The Good Cooks Cookbook: Healthy Kitchen Low Carb Diet - It Just Tastes Better Volume 1 , livre ebook

The Good
Cooks


Cookbook


Healthy Kitchen Low Carb Diet


It Just Tastes Better
Volume 1



www.CookingGenius.com
Copyright © 2017 by Cooking Genius
All rights reserved.
No part of this book may be reproduced or used in any way or form or by any means whether electronic or mechanical, this means that you cannot record or photocopy any material ideas or tips that are provided in this book
Published by Speedy Publishing LLC






RECIPE CONTENTS
Benefits of Eating Healthy & The Importance of Lowering Carb Intake . . . . . . . . . . . . 7
Spinach Lasagna . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Lasagna With Ground Beef . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Homemade Breaded Jalapeno Poppers With Cream Cheese . . . . . . . . . . . . . . . . . 14
Stuffed Peppers With Couscous And Raisins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Cottage Cheese Casserole Cheesecake With Blueberries . . . . . . . . . . . . . . . . . . . . . 18
Tabbouleh . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Bruschetta . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Stuffed Sweet Potatoes With Quinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Quinoa Patties . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Vegetarian Rolls With Quinoa, Beet, Carrots And Other Vegetables . . . . . . . . . . . . . 28
Quinoa Chili With Vegetables And Blue Cheese Crumbles . . . . . . . . . . . . . . . . . . . . 30
Stuffed Roasted Aubergines, Brinjal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Quinoa Crust Quiche With Zucchini And Eggplant . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Boneless Buffalo Chicken Wings With Celery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Mexican Barbacoa, Carnitas And Chicken Tacos . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Chicken Biryana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Indian Butter Chicken Curry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42



Paella With Mussels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Stuffed Pancakes With Smoked Salmon And Herb Cream Cheese . . . . . . . . . . . . . . 46
Kuskus With Vegetable . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Buttered New Potatoes With Parsley . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Gnocchi With Ricotta And Nuts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Beans Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Risotto With Fresh Salmon And Green Pepper . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Quinoa Salad With Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
Ragout Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
Homemade Tofu Stir Fry With Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
Stuffed Cucumber . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64
Salad With Vegetables And Miso Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66
Club Sandwich Skewer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68
Homemade Chicken Pot Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70
Barbecue Pulled Pork Burger . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
Greek Salad With Fresh Vegetables, Feta Cheese And Black Olives . . . . . . . . . . . . . 74
Spicy Homemade Cajun Jambalaya With Sausage And Shrimp . . . . . . . . . . . . . . . 76
Zucchini Bread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78
Beef Steak Burritos With Black Beans, Rice And Salsa . . . . . . . . . . . . . . . . . . . . . . . . . 80



Philly Cheesesteak Sandwich With Onions And Peppers . . . . . . . . . . . . . . . . . . . . . . . 82
Beef Fajitas With Red Onion, Peppers, Cilantro And Lime . . . . . . . . . . . . . . . . . . . . . . 84
Steak And Cheese Mushroom Melt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86
Grilled Jalapenos, Wrapped In Bacon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
Baked Champignons Mushrooms With Butter, Parsley And Roasted Garlic . . . . . . . 90
Acorn Squash Filled With Apples And Baked . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92
Apple And Root Vegetable Hash With Potato, Carrots And Celery Root . . . . . . . . . 94
Spicy Shrimp Taco Lettuce Cups With Stone Fruit And Spicy Vinaigrette . . . . . . . . . 96
Homemade Zucchini Fritters With Dill . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
Turkey Meatballs With Zucchini Noodles And Tomato Sauce . . . . . . . . . . . . . . . . . . 100
Homemade Cooked Spaghetti Squash Pasta With Marinara Sauce . . . . . . . . . . . 102
Beet Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106



7


You hear all this hype about how effective low carb diets are in helping people lose weight. What all the health gurus fail to tell you, however, is why it’s important to restrict carbohydrate intake. Knowing this information helps you make better decisions about the foods you choose to eat to replace those missing carbs. When you’re well-informed about the eating habits you engage in, you’re able to understand the importance of changing your diet to be a better, healthier version of you.
Get the Vitamins and Minerals Your Body Needs
There are numerous benefits that are attributed to healthy eating. For example, you get an assortment of vitamins and minerals which are essential for your body to function. When you eat a varied diet, you get the nutrients that you need without taking supplements. Instead, you get them from the foods you eat.
You grow acquainted with how your body feels when you consume certain things such as green, leafy vegetables. Packed with iron, potassium, and protein, they help your heart, provide you with a source of folate which is essential for pregnant women to consume, prevent premature aging, and even help your gut digest food better. Vegetables such as spinach, kale, mustard greens, and turnip greens have high fiber content, too, which makes you feel full faster.
Eat More Without Gaining Weight
Because these foods are low calorie, you can eat large quantities of them without fear of gaining weight. The same can’t be said about starchy vegetables such as potatoes which essentially convert themselves to sugar in the body. If you’ve ever noticed how heavy you feel after eating a big order of French fries, you understand why you can’t eat this type of food and expect to lose or maintain your current weight.
When you consume more calories than you burn each day, your body stores fat. That’s why you gain weight. To lose weight, you must burn more calories than you eat.
Choosing foods that are low calorie and low-fat help you prevent overindulging and gaining weight. If you want to maintain the weight you’re currently at, you’ll need to burn the same number of calories that you eat. You can do this through the physical activities you choose to engage in.


Benefits of Eating Healthy & The Importance of Lowering Carb Intake



8


Lower Your Risk for Obesity and Diseases Such as Diabetes
Healthy eating reduces your risk for obesity and various health concerns such as diabetes, hypertension, stroke, and heart attack. It helps you keep the pounds off your frame which causes joint pain. Eating nutritious foods improves your mood which helps you achieve your goals easier.
When you feel good and have a positive outlook on life, you’re more resilient. You don’t let life’s struggles get in the way of your goals. You achieve the things you set out to do.
Healthy food affects your mind and body. When you are vitamin deficient, you don’t function optimally. Your body starts to shut down because you’re malnourished.
Don’t Merely Survive but Instead Thrive by Making Healthy Choices
You see, food plays a big factor in how you feel. When you eat healthily, your body is gettin