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How to Eat Low Carb at Burger King

burgerking

How to Eat Low-Carb at Burger King 

Burger King is the second largest hamburger fast food chain restaurant, so it’s often convenient. But how does it stack up in terms of offerings for those of use who are cutting carbs? Here’s how to find your way around the Burger King (BK) menu.

 

Find Information About Carbs

There is a nutritional information brochure at Burger King, but it won’t tell you about custom options such as ordering a burger without the bun.

 

 

But some of that information is available online:

 

Nutritional Information: Information, including carbohydrates, on all the standard Burger King menu items. Unfortunately, there is no way to tell about the individual components. McDonald’s does this, and it’s very helpful. You might be able to guess about the condiments by looking at the McDonald’s tool.

 

Ordering Burgers

Obviously, ordering burgers without the bun is the way to go. You will get the burger in a plastic container with most of the condiments. As with many other places, mayo seems to be considered a condiment for the bun, not the burger, and you won’t get it unless you ask for it. You may have to ask for a knife and fork to go with it. Hamburgers have zero carbs, but some of the condiments have carbohydrate. Other than saying that the ketchup has 3 grams of carbohydrate and the mayonnaise zero, BK does not give information about the condiments.

 

Other Sandwiches

The best bet on other sandwiches is the Tendergrill Chicken Sandwich without the bun at 3 grams of carbohydrate. If you get the Veggie Burger bunless, it will cost you 19 grams of carb, and the rest of the sandwiches go up from there.

 

Salads

Salads at BK are, unfortunately, a little disappointing.

 

 

In particular, the last time I checked them out the side salads were almost entirely iceberg lettuce. A thin slice of tomato and a few tiny carrots complete the “Garden Salad”. The base for the meal salads was a little better, as it had the more-nutritious romaine lettuce included.

 

The only low-carb meal salad option is the Tendergrill Chicken Garden Salad, at 8 grams of net carbohydrate (not counting dressing and skip the croutons). The Tendercrisp Chicken Salad has 23 grams of net carbs because the chicken is breaded.

 

The dressings, as always, contain a wide range of carbohydrate. The best one is the Ranch Dressing at 2 grams of carbohydrate per packet. Do NOT get the Fat Free Ranch Dressing, as it contains

 

15 grams of sugar! The Creamy Caesar and Light Italian dressings could also reasonable choices, at 4 and 5 grams, respectively. And you don’t have to use the whole thing, of course.

 

Sides and Desserts

The only real possibility is the Fresh Apple Fries (which aren’t fried, BTW) at 5 grams net carbs. Skip the caramel sauce of course.

 

If you just want a Chicken Tender or two, they are a little over 2 grams of carb apiece. Choose the Ranch dipping sauce at 1 gram per container.

 

Breakfast

There are a couple of omelet sandwiches that you could get without the bun, but there is no information about carb counts in that case.

 

 

Beverages

Obviously water, diet sodas, and coffee are the zero carb options (or almost so). Don’t be tempted by the iced coffee, with a diet-busting 66 grams of carbohydrate. And believe it or not, the shakes go up to 154 grams of carbohydrate and 960 calories!!

 

With care, an occasional meal at BK won’t break your diet, but there isn’t enough nutrition available there to make it a habit

 

Health and Wellness Associates

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Dr P Carrothers

312-972-Well

 

healthwellnessassociates@gmail.com

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Skillet Peanut Butter Cinnamon Cookie, Low Carb

skillett

Skillet Peanut Butter Cinnamon Spice Cookie

 

Total Time 20 min

Prep 10 min, Cook 10 min

Yield 16 servings (129 calories each)

This decadent yet low-carb skillet peanut butter cinnamon spice cookie is the perfect treat for someone with diabetes. It takes less than ten minutes of prep time, has only five grams of sugar per serving, and is made with blood sugar lowering cinnamon. Most importantly, it’s delicious!

 

Ingredients

1 large egg

1 cup natural peanut butter

½ cup brown sugar

¼ cup almond meal

1 teaspoon vanilla extract

1 teaspoon baking soda

1 teaspoon cinnamon

¼ teaspoon ground ginger

¼ teaspoon salt

Non-stick spray

2 tablespoons peanuts, optional, for garnish

Preparation

Preheat oven to 350 F.

In a large bowl, beat egg until slightly frothy. Whisk in the peanut butter, brown sugar, almond meal, vanilla extract, baking soda, cinnamon, ginger, and salt until well combined.

Spray an ovenproof skillet lightly with nonstick spray. Pour batter into the skillet and spread evenly with a spatula. If desired, sprinkle the top with a few peanuts and press down slightly.

Place cookie on a rack set in the center of the oven and bake 10-12 minutes until puffed and golden around the edges. Let cook 10 minutes before cutting and serving.

 

Ingredient Variations and Substitutions

This is one of my favorite treats to make because I always have the ingredients on hand! Whenever I’m craving something warm, gooey and sweet, I know this skillet cookie is only 20 minutes away.

 

Nut Butters

 

Even in your pantry is looking bare, this recipe is easy to adapt based on what you have on hand. You can use any type of nut butter—cashew butter and almond butter both work well. And if you’re in the unfortunate situation of running out of nut butter, you can make your own by blending a rounded cup of nuts with a tablespoon of oil in the food processor until if forms a creamy spread.

 

Sweeteners

 

I made these with brown sugar, which has a richer flavor than white sugar, although you could certainly substitute it in a pinch. You could also use pure maple syrup or honey, but be sure to reduce the oven temperature by 25 degrees and cook it a couple minutes longer to prevent burning.

 

Nut-Free Variation

 

If anyone in your household is nut free, you can still make this cookie—just swap in sesame butter and leave out the almond meal. Made with sunflower seeds, it’s perfect for those with tree nut allergies.

 

Vegan Variation

 

For a vegan version, use a chia seed egg. Mix 1 tablespoon chia seeds with 3 tablespoons water and let it sit to gel for about 10 minutes before mixing in the other ingredients.

 

 

This trick is a perfect one to remember next time you run out of eggs.

 

More Add-Ins

 

If you’re feeling extra decadent, load this cookie up with lots of healthy add-ins. In the mood for something chocolatey? Swap the almond flour for ¼ cup cocoa powder, or stir in ½ cup chopped dark chocolate, which is rich in antioxidant polyphenols and flavanols. Want something fruity? Stir in a handful of frozen berries. This recipe is especially delicious with frozen wild blueberries.

 

Make an extra nutty cookie with different kinds of nuts and seeds, like walnuts, sunflower seeds, and almonds. Add a handful or two of dried fruit along with those nuts to make a granola inspired cookie. My favorite way to enjoy this cookie is with a handful of shredded dried coconut and dark chocolate chips.

 

Cooking and Serving Tips

This cookie is best when it’s slightly undercooked. The center might not look fully done when you take it out, but it will continue cooking as it cools.

 

Be sure to use a nonstick or well seasoned cast iron skillet to prevent sticking.

 

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Low Carb Substitutes for Pasta

lowcarbsug

 

Low Carb Substitutes for Pasta

Watching your calories and carbs doesn’t mean you can’t get a pasta fix. There are plenty of lower carb alternatives to regular noodles.

 

Spaghetti Squash

This one might be a no-brainer, since spaghetti is in the name, but it’s still greatly underappreciated. You can bake it until soft, or even nuke it in the microwave for a fast fix. Then just scrape out the noodle-like strands with a fork. A cup of the cooked strands has only about 40 calories.

Spaghetti squash is full of fiber and other nutrients, and it’s incredibly versatile — fantastic with low-fat marinara, pesto, or cheese sauce. It’s even good simply tossed with a little light butter and topped with grated Parm.

 

House Foods Tofu Shirataki Noodle Substitute

I’ve been a big fan of this soy-based swap for years. You can eat an entire bag of noodles for just 20 calories. (Yes, you read that right!) Ounce for ounce, regular pasta contains 10 times as many calories. You do need to drain and rinse Tofu Shirataki thoroughly (It comes floating in liquid), but it’s absolutely worth the effort. And these noodles don’t require any cooking; they just need to be heated. You can stir-fry them, or just toss ’em in the microwave (blot excess liquid, if you do). Bonus? They come in a variety of shapes: spaghetti, angel hair, fettuccine… even macaroni. Here’s a tip, though: Don’t confuse Tofu Shirataki with regular shirataki noodles.

The added tofu really improves the texture.

 

Eggplant

Surprised to see eggplant on this list? Well, when you’re craving lasagna without the starchy carbs, eggplant is your best bet. Cut it lengthwise, soften it up in a skillet, and replace some (or all) of your lasagna noodles with the slices. The result is a towering serving of lasagna with a fraction of the calories.

 

 

To keep your lasagna low in fat, use light cheeses and low-fat sauce.

 

Zucchini

Zucchini ribbons are an amazing fettuccine alternative. Here’s how to make them: Use a vegetable peeler to peel zucchini lengthwise into super-thin strips, rotating zucchini around as you go — and you’ve got noodles! Since zucchini is a summer squash, this swap is perfect in picnic-ready pasta salads.

 

Broccoli Cole Slaw

Broccoli cole slaw is a blend of shredded broccoli, carrots, and red cabbage. It’s packed with vitamins and high in fiber. And get this: You can eat four cups of it for about 100 calories. Just steam it in the microwave or cook it in a skillet with a little water. I like it with low-fat marinara sauce or seasoned-up canned crushed tomatoes. It’s also great in saucy stir-frys.

 

Bean Sprouts

If you’re into Asian-style noodle dishes, bean sprouts are the perfect swap for you. They tend to take on the taste of whatever they’re cooked with — add soy sauce or teriyaki sauce to impart major flavor. Like broccoli slaw, these can be cooked in the microwave or a skillet. Each cup of raw sprouts has about 30 calories. They cook down to about half the volume, so start with a few cups. Make sure to mix it up with Tofu Shirataki, too.

 

Call us if you need help starting a low carb diet.  You cannot go cold turkey with carbs, that can cause more problems for you down the road.

 

Health and Wellness Associates

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Healthwellnessassociates@gmail.com

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Jambalaya : Slow Cooker

jambalaya

Jambalaya

Slow cooker

Ingredients

1 can (14-1/2 ounces) diced tomatoes, undrained

1 can (14-1/2 ounces) beef or chicken broth

1 can (6 ounces) tomato paste

3 celery ribs, chopped

2 medium green peppers, chopped

1 medium onion, chopped

5 garlic cloves, minced

3 teaspoons dried parsley flakes

2 teaspoons dried basil

1-1/2 teaspoons dried oregano

1-1/4 teaspoons salt

1/2 teaspoon cayenne pepper

1/2 teaspoon hot pepper sauce

1 pound boneless skinless chicken breasts, cut into 1-inch cubes

1 pound smoked sausage, halved and cut into 1/4-inch slices

1/2-pound uncooked medium shrimp, peeled and deveined

Hot cooked rice

 

Directions

In a 5-qt. slow cooker, combine the tomatoes, broth and tomato paste. Stir in the celery, green peppers, onion, garlic and seasonings. Stir in chicken and sausage.

Cover and cook on low for 4-6 hours or until chicken is no longer pink. Stir in shrimp. Cover and cook 15-30 minutes longer or until shrimp turn pink. Serve with rice.

Freeze option: Place individual portions of cooled stew in freezer containers and freeze. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little water if necessary. Yield: 11 servings.

Feel free to share with family and loved ones.

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Low Carb: Slow Cooked Beef Tips

slowcookbeeftips

Slow Cooker Beef Tips Recipe

 

 

Ingredients

1/2 pound sliced baby portobello mushrooms

1 small onion, halved and sliced

1 beef top sirloin steak (1 pound), cubed

1/2 teaspoon salt

1/4 teaspoon pepper

2 teaspoons olive oil

1/3 cup dry red wine or beef broth

2 cups beef broth

1 tablespoon Worcestershire sauce

2 tablespoons cornstarch ( white flour is better for most)

1/4 cup cold water

Hot cooked mashed potatoes

 

Directions

Place mushrooms and onion in a 3-qt. slow cooker. Sprinkle beef with salt and pepper. In a large skillet, heat 1 teaspoon oil over medium-high heat; brown meat in batches, adding additional oil as needed. Transfer meat to slow cooker.

Add wine to skillet, stirring to loosen browned bits from pan. Stir in broth and Worcestershire sauce; pour over meat. Cook, covered, on low 6-8 hours or until meat is tender.

In a small bowl, mix cornstarch and cold water until smooth; gradually stir into slow cooker. Cook, covered, on high 15-30 minutes or until gravy is thickened. Serve with mashed potatoes. Yield: 4 servings.

 

Health and Wellness Associates

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Low Carb Quick Chocolate Almond Ice Cream

chocolateicecream

Low Carb Quick Chocolate Almond Ice Cream

 

Ingredients

 

2 tablespoons sliced almonds

1 cup heavy cream

1/2 cup sugar substitute (recommended: Splenda)

1 teaspoon no sugar added vanilla extract

1/8 teaspoon no sugar added almond extract

1 tablespoon unsweetened cocoa powder

2 tablespoons whole milk ricotta cheese

 

Directions

 

Preheat oven to 350 degrees F.

 

Spread almonds out on a sheet pan and bake for about 5 to 7 minutes until just golden brown. (Watch them carefully as they can burn easily.) Remove and cool.

 

With an electric mixer on high, whip the heavy cream in a bowl just until frothy and add in the sugar substitute, extracts, cocoa powder, and ricotta cheese. Continue to whip on high until peaks form. Be careful not to over-whip, or cream will break.

 

Fold in toasted almonds. Using a 3-ounce ice cream scoop, place 1 scoop each in a champagne glass and freeze as “faux” ice cream or serve refrigerated as a parfait. If desired, garnish with low carb whipped cream, toasted almonds, a strawberry fan, cocoa powder, and a sprig of fresh mint.

 

Health and Wellness Associates

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Low Carb Key West Crab Cakes with Mustard Sauce

crabcakes

Low Carb Key West Crab Cakes with Mustard Sauce

 

Ingredients

 

1 pound blue crabmeat

1 tablespoon small diced red bell pepper

1 tablespoon small diced green bell pepper

1 tablespoon finely chopped fresh parsley leaves

1 tablespoon heavy mayonnaise

2 eggs

1 tablespoon baking powder

1 tablespoon Worcestershire sauce

1 1/2 teaspoons Maryland-style crab seasoning (recommended: Old Bay)

2 tablespoons canola oil

 

Mustard Sauce, recipe follows

Mustard Sauce:

1/4 cup heavy mayonnaise

1/4 cup Dijon mustard

1/4 teaspoon fresh lemon juice

Mix all ingredients together in a small bowl. Refrigerate until ready to serve.

 

Directions

 

In a large bowl, mix all ingredients, except oil and Mustard Sauce until blended. Heat oil in a large skillet over medium-high heat. With a tablespoon, carefully spoon poker-chip size mini-cakes into the pan. (The batter will be very loose since there are no bread crumbs, but once the egg in the mix starts to cook they will hold together fine.) Cook on 1 side until firm, about 2 minutes, and then flip and cook for about 1 more minute. Cook in batches as necessary. Serve hot with mustard sauce.

 

Health and Wellness Associates

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Choose Something Else, Your Body Will Thank You.

choosesomething

Choose Something Else, Your Body Will Thank You

 

How to Eat Healthy When You are on the Road

 

For health conscious individuals, eating out at restaurants has always been tricky.  Today, more and more places are beginning to provide organic and nutrient dense options.  One of the biggest challenges people have as they begin to lead a healthier lifestyle has to do with social outings and restaurants.   This article will give you some insight on how to eat healthy when you are on the road!

When you are trying to live a gluten-free, organic lifestyle there are some social repercussions.  You can get around these challenges by doing your research and planning beforehand, asking the right questions and choosing wisely.  Here are some tips to get the most out of your meals away from home.

Planning Ahead is Crucial:

 

Planning ahead is really critical for eating healthy while traveling.  This means researching restaurants and grocery stores in the area you are traveling through.  You can do a google search using keywords like “gluten-free,” “organic food,” “grass-fed,” “raw food,” etc.  You can also go to websites like eatwellguide.org to search for the healthiest places in the area you are traveling too. It is also a great idea to look at online reviews of different restaurants you may be going too.  You can find helpful reviews on sites like Yelp, Chowhound, TripAdvisor and Urbanspoon.

This will give you a view of other people’s dining experience at the place you are looking into. Whether you are meeting up with friends, going on a date or at a family outing it is always a good idea to eat something beforehand so you aren’t starving when you show up.  When we are really hungry we make poor nutritional decisions and become much more susceptible to eating poorly.  So be prepared by either eating something before going out or even bringing some of your own healthy food with you.

 

Ask a Lot of Questions:

 

When you go out to eat it is okay to ask the waiter the questions you need to know.  You may want to make sure the food you are eating is organic, GMO-free, gluten-free and/or dairy-free.  You can tell the waiter or restaurant manager that you may have a real dangerous reaction if you come into contact with a certain food item.  That will immediately get their attention and they will be sure to cater to your needs. It is always adviseable to know exactly what you are eating.  So ask questions, avoid things like sauces, soups and dressings that are typically not made from scratch.

These things are usually processed mixtures with multiple toxic ingredients such as industrial seed oils, GMO’s, artificial sweeteners and preservatives.  The server may not know or understand this so don’t make it too complicated on them. It is best to go with clean organic meat if available, good fat sources like avocado slices or guacamole, olive oil and lots of fresh vegetables.  You can always ask for extra veggies or extra avocado, etc. so you will be satisfied after the meal.  Be sure to let the server know you are going to tip really good and they will come through for you.  Of course, you need to step-up and follow through with your end of the bargain and take care of the server.

 

Choose Wisely:

 

There may be times where you are at a family member’s home or a place where you just cannot find anything that typically fits into your nutrition plan.  If you know this beforehand, you can obviously eat before going and bring some digestive enzymes with you to help neutralize the damage.  You could also opt to drink lots of water with lemon if available which will help curb hunger and provide anti-oxidants for your system. When it comes to starches, it is much better to choose potatoes, rice or quinoa over breads and pasta.

Try to take as many of the vegetables as are available and load up on the good fats such as any sort of avocado dish that is available, a hummus dip, olive oil or coconut products.  If the meat isn’t organic or wild-caught I would look to avoid this or eat just a real small amount to avoid the concentrated environmental toxins that are in the commercialized meat.

 

If you need any assistance with your personal health plan please call us and we will help.

 

Health and Wellness Associates

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312-972-WELL

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Zucchini Taco Roll Ups:

zucchinitacorolll

Zucchini Taco Roll Up

 

INGREDIENTS

 

2 tbsp. extra-virgin olive oil

1 medium yellow onion, chopped

1 jalapeno, minced

1 lb. ground beef

kosher salt

2 tbsp. Taco Seasoning

1 1/2 c. grated Monterey jack, divided

1 1/2 c. grated cheddar, divided

1/4 c. sour cream

1 (15-oz.) can fire-roasted crushed tomatoes

4 medium zucchini, sliced ⅛” thick

Cilantro, chopped, for garnish

DIRECTIONS

 

Preheat oven to 400 degrees F.

In a large skillet over medium heat, heat olive oil. Add onion and cook until tender, 5 minutes. Add jalapeño and cook 2 minutes more. Add ground beef and cook until no longer pink, 8 minutes, then drain the fat. Season with salt, mix in the taco seasoning, and add ½ cup of both Monterey Jack and cheddar, then set aside.

Spread a thin layer of crushed tomatoes into the bottom of a 9″-x-13” baking dish. On each slice of zucchini, spoon a thin layer of sour cream and crushed tomatoes. Top with a layer of beef mixture, and sprinkle with Monterey Jack and cheddar. Roll up and place seam side down in baking dish. Repeat to fill the dish. Sprinkle top with remaining cheese.

Bake until zucchini is tender and cheese is melted, about 30 minutes. Garnish with cilantro.

 

Health and Wellness Associates

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Low Carb: Bacon Cauliflower Chowder

baconcauliflower

Low Carb : Bacon Cauliflower Chowder

 

INGREDIENTS

 

4 slices bacon, cut into lardons

1 medium yellow onion, chopped

2 medium carrots, peeled and chopped

2 stalks celery, chopped

kosher salt

Freshly ground black pepper

2 cloves garlic, minced

2 tbsp. flour

2 sprigs thyme, stripped and chopped

1 head cauliflower, cut into small florets

1 qt. vegetable broth

1 c. whole milk

DIRECTIONS

 

In a large pot over medium heat, cook bacon until crispy. Transfer to paper towels and drain all but 2 tablespoons of fat.

To pot, add onion, carrots, and celery. Season with salt and pepper. Cook until slightly softened, about 5 minutes. Add garlic and cook until fragrant, 1 minute. Sprinkle in flour and cook 2 minutes. Add thyme and cauliflower.

Pour in broth and milk and bring to a boil. Immediately reduce to a simmer and let go until cauliflower is fork tender, about 15 minutes.

Garnish with bacon.

Health and Wellness Associates

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