When we think of vegetarian food, we normally think of carbohydrate-laden foods. Rice and pasta dishes often feature heavily. Lentils, beans and chick peas are frequently touted as great sources of vegetarian protein. Even some manufactured mock-meat products are very high in carbohydrate and sugars. And the humble sandwich, how do you get by without bread!
It might seem hard, if not impossible, to navigate this minefield. But it need not be. In fact, it's quite simple... when you know how.
Here a just a few quick substitutions that anyone can easily make:
Rice: Try making "cauliflower rice". To do this, simply process some raw cauliflower florets in a food processor until the pieces are quite fine. Then lightly steam or boil, and use in the place of rice in your favorite recipe.
Pasta: A simple substitution for spaghetti is shredded cabbage. Just slice up a cabbage, and the long strands created will look just like spaghetti or linguini, and will taste delicious with your favourite pasta sauce.
Bread: There are many low carb bread mixes available. A simple search of the internet will reveal many brands of low carb bread that are available for purchase online. You will also find low carb tortillas, which are very delicious. So there's no need to go without bread in the low carb lifestyle!
Mashed potato: This family favorite can easily be made from cauliflower. Simply mash some cooked cauliflower with butter, milk or cream and there will be no way of telling the difference. It is simply delicious.
Legumes: All sorts of legumes, beans and peas can easily be substituted with Textured Vegetable Protein (TVP) in recipes. This is simply the protein component of soy beans. It is far lower in carbohydrate and higher in protein, and is extremely versatile.
Sauces and syrups: Once again, there are many manufacturers producing low carb versions of your favourite sauces and syrups. You will come across brands such as Jok n Al, who make a range of savoury sauces, and Da Vinci, who produce delicious sugar-free syrups.
Mock meats: Boca and Morning Star make a wide range of packaged meat substitutes. These are very helpful to the time-poor or beginner vegetarian, however it is essential to be able to read the labels to determine the net carbohydrate content. As you become more experienced with low carb, your skills in reading labels will increase.
Sugar: Hunt down stevia in you local health food store, or find it online. Stevia is a natural sweetener and is completely free of carbohydrate and calories. Use it anywhere you would normally use sugar.
So, now you can see how easy it is to follow a low-carb diet as a vegetarian. There's absolutely no need to go without your favourite meals, just change the ingredients a little and start enjoying the benefits.
For further tips, information and recipes be sure to visit Low Carb Vegetarian Living and enjoy the benefits of being a part of this new online community, supporting people to improve their diet and achieve their health goals.
Low Carb Vegetarian Living
Lowcarbveggie YouTube Channel
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Many people are used to eating a lot of bread and when they can't eat the usual high carbohydrate bread or bagels, they don't know what to eat for breakfast anymore. This is especially true in some countries, where it is common to eat bread three times a day, and where the only warm meal is dinner.
People are often used to eating certain things for certain meals. For a lot of people this isn't important anymore on a low carb diet. Personally I rarely eat bread anymore, although there are a lot of good low carb bread recipes available. Today I actually had chicken filet with cauliflower and creamed sauce for breakfast, I often eat leftovers for breakfast.
If you are one of the many low carbers that misses bread for breakfast, and if you like whole grain type of breads, you might enjoy this bread recipe.
Low carb flax seed bread
Flax, also called linseed, has a lot of fiber and therefore it is great to use in low carb breads.
Almost all of the carbs in flax are fiber, the net carbs are close to 0.
Here's what you will need:
1 3/4 cups of flax seed meal
1/2 cup of wheat bran
1 tablespoon of baking powder
1 teaspoon of salt
5 beaten eggs
½ cup of water
4-5 tablespoons of cooking oil
Mix the dry ingredients and then add the wet ingredients. Pour the batter into a sheet pan and bake for 20 minutes at 350 degrees F. Cut your bread into slices and enjoy.
Lena Hanson is the creator of Low Carb Day where she posts low carb bread recipes and other great recipes and low carb diet information. She has been living a low carb lifestyle since the end of 2005 and have lost 70 pounds.
Another great low carb comfort food recipe from Linda's Low Carb (www.genaw.com utbutter_candy.html): 2 TBS butter 1/4 cup natural chunky peanut butter 1/4 cup Splenda 1 cup chocolate whey protein powder 1/4 cup Da Vinci SF Vanilla syrup 1/4 cup Salted nuts (optional) * Melt the Butter, and mix with Splenda. * Add the Peanut Butter to the mix until smooth. * Mix protein powder until crumbly * Add SF syrup, and the mix should turn glossy and much easier to form into 2 mini loaf pans * Freeze mixture for 1 hour, and it should be able to be eaten. Per 1/8 Recipe 110 Calories; 7g Fat; 9g Protein; 3g Carbohydrate; trace Dietary Fiber; 3g Net Carbs
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Low Carb Bread Brands
Bread we buy from a bakery or prepared in our home is usually rich in carbohydrates and calories. But consumption of carbohydrates and calories in large amounts is very risky to ones health. So it is recommended for bread lovers to eat low carb bread. But it may not be possible for you to prepare low carb bread following the best low carb bread recipe in your house due to several reasons. So most people are dependent on bakeries or other local food stores. Local foods stores are hit or miss when it comes to non mainstream products such as low carb foods. A shopper must be educated in what brands are available and where to find them.
Though there are many bread brands out there, most stores and bakeries do not sell healthy low carb bread. That’s why you should have to know a bit about nutritional facts and how to properly read the nutritional label. Please see below for a few brands of low carb bread that can be found in any store.
Major Low Carb Bread Brands
Let’s start first with the Damascus Bakeries which has been in business since 1930. This brand encourages the conception of net carbs, which you can estimate by deducting the sum of total grams of dietary fiber from the sum of carbohydrates in each serving. The bakery is very renowned worldwide because of their low carb bread recipe such as lahvash wraps, pitas, roll ups and Panini. They also make their products concentrate on nutritional benefits like flax roll-up with healthy heart omega fiber with 6g net carbs and salt free pitas that are low in sodium. So no doubt this low carb bread brand is highly suggested for any bread eaters.
Next one is the Great Harvest Bread Company. They have many branches throughout the nation. This company makes 100 percent whole wheat flour with low carb wheat and cinnamon chip bread. A slice of their low carb cinnamon chip bread has 120 calories, 14g carbs, 2g dietary fiber and 4g fat.
And lastly, the famous Sara Lee bakery which produces mostly buns, rolls, bagels and sliced bread. Most of the delightful tasty bread in the Sara Lee bakery has low calories and carbohydrates compared than the regular low carb bread brands. Each slice of wheat bread with honey has only 45 calories, 9g carbohydrates and 0.5g fat. Bread from Sara Lee bakery is free from Tran’s fat which is mainly responsible for the increase of LDL, cholesterol levels in blood. So it also can prevent heart attacks. This low carb bread brand is also recommended for all aged people.
Low Carb Bread Brands That Can Be Found Anywhere
Truthfully these low carb bread brands will definitely help you to maintain your fitness. The best part is that any store should have one of these brands. We recommend that serious dieters only eat whole wheat bread for the best results. Again the best tip for people looking to loose weight is to eat less and exercise more. Eating low carb bread is very filling and can be combined with some other foods for a complete meal.Follow @lowcarbbread1