All posts by Jeff Fidler

The Easy Guide to Counting Carbs

Success on a low carb diet takes dedication, and a solid understanding of how low carb diets actually works to help you lose weight and stay healthy. One of the most critical parts of adapting to the low carb lifestyle is learning the proper way to count the carbs of the foods you eat. There are a few tricks to learn when starting to count your carbs, but with a little advice and some tips, it’s very easy to learn the proper carb counting methods.

This handy reference guide to carb counting includes a handful of tips that you’ll find helpful, some explanations of some terminology you’ll need to know, and a breakdown of the differences between the main types of carbs you’ll be counting. So, if you’re ready, let’s get started!

Why is Counting Carbs Important?

If you’ve ever heard the old saying ‘calories in, calories out’, then you already know the basic premise behind why the low carb diet works. However, there’s a bit more to it than that. Everyone’s body processes certain foods a little differently than others, and because of this, some people benefit more from certain types of foods than others. This is where the low carb diet makes such a difference. One of the most common causes of weight gain is an excess of carbohydrates in our diets. Some people are affected more than others, but we can all benefit from paying attention to the amount of carbs we take in.

By choosing to go low carb, it’s very important to know how many carbs are in the foods we eat so that when we start to make changes to our diets, we understand how each food choice adds up to impact our total intake of carbs. In addition, counting carbs gives a measurement you can use to understand how much a particular food item will impact your blood glucose level, which is critical information for anyone who is diabetic.

What Kinds of Carbs do we Count?

Carbs come in the form of simple sugars and starches. Sugars have names like sucrose (ex: table sugar), fructose (ex: fruit sugars) and lactose (milk sugars). Starches are the carbs found in foods like bread, rice, and vegetables like potatoes. Starches are broken down in to simple sugars as part of your digestion before they enter the bloodstream.

We also need to count what are known as sugar alcohols. These are commonly found in low-calorie or reduced-calorie foods and act as alternative sweeteners. You probably know them by their common names such as sorbitol, malitol, and several other ingredients that end in –ol.

Read: What Are Good Carbs? – Atkins.ca

How to Count Carbs

While there are some differing opinions on how to precisely define what is a carb and what isn’t, there is general consensus on the fact that not all carbs affect the body in the same way. Simple sugars and refined starches are absorbed in the body more rapidly, whereas other types of carbohydrates such as certain types of fiber are absorbed more slowly, and some isn’t even digested at all. This is where we start to get in to the difference between ‘total carbs’ and ‘net carbs’. Let’s define these terms:

Total Carbs – This is the total amount of carbohydrates in the portion of food that you are eating. This includes all types of carbs, regardless of whether they are digestible or not.

Net Carbs – This is the amount of carbs that will be digested or absorbed by your body, typically defined as Total Carbs minus Indigestible Carbs, generally shown as fiber grams, and the amount of Sugar Alcohols.

So the formula works out like this:

  • Total Carbs – Indigestible Carbs – Sugar Alcohols = Net Carbs

Here’s an example:

  • 15g Total Carbs – 7g fiber – 2g sorbitol = 5g Net Carbs

Now that you know what the difference is between Total Carbs and Net Carbs, you can start putting this information in to practice. To do this, you really need to start paying attention nutrition labels and serving sizes.

Nutrition Labels

All nutrition labels in Canada are required to specify the serving size they use to calculate their nutritional content, including the amount of carbs, sugars, and fiber.

Read: Government of Canada – Nutrition Labelling

Be wary of labels that contain terms such as ‘impact carbohydrates’, as these can be deceptive. Not all manufacturers agree on what ‘impact carbohydrates’ are, but they are intended to convey what the manufacturer believes is the amount of carbs expected to impact a normal diet. This is why impact carbs should not be relied on as a definitive measure. Since every body and every diet will be a little different, 10 grams of impact carbohydrates for one person may have the same affect as 20 grams for another person. In these cases, it’s best to do the math yourself and be sure.

By understanding how many carbs are in the portion sizes you are eating, you can quickly learn just how many carbs you are taking in at each meal. This is crucial information you will need to track your carb intake and make sure that you’re sticking to your low carb diet plan.

Carb Counting Summary

Counting carbohydrates is something that all low carb dieters should take seriously, as it’s the only real way to understand how your diet is progressing and what changes you may need to make along the way.

In addition, counting carbs is one of those things that gets easier with practice, so the more you do it the better you’ll get at it. Especially when you start to learn how to estimate serving sizes at a glance. You’ll be surprised how it eventually becomes second nature, and it won’t seem so daunting after you learn the ropes.

We’re here to help if you have any questions about how to count carbs, so feel free to pop in to any of our store locations, or contact us online and we’d be happy to get back to you. We hope you found this guide helpful, and we wish you good luck with your carb counting!

Product Insights: Nicks Sticks

Product Insights: Nicks Sticks

When I purchase packaged food products, I always read the ingredients. I look for simple, clean ingredients and, as much as possible, I prefer to avoid sugar, gluten, grains, nuts (because of the many nut allergies, most schools do not allow for any nuts), additives and preservatives. I also prefer low carb options. That’s why I find Nick’s 100% grass fed beef Sticks to be exceptional.

I recently had the opportunity to chat with Nick, the owner and founder of Nick’s Sticks, and wanted to share the story behind the brand.

Erin: Like many people, I am busy with work and family life and I don’t have a lot of time to make everything from scratch (as much as I’d like to!). When I saw how simple the ingredients were in your products – I was very pleased.

Nick: Thank you! Yes, most of the beef sticks that I have seen on the market are either loaded with preservatives and sugar or the flavour is unappealing.

Erin: What a difference100% grass-fed beef makes! I truly appreciate that Nick’s grass-fed beef sticks are also dye-free, nitrate-free, hormone-free, sugar-free, and antibiotic-free. Even the seasonings in the spice blend are organic.

Nick: We were the first in the industry to not use red-dye casings.  And it had to be organic seasoning to compliment the grass-fed beef, a lot of competitors don’t go the extra mile in this category.

Erin: I am super pleased to offer these to my kids for snacks. What inspired you to create Nick’s Sticks?

Nick:  I was already selling frozen grass-fed beef and other pasture-raised meats directly to families when I had the idea.  I was constantly on the move and rarely had time for lunch.  Whether it was on the farm or doing a meat delivery, I had limited choices for jerky and other protein snacks.  Frustration was the driver of invention, and I knew I could do better.

Erin: That’s usually how these things happen! So how long did it take from the time you had the idea to getting the product on the market?

Nick: It took nearly 2 years to perfect the recipe and process, but with a skilled sausage maker we finally made a batch that would stand apart from the current marketplace options.  Once we had the beef perfected it wasn’t long before the turkey fell into place as well. We use true pasture-raised turkeys from Southern Minnesota.  Most turkey jerky and sticks use large confinement birds even though they utilize the USDA loose standards for free-range.  That’s why we win on flavor every time. Healthy birds fed on grass is a better eating bird, hands down!

Erin: Amazing. Could you talk more about the reasons for using Grass-fed beef in the beef sticks?

Nick: Cows are meant to graze in fields and eat grass; a cow’s stomach is a perfect environment for digesting grass. But starting in the 1950s, large feed lots and grain-fed techniques became widely popular as a means to increase quantity: quantity was traded for quality. Corn is not only cheap, but helps the cows gain more weight faster than grass ever could. But cows are not designed to eat corn!

Being high in starch and low in roughage, calcium, and magnesium, corn turns the cow’s stomach acidic, causing the cow intestinal distress, and also making the internal conditions perfect for pathogens, like e. coli, to flourish.

The sick cows are given antibiotics. And because the factory farmed cows are in cramped quarters with unsanitary conditions, all of the cows are given antibiotics whether they need it or not. Also, to help the animal grow faster, factory farmers give them hormones and steroids.

You are what you eat. We are part of a larger picture, a bioaccumulation of all the choices that have been made as we move up the food chain.

What these animals eat and how they are raised affect what they do in our body. The hormones/antibiotics/steroids given to the cows can cause hormone imbalances in humans. As well, they negatively impact our gut microflora, and also create antibiotic resistant strains of bacteria in us that can make us sick with infections that are difficult to treat. Finally, what the animals actually ate has a major effect on the actual nutrient composition of the meat that we ultimately eat. Quality makes a difference!

The quality of diet and life from grass fed/free range beef is reflected in the quality in their meat: it is leaner, tastier, and offers so much more nutritionally: it can have up to 5x more omega 3’s and 3x more CLA than grain fed beef (not to mention, significantly more antioxidants, vitamins, minerals).

Erin: Quality sure does make a difference! Another reason why I love Nick’s Sticks is their philosophy: the food that you eat should be straightforward and uncomplicated and should nourish your body and soul. That is my philosophy as well and it’s very true to my heart because I know that one of the biggest factors that contributes to good health is what we eat. If it’s unprocessed, quality, real food, then by default it will nourish your body and soul.

It’s also important to me to know that my children are eating nourishing and nutrient dense foods, so that their growing bodies are getting the nutrients that they need.

Nick: As we like to say, Nick’s grass-fed beef sticks are “full of sunshine and free-range living”.

Erin: As I like to say, eat healthy be healthy, eat healthy be happy. Thank you, Nick, for creating these awesome products – and for taking the time with me today.

Nick: Thank you! Enjoy!

About the Author: A Holistic Wellness Practitioner, Erin is a proponent for holistic and natural living. Her passion is guiding people to live healthier, happier lives: physically, emotionally, mentally and spiritually.

Product Insights: Sinai Gourmet‘s Hot Sauce

Product Insights: Sinai Gourmet‘s Hot Sauce

When I cook, I generally like to keep things simple; I use minimal ingredients and simple ingredients; I like to keep it easy. As such, I tend to use very few packaged products. When I do purchase packaged products, I always review ingredients; I prefer to avoid sugar, gluten, grains, additives and preservatives. I like simple and natural.

So, when I had the opportunity to try a line of hot sauces whose philosophy is creating simple-natural products, with the goal of making your meals taste better, I was in. Truthfully, I’ve never had an affinity for hot sauce, but I started to read up on the health benefits of spicy foods, and Sinai Gourmet had me curious with their simple and premium ingredients.  And they did not disappoint.

I recently had the opportunity to chat with the owner and founder of Sinai Gourmet, Laurence Isaac and wanted to share the story behind his brand.

Erin: Laurence, given my lack of experience with hot sauces, combined with my propensity for clean, simple and natural ingredients, I found your hot sauces to be refreshingly appealing.

Laurence: Thank you, Erin. Sinai Gourmet‘s hot sauces are certainly unique in that way. And with a range of heat levels from mild to wild and an original and maple flavour, there is a hot sauce for anyone: From those starting with spice to experts.

Erin: I can tell you that I am a novice, and the Poblano is perfect for me. I’m sure that you are asked this question often, but why vinegar free?

Laurence: Yes, that is the most common question I get asked. The storey goes, while eating in a steakhouse one day, I requested hot sauce to go with my delicious rib eye. The restaurant, like many others, brought Tabasco sauce which I used, inadvertently ruining my steak. The strong vinegar taste overtook all natural delicious flavours of the steak and did nothing to enhance it. It was at that moment it clicked that the solution would be a fresh tasting and vinegar-free hot sauce – so I created one! We are happy to be able to say that we are the only truly vinegar-free, unfermented and fresh tasting hot sauce on the market.

Erin: That’s awesome! That’s they way to make it happen. What are some of your favourite ways to use your hot sauces?

Laurence: Since the sauces taste fresh and are very flavourful they can easily be combined with any current condiment selection to greatly improve them. This simple #lifehack makes your mayos, ketchups, salad dressing, olive oil, and so on go from good to WOW!

Erin: They sure do!  Just last night I added a squeeze of the Original Poblano to my tuna and mayo, and Wow!  I’m wondering what is the criteria in selecting the ingredients for the sauces?

Laurence: Freshness, taste, quality, and – when possible – local. Our maple syrup for example is from a local Quebec producer whose family has made maple syrup for over 200 years!

Erin: I love it! Laurence, thank you so much for creating these awesome hot sauces – and for taking the time with me today.

Laurence: Thank you! Enjoy!

About the Author: A Holistic Wellness Practitioner, Erin is a proponent for holistic and natural living. Her passion is guiding people to live healthier, happier lives: physically, emotionally, mentally and spiritually.

Product Insights: Good Dees Bake Mixes

Product Insights: Good Dees Bake Mixes

When I purchase packaged products, I always review ingredients. I prefer to avoid sugar, gluten, grains, nuts (because of the many nut allergies, most schools do not allow for any nuts), additives and preservatives. I also prefer low carb options. There are very few packaged products on the market that meet all these criteria – that’s what makes Good Dee’s line of bake mixes exceptional.

I recently had the opportunity to chat with the owner and founder of Good Dee’s, Deana Karim. She’s a one-woman company and really loves what she does.

Me: Like many people, I have to juggle work and family life so I don’t have a lot of time to do the baking that I would prefer to do for school snacks. When I saw the ingredients in your products – I was blown away.

Deana: Thank you for the compliment! Yes, most people don’t realize what’s in mass market baking mix products. For example, a quick look at leading brands – the ingredients often include, wheat flour, sugar, corn syrup, palm oil, and a selection of hard-to-pronounce ingredients. Each serving (of 2 cookies) can contain 10-15g of sugar, not to mention all the other sources of carbs! I simply didn’t want this for me or my kids so I made my own.

Me: Very true, I know what you mean. So, how did this all start for you?

Deana: After the birth of my first son (he is now 5!), I was feeling low on energy. The extra weight from pregnancy hadn’t come off, and I suddenly found myself concerned about diabetes, which runs in my family. When I started to research, I stumbled upon the low carb and sugar free lifestyle.

Once I started to eliminate sugar and carbs, I started feeling much better; I lost weight and my energy came back! Having always loved to cook and bake, I started to research alternative sweeteners that would not raise blood glucose levels or cause gastrointestinal distress like some can, and learned about erythritol, stevia, and prebiotic dietary fiber.

Around the end of 2014, I took my chocolate chip cookies to a small tradeshow and received GREAT feedback. A few months later, I decided that instead of ready-made cookies, I would create and sell a cookie mix. And soon after that, Good Dee’s was born: I released my very first mix, the original chocolate chip cookie mix, at the end of October 2015. I felt so happy that those who can and cannot eat sugar enjoyed them – including my diabetic mom. It fit the needs of the diabetic, ketogenic, low carb, and sugar free communities and I have been so pleased with the feedback.

Me: What a great story! It’s always so interesting to hear about how people got started. I’ve tried many of your products and they all taste amazing. How do you approach development of your products?

Deana: Well, I always want to use the best ingredients, like sunflower seeds, erythritol, sugar free chocolate chips and stevia. I also want to be able to put it in my son’s lunchbox! All nursery schools here are nut free. As well, I want to make sure that the mixes do not contain dairy because a lot of people are dairy-free and I definitely wanted to be sensitive to that. But having the right ingredients isn’t enough. For example, I had to experiment in my kitchen for over a year until I had my very first Good Dee’s mix –  which was the original chocolate chip cookie mix. Turns out its quite challenging to create products that taste good and works for diabetic, ketogenic, low carb, and sugar free communities.

Me: Yes, the ingredients quality is what draws me to your product line. With 2 boys of my own, I try to pay attention to what is in the food that we are eating. When I picked up a package of Good Dees Gluten Free Cookie Mix, I was pleasantly surprised! The ingredients are all clean, with no additives, preservatives, sugar, or gluten.

Deana: Actually, there’s a good reason why I made my original mixes using sunflower seed flour. Besides the fact that I love how sunflower seed flour tastes, it makes it nut free and gluten-free, making it a healthier alternative and “school safe”. And I use erythritol instead of sugar because of it’s profile as a sweetener and lack of stomach pain which, mixed stevia for sweetness, was natural to keep it low-carb.

I actually did recently release 3 almond flour mixes and they are made in a separate facility in order to avoid any possible cross-contamination.

Me:  That is so great, I am looking forward to trying them! (I just won’t send them to school!) I also love that the mixes are all “foolproof”; just add eggs and butter (or coconut oil to make it dairy-free). Sometimes I add extra cinnamon too! My kids love to help me make the chocolate chip cookie mix, which is their favourite.

Deana: It’s my favourite mix too: chocolate chip cookies have always been one of my go-to party or potluck foods because they are easy to make, transport well, are individually portioned and everyone loves chocolate chip cookies! And because these ones are made with healthy ingredients, you can feel good about sharing them with your family and friends too.

Me: Thank you, Deana, for creating these awesome products – and taking the time with me today.

Deana: Thank you! Enjoy!

About the Author: A Holistic Wellness Practitioner, Erin is a proponent for holistic and natural living. Her passion is guiding people to live healthier, happier lives: physically, emotionally, mentally and spiritually.

Product Insights: Protes Protein Chips

Product Insights: Protes Protein Chips

I love the “stories behind the brand”; they are always so fun and interesting to me. There is always a common theme, which is that there was a need in the market, and someone decided to fill that need.

I recently had a chance to talk with Krik and Ryan, the founders of Protes Protein Chips, and I’d love to share their story with you.

Erin: So Krik and Ryan, you guys were basically sitting on the couch after a workout, wondering why there were no protein-based snacks other than bars and shakes.

K&R: That’s right. We both work out regularly, and don’t have the time to prepare a full meal. We each like to eat something quick, and high in protein after a workout. We were bored of the many bar and shake options, and realized there were no snacks. So we decided to create a protein chip.

Erin: And so, despite being busy with your day jobs, you decided to devote what little spare time you had to this project.

K&R: Yes. We were living in New York (and still do) and were both working long hours in the finance industry. Once we decided to try it, we spent over 6 months testing out recipes late at night, after we got home from work.

Erin: So I guess you didn’t sleep very much.

K&R: (laughing) That’s right, we still don’t…

Erin: What are some of main attributes of the Protes?

K&R: Protes protein chips are a great way to add extra protein to your daily snacking. Each 1.0 oz bag contains 15 grams of protein. As well, they are gluten-free, Non-GMO Project certified, vegan, and soy-free. Add in the fact that they are low in carbs, calories, and fat, and snackers of all diets can enjoy them!

In addition, while there are plenty of protein bars and shakes out there, there aren’t many salty snack options outside of jerky. Our protein chips allow you to munch on chips and still feel good about yourself. With five flavors ranging from sweet (Toasted Coconut) to spicy (Spicy Chili Lime), there are plenty of flavors to try to find your favorite.

Erin: Besides snacking, are there any non-obvious ways to use Protes?

K&R: They can be used for breading chicken, making nachos, or as toppings for salad or pizza.

Erin: Interesting. How else are Protes unique?

K&R: Protes are made of pea protein isolate and are baked. Most other competitors use whey protein and are fried. We also offer two bag sizes, 1 oz and 4 oz, for individual use or sharing.

Erin: What was the criteria in selecting the ingredients for Protes?

K&R: All of Protes protein chips ingredients are gluten-free, Non-GMO Project certified, and vegan.

Erin: Is there anything else that you would like your customers to know?

K&R: Protes is all about functional snacking. We believe that snacking should be truly beneficial and not just “less bad” than other options, while still tasting good. We hope you’ll give our high protein chips a try and continue to follow us as we take snacking to the next level!

Erin: Great, well thank you very much, Krik and Ryan, for taking the time to speak to me today and for sharing your story.

K&R: It is our pleasure!

About the Author: A Holistic Wellness Practitioner, Erin is a proponent for holistic and natural living. Her passion is guiding people to live healthier, happier lives: physically, emotionally, mentally and spiritually.

Quick Low Carb Meals

Quick Low Carb Meals Ready in 20 Minutes or Less

We all have days where time just seems to disappear. Whether our afternoon meeting runs late, traffic on the 401 is backed up for miles, or the kids have soccer practice and dance class on the same night, shortage of time can make it a real challenge to plan healthy & fresh meals.

Fortunately for low carb dieters, there are lots of ways to plan a variety of meals that are simple, fast, delicious and satisfying. Foods that fit a low carb diet plan are some of the most universally useful ingredients that you’ll have in your kitchen, and there are so many ways to combine them that you’ll never feel like you’re eating the same thing all the time.

In this article, we’ll provide you with some tips and tricks that you can use to plan easy and fast low carb meals from simple ingredients, as well as some helpful advice on how to supplement your meal plans with healthy prepared foods for those days where you simply don’t have the time or energy for cooking.

We’ll do our best to show you that planning easy and quick low carb meals doesn’t have to be difficult, so let’s get to it!

Tips for Planning and Preparation

One of the best tips we can give to simplify and speed up your meal planning and prep process is to pre-cook or prepare larger quantities of your base ingredients. Things like meats and proteins can be cooked ahead of time, and then frozen or refrigerated in smaller meal-size portions so that they are always ready to go at a moments’ notice, and just need to be heated up alongside your other ingredients.

For example, grilled chicken is one of those go-to meats that works in almost anything. You can use it on salads, with pasta, or wrap it up in a low carb tortilla with some fresh veggies and some light dressing. Simply grill up a pack of chicken breasts all at the same time, slice them up and pack them away in meal-size containers. Then, you’ve always got grilled chicken at the ready to heat up for your meal. This will save you a ton of time, and make sure you’re always getting a healthy amount of protein. According to Foodsafety.gov, cooked poultry is safe refrigerated for 3-4 days.

Beef can also be used this same way, and is a good alternative protein when chicken might be getting a little too frequent on your menu. Simply grill up a steak the way you like it, slice it thin, and store it away for a future dinner. Then just add it during the last few minutes of cooking time to a stir fry for a quick and easy Asian beef dish like Beef with Broccoli, and get it on the table in almost no time. According to Foodsafety.gov, cooked beef (steak, etc…) is safe refrigerated for 3-5 days.

Another tip is to choose veggies that can easily be eaten with just a quick rinse under water, especially those that are already bite-size like baby carrots, green beans, or sugar snap peas. Crisp, cool veggies are a refreshing change as a side dish instead of the typical cooked varieties, especially on hot summer days – plus this ensures vegetables are ready in seconds, saving you even more cooking time.

Fast and Easy Low Carb Side Dishes

If you’ve got your main foods selected for a meal, but are struggling with what to serve alongside them that won’t eat up too much time, there are lots of prepared foods and sides that you can choose from to accompany your meals. Here are a couple of popular examples:

HomestyleSimple Chicken Chili with Beans – This hearty chicken chili is a great side dish option, and is ready in minutes. Our customers love it!

Miracle Noodle Thai Tom Yum Soup – This soup is the perfect accompaniment to any stir fry. It’s low calorie, low carb, and big on flavour!

These are just two examples of fast and easy low carb ways to boost any meal in just minutes, or take them to go as a simple lunch break option when you’re on the run to the office for another busy day.

Quick Low Carb Recipe Ideas

Now that we’ve laid the ground work for planning and preparation, here are a couple of example recipes you can use that are simple to prepare and use these tips.

Give them a try, they might just make their way in to your regular meal plans!

Simple Ginger Beef Vegetable Stir Fry

This simple recipe features a tasty ginger stir fry sauce and a colourful array of vegetables that looks as beautiful on your plate as it tastes in your mouth.

  • Ingredients:

o   Thinly sliced beef strips (you can buy these pre-cut at the supermarket, or simply prep & refrigerate/freeze your beef as described above)

o    Selection of fresh vegetables

  • Sugar snap or Snow peas
  • Baby carrots
  • Bean sprouts
  • Bok choy
  • Mushrooms

o   Low-sodium Ginger Stir Fry sauce from Mr. Spice

o   Light vegetable oil

  • Preparation – estimated 5-10 minutes

o   Place a small amount of oil in a large skillet or wok and set to medium-high heat

o   Rinse all your veggies under cold water and chop the larger pieces. You don’t need them to be tiny, bigger chunks are actually better

  • Cooking instructions – 10 minutes

o   Place harder veggies in the pan first (and sliced beef), and toss regularly for 5 minutes

o   Place softer veggies in the pan (and sliced beef, if cooked and thawed) and continue to toss regularly for another 5 minutes or until desired tenderness is reached

Spicy Chicken Fajitas in Lettuce Wraps

This fresh twist on classic fajitas uses crisp lettuce leaves as a replacement for traditional tortilla shells, and lets you dial in the heat with your favourite salsa.

  • Ingredients:

o   Sliced grilled chicken (prepare as described above, or substitute pre-packaged grilled chicken slices)

o   Selection of fresh vegetables

  • Red & Yellow Bell Peppers
  • Red or Yellow Onion
  • Mushrooms
  • Fresh cilantro

o   Simply Organic Fajita Seasoning Mix

o   Iceberg lettuce

o   Shredded cheddar cheese

o   Sour cream

o   Your favourite Desert Pepper salsa

o   Light vegetable oil

  • Preparation – 10 minutes

o   Add a splash of light vegetable oil to a large skillet and set to medium-high heat

o   Slice peppers, onions and mushrooms – use a kitchen mandolin to save even more time

o   Prepare fajita seasoning mix according to package instructions

o   Tear off large leaves from the head of iceberg lettuce and rinse under cold water

  • Cooking instructions – 10 minutes

o   Place peppers and onions (and sliced chicken, if frozen or raw) in to skillet and cook for 5 minutes, mixing regularly

o   Place mushrooms, cilantro and fajita seasoning mix (and sliced chicken, if cooked and thawed) in to skillet and fry for another 5 minutes, tossing regularly

o   Serve along with lettuce leaves, shredded cheddar cheese, sour cream and your favourite Desert Pepper salsa to spice things up

o   Build your own fajita and enjoy!

As you can see, quick and easy low carb meals don’t need to be boring! These simple examples are just the tip of the iceberg, too. There are countless combinations of easy to prep foods that you can work in to your meal plans. Get creative, try new things, and we’re sure that you’ll discover just how easy it is to expand your menu with a wide range of 20-minute low carb meals.