INGREDIENTS

340 gms Zucchini

1/4 tsp Himalayan Salt

5 medium Carrots

1 small Onion

4 large Eggs (Whole)

1/2 tsp Black Pepper

1/2 cup Cocount Oil

6 Melba toasts (crumbed)

DIRECTIONS

Grate zucchini in a food processor fitted with shredding blade or with a box grater, using the side with the largest holes. Transfer to a bowl; sprinkle with half of the salt and toss. Let stand while you prepare the remaining ingredients.

Grate carrots and white onion in food processor or with the grater. Transfer to a large bowl.

Add crumbs, eggs, 1/4 teaspoon salt and pepper to carrots. Transfer zucchini to a clean dish towel and squeeze out excess liquid. Add zucchini to carrot mixture and stir well to combine.

Heat 1/2 cup of coconut oil (may need to add more during cooking) in a large skillet over medium heat until very hot. Drop batter by heaping tablespoons into oil and flatten to 3-inch pancakes; do not crowd pan. Cook until golden brown, 3 to 4 minutes per side.

Transfer to paper towels to drain; then set on prepared baking sheet and keep latkes warm in oven. Repeat, adding more oil if necessary, making a total of 24 latkes. Serve with sour cream or a squeeze of lemon (optional).

Real Food May Reduce Disease Risk

Making real food part of your lifestyle may help reduce your risk for a number of chronic diseases. Eating patterns based on whole, unprocessed foods have been shown to reduce the risk of heart disease, diabetes and metabolic syndrome.

In addition, several large observational studies link a balanced diet with a high intake of fruits and vegetables to a decreased risk of cancer and heart disease. A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check.

Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. Try dark leafy greens; brightly colored red, yellow and orange vegetables and fruits; and cooked tomatoes.

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. The largest and longest study to date, done as part of the Harvard-based Nurses’ Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years.

Real Food May Reduce Disease Risk

Making real food part of your lifestyle may help reduce your risk for a number of chronic diseases. Eating patterns based on whole, unprocessed foods have been shown to reduce the risk of heart disease, diabetes and metabolic syndrome.

In addition, several large observational studies link a balanced diet with a high intake of fruits and vegetables to a decreased risk of cancer and heart disease. A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check.

Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. Try dark leafy greens; brightly colored red, yellow and orange vegetables and fruits; and cooked tomatoes.

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. The largest and longest study to date, done as part of the Harvard-based Nurses’ Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years.

This is a quick, easy and tasty recipe for you whilst you are on the go!

INGREDIENTS

2 kg’s Beef Tenderloin, choice cut

1/2 cup Dijon Mustard

1/4 cup Green Peppercorns
OR 1/2 cup Green Peppercorn Dijon mustard
instead of previous two ingredients

PREPARATION

Brush tenderloin with oil. Spread Dijon Mustard over entire surface of tenderloin. If using separate peppercorns and dijon mustard, dredge tenderloin in peppercorns. Place tenderloin in roasting pan. Roast in a preheated 190º oven for one hour. Let rest at least 10 minutes before slicing.

Serves 4.   0 net grams of carbohydrate per serving.

Serves: 8 – or you can cook and freeze in portions

This is a quick, easy and tasty recipe for you whilst you are on the go!

INGREDIENTS

2 kg’s Beef Tenderloin, choice cut

1/2 cup Dijon Mustard

1/4 cup Green Peppercorns
OR 1/2 cup Green Peppercorn Dijon mustard
instead of previous two ingredients

PREPARATION

Brush tenderloin with oil. Spread Dijon Mustard over entire surface of tenderloin. If using separate peppercorns and dijon mustard, dredge tenderloin in peppercorns. Place tenderloin in roasting pan. Roast in a preheated 190º oven for one hour. Let rest at least 10 minutes before slicing.

Serves 4.   0 net grams of carbohydrate per serving.

Serves: 8 – or you can cook and freeze in portions

Real Food Is High in Healthy Fats

Unlike trans fats and processed fats found in vegetable oils and spreads, most naturally occurring fats are incredibly healthy.

For example, extra virgin olive oil is a great source of oleic acid, a monounsaturated fat that promotes heart health.

Coconut oil contains medium-chain triglycerides, which have been shown to increase fat burning and assist with weight loss.

Long-chain omega-3 fatty acids help fight inflammation and protect heart health. Fatty fish, such as salmon, herring and sardines, are excellent sources of these fats.

Basically, animal fats from grass-fed/pastured/wild animals are as good as it gets. While you’re hunting down a good source for those at your local farmer’s market, start using coconut or palm oil.

To stay fit, lean, and healthy, you’ve got to give your body the kinds of fats it needs — the kinds of fats it craves.

Real Food Is High in Healthy Fats

Unlike trans fats and processed fats found in vegetable oils and spreads, most naturally occurring fats are incredibly healthy.

For example, extra virgin olive oil is a great source of oleic acid, a monounsaturated fat that promotes heart health.

Coconut oil contains medium-chain triglycerides, which have been shown to increase fat burning and assist with weight loss.

Long-chain omega-3 fatty acids help fight inflammation and protect heart health. Fatty fish, such as salmon, herring and sardines, are excellent sources of these fats.

Basically, animal fats from grass-fed/pastured/wild animals are as good as it gets. While you’re hunting down a good source for those at your local farmer’s market, start using coconut or palm oil.

To stay fit, lean, and healthy, you’ve got to give your body the kinds of fats it needs — the kinds of fats it craves.

Super easy and super quick. This is delicious, if you like seafood. I often get really tired of meat when I’m low carbing, so I make this to keep me going. I find I could eat this every day.

INGREDIENTS

SERVINGS 3-4UNITS

226 grams squid rings

113 grams scallops

113 grams shrimp (peeled and devained)

1 teaspoon chili pepper flakes

1⁄4 teaspoon cayenne pepper

1 teaspoon italian seasoning

1 garlic clove, minced

1⁄2 lime, juice of

salt and pepper

3 tablespoons coconut oil

DIRECTIONS

1. In a medium bowl mix all ingredients except the oil and let sit for 5-10 minutes.
2. In a wok or large pan heat the oil over medium high heat.
3. Add the seafood mixture and stir fry until done, about 5 minutes.
4. Enjoy with seasoned salad

Real Food Costs Less in the Long Run

It’s said that real food is more expensive than processed food, and in some ways this is true.

A 2013 analysis of 27 studies from 10 countries found that eating healthier food costs about $1.56 more than processed food per 2,000 calories.

However, in the long run, this difference is minimal compared with the cost of managing chronic lifestyle diseases such as diabetes and obesity.

For instance, a 2012 study found that people with diabetes spend 2.3 times more on medical expenses than people who don’t have diabetes.

There is a popular notion that it is cheaper to eat unhealthy foods than healthy foods (fruits, vegetables and organic food), and that the astounding difference in costs determine the diet habits of a lot of people – especially of low-income families. According to Harvard School of Public Health researchers, the healthiest diets cost about $1.50 more per day than the least healthy diets.

However, healthy foods are often much less expensive than junk foods when compared with health costs of eating an unhealthy diet. The price difference is very small, the Harvard researchers found, in comparison to the economic costs of diet-related chronic diseases, which would be dramatically reduced by healthy diets.

Dr Michael Greger, founder of NutritionFacts.org and author of New York Times Best Seller How Not to Die, insists that healthy foods cost less than junk foods. While junk food may be four times cheaper than healthy foods, he says, you get 20 times less nutrition.