Posts Tagged ‘Slow Carb Cooking’

Bean Recipes

Written by fourhourbody.org. Posted in Articles

When you are doing a slow carb diet, one of the most things to do is eat lots of protein. Protein is your main source of energy and it’s crucial you eat enough of it. About 30 grams within the first 30 minutes of waking in the morning and another 20 grams per meal. While downing three eggs or making chicken breast at 6am is not everybody’s favourite, the best alternative are legumes.

Beans
Photo by Stuti ~

Your body needs a lot of different nutrients in order to function healthy and a good way to get most of them are beans. In beans there’s protein, the base for energy and muscle growth, calcium, the main material that your bones are made of, magnesium and potassium, for muscle and nerve function, as well as protein synthesis and flavonoids, to reduce coronary artery disease and cancer. They have also iron, for growth and development, thiamin, for heart nerves and muscles, phosphorus, for your teeth and bones, zinc and pantothenic acid, for the immune system and growth, pyridoxine, for blood, skin and nervous system. On top of that you can find riboflavin and niacin, that are good for your respitory systems. As you can clearly see, a lot of what your body needs you can get from legumes. But again, balance is the key to a healthy life – don’t eat the beans exclusively.

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Slow Carb Cooking – White Chicken Chili

Written by fourhourbody.org. Posted in Articles

The original recipe appeared in Tim Ferriss’ Slow Carb Cookbook for the Four Hour Body.

When the Spanish Canary Islanders started making a spicy stew from chili peppers, garlic, onions, and cumin, along with chopped or ground beef they called it “peppers with meat”. Peppers with meat is better known as Chili Con Carne and is most certainly one of the most famous dishes in the world today. The most common variations of this dish include beans and tomatoes, but since this is a slow carb variant, we’ll try the whole meal a little different.

Slow Carb Cooking: White Chicken Chili
Photo by Mr. T in DC

Active Cooking Time: 15 minutes
Total Time : 2 hours, 15 minutes
Servings: 4-6

Ingredients:
1 Tbsp olive oil
2 med onions (chopped)
4 cloves garlic (minced)
2 4-oz cans chopped green chilies
2-3 pieces of chicken
2 tsp ground cumin
1.5 tsp dried oregano (crumbled)
¼ tsp cayenne or crushed red pepper
3 16-oz cans, Great Northern beans
(drained and rinsed)
6 cups chicken broth
Salt, pepper

Preparing and cooking is really quick with this dish – the secret ingredients is time – but we’ll get to that in a minute. Prepare all the ingredients as listed above and find the biggest pan you have. Preferably an old heavy iron pan. Iron pans have two advantages: one, they store the heat way longer than a modern teflon pan, so they’ll still be hot after putting the first couple of ingedrients in. And two, the flavour that you get with an iron pan tastes more roasted, because your food actually burn a little bit on the bottom of the pan. Get the pan up to a medium high temperature and heat up the olive oil.

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Slow Carb Cooking – Garlic Pulled Pork

Written by fourhourbody.org. Posted in Articles

The original recipe appeared in Tim Ferriss’ Slow Carb Cookbook for the Four Hour Body.

Slow Carb Cooking: Garlic Pulled Pork
Photo by stevendepolo

Some say Pulled Pork is a form of barbecue, that is commonly slow-cooked using a smoker, a slow cooker or a domestic oven, other say it’s heaven. Tender pieces of pork, shoulder cut (Boston Butt) or mixed cuts, prepared at low heat for several hours. Sound great?! Good, because just because you’re dieting, doesn’t mean you can’t have any. Here’s a nice way to prepare Pulled Pork the Slow Carb way.

Active Cooking Time: 15 minutes
Total Time : 5 hours
Servings: 6-8

Ingredients:
4 lbs pork shoulder
2 Tbsp salt
½ tsp cumin
2 tsp of black pepper
6 fresh garlic cloves, peeled
1 onion
1 bay leaf
Juice of one lime

The basic seasoning will consist of salt, pepper, cumin. Mix all these together and rub the meat with it. Don’t be too easy with the spices – this i a big chunk of meat and right now it doesn’t taste like much. Use a knife to make some deep but narrow cuts and stick the garlic cloves into the meat. Try to distribute them evenly, so every part of the meat get a bit of the flavour. Leave it like this in the fridge for at least an hour, but better over night.

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