A quick healthy Quiche for any mealtime you fancy 🙂  You can also adapt this recipe using other veggies from our preferred list.

Ingredients:

1 Tablespoon coconut oil

1/2 cup thinly sliced green onions

6 large eggs

3/4 cup full-fat cottage cheese ***

3/4 cup heavy cream ***

1/4 cup water

1 cup grated cheddar cheese ***

1/2 teaspoon basil

1/4 teaspoon white pepper

1/4 teaspoon paprika

***(remember to calculate this into your dairy portion for the week folks and if on Phase 2 only 1 portion per week allowed please)

Melt oil a heavy non-stick surface skillet. Add green onion; cook 5 minutes over low heat, stirring occasionally. Combine eggs, cottage cheese, cream and water in mixing bowl; beat at medium speed until smooth. Stir in cheddar cheese, basil and pepper; pour mixture into skillet.

Cook, covered tightly, over medium heat 15-17 minutes or until knife inserted in center comes out clean. Sprinkle paprika over top of quiche and garnish with strips of green onion tops, if desired.

Serve from skillet or slide onto serving platter.

Serves 8 – 1.5 grams net gram of carbohydrate per serving.

What is metabolic syndrome?

Metabolic syndrome, also called insulin resistance syndrome, is a group of traits and medical conditions linked to overweight and obesity that puts people at risk for both CVD and type 2 diabetes. Metabolic syndrome is defined* as the presence of any three of the following 2:

large waist size—waist measurement of 40 inches or more for men and 35 inches or more for women

high triglycerides in the blood—triglyceride level of 150 milligrams per deciliter (mg/dL) or above, or taking medication for elevated triglyceride level

abnormal levels of cholesterol in the blood—HDL, or good, cholesterol level below 40 mg/dL for men and below 50 mg/dL for women, or taking medication for low HDL

high blood pressure—blood pressure level of 130/85 or above, or taking medication for elevated blood pressure

higher than normal blood glucose levels—fasting blood glucose level of 100 mg/dL or above, or taking medication for elevated blood glucose

In addition to type 2 diabetes, metabolic syndrome has been linked to the following health disorders:

obesity

CVD

PCOS

nonalcoholic fatty liver disease

chronic kidney disease

However, not everyone with these disorders has insulin resistance, and some people may have insulin resistance without getting these disorders.

People who are obese or who have metabolic syndrome, insulin resistance, type 2 diabetes, or prediabetes often also have low-level inflammation throughout the body and blood clotting defects that increase the risk of developing blood clots in the arteries. These conditions contribute to increased risk for CVD.

*Similar definitions have been developed by the World Health Organization and the American Association of Clinical Endocrinologists.

What is metabolic syndrome?

Metabolic syndrome, also called insulin resistance syndrome, is a group of traits and medical conditions linked to overweight and obesity that puts people at risk for both CVD and type 2 diabetes. Metabolic syndrome is defined* as the presence of any three of the following 2:

large waist size—waist measurement of 40 inches or more for men and 35 inches or more for women

high triglycerides in the blood—triglyceride level of 150 milligrams per deciliter (mg/dL) or above, or taking medication for elevated triglyceride level

abnormal levels of cholesterol in the blood—HDL, or good, cholesterol level below 40 mg/dL for men and below 50 mg/dL for women, or taking medication for low HDL

high blood pressure—blood pressure level of 130/85 or above, or taking medication for elevated blood pressure

higher than normal blood glucose levels—fasting blood glucose level of 100 mg/dL or above, or taking medication for elevated blood glucose

In addition to type 2 diabetes, metabolic syndrome has been linked to the following health disorders:

obesity

CVD

PCOS

nonalcoholic fatty liver disease

chronic kidney disease

However, not everyone with these disorders has insulin resistance, and some people may have insulin resistance without getting these disorders.

People who are obese or who have metabolic syndrome, insulin resistance, type 2 diabetes, or prediabetes often also have low-level inflammation throughout the body and blood clotting defects that increase the risk of developing blood clots in the arteries. These conditions contribute to increased risk for CVD.

*Similar definitions have been developed by the World Health Organization and the American Association of Clinical Endocrinologists.

This tasty side dish accompanies any meal of your choice and is tasty and filling

Ingredients:

350gms fresh mushrooms

1/4 cup chopped onion

2 tablespoons coconut oil

Mixed herbs of your choice

1/3 cup heavy cream (to be used as your diary portion for the week)

1 large egg

2 large egg yolks

1 cup grated Mozarella cheese

COOKING INSTRUCTIONS

Preheat oven to 160°C and grease casserole dish with coconut oil. In skillet, saute mushrooms and onion in the coconut oil. Add the herbs and cook for about 4 minutes. In a bowl, combine the cream, egg and the egg yolks. Sprinkle the cheese all over the bottom of the casserole, put mushroom mixture on top, then pour cream/egg mixture over that. Bake 30 minutes or until browned and bubbly. Top with finely grated mozarella if desired.

Approximately 7 total carbs.

What are the symptoms of insulin resistance and prediabetes?

Insulin resistance and prediabetes usually have no symptoms. People may have one or both conditions for several years without knowing they have them. Even without symptoms, health care providers can identify people at high risk by their physical characteristics, also known as risk factors. The section “Who should be tested for prediabetes?” lists these risk factors.

People with a severe form of insulin resistance may have dark patches of skin, usually on the back of the neck. Sometimes people have a dark ring around their neck. Dark patches may also appear on elbows, knees, knuckles, and armpits. This condition is called acanthosis nigricans.

Who should be tested for prediabetes?

The American Diabetes Association (ADA) recommends that testing to detect prediabetes be considered in adults who are overweight or obese and have one or more additional risk factors for diabetes. The section “Body Mass Index (BMI)” explains how to determine if a person is overweight or obese. However, not everyone who is overweight will get type 2 diabetes. People without these risk factors should begin testing at age 45.

Risk factors for prediabetes—in addition to being overweight or obese or being age 45 or older—include the following:

being physically inactive

having a parent or sibling with diabetes

having a family background that is African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, or Pacific Islander American

giving birth to a baby weighing more than 9 pounds

being diagnosed with gestational diabetes—diabetes that develops only during pregnancy

having high blood pressure—140/90 mmHg or above—or being treated for high blood pressure

HDL cholesterol level below 35 mg/dL or a triglyceride level above 250 mg/dL

having polycystic ovary syndrome (PCOS)

having prediabetes, impaired fasting glucose (IFG), or impaired glucose tolerance (IGT) on an earlier testing

having other conditions associated with insulin resistance, such as obesity or acanthosis nigricans

having CVD

If test results are normal, testing should be repeated at least every 3 years. Testing is important for early diagnosis. Catching prediabetes early gives people time to change their lifestyle and prevent type 2 diabetes and CVD. Health care providers may recommend more frequent testing depending on initial results and risk status.

In addition to weight, the location of excess fat on the body can be important. A waist measurement of 40 inches or more for men and 35 inches or more for women is linked to insulin resistance and increases a person’s risk for type 2 diabetes. This is true even if a person’s BMI falls within the normal range.

How to Measure the Waist

To measure the waist, a person should

place a tape measure around the bare abdomen just above the hip bone

make sure the tape is snug but isn’t digging into the skin and is parallel to the floor

relax, exhale, and measure

What are the symptoms of insulin resistance and prediabetes?

Insulin resistance and prediabetes usually have no symptoms. People may have one or both conditions for several years without knowing they have them. Even without symptoms, health care providers can identify people at high risk by their physical characteristics, also known as risk factors. The section “Who should be tested for prediabetes?” lists these risk factors.

People with a severe form of insulin resistance may have dark patches of skin, usually on the back of the neck. Sometimes people have a dark ring around their neck. Dark patches may also appear on elbows, knees, knuckles, and armpits. This condition is called acanthosis nigricans.

Who should be tested for prediabetes?

The American Diabetes Association (ADA) recommends that testing to detect prediabetes be considered in adults who are overweight or obese and have one or more additional risk factors for diabetes. The section “Body Mass Index (BMI)” explains how to determine if a person is overweight or obese. However, not everyone who is overweight will get type 2 diabetes. People without these risk factors should begin testing at age 45.

Risk factors for prediabetes—in addition to being overweight or obese or being age 45 or older—include the following:

being physically inactive

having a parent or sibling with diabetes

having a family background that is African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, or Pacific Islander American

giving birth to a baby weighing more than 9 pounds

being diagnosed with gestational diabetes—diabetes that develops only during pregnancy

having high blood pressure—140/90 mmHg or above—or being treated for high blood pressure

HDL cholesterol level below 35 mg/dL or a triglyceride level above 250 mg/dL

having polycystic ovary syndrome (PCOS)

having prediabetes, impaired fasting glucose (IFG), or impaired glucose tolerance (IGT) on an earlier testing

having other conditions associated with insulin resistance, such as obesity or acanthosis nigricans

having CVD

If test results are normal, testing should be repeated at least every 3 years. Testing is important for early diagnosis. Catching prediabetes early gives people time to change their lifestyle and prevent type 2 diabetes and CVD. Health care providers may recommend more frequent testing depending on initial results and risk status.

In addition to weight, the location of excess fat on the body can be important. A waist measurement of 40 inches or more for men and 35 inches or more for women is linked to insulin resistance and increases a person’s risk for type 2 diabetes. This is true even if a person’s BMI falls within the normal range.

How to Measure the Waist

To measure the waist, a person should

place a tape measure around the bare abdomen just above the hip bone

make sure the tape is snug but isn’t digging into the skin and is parallel to the floor

relax, exhale, and measure

This is a super low carb Lasagne.  If desired you may use fat free or gluten free noodles for phase 3 and 4.

Ingredients

900 grams lean ground beef, browned in coconut oil

1/2 small onion, diced

1/2 red or green bell pepper, diced

450 grams ricotta cheese

2 eggs, beaten slightly

220 grams tomato sauce

1/2 small can tomato paste

1/2 cup dry red wine

2 tablespoons italian seasoning

1/2 teaspoon fennel seed

fresh chopped parsley

5 large mushrooms, sliced thin

2 medium zucchini, sliced lengthwise

450 grams spinach, steamed

salt and pepper to taste

1-2 cloves garlic, crushed

8 ounces mozzarella cheese, shredded

1/2 cup parmesan cheese, shredded

Cooking Instructions

Brown the meat in about 2 Tablespoons coconut oil. When meat is nearly done, add the onions and bell pepper and sauté until the onions just begin to soften. Add garlic and continue cooking until onions are transparent. Add tomato sauce and tomato paste along with the red wine. Mix well; add seasonings and simmer until quite thick.

Beat the eggs and ricotta together with some fresh chopped parsley, salt and pepper.

Preheat oven to 325°F.
Oil a 9 x 13 baking dish with cocounut oil or Low fat Spray and Cook. Spread 1/2 of the meat mixture in the bottom of the pan. Top with sliced zuchinni. Spread zuchinni with the ricotta mixture, and top with spinach and mushroom slices. Top that layer with half of the cheeses. Cover with remaining meat mixture, top with remaining cheese. Bake at 140°C until the cheese is bubbly and starting to get golden (about 35 to 45 minutes.)

Serves 8.   6 net grams of carbohydrate per serving.

This is a super low carb Lasagne.  If desired you may use fat free or gluten free noodles for phase 3 and 4.

Ingredients

900 grams lean ground beef, browned in coconut oil

1/2 small onion, diced

1/2 red or green bell pepper, diced

450 grams ricotta cheese

2 eggs, beaten slightly

220 grams tomato sauce

1/2 small can tomato paste

1/2 cup dry red wine

2 tablespoons italian seasoning

1/2 teaspoon fennel seed

fresh chopped parsley

5 large mushrooms, sliced thin

2 medium zucchini, sliced lengthwise

450 grams spinach, steamed

salt and pepper to taste

1-2 cloves garlic, crushed

8 ounces mozzarella cheese, shredded

1/2 cup parmesan cheese, shredded

Cooking Instructions

Brown the meat in about 2 Tablespoons coconut oil. When meat is nearly done, add the onions and bell pepper and sauté until the onions just begin to soften. Add garlic and continue cooking until onions are transparent. Add tomato sauce and tomato paste along with the red wine. Mix well; add seasonings and simmer until quite thick.

Beat the eggs and ricotta together with some fresh chopped parsley, salt and pepper.

Preheat oven to 325°F.
Oil a 9 x 13 baking dish with cocounut oil or Low fat Spray and Cook. Spread 1/2 of the meat mixture in the bottom of the pan. Top with sliced zuchinni. Spread zuchinni with the ricotta mixture, and top with spinach and mushroom slices. Top that layer with half of the cheeses. Cover with remaining meat mixture, top with remaining cheese. Bake at 140°C until the cheese is bubbly and starting to get golden (about 35 to 45 minutes.)

Serves 8.   6 net grams of carbohydrate per serving.