?  You know you need to eat the right types of carbohydrates, but is it just a guessing game?  And what about special health concerns or needs?

Some people mistakenly believe it is best to avoid all carbs and only eat from the other food groups for the entirety of their dieting life. This method is really only suggested as a means to kick-start a diet, such as the popular South Beach Diet.  In this diet, avoiding all carbs is a technique to stop the sugar/carb cravings.  You really shouldn’t do this longer than two weeks because your body does need carbohydrates to operate and be healthy.  In most cases, eating 'good carbs' during your low carb diet is the healthiest choice.

Image Courtesy of kittijaroon at FreeDigitalPhotos.net.

Of course, there are exceptions to the rules and you should follow your doctor's advice first over the advice of any diet book, or me for that matter!  Let's take a look at some of the issues that affect your decision to eat low carb, and what is involved in designing your personal program.

Celiac disease requires the elimination of wheat or wheat gluten. The 'good carbs' that are reintroduced as a part of a low carb diet would need to come from 'gluten-free' sources, such as brown rice, corn, or potatoes, to name a few.  The list of 'good carbs' in a low carb diet book may include whole grain bread and pasta, but for someone with this condition, it doesn't fit.  This is a whole separate topic, but I wanted to cover it briefly just as a heads up to discuss this diet with your doctor before laying out any kind of low carb diet.  Low carb diets and gluten-free diets can look similar, but there are definite differences.

Diabetes is another condition that requires special attention to the amount and types of carbs eaten.  A food that is high in carbs but not high in fiber will cause a spike in blood sugar levels.  This spike causes the pancreas to release insulin. The insulin helps to control the sugar levels in the bloodstream.  When blood sugar levels continually spike up and down, it causes damage to the body - heart and arteries included.  This is just another reason to consult your health care professional before proceeding with any diet.

Physically active people need carbs.  Many people who start low carb diets also start a rigorous exercise program, since they most likely chose to diet to lose weight.  Muscles are fueled by the carbs you eat.  Your muscles will use these carbs for energy.  Avoiding 'bad carbs' (simple carbohydrates), and eating 'good carbs' (complex carbohydrates), along with regular exercise, will give your muscles what they need to perform without adding to fat stores.  People who are very physically active, whether on the job or at play, need more carbohydrates to maintain the health of their muscles, but they still need to eat the right kind of carbs to stay healthy.  Even very active people will gain weight if they eat too many simple carbs and not enough complex carbs.  For a person who needs their muscles to function well (and who doesn't!) eating only 'good carbs' is the right thing to do.

Image courtesy of Dan at FreeDigitalPhotos.net.

So, what are 'bad carbs' and 'good carbs?'  To break it down simply, 'bad carbs' are found in refined flour and sugar products; think white bread, pastas, and sugary desserts.  Those are the easiest to understand 'bad carbs.'  (We'll cover these in more depth next week.) Complex carbohydrates or the 'good carbs' may include whole grain and multi grain breads and pastas, along with long grain and brown rice, wild rice, vegetables and greens that are high in fiber, along with some fruits and berries.

However, some low carb dieters also start out by avoiding what might be considered healthier choices; foods like bananas, corn, carrots, peas, sweet potatoes, and rice, for instance. These 'good carbs' are higher in sugar content.  See why it's so confusing?  And that's why you need to get all the information you can, consult your health care professional, and listen to your own body when starting a low carb diet.

Put simply, just about everyone can fit a low carb diet into a healthier eating plan, once you know what to eat, what to avoid, and what carbohydrates are right for your particular case.  With special health concerns or physical needs, this requires an understanding of how your body works, as well as a doctor-approved approach.  Then, after all that research, there's one thing you must never forget – MOVE!  All the healthy food in the world won't help you if you don't get your heart pumping and blood circulating.  Start today by selecting an easy to follow diet and exercise program and your body will thank you!

(Check out our Fun Ways to Exercise blog for weekly fun, effective workouts that won't take you hours to do.)

Low-Carb Favorites In the Crockpot

After being on a low carb diet for a while, we learn how to create tasty meals using ingredients that replace those bad carbs. The surprising thing is, we end up liking some of those good carbs even better!

Once we find ingredients that work well, why not look for ways to cook them easier? Enter the crockpot.

Just because you're on a low carb diet doesn't mean you have to give up this wonderful kitchen appliance.
Let's take a look at some of our favorite low carb foods combined with our favorite cooking tool - the crockpot.

Spaghetti Squash

Spaghetti Squash cooked (Photo credit: Wikipedia)

For those low carb dieters who crave their pasta, this tricky little vegetable has got you covered. After cooking a spaghetti squash, you are treated to a faux noodle much like spaghetti noodles that can be served on a plate with sauce just like any other pasta.

You can create a meat sauce in the crockpot, cut a spaghetti squash in half, and stick it into the sauce to cook. After the sauce is ready, just remove the spaghetti squash, shred the inside of the squash with a couple forks to produce the 'noodles,' and serve your saucy spaghetti meal.

Almond Meal and Almond Flour

Every low carb dieter needs to keep this ingredient in their pantry. Almond meal can be used any time you need to replace a filler in recipes. For instance, one of our favorite recipes is stuffed peppers. Replace the rice in the stuffing with coarse ground almond meal and you will get a delicious taste that holds together just like rice or breading.

Here's another substitute that really shines using almond flour. For any old crockpot recipe that calls for a can of cream of anything soup, create a substitute using almond flour, butter or oil, and some milk or broth, cooked together until thick and creamy. Any time you have to produce a roux, white sauce, or creamy soup, just replace the words 'flour' with 'almond flour' and you've got yourself a low carb sauce.

Kale

When we start a low carb diet, one of the foods we see right up there at the top of the 'good carb' list is greens, often referred to as "dark leafy greens." For some, the first green that comes to mind is spinach. It's readily available in all seasons in all regions. It's a prolific crop.

Now, fresh spinach is just fine as far as nutrition and fiber goes. But, if you have ever thrown a handful of spinach into a hot skillet, you know how fast it wilts and disappears. You can just imagine what happens to spinach in a crockpot, over low heat, for hours. This is where kale comes in. This green is not only packed with nutrients, but it is also crockpot friendly. Kale is sturdy, giving it the ability to cook a long time and maintain its texture. Kale is not wimpy when it comes to flavor, either.

Chowder. (Photo credit: Wikipedia)

Seafood

The crockpot may not be your first thought when it comes to cooking seafood. We know we don't want to cook seafood too long, so why would we even think to put it in the crockpot for hours on end? The reason is simple: the crockpot cooks food at a steadily regulated low temperature, perfect for seafood.

When planning a seafood chowder, for instance, consider putting all the ingredients, except the seafood, in the crockpot so flavors can blend nicely. Then, fifteen to twenty minutes or so before serving, add the seafood, stir, and let the crockpot gently finish cooking.

After the seafood is cooked through, you can turn off the heat, stir in your milk or cream for your chowder, and enjoy. The low and slow method of crockpot cooking is actually perfect for seafood. No more accidental boiling, which we've all done trying to watch a pot on the stove top. And we know what boiling does to seafood! This just may be the answer to fool-proof seafood dinners.

We know when we start a low carb diet, we have to forget about those old crockpot recipes that are heavy on the potatoes, rice, noodles, and canned soups. But, we love our crockpot! Thankfully, there are plenty of options for using ingredients on your approved low carb list in new, healthier and delicious ways... right in your crockpot!

Be sure to check back later this week for some tasty low-carb crockpot recipes....

Crockpot Recipe: Low-Carb Meaty Stuffed Peppers

Stuffed peppers are a great classic recipe that can be easily converted to the crockpot. Try this tasty low-carb version that uses cauliflower instead of rice. Packed with meat and veggies, this is a great recipe for even those who are skeptical about trying a low-carb diet!

Low-Carb Meaty Stuffed Peppers
(Serves 4-6.)

Ingredients:

(Photo credit: Wikipedia)

6 medium-size green, yellow, or orange bell peppers
1 lb ground beef
1 lb ground pork
1 medium size onion, diced small
2 garlic cloves, minced
3 cups finely chopped raw cauliflower
1 cup finely chopped raw carrot
1 can (6 oz) tomato paste
1 Tbsp dried oregano flakes
1 tsp dried thyme
kosher salt and black pepper to taste
1 cup chicken broth

Directions:

• Prepare the green bell peppers by cutting the tops off (save the tops) and removing all the seeds and membranes. Set the peppers open side up into the crockpot.
• Put the remaining ingredients EXCEPT the chicken broth in a large bowl and mix, breaking up the ground beef and pork and making sure everything is combined well.
• Fill the peppers with this mixture, then set the pepper 'tops' back on the peppers. The peppers should be over-flowing with the meat mixture, so the top will just teeter on the top of the mixture, it won't fit down all the way.
• Pour the chicken broth into the crockpot around the peppers.
• Set crockpot to LOW, cover and cook for 7 to 8 hours, until peppers are tender and meat is cooked.

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.

Try Something New: Low-Carb Thanksgiving Side Dishes

You have finally started to see results from your low-carb diet, but now, the holidays are here....  Perhaps  reinventing your traditional side dishes is one way to stay on your diet, but wouldn't it be fun to find entirely new and tasty sides to celebrate your accomplishment?  When it comes to side dishes, the sky's the limit so why not create an entirely new menu of side dishes this holiday season.  Let's take a look at some low carb side dishes that just may become new traditions in your family.

Smarter Starchy Sides

Cooked spaghetti squash (Photo credit: Wikipedia)

We all love our big pile of mashed potatoes and gravy, but on a low carb diet this is pretty much off the menu.  But, there are ways to satisfy that starchy craving without all the carbs involved.  A great alternative is baked spaghetti squash with Parmesan cheese.  This filling and satisfying side dish can fool the taste buds into believing you're getting a tummy full of starchy goodness without all the carbs.  Toss in a bit of cream cheese for a real smooth texture that makes this dish even yummier.

Another way to serve a side that tastes starchy without being loaded with carbs is with a brown rice dish.  Granted, brown rice is not exactly low in carbs, but you won't eat that much in a serving when you make a side dish that is loaded with mushrooms, vegetables, and even sausage.  This starchy side will definitely have you forgetting about your plate of potatoes.

A New Green

Getting away from the usual green bean casserole can be a struggle, but not when you replace it with a side dish that's just as creamy and tasty.  It's all about having the same textures in a new dish that we enjoy in our classics. Think of all the healthy greens that can be cooked with creamy ingredients.  For instance, a very flavorful green like kale can be tossed with almonds and Parmesan cheese for a  tasty side.  You have the creamy texture of the cheese and crunchy almonds that replace what you long for in the old classic, but with a fraction of the carbs.

Or consider a creamed spinach instead of your usual green bean casserole this year.  This is a wonderfully satisfying side dish that is made low carb easily by using almond flour or meal to thicken a white sauce instead of using wheat flour.  Add nuts for the additional crunch.  Or depart entirely from the greens and choose a cheesy eggplant bake instead.  When finding something new to replace the classics, think about what you like about your traditional side dishes and find ingredients that replicate the old, but with a new twist.

Don't Get Stuffed With Stuffing

This is the dish that has most of us falling way off the low-carb wagon.  The trick here is to create a whole new taste sensation so you don't miss the traditional herbed bread stuffing.  Here's where you need to get creative.  Instead of bread cubes, think of using cubes of yellow squash, then add cauliflower, sausage, and lots of celery, onion, chopped nuts and traditional herbs.  Bake this 'stuffing' outside the bird and you'll get to enjoy a whole new taste without all the carbs of bread.

Again, you want to replace the traditional breaded stuffing with a dish that is different enough to intrigue your guests, and their taste buds.  Look at ingredients like squash, nuts, sausage, apples, and even oysters.  Use traditional stuffing spices to tie it all together and your new side dish will be a definite hit.

Pumpkin soup. (Photo credit: Wikipedia)

Soups and Salads Move Up to Side Dish Status
Often, we think of soups and salads as starter courses, served before the main dish and sides.  But, why not choose a soup or salad as a side to serve along with your turkey or other main dish?  Stick with familiar fall ingredients and the flavors will be just right for your holiday table.

Why not make a thick, creamy pumpkin or squash soup to serve with dinner?  Try a curried carrot and parsnip soup or even a seafood bisque to satisfy that craving we all have for a nice filling starchy side dish.  Serve with a sprinkle of toasted salty almonds for crunch and a dollop of yogurt on top for extra creaminess.  You can even serve a hearty potato soup and you won't get as many carbs in the soup as you would in a serving of potatoes and gravy.

Salads loaded with fresh, healthy ingredients can easily replace your traditional green bean casserole or other carb-loaded vegetable side dish.  Use crispy spinach and mixed greens with a lot of added vegetables, then toss in goat cheese and other cheeses, along with nuts, and even a variety of thinly sliced hard sausages.  Don't forget to add fresh chopped savory herbs to complete the holiday flavor palate you're looking for.

Sometimes tweaking familiar traditional side dishes leaves us feeling a bit deprived;  we didn't get our real green bean casserole, stuffing, or mashed potatoes and gravy.  But, if we change the menu completely with brand new sides featuring entirely new ingredients, our taste buds are so intrigued, we may never even miss the old classics.

Try some of these twists on your Thanksgiving sides this week, and see just how tasty low-carb can be!

Get Keen On Quiona For Health And Weight Loss

You may know by now that I love quinoa! Many people think of quinoa as a grain like wheat or barley,  but, originally from the heart of South America, quinoa is not a grain - it is a seed. If sprouted and grown, quinoa would resemble plants in the spinach family – dark leafy greens. This ancient food has tons of health benefits that have been passed down from generation to generation; like a plant family heirloom of delicious nutrition.

Chenopodium quinoa (Photo credit: Wikipedia)

Quinoa is rich in protein, vitamins, and minerals, which leaves you feeling satisfied, not deprived, making it the perfect diet food. The reason is due to the nutrient dense package. Picture a nutrition powerhouse packed into a tiny seed.  Because of this, quinoa is becoming popular as a grain alternative and weight loss food. Let's take a look at why quinoa seems to have been specifically designed for people who want to eat healthier and simpler at the same time.

Nutrition

Just like spinach, quinoa seeds are rich in all the essential amino acids, making it a complex protein.  You'll also find quinoa to be a good source of magnesium and calcium. Quinoa is also high in iron and vitamin B 12 which are essential for energy production and weight loss. The family of B vitamins control your body's ability to synthesize nutrients efficiently, meaning if you lack vitamin B you will actually work against your body's own natural weight loss mechanisms.

Satisfying

If you have ever tried to lose weight conventionally, you quickly understand how empty you feel most of the day. This feeling of never being satisfied is one of the biggest hurdles to overcome when you are trying to lose weight. If you know what I am talking about, then quinoa just may be the answer to your dilemma. Protein and dietary fiber are known to help the body feel full and satisfied. Quinoa is rich in both, helping the dieter feel full while still maintaining weight loss goals.

Quinoa is not a grass, but its seeds have been eaten for 6000 years. (Photo credit: Wikipedia)

Low Glycemic Index Value

Quinoa is low on the glycemic index which means quinoa doesn't cause a sharp jump in blood sugar. Your blood sugar levels control cravings. What does that mean?  It means that when you eat a food high on the glycemic index, your blood sugars are elevated quickly, and then crash.  Then your body sends messages to your brain to eat more sugar and carbohydrates to bring your blood sugar back up again. Eating foods on the low glycemic index (slow and steady blood sugar) means instead of craving bread and candy, you can go about your day eating normally - which helps prevent adult-onset diabetes, as well as other related health conditions.  Again, slow and steady blood sugar levels are important for so many reasons.  And quinoa fits the bill.

Low Calorie

Quinoa is also low in calories. One serving of cooked quinoa contains about 170 calories, which may seem like a lot, but one serving of quinoa is also an impressive amount of food. You could eat three servings of quinoa and still have fewer calories than one serving of pasta. This is a great thing if you are on a diet because you don't have to worry about over-eating your quinoa and blowing your entire day's worth of calories on one meal.

If you have not tried quinoa yet, and are trying to stick with your weight loss goals, then this may be the perfect food to add to your diet. Because of the high amounts of protein and fiber, as well as the low glycemic index and low calories, you will feel full while reaching your healthy weight loss goals.

Low Carb Recipe: Chicken Cheese Quesadillas

Here is another great example of how a classic, easy and tasty food can fit into your low carb diet - you won't feel like you're on a diet when you make simple and delicious recipes like this part of your regular meal plan! This will serve 4 as a full meal, or cut in half will serve 8  as a light snack or lunch. Feel free to add any other veggies you'd like, just making sure you cut them very small so they heat during the short cooking time. Fresh diced tomatoes are a great addition, and other tasty suggestions include green peppers, olives, or avocado - or come up with your own!

Easy Chicken Cheese Quesadillas
(Serves 4-8.)

 (Photo credit: Wikipedia)

Ingredients: 

1 cup shredded Monterey Jack cheese, or Pepper Jack if you like the heat
8 small low-carb tortillas
8 oz cooked free-range chicken, shredded
2 roasted red bell peppers, chopped
2 Tbsp fresh cilantro or parsley, chopped

Directions:

• Lay 4 tortillas out on work surface.
• Evenly divide the cheese and sprinkle 1/2 of each portion over the tortillas.
• Spread even amounts of the chicken, peppers (and/or other vegetables), and cilantro over the cheese, then top with the remaining cheese. 
• Set the remaining 4 tortillas over the filled tortillas, press gently to close.
• Spray a non-stick skillet with a little cooking oil.
• Put over medium heat, then set each quesadilla in skillet, cooking 2 minutes, or until browned slightly, then flip and cook another 2 minutes.
• Remove from skillet and continue with each quesadilla until finished.
• Cut each in half or in wedges and serve warm. May serve with a dollop of sour cream and stay within your low carb diet.