All posts by Jeff Fidler

Healthy & Simple Recipes

Minimalist Healthy Cooking – Making Low Carb Meals with Simple Ingredients

If you are social distancing—and we hope you are—you need to find ways to maximize your household food supply. Doing so will limit trips to the store and help you maintain your nutrition. Not to mention, now is a great time to enjoy a steady diet of low carb and nutritious comfort food.

One way to successfully use the food you have on hand is to find recipes that utilize non-perishables, typically found in pantries. And don’t be scared to get a little creative!

Here are some simple low carb recipes that feature common non-perishables. They’re delicious, easy-to-make and give you ample meal and dessert options.

Simple Low Carb Meal Ideas

Please note that some adjustments have been made to ensure each recipe contains only low carb ingredients and popular pantry items. We’ve included a link to the original recipe if you wish to review or to add your own twist.

Keto Bean Salad

This delicious bean salad can be enjoyed on its own for lunch or it pairs nicely with a lean protein like pork loin.

For the salad, you need one can of cut green beans, ¼ cup of chopped tomatoes, ½ cup of pitted olives (we recommend Kalamata) and one thinly sliced green onion with the tops still attached.

Instead of using 4-5 ingredients to make a vinaigrette, we recommend Walden Farms Italian Dressing. It has the perfect amount of acidity for a dish like this and is made from the world’s finest aged vinegar and fresh herbs and spices (plus it has no calories, fat, sugar, cholesterol, or carbohydrates!).

There are only a couple of steps to make this salad. Place the ingredients in an airtight container. Pour in the amount of dressing you would like but be careful not to overdress. Pop the lid on and give it a good shake for roughly 20-30 seconds.

Refrigerate the container for six hours. This will give the ingredients time to marinate in the dressing. If you have enough ingredients, we recommend making a big batch, so you have leftovers for a few days.

Ground Beef and Broccoli

This hearty meal only requires a small number of ingredients: 2/3 lb. of ground beef, 3 oz. of butter, ½ lbs. of broccoli and salt and pepper to taste.

To make, rinse and trim the broccoli but do not discard the stem. Then, cut the top into small florets. Before moving to the next stage, you must peel the stem and dice into small chunks.

Heat the butter in a frying pan big enough to fit the beef and the broccoli in a single layer.

Brown the beef on high heat and season with salt and pepper. Before the beef has completely cooked, lower the heat and add more butter to the pan. Once the butter has melted, add the broccoli and cook for 3-5 minutes. Make sure to keep stirring the ground beef and don’t forget to season the broccoli as it cooks.

You can serve with a dollop of Walden Farms Amazin Mayo on top. This will add some creaminess and can provide more depth of flavour.


Vegan Rocky Road Mocha Brownies

Make these moist vegan brownies using Dixie Diner Brownie Mix and Crave Sugar Replacements as a sugar substitute.

All you need for the brownies is the right box of mix and 9oz. of hot coffee (whatever kind you use is fine). For the frosting, you will need ½ cup of low carb soy milk, ¾ cup of cold coffee and 3 tbsp. of cocoa.

Prepare the brownie mix per the package directions in an 8 or 9” square pan, substituting the hot coffee for water where applicable. Next, bake as directed.

While the brownies bake, combine all the frosting ingredients in a bowl and mix them so that they blend well. Once the brownies are ready and have cooled, top with the frosting.

 

Extra-Easy Lasagna

Lasagna is the perfect minimalist meal. It’s essentially an Italian casserole that isn’t reliant on a ton of ingredients to provide flavour. This recipe is simple and easily allows for low carb substitutions.

The only ingredients are 1 lbs. of lean ground beef, 4 cups of Rao’s Tomato Basil Pasta Sauce, six uncooked sheets of Dreamfields Lasagna Noodles, 7-8 oz. of cottage cheese, 2 ½ cups of shredded mozzarella cheese and ¼ cup of hot water.

Start by cooking the beef in a skillet over medium heat, stirring it often. Once it’s no longer pink, drain the juices and then stir in the pasta sauce.

Now you can start assembling the lasagna. Spoon 1/3 of the meat sauce in a lightly greased 11 x 7” baking dish and spread it out evenly with a spoon. Start building the layers with three noodles, half of the cottage cheese and half of the mozzarella. Repeat this step until you’ve used all the ingredients. Slowly pour water along the edge of the dish and cover it with two layers of aluminum foil.

Bake at 375F for 45 minutes and then remove the foil and bake for an additional 10 minutes. Let it cool for 10 minutes before serving.

 

Meat Sauce Shirataki Pasta

This tasty dish utilizes the versatile Shirataki Noodles to make a simple yet satisfying meal.

You will need a 150g of Shirataki Noodles, 50g of bean sprouts, 1 garlic clove chopped, olive oil, 150-170g of homemade low carb meat sauce (prepared prior to cooking this recipe), parmesan cheese grated and salt and pepper to taste.

To start, place the Shirataki Noodles in a pot of water and bring to a boil. Cook the noodles for 30 seconds. Strain them with a mesh strainer, removing as much water as possible. Place the noodles on a cutting board and slice into shorter lengths. Remember not to touch the noodles as they are still hot at this point.

Place the parboiled noodles into a hot skillet and cook to reduce the remaining water. This will ensure that the ingredients will be able to properly absorb the sauce. The noodles are ready once they start making squeaking.

Pour in some olive oil and then add the garlic and sauté until it becomes fragrant. Toss in the bean sprouts along with a few pinches of salt and pepper. Give everything a good toss so that the seasoning mixes with the noodles and bean sprouts.

Move the noodles to one side of the skillet and spoon the meat sauce into the open side. Toss the noodles into the sauce so that they are fully coated. Let it cook until the liquid is completely reduced and everything is heated through. Transfer to a bowl and top with as much parmesan cheese as you’d like.

You can top with parsley or other fresh herbs. You can also include broccoli (even just the stems) to add a nice textural contrast. If you do so, make sure you add the broccoli near the end so that it doesn’t overcook.

Stock your Pantry Today!

We hope these recipes provide some reassurance that you don’t need a lot of ingredients to make amazing low carb meals. With a little creativity and the right guidance, you can continue to eat healthy without running to the grocery store several times a week.

Browse all the great low carb foods you can buy online at The Low Carb Grocery – find some truly amazing low carb brands and products. Take advantage of our fast, free shipping with minimum orders of $100).


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Online Grocery Shopping Options

Essential Groceries that are Available Online

In response to the current COVID-19 situation in Canada, we are all working together and doing our best to alter our behaviour and combat the spread of the virus to keep ourselves healthy and minimize the risk to our communities. People are working from home as much as possible, we are practicing ‘social distancing’ to give each other more personal space when out in public, and we are all ramping up personal hygiene and disinfection efforts.

The good news is that food distribution warehouses and grocery outlets are still operating during this time, and most people will continue to have access to the products they need. However, one step that we should all be taking as part of these efforts is making the wise decision to conduct more of our essential shopping via online sources instead of heading out in to public to obtain what we need.

Of course, fewer trips to the grocery store doesn’t mean your kitchen and pantry can’t still be stocked with healthy low carb foods, snacks, and the many different ingredients you need. All your favourite low carb products to prepare delicious, nutritious meals for you and your family to stay healthy, energetic and satisfied can be found online here at The Low Carb Grocery.

Think About Shelf Life and Versatility

If you’re thinking about which groceries are essential for the next few weeks, you want to consider shelf life and versatility. Shelf life is important so that you can stock up on products that last awhile to avoid spoilage, as well as reduce the number of times you need to go to the grocery store. Versatility is helpful so that the products can be used in a multitude of different meals to avoid too much repetition in the foods you serve. Some examples of these types of products include noodles, baking mixes, sauces, seasonings, and snack foods, as well as meal replacement bars, drink mixes, and protein shakes.

Online Grocery Shopping

Here are some popular low carb products that you can easily order from our website, and some specific brands to help you decide which to choose if you are not already familiar with them.

 

Protein & Meal Replacement Bars

Low carb bars are a good item to keep on hand if you want a quick snack in the morning or in between meals.

Quest

Quest offers a delicious bar in several fun flavours and packs quite the nutritional punch. They are low in net carbs and are a strong source of fibre. These bars come in over a dozen of different flavours, including birthday cake, blueberry muffin and chocolate cookie dough, to name a few.

Atkins

Atkins is the biggest name in low carb eating and they make a line of popular bars that is chockful of nutrients and have a satisfying taste.

It is recommended to not indulge in more than two of these bars a day so that you can still get your remaining carb intake from vegetables. Each bar offers a different amount of net carbs so be sure to review specific nutritional information before eating.

 

Cheese Snacks

If you enjoy munching on savoury and flavourful cheese snacks, then check out a couple of the more beloved brands we carry. This is the perfect item to replace potato chips during your next movie marathon.

Enercheez

Enercheez are a crunchy and delicious cheese snack that is a great source of protein and calcium. Made with no additives or preservatives, this product has only 120 calories per serving (9-12 pieces).

Available in cheddar, cheddar with onion and chives, cheddar with hot pepper and cheddar with garlic.

Ivanhoe

Each pouch of Ivanhoe is packed with 100% Canadian-made cheese. You can choose between cheddar flavour or Monterey Jack, or even stock up on both so you have a cheesy snack to enjoy while you binge your favourite Netflix series.

 

Breakfast Cereals

Even if you’re not going to work or school for the next little while, it’s a good idea to start each day with a hearty low carb breakfast.  

StaySteady

StaySteady high-protein and high-fibre breakfast cereal lets you enjoy a healthy start to your day without having to experience the dreaded mid-morning sugar crash. StaySteady’s ingredients are natural and designed to give you that boost you need in the morning.

Available in original, maple pecan and vanilla almond.

Nuco

Nuco delivers a distinct coconut crunch and flavour with every bite. It’s a great source of fibre in addition to being raw, vegan and paleo-friendly. It consists of only three organic ingredients: coconut meat, coconut water and palm starch.

You can even add it as a unique and crunchy topping to salads.

Cookies

No pantry is complete without a box or two of cookies. Try these two brands if you want options that are low carb, nutritious and taste amazing.

GluteNull

GluteNull makes delicious chocolate chip cookies with diced almonds. This product is gluten-free, paleo-friendly, Canadian-made and contains only non-GMO project certified ingredients. Additionally, they exclusively use dark chocolate to limit the amount of sugar.

Per cookie, there is 7g of total carbs including 1g of fibre, 6g of fat and 2g of protein.

Quest Protein Cookie

In addition to the bars mentioned earlier, Quest can also help you quench that cookie craving! These soft baked cookies are sweet and chewy and make for a great afternoon snack especially if you enjoy chunks of decadent chocolate or rich peanut butter or the naturally sweet and tart combination of oatmeal and raisin.

Sauces and Spreads

Elevate lunch and dinner by including the right low carb sauce or spread. Here are a few that complement a variety of proteins and vegetables.

The Garlic Box

The Garlic Box products can add flavour or even a kick to most chicken recipes, red meat dishes or salads. In addition, it’s a great way to elevate a run-of-the-mill potato side or a piece of fish that’s been hiding in your freezer.

The Garlic box offers Apple Cider Vinaigrette, Balsamic Vinegar with Garlic, Garlicky Chili Lime, Horseradish Garlic, Olive Tapenade with Garlic and Ontario Garlic.  All you must do is decide which flavour or flavours excite you the most.

Crazy Mooskies BBQ Sauces

Crazy Mooskies makes BBQ sauce that’s perfect to add to a juicy ribeye or hamburger, regardless of whether you’re grilling or cooking on a stovetop.

Each type has no added sugar and features a unique taste that won’t overpower most chicken, red meat and pork. Fans of heat, should try their Crazy Hot BBQ Sauce.

Also available in Original, Island Spice, Smok’n Garlic and Smokehouse.

 

Sugar-Free Ketchups

We carry two sugar-free ketchup that can elevate your hamburgers, hot dogs or whatever else you like to accompany this beloved condiment.

Hughes Smokehouse offers a healthier ketchup without sacrificing the tangy sweetness that is synonymous with traditional brands. Each serving has zero fat and only 1g of net carbs.

Another option comes from Nature’s Hollow. It uses Xylitol to create the typical sweetness of ketchup, making it a nice option for diabetics or for those looking to control their daily sugar intake. Per serving, there is zero fat and 4g of net carbs.

 

Rudolph’s Veggie Spreads

Meet your new favourite vegetable spread. This organic line can elevate your meals or can be enjoyed with some low carb crackers or vegetable chips. They are gluten-free, vegan-friendly and made from all natural ingredients.

Available in Beet Horseradish, Carrot Herbs, Spinach Parsley and Tomato Basil.


Stock your Pantry Today!

We hope that everyone stays safe and engages in proper social distancing over the coming weeks to help flatten the curve. If you are concerned about groceries, remember to explore our plentiful inventories and to enjoy the convenience of online grocery shopping.

Browse our inventory to find some of the best low carb foods that’ll help you cook memorable meals!

low carb diet must have protein

Low Carb Diets & Protein

The Low Carber’s Guide to Protein

Protein is an essential part of any low carb diet. As you cut the carbs from your meals, you need to focus on foods that are protein-rich so you can lose weight and build muscle mass. Protein also contributes to your overall health and can keep you feeling full and satisfied as you work toward your dietary goals.

To expand your understanding of low carb eating, we’ll offer insights into what protein is and how it works with respect to biology and general health. We’ll look at why it matters, the various protein types and explore the difference between plant and animal based.


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What is Protein?

Protein is a macronutrient, a category that also includes fats and carbs. The role of macronutrients is to provide energy, in the form of calories, to allow us to grow and remain healthy. Unlike fat and carbs, our bodies don’t store protein so we need to consume a specific amount to function.

Protein is used to build and repair tissues and is responsible for the production of hair, skin, cartilage and nails in addition to body chemicals like enzymes and hormones. It is made of amino acids, which are comprised of carbon, hydrogen, nitrogen and either oxygen or sulfur. When protein is broken down, it provides fuel for muscle mass and contributes to the proper functioning of our metabolism. Furthermore, we rely on protein to aid our immune system and to stay full for longer.

Each gram of protein has four calories and the total amount can make up roughly 15% of a person’s weight. It is recommended that we get 10 to 35% of our calories per day from protein. This range is dependent on one’s sex, age and physical activity.

Protein is generally comprised of meat, poultry, seafood, beans, peas, eggs, some processed soy products, nuts and seeds. It’s a good idea to include a variety of these foods into your diet but you should always focus on leaner cuts and those with the least number of carbs.

Careful of Going Overboard

For decades, high protein and low carb diets have been a popular weight loss and muscle building method.

You might be thinking that a good idea is to just eat protein all day every day. This isn’t the case, though, as you should consume the recommended amount from good sources. If you think eating steak will help you grow stronger, remember that at some point your body will discard excess protein leaving only the unhealthy properties for your system to process.

Different Kinds of Protein

There are eight types of proteins each with their own purpose and function.

Hormonal protein are protein-based chemicals transported through the blood, acting as chemical messengers transmitting signals. An example of this is insulin.

Enzymatic protein speed up metabolic processes in cells aiding in liver function, digestion and blood clotting.

Structural protein is necessary to form the framework of muscles and bones. Examples include collagen, keratin and elastin and are the structural component for skin, hair, nails and teeth.

Defensive protein are antibodies that contribute greatly to our immune system. They form as white blood cells to counteract harmful bacteria and viruses.

Storage protein stores minerals like potassium and iron, which create structural components and restrict the adverse effects of excess protein. Ferritin is an example of a storage protein.

Transport protein, as their name suggests, deliver vital materials to cells. Hemoglobin is one such protein, and it carries oxygen from the lungs to body tissue.

Receptor protein control the substances that enter and exit the cells. Some are responsible to activate enzymes and others must stimulate endocrine glands.

Contractile protein fulfills the important function of regulating the speed and strength of heart and muscle contractions.

Good Sources of Protein

With respect to low carb diets, you should try to get your protein from good sources. While you won’t be short on intriguing options, try to include items from these three groups as much as possible.

  • Fish – which is generally lean and offers omega-3 fatty acids.
  • Poultry – remove the skin to make it an even healthier meat.
  • Nuts – An ounce of almonds provides 6g of protein more than most other tree nuts.

Before committing to a low carb diet, do your homework and give thought to what you want to achieve health-wise. This will steer you toward what proteins you should eat and how to create a proper weekly meal plan.

Check out our recipes or cooking low carb sections in the Low Carb Lifestyle blog for all sorts of meal ideas.

Plant vs. Animal

Proteins can come from eating plant-based foods or from animals. The difference is that animal protein tends to have all the amino acids whereas most plant-based proteins are incomplete. Keep in mind that this isn’t always the case as some grains like quinoa are a complete source of protein.

You want to make sure you are eating the right kinds of protein and pairing them with other low carb ingredients.

Animal meat that is high in protein includes:

  • Top or bottom round steak
  • Pork chops
  • Lean ground beef
  • Yellow fin tuna
  • Sockeye salmon
  • Turkey breast

High-protein dairy includes:

  • Greek yogurt
  • Cottage cheese
  • Eggs
  • 2% milk

Vegetarians and vegans should enjoy a variety of protein-rich foods to make sure they get all their amino acids.

In addition to most grains and vegetables, plant protein includes soy, hemp and whey. These are all healthy options so it comes down to personal taste and what you are hoping to achieve.

Whey protein is considered the best with respect to building and healing muscles. If you are active and want to bulk up, then consider including more whey in your diet.

Hemp protein is derived from the hemp plant and does not contain THC, the active ingredient in marijuana. It comes in seed, powder or milk form. if you opt for hemp seeds, you can enjoy them as a hot or cold breakfast cereal or as an ingredient in smoothies.

Soy protein is a by-product of soybeans and is available in the form of milk, tofu, meat substitutes, flour, oil and tempeh.

Foods to Avoid

If you are embarking on a high-protein and low carb diet, you need to steer clear of certain food types and groups:

  • Sugar
    • Soda, fruit juices, most candy and ice cream
  • Trans Fats
    • Anything with hydrogenated oils
  • Low-fat products
    • This is broad but try to avoid certain snacks and cereals that feature reduced fat as they often compensate by adding more sugar.
  • Processed foods
    • Peruse food packaging and do some research to find products that are unprocessed and feature natural ingredients. You should be extra skeptical of products from big brands.
  • Starchy vegetables
    • This includes potatoes, sweet potatoes, taro and yams.

Excluding these ingredients from your meals takes some sacrifice. A great tip is to find low carb substitutes—like daikon instead of carrots—and proteins that you love and want to eat every week. This will help ensure that you are looking forward to meals and not dreaming about French fries.

Shop Online for Low Carb Foods!

It’s time to start building a weekly meal plan that features protein-rich ingredients that will perfectly complement your low carb diet.

While you’re here, avoid the local grocery store and shop our store to find a variety of products and brands that will help you lose weight, improve your health and feel more energetic.  Fast shipping (free for orders over $100 and under 10kg).


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low carb diet goals

Achieving Your Low Carb Goals

Setting Goals for Your Low Carb Lifestyle
Tips for Setting and Meeting Achievable Goals

Eating low carb can help people lose weight and feel more energetic in addition to other health benefits. As with any diet, you need to set goals to know if you are progressing or if you’ve lost your way. By working with achievable goals, you can chart your success or recognize what adjustments need to be made.

To help you meet your goals, we’ll review the strategy you should adopt to choose the right low carb diet. Next, we’ll look at the value of achievable goals and offer tips that you can tailor to your lifestyle and health needs. Lastly, we’ll look at motivating factors and the importance of tracking your progress and enjoying your successes.

Choosing the Right Diet

Once you’ve settled on trying a low carb diet, you need to choose the one that you think will work best for you. Consider your health, age and what you are trying to achieve.

Here are some of your options:

The typical low carb diet is straightforward. It involves reducing the number of carbs you eat while focusing on foods that are high in protein. This diet consists of a steady dose of meat, fish, eggs, nuts, seeds, vegetables, fruits and certain healthy fats. Incidentally, it minimizes or eliminates potatoes, sugary drinks and snacks from one’s diet.

The Ketogenic Diet is designed to further minimize the ingestion of carbs so that the body reaches a state of ketosis. When this happens, insulin decreases, and large amounts of stored fat is released and transformed into ketones.

The Low Carb High Fat Diet is like the typical low carb diet but with a greater emphasis on fat consumption and whole unprocessed foods. This diet recommends that you consume only 20-100g of carbs per day.

The popular Paleo Diet encourages followers to eat as if they were living in the Paleolithic era, which pre-dates the agricultural boom. It focuses on foods that were available during that era, including meat, fish, seafood, vegetables, fruits, tubers, nuts and seeds. There is no hint of anything processed or anything containing refined sugar.

The Atkins Diet catapulted low carb eating into the spotlight. It is based on the idea of reducing carbs in favour of foods that are rich with protein and fat. Atkins truly redefined the low carb approach and made it appealing for anyone to attempt. Over the decades, it has gained millions of followers.

Then there’s the Eco-Atkins Diet, a vegetarian version of Atkins that can also reduce bad cholesterol. It still includes foods that are low carb and high in protein and fat but everything is plant-based. Common elements of Eco-Atkins are soy, nuts and plant oils. This diet should derive 25% of its calories from carbs, 30% from protein and 45% from fats.

There are other low carb diet options but unless you have specific dietary needs, you should try one of the more popular ones as they offer ample resources and are built on a foundation of data.

Once you have selected your diet, it’s time to set some goals.

Achievable Diet Goals

Trying to achieve something like weight loss without goals is very difficult. They set markers that help you track your progress as you approach—sometimes painstakingly—what you want to achieve.

If your goal is to lose weight, it helps to recognize the milestones you are hitting along the way. Most importantly, each time you hit a goal, your confidence spikes and you feel encouraged to keep going. Let’s be honest, quitting is always easy and it’s always on the table. Thoughtful goals can help you cross the finish line.

Define your Goals

This should be your first step. Instead of simply outlining that you want to lose weight, go a level deeper to determine more tangible goals. These can include:

  • Feeling more energetic throughout the day
  • Being able to run a 5k marathon in one year
  • Losing belly weight

By taking this approach, you can work toward achieving specific milestones that will contribute to you reaching your ultimate weight and health goal.

Dieting Tips

Here are some tips to get you started on your diet, or to put yourself in a better position to get results from your current one.

Find your Motivation

Motivation isn’t a one-size-fits-all sort of thing. You need to find your source of motivation, something that will push you to stick to your diet especially when you’ve hit a point of frustration and are aching to quit.

Ask yourself, “what motivates me?”, is it:

  • To look better
  • To improve your health
  • To heal from an injury
  • To contribute to your mental health
  • To feel more energetic
  • To be more athletic
  • To be able to wear certain clothing items
  • To play with your children without feeling tired

Keep your motivations at the forefront of your low carb diet and be sure they are incorporated into your goals. Additionally, try to find physical items that can keep you motivated. This can be a book, poem, movie, photo or even a meme with an inspirational quote or image.

Tracking Success

This is a big one when it comes to achievable goals. Track your journey from day one and celebrate the small wins. This doesn’t mean you should eat a burger as a reward, but you can have a glass of dry white wine, which is lower in carbs than other wines, or maybe enjoy a night out. The idea is to positively reinforce your good behaviour.

If your goal is to lose 10 lb. in three months, then you should track your progress every week. After the first month, if you’ve gained 2 lb. then you need to reassess what you are doing wrong and adjust. On the other hand, if you’ve lost 5 lb. after five weeks then you know you are on the right path toward achieving your goal. All you must do is keep going.

Whether you’re making good progress or not seeing results, it’s always a good idea to periodically check in with your doctor or dietician.

Consider your Health

As mentioned, it’s recommended to set weight loss goals that are achievable but it’s also smart to set ones that are realistic and won’t undermine your health. Spending five hours at the gym every day while reducing carbs might help you lose weight, but it’s most likely not sustainable and could result in other health-related issues.

Create goals that can contribute to your overall health and emotional and mental wellbeing. To do so, base your goals on your health history and body type. Losing a few pounds a month while slowing increasing your weekly physical activity is great for most people. Running a marathon before you’re ready or lifting weights that are so heavy you dislocate your shoulder will always be terrible ideas.

Always put your health first and the rest should fall nicely into place.

Ready to Go?

If you’ve chosen a low carb diet and have set achievable goals, then you need delicious and healthy ingredients to make sure you’re eating right and are excited about your next meal.

Shop our store to find an amazing variety of low carb foods that will help you stay on track with your diet and enjoy desirable results.


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best low carb bars

What Are The Best Low Carb Bars?

Battle of the Bars
Comparing the Best-Selling Low Carb Bars

It’s always a good idea to stock your pantry with health bars that are low carb, high in protein and contain as little sugar as possible. The problem is that when it comes to options it’s an embarrassment of riches.

When choosing which bar to spend your money on you need to consider carb count, sugar content, ingredients and the amount of protein. To help, we’ll look at the types of bars, and then review our best-selling bars so you can determine which would work best for your taste and diet.


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Types of Health Bars

Here are the most common types of bars, and a brief explanation of what they are used for, and what to expect with each.

Snack Bars

A snack bar is usually made with some combination of cereal, grains, fruits, nuts and sometimes a sweet element, and is meant to be eaten in between meal. They can be sweet, savoury or both and sometimes place taste before nutrition.

Protein Bars

A protein bar comes with a high concentration of protein. Typically, the ratio of protein to carbs and fat greatly favours protein, making it a popular post-workout snack especially for those looking to build muscle mass.

Energy Bars

An energy bar contains high-energy ingredients and can be used as a meal supplement. They can provide a quick energy boost for people who don’t have the time to stop for a meal.

Meal Replacement Bars

A meal replacement bar usually consists of a mix of protein, fat, vitamins, minerals and carbs and can be quickly consumed by people on the go. They mimic the components of a typical low carb meal.

Best Selling Bars

To give you an idea of which bars are currently the most popular, here are the top 10 bars listed by the number of bars sold.

Bar Type Details Price Quantity
ChocoRite Snack Bar – Chocolate Crispy Caramel Learn More $31.89 16 – 32g bars
Keto Wise Fat Bombs Snack Bars – Chocolate Pecan Cluster Learn More $32.80 16 – 32g bars
Atkins Cranberry Almond Snack Bar Learn More $8.95 5 – 35g bars
Atkins Cookies N Creme Protein-Rich Meal Bar Learn More $11.95 5 – 50g bars
Slimfast – Keto Meal Bar-Whipped Triple Chocolate Learn More $17.99 5 – 42g bars
Keto Bars – Chocolate Peanut Butter Learn More $44.28 10 – 47g bars
Glutenull Raw Energy Bars – Hemp Learn More $8.99 240g
Doctor’s CarbRite – Chocolate Mint Cookie Learn More $24.99 12 – 56.7g bars
Power Crunch – Protein Wafer – Red Velvet Learn More $2.79 40g
Raw Revolution Glo Bars – Vegan Protein Bar – Creamy PB & Sea Salt Learn More $34.20 12 – 46g bars


Top 10 Low Carb Bar Line-ups

Learn more about any of the low carb meal replacement, snack and protein bars below.
1.) ChocoRite Snack Bars – Chocolate Crispy Caramel

This tasty bar oozes with caramel and complements low carb diets like Atkins and South Beach. Furthermore, it consists of only half the calories of many leading bars. Per two pieces, there are only 6g of net carbs.

Order a box of ChocoRite Chocolate Crispy Caramel Bars today!

2.) Keto Wise Fat Bombs Snack Bars – Chocolate Pecan Cluster

From HealthSmart Foods, these are specially crafted with MCT oils to help you overcome intense snack cravings while you stick to your keto diet. They are also kosher-friendly and only have 5g of net carbs and 1g of sugar per package.

Try Keto Wise Fat Bomb Bars today and discover for yourself why they are so popular.

3.) Atkins Cranberry Almond Snack Bars

Enjoy getting your protein in this satisfying snack bar. It’s a nice mix of soft and crunchy and per bar there is only 10g of net carbs. This bar tastes like “regular” bars but you can enjoy it on most low carb diets.

Learn more about the Atkins Cranberry Almond Snack Bar.

4.) Atkins Cookies N Creme Protein-Rich Meal Bars

Featuring the iconic combination of cookies and cream, this Atkins product has 13g of net carbs, 1g of sugar and 14g of protein per bar. It bursts with delectable flavours and, despite the lack of sugar, has a nice sweetness hidden within its chocolate exterior.

Add these snack bars to your grocery order today!


5.) Slimfast – Keto Meal Bars – Whipped Triple Chocolate

Slimfast is a global leader in low carb and healthy products geared toward weight loss. These keto-friendly premium bars can be enjoyed as a meal replacement for people who are often on the go. Each bar has 7g of protein, 14g of fat and only 6g of net carbs.

Learn more about the Slimfast Keto Meal Bar.


6.) Keto Bars – Chocolate Peanut Butter

Simple ingredients make this chocolate peanut butter bar a favourite among our customers. It’s high in fat with no added sugars and comes in single servings so you can take it to work, school or the gym to enjoy after a hard workout. Per bar there are 7g of net carbs, 1g of sugar and 8g of protein.

Get your box of delicious keto-friendly bars today.

7.) Glutenull Raw Energy Bars – Hemp

If you’re celiac or vegan or simply enjoy eating organic snacks, then you should try Glutenull Raw Energy Bar. They are made with only all-natural ingredients like chia seeds, pumpkin seeds and dates, to name a few. Each bar has 3g of net carbs, 6g of protein and 2g of sugar.

Upgrade the snack content of your pantry with Glutenull Hemp Bars.

8.) Doctor’s CarbRite Diet Bars – Chocolate Mint Cookie

The perfect bar for low carb living especially for those who want to steer clear of sugar. These are gluten-free and contain no preservatives. It lets you enjoy a chewy texture wrapped in delicious chocolate. Per bar, there is 18g of net carbs, 21g of protein and no sugar whatsoever.

Learn why Doctor’s CarbRite bars are so hard to keep in stock.

9.) Power Crunch – Protein Wafers – Red Velvet

Pack a punch of protein with this wafer bar that is crunchy, sweet and delicious. It’s a great alternative to the carb-heavy wafer treats that are commonly found at most grocery stores. Per 40g, there are 10g of net carbs, 7g of sugar and 13g of protein.

Get your Power Crunch bar today to ensure you get your daily protein requirement.

10.) Raw Revolution Glo Bars – Vegan Protein Bar – Creamy PB & Sea Salt

Made from organic raw superfoods and from plants that are only minimally processed, this bar is a delightful treat for vegans or for those who are looking for gluten-free or kosher bars. Each bar has 3g of net carbs, 2g of sugar and 15g of protein.

Get raw by trying this amazing bar today!

Other Popular Bars

1.) ChocoRite Snack Bar – Peanut Butter Cup Patties

Peanut butter fans rejoice! These cup patties are so bold and delicious you’ll be tempted to eat an entire box. You can also rest assured that they’ll fit into more low carb diets as they only have 5g of net carbs, 1g of sugar and 2g of protein.

Try these peanut butter cups guilt-free today!

2.) ChocoRite Snack Bar – Milk Chocolate Pecan Cluster

If you prefer pecans to peanut butter, then ChocoRite has a yummy option for your pantry. You can enjoy a mouthful of sweet caramel and crunchy pecans wrapped in gourmet chocolate. This is a great afternoon snack to make sure your cravings don’t get the better of you. Per two pieces, there are 6g of net carbs, 1g of sugar and 1g of protein.

Taste the ooey-gooey goodness of this chocolate pecan cluster bar right away!

3.) Atkins Advantage Meal Bars – Chocolate Chip Cookie Dough

Another Atkins bar makes the list. These high fibre and protein-rich bars are great to take with you when you leave the home. They are packed with enough nutrients to act as a satisfying meal replacement. Per bar, there is 18g of net carbs, 1g of sugar and 13g of protein.

Pick up a box of these delightful bars during your next grocery shop.

4.) Atkins Gluten-Free Snack Bites – Honey Almond Vanilla Crunch

Honey, almond and vanilla make a low carb bar that’s nearly perfect. The pieces are snack-size so you can pop them in your mouth while you ride the bus or walk to work. They contain no artificial colours, flavours or preservatives. For every 13 bites, there are 3g of net carbs and 7g of proteins.

Looking for your new favourite snack? Give these crunchy bites a try.

5.) Atkins Advantage Meal Bars – Crispy Lemon

Lemon fans should look no further then these meal bars by Atkins. They’re so good, you’ll almost feel bad eating one. Each bar has 6g of net carbs, 1g of sugar and 13g of protein.  

Bite into one of these crispy bars to make snack time memorable.

6.) Extend Anytime Bar – Peanut Butter Chocolate

Extend offers another delicious snack bar option with a rich peanut butter flavour mixed with luxurious chocolate. This brand not only tastes good; it can help stabilize blood sugar for up to nine hours. Perfect for after performing physical activity or to overcome the afternoon doldrums. Per serving, there are 16g of net carbs and 11g of protein.

Enjoy this bar from Extend and you’ll never look at a Reese’s Peanut Butter Cup the same way again.

Stock your pantry!

Now that you know the best-selling, popular bars, it’s time to try a few to determine which should have a home in your pantry. Enjoy!


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st patricks day recipes

St. Patrick’s Day Recipes – The Low Carb Way

Clever, Unique Low Carbohydrate Recipes for St. Paddy Day

March 17th is St. Patrick’s Day, a cultural and religious celebration that has a lot of people feeling Irish.

St. Patrick’s Day comes from patron saint of Ireland, St. Patrick. Saint Patrick was born in Roman Britain way back in the 4th century. St. Patrick was kidnapped when he was 16 and was forced into slavery and taken to Ireland. Fortunately, he was able to escape, only to return on a mission to convert Irish to Christianity. Before his death, he managed to create numerous religious establishments (churches, monasteries), as well as schools.

Stories surround his life, such as how he drove snakes out of Ireland, the use of the shamrock to explain the Trinity. Because of all he did for Ireland, people celebrated his life with religious services and great feasts.

These day’s it’s day typically spent enjoying a green beer at the local pub while dressed in green from head to toe.

To help your celebrations, whatever they may be, we’ve assembled a list of delicious traditional St. Paddy Day recipes. Don’t worry if you’re currently committed to a low carb lifestyle because you can still dig into some Irish-inspired recipes guilt-free.

All of the below recipes are modified to be low carb compliant, while still including delectable ingredients. Hopefully you’ll find one or two that pique your interest!

Low Carb St. Patrick’s Day Inspired Recipes

Please note that some changes have been made to these recipes to ensure they can fit into most low carb diets.

 

Fried Eggs in Green Pepper Rings

This recipe is a great way to start the day or to make as a post-St. Patrick’s Day breakfast.

The best part is all you need is one large bell pepper or two small ones, six eggs and salt and pepper. Don’t forget to use a non-stick pan or non-stick spray so you can remove the eggs with ease.

To make, cut the bell pepper into rings and place them evenly apart on a skillet over medium heat. Crack an egg into each ring and allow it to fill. Sprinkle salt and pepper on each egg to taste.

If you like soft eggs, cook on low for 3-5 minutes. To cook hard eggs, break the yolk and let it spread into the white part and cook for 6-9 minutes. For over easy, carefully flip the egg and green pepper ring in one motion.

 

Corned Beef Hash

Few meals reflect Irish culture as much as a hearty corned beef hash. It’s a beautiful blend of textures and flavours in addition to being easy to make. This low carb version does not skimp on flavour!

Gather 2 tbsp. of olive oil, three garlic cloves minced, 2 cups of riced cauliflower, 1lb. of corned beef diced, four large eggs, 2 tbsp. of Italian flat leaf parsley chopped and ¼ cup of Russian dressing.

Pour the olive oil into a large cast iron skillet over medium heat. Add the garlic and cook until the scent is pronounced. Next, toss the riced cauliflower into the pan and cook until it becomes slightly caramelizes.

Next, add the corned beef to the skillet. Stir it often until it starts to crisp. Take a large spoon and make four holes or wells in the hash. You’ll know they’re deep enough when you can see the bottom of the pan. Crack an egg into each hole and lower the heat a bit. It’s ready once the eggs have cooked.

Sprinkle with parsley and serve with a low carb Russian dressing.

 

Spicy Chicken Sausage and Cabbage Melt

The only thing better—and more Irish—than hash is a cabbage melt. It’s visually appealing and bursting with flavour.

You will need four spicy Italian chicken sausages (choose an organic brand), 1 ½ cups of green cabbage shredded, 1 ½ cups of purple cabbage shredded, 2 tbsp. of coconut oil, two slices of low carb cheese like gouda or Colby Jack and 2 tbsp. of fresh cilantro chopped.

Prepare the sausages by removing the meat from the casings and giving the loose meat a rough chop. Next, chop the cabbage (if not pre-shredded) and add to a large skillet that’s been heated over medium-high heat. Cook until the cabbage is soft, which takes about 7-8 minutes.

Add the sausage meat, stir until everything mixes and let it cook for 8 minutes. Afterwards, top with cheese and cover the entire skillet. Turn off the heat and let it sit for 5 minutes. During this time, steam will cause the cheese to melt and cover the sausage and vegetables. Once it’s ready, top with cilantro and serve immediately.

 

Spinach Shamrock Latte

This alcoholic cold coffee drink is a perfect way to recharge your batteries halfway through the night. Alcoholic beverages don’t have a lot of health benefits but this one is low carb and does share some qualities with a healthy shake.

Of course, you can leave the alcohol out and enjoy it simply as a cold coffee beverage. Additionally, please note that pumpkin contains about 7g of carbs per 100g so make sure it fits into the recommended daily carb intake of your diet.

You will need 1 cup of strong brewed coffee, ¾ cup of coconut milk, ½ cup of pumpkin puree, 2 handfuls of spinach, 2 tbsp. of butter, 2 tbsp. of erythritol, ½ tsp. of vanilla extract, ½ tsp. of cinnamon, ¼ tsp. of ginger, ¼ tsp. of cardamom, ¼ tsp. of allspice, 10 drops of liquid stevia and ice. If you want to make it “Irish” you can include ¼ cup of whiskey or bourbon.

Toss all the ingredients in a blender and blend until everything is incorporated. Once it’s a smooth consistency, serve it cold. To keep it low carb and healthy, skip the garnishes like whipped cream or chocolate shavings.

 

Slow Cooked Corned Beef Brisket and Roasted Cabbage

Use your slow cooker to make this low carb spin on a classic Irish dinner. If you’re hosting guests before going out, this is a great meal to make as it’s easy and crowd-pleasing.

Gather 2 ½ lb. of corned beef brisket, one celery stalk, one daikon radish and 1 cup of chicken or beef stock. For the cabbage, all you need is one head of cabbage, 1 tbsp. of avocado oil and salt and pepper.

Start by adding the roughly chopped celery and daikon to the slow cooker. Pour in the stock and place the corned beef on top of the celery. Cover with the lid, set to low and cook for 6-8 hours.

To make the cabbage, preheat the oven to 450F. Chop the head into eight wedges and spread onto a rimmed baking sheet. Drizzle with the avocado oil and sprinkle as much salt and pepper as you want. Cook for 25-30 minutes flipping halfway through. You want the cabbage to crisp along the edges.

 

Rosemary Lamb Burgers with Pesto

Lamb is a popular Irish protein and rosemary is the perfect herb pairing.

For the burgers, you will need 1 lb. of ground lamb, 1 tsp. of unrefined sea salt, 1 tbsp. of fresh rosemary minced, 1 tbsp. of coconut oil.

For the pesto, get one bunch of fresh basil leaves, ¼ cup of olive oil, 1 tsp. of fresh lemon juice, one garlic clove minced, ¼ tsp. of unrefined sea salt and ¼ cup of hemp or pumpkin seeds.

Lastly, for the garnish, you’ll need the salad greens of your choice, olive oil, white wine vinegar and salt and pepper.

To make, thoroughly mix the lamb, rosemary and salt and then form into patties. Add oil to a skillet on medium-high heat. Cook the patties, flipping them halfway through, until they reach the desired doneness.

Place the basil leaves, olive oil, lemon, garlic and salt into a blender or food processor and blend until everything is smooth. You will need to stop and scrape the sides a few times. Once it’s ready, add the seeds and pulse until it’s the texture of a traditional pesto. Add more salt and lemon if you’d like.

To serve, mix some of the olive oil and white wine vinegar with the salad greens and then season with salt and pepper. Place the burger on top and then finish with the pesto.

 

Celebrate and Get Cooking!

Just because St. Patrick’s Day is about fun and celebration, doesn’t mean you need to cheat on your low carb diet. Enjoy these simple and delicious spin on classics!

Don’t forget to shop our store to find the very best low carb food in Canada that will get you closer to reaching your weight loss and health goals.  Or check out all the articles on cooking and living the low carb lifestyle.


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Just enter the following code during checkout: ALZDTC

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