All posts by Jeff Fidler

low carb weight loss tips

Helpful Guide To Loose Weight – The Low Carb Way

Losing Weight on a Low Carb Diet
A Basic Guideline and Sample Meal Plan

If you are looking to lose weight, then a low carb diet can help you get there. While setting a weight loss goal and committing to a regimen is great, it is equally important to understand what food to eat, what food to avoid and how to craft a proper meal plan.

You can’t just stop eating bread and hope for the best. You need the right tools and information to guide you through the process and to make sure you hit the ground running. Most people who have achieved weight loss via this method can attest to the fact that by seeing results you will be motivated to keep going.

To help you get started or to maintain your momentum, let’s explore how a low carb diet works. We’ll review the basics, offer tips and show you how easy it is to create an exciting and varied meal plan.

How it Works

A lot of popular diets tend to fall into the fad category and prove to be ineffective over time. Low carb diets, on the other hand, are known to help people lose weight if planned and executed properly.

The body uses carbs as its main source of fuel, providing a person with the energy they need to keep their vital systems running. Carbohydrates are a form of calorie-providing macronutrient and are found in many foods and drinks. During digestion, complex carbs break down into simple sugars. By lowering your carb intake, insulin levels decrease and force the body to burn stored fat.

There are several different categories that a carb can belong to:

  • Simple refined (sugar)
  • Simple natural (fructose in fruit)
  • Complex refined (white flour)
  • Complex natural (whole grains)

Each type of carb affects the body in a different manner. For instance, natural complex carbs digest at a slower rate than the other kinds and have less influence on blood sugar.

Essentially, a low carb diet limits the number of carbs a person ingests daily. This might sound unappealing and unappetizing but the good news is that it emphasizes foods that are rich in protein and fat. It allows you to indulge in meats and fishes if they’re not accompanied by starchy sides like rice and potatoes.

Many health advocates recommend that carbs encompass between 45 and 65% of your daily calorie load. This means that if you consume 2,000 calories a day, 900 to 1,300 should be derived from carbs. While there are health benefits to this way of eating, it would be hard to lose weight unless you were burning an exceptional number of calories per day.

While the primary purpose of a low carb diet is to lose weight, it can also reduce the risk of type 2 diabetes and metabolic syndromes like heart disease and strokes.

There are several different types of low carb diets, each with its own rules and restrictions. Do your homework before starting and consult with a doctor or dietician to ensure it’s the right choice for your body and health.

Foods to Avoid

The average low carb diet is based on the principle of ingesting protein-based food (meat, poultry, fish and eggs) and non-starchy fruits and vegetables. These diets tend to limit or even exclude grains, sugary treats, pastas, nuts and seeds in addition to a wide variety of fruits and vegetables.

Some foods that people are encouraged to eat as part of a low carb diet are:

  • Meat
  • Fish
  • Eggs
  • Vegetables that grow above the ground like kale, spinach, cauliflower, broccoli, cabbage and cucumber.
  • Natural fats like butter

Some foods that people on a low carb diet should avoid:

If your goal is to lose weight, knowing what foods to enjoy and which to avoid is the most important factor. By focusing on the “right” foods, you can enjoy delicious meals every day while feeling healthy and full of energy.

Low Carb Dieting Tips

To lose weight, you will want to limit your daily carb intake to somewhere between 20 and 60 grams (under 2 ounces).

Here are some tips to make sure you get the most out of your diet:

Gradually Increase Carbs

In the early stage of your diet, it’s advised to keep your carb intake on the low end of the proposed range. By restricting carbs at the beginning of the process, your body can adjust and you can enjoy positive returns that will motivate you to continue. Additionally, you can increase the carbs over time as a reward.

This system can work for people who have a spotty track record with diets.

Reduce Stress

Another tip is to try to reduce your stress while eating less carbs. Stress is a proven detractor to one’s health and it can prevent the body from functioning at max capacity. Furthermore, stress can increase your hunger and push you toward cheating on your diet in the search for comfort.

If you struggle with stress, as most do, try deep breathing exercises, meditation or including more physical activity in your day whether it’s a long walk, yoga or joining a softball league. Additionally, by reducing the carbs you eat and increasing how often you exercise, you will have a better chance of losing weight.

Eat Real Food

The quality of the food you eat matters. You don’t want to cut down on carbs by eating foods that are filled with preservatives. To get the most out of your diet, eat low carb foods that are fresh, natural and nutritious.

Healthy treats like paleo cookies are fine in moderation but shouldn’t be consumed every day. If you eat enough healthy fats, you should feel full enough that you won’t turn to snacks or experience significant dips or spikes in your blood sugar.

Don’t Exclusively Eat Protein

You can’t entirely replace carbs with only protein. This can create an hormonal imbalance and you will rob your body of many required nutrients. The best formula is to reduce carbs, increase protein and fat but at a rate that is realistic, sustainable and healthy.

Low Carb Meal Plan

Meal planning is a great way to commit to a diet. It’s useful when grocery shopping, can help you stay on budget and ensures that you won’t turn to carbs because you’re scrambling for a quick dinner. From day one of your diet, you should plan, plan, plan.

For every meal, try to make an extra serving. By creating a reserve of leftovers, you will always have meals ready to go and won’t order a pizza when you’re running late.

Here is a sample low carb meal plan. We included some adjustments in parentheses and recommend making further alterations based on your specific low carb diet and preferences. Google low carb meal plans, or check out Pinterest for ideas.








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keto slow cooker meals

Easy Keto Slow Cooker Meals

Incredible Keto Slow Cooker Recipes

A slow cooker is an essential part of any kitchen. Whether you’re cooking for yourself or a family of four, there’s nothing better than coming home to a hot, tender and flavourful meal.

If you’re adhering to a keto diet, then a slow cooker becomes an even more powerful tool at your disposal. It allows you to effectively meal plan, reduces the effort needed to create complex meals and offers some delicious and protein-forward options. All you need are the right keto ingredients and recipes.

Let’s introduce you to a variety of delicious slow cooker recipes. These feature different proteins and flavour profiles and are all keto-friendly.


These recipes fit into most carb restrictive diets. We’ve made some adjustments to further reduce the number of carbs without sacrificing flavour. Some ingredients can be swapped with something else, while others can just be skipped, have some fun with this and get creative with whatever your taste buds (and carb restrictions), prefer.

Chicken Cacciatore

This is a hunter-style Italian meal that is quite hearty. It is typically made with chicken but you can substitute that with rabbit if you prefer a gamier protein.


Gather these ingredients: 2 lb. of skin-on and bone-in chicken thighs, kosher salt, black pepper, 8 oz. of baby bella mushrooms sliced, two garlic cloves minced, 28 oz. of crushed tomatoes, ½ cup of chicken broth, 1 tsp. of dried oregano, ¼ tsp. of red pepper flakes, 1/3 cup of capers and 8 oz. of cooked linguine.

Because this is a slow cooker recipe, there are only a few simple steps. To start, season the chicken with salt and pepper and put it in the slow cooker. Then add the peppers, mushrooms, garlic, tomatoes and top with the broth.

Season everything inside the slow cooker with oregano, red pepper flakes, salt and pepper. Lastly, cover and cook on low for 3 to 4 hours. The meal is ready once the chicken is cooked through.

Before serving, remove the chicken and let it rest on a cutting board or plate. Toss the capers into the sauce and give it a good stir.

Skip the linguine, if you’re sticking to a keto compliant diet.

Mongolian Beef

This recipe is protein-forward and lets you enjoy tender beef and Asian flavours.


You will need 1 ½ lb. of flank steak, 1/3 cup of Swerve Brown Sugar, ¼ cup of water, ¼ cup of tamari or soy sauce, 2 tbsp. of sesame oil, two garlic cloves minced, ½ tsp. of ground ginger, ¼ tsp. of red pepper flakes and ¼ tsp. of xanthan gum. For garnish, you will need two green onions chopped and sesame seeds.

Prepare the beef by cutting it against the grain as thin as possible. A good tip is to slice the beef while it’s still a bit frozen. Next, place the beef in the slow cooker. In a bowl, whisk together the Swerve, water, tamari or soy sauce, sesame oil, garlic, ginger and the red pepper flakes. Add it to the slow cooker and give it a stir so that the beef is coated. Cook on low for 4 to 6 hours or on high for 2 to 3 hours.

Once the beef is cooked, remove a couple teaspoons of the broth into a bowl. Whisk in the xanthan gum to create a slurry, then pour it back into the slow cooker and give it a stir to ensure everything is incorporated.

Garnish with the green onions and sesame seeds and serve over some cauliflower rice.

Spring Beef Bourguignon

This classic French dish is always a crowd-pleaser with its succulent mix of beef and vegetables in a rich wine gravy.


To make, you will need 4 lb. of beef chuck cubed, 3 tbsp. of extra virgin olive oil, 1 cup of red wine, 1 cup of beef broth, 2 cups of sliced mushrooms, two garlic cloves, three sprigs of fresh thyme, three sprigs of fresh rosemary, as much asparagus as you want and fresh parsley for garnish.

This recipe does involve some cooking prior to using the slow cooker. Heat a large skillet over medium-high heat. Once it’s ready, add the oil and sear the beef on all sides. It should take 3 minutes per side, and you will want to complete this stage in three batches. Between each batch, deglaze the pan with some red wine, reserving the rest, and scrapping all those flavourful bits off the bottom with a wooden spatula. Add the beef and its drippings to the slow cooker.

Pour the broth into the slow cooker and then add the mushrooms, garlic, thyme, rosemary and the remaining red wine. Cook on high for 6-7 hours. It’s ready once the beef can be shredded with a fork. About 30 minutes before serving, take out the herbs and add the asparagus. Cook until the asparagus is soft.

Top with parsley and dig in!


For pescatarians or people who like to mix fish into their low carb meal plans, this is one slow cooker recipe to check out.


The ingredients list is simple. Gather 1-2 lb. of skin-on salmon fillet, kosher salt, freshly ground pepper, one lemon cut into rounds, juice of ½ a lemon and 1 ½ cup of low-sodium vegetable broth. For garnish, all you need is 2 tbsp. of fresh dill.

Line the inside of the slow cooker pot with parchment paper. Lay the lemon slices on the bottom and then gently place the salmon on top. Season with salt and pepper and then add the broth and lemon juice. Don’t worry if it looks like you added too much liquid as the pot should be half full. Top with more lemons and cook on low for 2 hours. The salmon should be flaky by the time it is done cooking.

Pork Carnitas

Pork carnitas can be served as tacos or on top of a salad. You can also make it the star of quesadillas, enchiladas, tamales or simply serve it over low carb vegetables. You can choose from a variety of keto-friendly tortillas, including one from Maria and Ricardo.


The ingredients include 1 tbsp. of olive oil, one 4-5 lb. pork shoulder trimmed, one lime juiced, five garlic cloves minced, one 4 oz. can of diced green chiles, 1 cup of chicken broth, three bay leaves, 1 tbsp. of chipotle chili powder, 1 tsp. of pepper, 1 tsp. of salt, 1 tsp. of chili powder, 2 tsp. of cumin, 2 tsp. of oregano and cilantro for garnish.

Heat the olive oil in a pan over high heat. Toss in the pork and cook for 2 minutes per side until it is completely seared. Scoop the pork into the slow cooker. Next, add all the other ingredients on top of the pork and cook on low for 8 hours or on high for 4-5 hours. The dish will be done once the pork is fork tender.

Remove the bay leaves and then the meat and shred it on a cutting board. Make sure you don’t throw away the liquid. Prepare a baking sheet and lay the shredded pork on top and broil for 5 minutes. This will give it a crispy texture.

Once it’s out of the oven, pour ¼ cup of the liquid from the slow cooker on top of the pork and mix it so that the meat is coated. Put the tray back in the oven and broil for another 5 minutes. The meat should be extra crispy and juicy at this point. Before serving, pour another ¼ cup of liquid on the pork and top with cilantro.

You can save the leftovers in an airtight container in your refrigerator for up to three days.

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low carb products from joseph bakery

Low Carb Bread Products – Joseph’s Bakery

Joseph’s Bakery – Low Carb Tortillas, Lavash and Pita bread

Being on a low carb diet doesn’t mean you can’t enjoy tacos, wraps, pizza or falafels. It’s about finding the right baked products so you can stick to your diet and eat meals you love without any of the guilt.

Joseph’s Bakery has a line of delicious and popular products that every low carb fan should check out. They make pitas, mini pitas, tortillas and a soft flatbread called lavash. Each is healthy, tasty and can contribute to amazing lunches and dinners.

It’s time to get to know Joseph’s Bakery to learn why it is beloved by so many. Let’s explore this brand to get a better understanding of the taste and nutritional properties of their products. We’ll also help expand your weekly meal plan by introducing you to some delicious recipes featuring Joseph’s Bakery.

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About Joseph’s Bakery

Since 1972, Joseph’s Bakery has been introducing pita and other products to North American customers and providing high-quality baked goods for people to create memorable meals.

Joseph’s Bakery was founded by Joseph Boghos in Boston after he immigrated from Syria. He brought with him the recipes and flavours synonymous with his homeland. In his kitchen, he began baking pitas and sharing them with his neighbours who immediately fell in love with their softness and rustic taste. The demand became so great that he started his own bakery. It didn’t take long for his food to develop a loyal following and for grocery stores all over New England to start carrying his products.

Over time, their product line grew to include lavash, tortillas and other savoury baked goods. Each was low carb and made from a variety of healthy grains like whole wheat, flax and oat bran.


Tortillas, also called wraps, are an ideal bread substitute to help people reduce their daily carb intake. They can contribute to quick and satisfying lunches or be made into tortilla chips, replacing pretzels when a salty craving strikes.

Joseph’s Bakery offers a healthy tortilla made with flax, oat bran and whole wheat. In addition to being low carb, they are kosher-friendly and contain zero cholesterol. Per wrap, there is only 2.5g of fat, 12g of total carbs, 4g of fibre and 7g of protein.


If you like shawarma or enjoy hummus as a late-night snack, then check out these pitas. They are soft, pliable and contain several ingredients like flax and whole wheat that are known to contribute to heart health.

These pitas are a popular base for homemade pizza. Use a tomato sauce and low carb vegetables to make a filling and satisfying pizza that’s always a healthier option than ordering. Another idea is to simply cut a pita into triangles and pair with your favourite dip like one from Wild Garden.

Joseph’s Bakery also offers mini pitas. These can be used as hamburger buns and are perfect for kids.


For those not familiar with lavash, it features the versatility and tenderness of a tortilla. The difference is that it is usually baked in a tandoor. Lavash can be used to make a pizza or to roll into a sandwich filled with your favourite low carb proteins and vegetables.

Additionally, it’s perfect for work or school lunches or to take on the road with you. You’ll find the same healthy ingredients that are in most Joseph’s Bakery products. Per ½ of a lavash, there is 1.5g of fat, 8g of total carbs, 2g of fiber and 6g of protein.


Now that you’re more familiar with Joseph’s Bakery, it’s time to learn how to incorporate their products into meals to help you stick to your diet.

Low Carb Tomato Sauce

To make a low carb pita pizza, you need the right tomato sauce as a base. It’s an important ingredient that can determine the overall taste and flavour of your pizza. We recommend this low carb recipe, which allows you to whip up a big batch in no time.

You only need seven ingredients: 1 can of San Marzano-style peeled plum tomatoes, ¼ cup of extra virgin olive oil, 1 tsp. of garlic powder, 1 tsp. of dried basil, 1 tsp. of salt, ½ tsp. of ground black pepper and ½ tsp. of dried oregano.

Making this sauce couldn’t be easier. Simply add the tomatoes and olive oil to a blender and pulse until they are fully incorporated and have a smooth texture. Spoon all of it into a bowl and then add the garlic powder, basil, oregano, salt and pepper. Mix until everything is combined.

Pita Pizza

If you keep the ingredients low carb, you can get creative with your pita pizza. It’s a great meal to make with kids and can also be prepared rather quickly.

This recipe calls for one pita, ¾ of a cup of tomato sauce, 1 tbsp. of extra virgin olive oil, 1 tsp. of red pepper flakes, ½ tsp. of cayenne, 1 tsp. of Italian seasoning, ½ tsp. of basil and 2 oz. of shredded mozzarella. If you choose to include a protein, try using either sliced sausage or low carb meatballs.

Preheat your oven to 425F. While it’s preheating, you can prepare your pita by sprinkling water on it and placing it in the oven for 1-2 minutes. This isn’t necessary but will soften the pita prior to cooking. Add the olive oil, red pepper flakes, cayenne and herbs to the sauce and give it a good mix. Grease a pan with olive oil and rub the pita on the pan to properly oil it.

Now prepare the pizza. Spread the sauce leaving some room for a crust to form. Top with the cheese and then your protein of choice. Add some more red pepper flakes, basil and Italian seasoning and bake for 13-15 minutes.

Make sure to use the right utensil to transfer the pizza from the tray to a plate, and, for ease, only slice it into quarters once it’s on the plate.

Cold Cut Wrap

Like a pita pizza, wraps can be a delicious low carb meal that lets you try new flavours and ingredients. By using the right tortilla, you don’t have to succumb to using lettuce to hold it all together.

There are some popular low carb cold cuts to choose from, including genoa salami, ham, pepperoni and turkey. It’s important to use cold cuts that don’t contain preservatives as you don’t want to undermine your meal’s nutrition. In addition, if you want to include cheese in your wrap, choose one from this list.

To make, simply gather your preferred ingredients. Lay a wrap flat on your counter and start by spreading a bit of sauce down the centre with a spoon. If you want to use mayo, we suggest one from Walden Farms.

Next, add your cold cuts and cheese but be careful not to overstuff. Top with vegetables like roasted peppers, banana peppers and lettuce and roll it tight enough so that it doesn’t fall apart. The last step is to dig in and enjoy.

Try Joseph’s Bakery Today!

Check out Joseph’s Bakery today and learn why it has become a low carb fixture. Be sure to shop our store to find all the low carb foods you need to make delicious meals for breakfast, lunch and dinner.

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Chips & Snacks – The Low Carb Way

Snacking Low Carb – Chips and Other Low Carb Snack Foods

Even the most passionate low carb fanatic enjoys snacking every now and then. Whether your favourite is a bowl of chips or a slice of cake, there’s a healthy low carb option to choose from.

Low carb snack products have come a long way, offering ample options for people who need a little something in between meals. The key is to bypass Oreos and Doritos for healthier sweet or salty alternatives like Quest Protein Chips or ChocoRite. These can satisfy your cravings without messing up your low carb diet.

Let’s explore some popular low carb chips and snacks. Additionally, we’ll compare the nutritional properties of certain brands and types to their less healthy counterparts. The aim is to illustrate that snacking doesn’t have to have a negative impact on your low carb diet.

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Quest Low Carb Tortilla Protein Chips

Replace the crunch, salt and cheesiness of Doritos with Quest Tortilla Protein Chips. These chips are gluten free, kosher, contain only 4g of net carbs and consists of 18-20g of protein per serving.

A comparison between the nutritional information of Quest Tortilla Protein Chips and Doritos Nacho Cheese reveals why Quest is so popular among healthy eaters. Per one bag (32g) of Quest Nacho Cheese flavour, there are 140 calories, 6g of fat, 4g of net carbs and 18g of protein. Per 21 chips of Doritos Nacho Cheese flavour, there are 260 calories, 13g of fat, a whopping 30g of net carbs and only 3g of protein.

Doritos fans should check out Quest and try the Nacho Cheese or Loaded Taco flavours. Each provides that authentic taste without the unhealthy baggage.

Quest Nutrition – Protein Chips – Cheddar and Sour Cream

While tasty, the average bag of Wavy Lays Cheddar and Sour Cream is chockful of fat, salt and carbs. Per 50g, there are 270 calories, 17g of fat, 340mg of sodium, 25g of net carbs, 1g of fibre, and 3g of protein. On the other hand, one bag of Quest Cheddar and Sour Cream Protein Chips has 140 calories, 4.5g of fat, 220mg of sodium, 4g of net carbs, 1g of fibre and 21g of protein.

If you often play the role of host, try offering your guests a bowl of Quest Protein Chips. You’ll be surprised how quickly they get devoured! (might want some extras!)

SmartCake Chocolate Cake

If you’ve got a sweet tooth, there are some great low carb options. As we’re all too aware, low carb diets don’t allow for chocolate cake. But instead of nixing it from your diet, why not try a snack cake that is nutritious without sacrifice taste or sweetness. By choosing the right one, you can avoid traditional options, like the pre-made cakes found in big box grocery stores.

SmartCake is a delicious low carb snack cake that uses healthy ingredients like flax, olive oil and a fibre blend that contains both oat fiber and corn fiber. These ingredients create a small cake that is moist, sweet and decadent and can be enjoyed without having to kick a low carb diet to the curb.

Unlike most store-bought snack cakes, these are gluten free and low carb. Additionally, they contain only 38 calories per serving, 35mg of cholesterol and are naturally sweetened with a sugar alcohol called Erythritol.

SmartCake chocolate cake is a perfect snack for diabetics or people with celiac disease. It’s also a solid option for those looking to lose weight.

If you’re not into chocolate, they also offer vanilla latte, lemon, cinnamon and raspberry flavours.

ChocoRite Snack Peanut Butter Cup Patties

These peanut butter cups are a smart alternative to Reese’s Peanut Butter Cups, and are a great choice for people on Weight Watchers or those who are adhering to the South Beach or Atkins diets.

While ChocoRite tastes every bit as good as Reese’s, the difference lies in their nutritional value. For every two ChocoRite’s Peanut Butter Cup Patties, there are 100 calories, 7g of fat, 5g of net carbs, 20g of fibre and 2g of protein. For every one serving of Reese’s Peanut Butter Cups, there are 210 calories, 12g of fat, 22g of net carbs and 5g of proteins. The difference is clear. ChocoRite is the smart choice.

ChocoRite not only offers a healthier peanut butter treat but also one that can contribute to even the most stringent low carb diets. While Reese’s peanut cups are popular and beloved by many, it’s best to leave them on the shelf when shopping for the “right” sweet snacks.

Moon Cheese Natural Crunchy Cheese Snack

As the name suggests, Moon Cheese makes an irresistible cheese snack that’s crunchy, comes in three wonderful flavours and is a healthy alternative to potato chips or crackers. Per serving of any flavour, there are only 0-1g of net carbs and 5g of protein.

Enjoy all the nutrition and deliciousness of cheese in the form of a snack that doesn’t require refrigeration.


This “crunchified” cheese snack bursts with so much cheddar flavour that people have trouble only eating a few at a time. Cheddar is a classic flavour that is known for its sharpness. It isn’t overpowering, though, and has a touch of bitterness that will leave your tastebuds wanting more.

Per 12g, this flavour also contains 5g of fat and 20mg of cholesterol.


If you like the mild and pleasant taste of gouda than you’ll love this version of Moon Cheese. You can still indulge in that satisfying crunch but Gouda offers a softer flavour profile than cheddar with a slight hint of sweetness.

Per 12g, this flavour also contains 5g of fat and 21mg of cholesterol.

Pepper Jack

Pepper Jack is a popular cheese flavour that combines sweet peppers with rosemary, habanero chilies, garlic and a bit of spiciness from jalapeno to form a mouth-watering taste. It’s a popular choice for sandwiches and hamburgers and is also ideal for a snack like Moon Cheese.

This flavour also contains 5g of fat and 20mg of cholesterol.

It’s no surprise that Moon Cheese has become such a popular choice among snack enthusiasts who enjoy a crunchy texture and strong flavour.

Love Good Fats Bars

Unlike most competitors, these low carb snack bars contain healthy fats, which can increase one’s energy, metabolism and brain function while improving cholesterol, eyesight and mood. Furthermore, they can reduce inflammation.

Love Good Fats bars are low in sugar and are gluten and GMO free. Each bar contains 4-5g of net carbs and are a strong source of protein, making then a great choice for right after a workout or to stave off hunger as you wait for your next meal.

Flavours include chocolate, coconut chocolate chip, peanut butter, rich chocolatey almond, mint chocolate chip, chocolate chip cookie dough, peanut butter and jam, cookies and cream, lemon mousse, chewy nutty chocolatey almond and chewy nutty coconut macadamia.

The flavour variety, taste and health properties make these bars better than the leading snack or granola bars, which often contain more net carbs per serving. Love Good Fats bars are safe for people with different dietary needs, including people looking to lose weight.

Get Snacking Today!

Not keeping your pantry stocked with the right kinds of snacks and chips can mean resorting to unhealthy options when the mood strikes you. Make sure to shop our store for low carb foods to find delicious brands and flavours that offer a slew of health benefits.

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the best veggies for low carb

What Are The Best Low Carb Veggies?

Vegetables That Are Perfect for Your Low Carb Diet

Many people misread the carb count of vegetables, not recognizing the difference between total and net carbs. To maintain your diet, it’s important to understand the true carb count of vegetables, which can be determined by the fiber content.

Vegetables can make the perfect side to pair with a high protein, low carb entrée or as a base for a delicious and nutritious bowl. By understanding a vegetable’s actual carb count, you can plan accordingly.

Let’s explore the carb count and health benefits of 15 vegetables in addition to understanding the impact of fiber on each.

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Total vs. Net Carbs

Total carbs refer to the total amount of carbs in a food item. This includes carbs in all its forms, digestible or not. For instance, some vegetables are low in carb and high in fiber, which will increase the number of carbs. In most cases, though, this can be a positive and not make them a poor fit for low carb diets.

Net carbs are the amount of carbs that will be absorbed by your body. If a vegetable has 10g of carbs per serving but 8g of fiber, then it contains 2g of net carbs. The formula is total carbs – indigestible carbs (i.e. fiber) = net carbs.

Most foods are measured in total carbs so it’s up to you to determine the net carbs and to give it the approval for your low carb diet. Ultimately, you need to familiarize yourself with the proper method of carb counting.

Remember, most low carb diets call for under 150g of carbs per day. Make sure you understand the requirements of your diet as some can be quite stringent.

Low Carb Vegetables

Here are some vegetables to consider making a regular part of your low carb diet.

Bell Peppers

Bell peppers have a unique sweetness and are a colourful addition to many Mexican dishes or as a topping on low carb pizza. One cup of chopped red peppers contains 6g of net carbs and 3g of fiber. They also contain anti-inflammatory properties.


Broccoli might not be the coolest vegetable but it’s jam packed with nutritional value. It’s considered a superfood and is safe for regular consumption by low carb dieters. You should eat it raw to keep the nutrition intact.

One cup of raw broccoli has 4g of net carbs and 2g of fiber. Broccoli is also a great source of vitamins C and K.


This tasty vegetable is perfect in the springtime and is a nice pairing for many low carb proteins. It offers 4g of net carbs and 4g of fiber per serving. Furthermore, it is believed to be a protective agent against certain types of cancer.


A popular member of the summer squash family, asparagus has a mild taste, cooks very nicely and provides a nice crunch if not overcooked. Because it’s not a winter squash, it doesn’t feature a tough rind—which can be rich in carbs—so it can be enjoyed guilt-free

Per cup, raw zucchini has 3g of net carbs and 1g of fiber. Additionally, it provides a good dose of vitamin C.


Spinach is one of the healthiest leafy greens on the market, which is saying a lot. It’s so healthy, in fact, it is known to promote heart health and reduce the likelihood of ailments like cataracts and macular degeneration.

One cup of cooked spinach consists of 3g of net carbs and 4g of fiber. You can also enjoy other positive health properties like vitamin K.


The love of kale might seem like a fad brought forth by yoga instructors and dieticians but it’s nutrition is not exaggerated. It’s healthy enough to use as a substitute for many leafy greens that are also high in nutritional value.

Per one cup of raw kale, there are 6g of net carbs and 1g of fiber. It contains vitamin C, which can positively impact one’s immunity and improve skin health. It’s a natural way to slow the appearance of aging.


Avocados are awesome. They are creamy and filling and can transform ordinary food into something extraordinary. They are also nutrient-dense featuring vitamin C and potassium and should be included in your Mexican cooking or on top of any salad.

One cup of chopped avocado has 3g of net carbs and a whopping 10g of fiber. The one caveat is that they are high in calories and may not contribute to weight loss as other vegetables would.


Cauliflower is a versatile vegetable with a mild flavour that can be used as a rice substitute or as a dough.

One cup of raw cauliflower has 2g of net carbs and 3g of fibers. Its vitamins K and C content can help lower the chances of experiencing certain heart diseases.


Lettuce might be the most popular vegetable as it is a common topping for hamburgers and sandwiches and is a foundational ingredient for salads. There are several types of lettuce and each has different health properties. Romaine, for instance, contains vitamins A, C and K.

One cup of lettuce has 1g of net carbs and 1g of fiber. It’s another food that can reduce the risk of heart disease.


Light in flavour, celery is a great snack or salad topping because of its across-the-board nutritional value.

Per cup of chopped celery, there is 1g of net carbs and 2g of fiber. Its other health properties include vitamin K.


Garlic is one of the most potent flavour-boosters to include in your diet and it’s super healthy.

One clove has only 1g of net carbs. People with high blood pressure should consider eating more of it.


Onions are an amazing vegetable. They are a great way to build flavour, they are delicious whether baked or fried or can even be a nice raw garnish.

A half cup of sliced raw onions has 5g of net carbs and 1g of fiber. They are considered a bit higher in carbs than other vegetables but are usually enjoyed only in small quantities because of their strong flavour.


With its soft centre and unique flavour, eggplant is popular in a lot of cuisines and is hearty enough to enjoy as a main course.

One cup of chopped cooked eggplant has 6g of net carbs and 2g of fiber. It is also believed to contribute to heart and brain health.


Artichokes have an intriguing exterior and need to be prepared properly to be fully enjoyed.

A medium artichoke has 4g of net carbs and 10g of fiber. It’s also known to improve both gut and heart health.


Cabbage can add a nice texture contrast to a lot of dishes or can be used as a wrap to replace dough.

One cup of cabbage has 2g of net carbs and 3g of fiber. You can also benefit from its high vitamins C and K content.

Enjoy Veggies Today!

If you are adhering to a low carb diet, be sure to include a ton of vegetables especially ones that are also high in protein. There are a ton of tasty options to choose from!

Learn more about how to count carbs in our Easy Guide to Carb Counting article, and shop our online low carb food store to find all the products you need to make delicious and healthy meals for breakfast, lunch and dinner.

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low carb meals for the family

Family Meal Foods – The Low Carb Way

Low Carb Foods the Whole Family Will Love

Getting your family to eat healthy can be tough. Between work and home life, most parents are forced into whipping up quick meals that are typically high in calories, fat and carbs just to get something on the table before 8PM. It’s also tricky to know which healthy meals your kids will actually want to eat.

Low carb foods sometimes get a bad rap. People tend to focus on the lack of bread and not the wide variety of delicious proteins, side dishes, fruits and vegetables that can be enjoyed without sacrificing enjoyment of great tasting foods. It all starts within understanding what low carb foods are OK to eat on a low carb diet, so that you can then put together recipe options to effectively meal plan every week.

To help you out, we’re going to share some low carb meal ideas that children, teenagers and adults will love. These options will offer a variety of ingredients so you can please even the pickiest eaters.

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Low Carb Foods

Here are some low carb food items that you can keep on hand to make sure your family has something nutritious to eat. The aim is to replace common items that are traditionally high in carbs and other negative properties with healthier options.

Carbquik – Complete Biscuit and Baking Mix

If your family enjoys pancakes breakfasts on the weekend, then try switching out carb-heavy pancake mixes for Carbquik, which has only 16g of total carbs per 32g of dry mix. It also contains 6g of protein and a minuscule 6g of fat.

Fiber Gourmet

Pasta is a meal that families can enjoy together multiple times a week. It’s simple to make, can be a blank canvass for your kids’ favourite flavours, and allows for a hearty amount of leftovers.

To make pasta night low carb, swap out “regular” brands for Fiber Gourmet. They offer Light Macaroni N Cheese, Light Nested Fettuccine Cajun Flavour and Light Nested Fettuccine Lemon Pepper to name a few.

Add a great tasting low carb sauce like Walden Farms pasta sauce, available in tomato basil or a nice alfredo white sauce, and be sure that any ingredients you include with your pasta dish are low carb. We also carry a number of other healthy pasta sauces.

Low Carb Recipes

Here are some recipes for breakfast, lunch and dinner that are simple, delicious and that we think your family will love.


Buttered Cod in Skillet

If your family enjoys fish, then you should try this recipe.  It’s bursting with so much flavour, that they might not even be able to tell that it’s low carb.

You will need 1 ½ lb. of cod fillets and 6 tbsp. of unsalted butter. For the seasoning, this recipe requires ¼ tsp. of garlic powder, ½ tsp. of table salt, ¼ tsp. of ground pepper, ¾ tsp. of ground paprika, 3-4 lemon slices and some fresh herbs like parsley or cilantro.

To make, stir together all the seasoning ingredients and then sprinkle each piece of cod ensuring you cover every side. Heat 2 tbsp. of butter over medium-high heat. Add the cod to the skillet once the butter melts. Cook for two minutes and then lower the heat to medium. Flip the pieces of cod and top with the remaining butter. Cook for an additional 3-4 minutes. Once the butter melts, the cod will cook but make sure it doesn’t overcook. Mushy cod is not going to appeal to your kids.

Finally, squeeze some lemon juice over the cod and top with the fresh herbs of your choice. If you want to boost the lemon flavour even more, try sprinkling some Mrs. Dash Lemon Pepper Seasoning on the cod while it cooks.


Courgette Mint and Feta Fritters

Fritters are a delicious fried cake usually made of one or more vegetables with the most popular being potato. If you’re looking for a low carb alternative, though, we recommend zucchini.

Frying might not be the healthiest cooking method but, let’s be honest, it enhances the flavour of many vegetables and makes them appealing for people who are not inclined to eat them.

To make this recipe, grate five medium zucchinis and gather 50g of cubed feta, one large handful of fresh mint roughly chopped and two medium eggs. You can also use coconut oil instead of butter since it’s healthier. We also have a variety of other cooking oils for healthier cooking options.

Start by squeezing out all the excess water from the grated zucchini. You can do this with either paper towel or a cheese cloth. Place the zucchini in a bowl and add the feta, mint and eggs and then give it a good stir so that everything incorporates. Lastly, heat some coconut oil in a skillet and fry the mixture in small circular batches until each is cooked through and golden brown.

If your family likes a bit of spice, try serving these fritters with Mr. Spice Thai Peanut Sauce on the side.

Cauliflower Rice

Rice might be the easiest thing to substitute. Since it’s rather tasteless, you can use healthy alternatives and pair it with a tasty, saucy main.

Cauliflower is a versatile vegetable that makes a splendid rice with the help of a food processor. You will need ½ a cauliflower, 250 ml of full fat coconut cream, 25g of shredded coconut unsweetened, 1 tsp. of fresh coriander and some salt.

Cut the cauliflower into chunks and place it into a food processor. Blend until it’s finely shredded and then transfer to a large saucepan. Add the coconut cream, coconut, coriander and as much salt as you’d like.

Next, cook on medium-high heat until the cauliflower softens and be sure to stir it occasionally. Once it’s ready, garnish with more coriander and coconut prior to serving.

Red Meat

If your family isn’t sold on low carb eating remind them that it means enjoying succulent proteins that are full of flavour.

Beef Brisket

Barbecue fans will love this beef brisket and the good news is you can add it to your weekly meal plan because it’s so easy to make.

Gather 4 lb. of beef brisket, 2 tsp. of garlic powder, 2 tsp. of onion powder, 2 tsp. of paprika, 1 tsp. of salt, 1 tsp. of pepper, 2 tbsp. of avocado oil, two cups of beef bone broth and ½ cup of red wine.

You should start preparing the brisket the night before you intend to cook it. To do so, generously seasons with sea salt and then cover and refrigerate overnight.

While the brisket rests on the counter to reach room temperature, preheat the oven to 325 F. Combine the garlic powder, onion powder, paprika, salt and pepper in a bowl and then rub it onto the meat. Make sure you pat the seasoning right into the meat.

Heat the avocado oil in a Dutch oven over medium-high heat. Place the brisket inside to sear it. This should take about 5 minutes per side. Pour the red wine and broth into the Dutch oven, cover with a tight-fitting lid and place in the oven for 3-4 hours. You will want to baste every hour. You can tell if the brisket is done if it’s fork tender.

We recommend pairing this juicy and delicious protein with a low carb barbecue sauce.

Ready to Cook?

We hope these recipes help you understand that your family can enjoy low carb meals that are easy-to-make and delicious and won’t result in anyone leaving the table hungry.

Be sure to shop our shelves to find wonderful ingredients like sauces and seasonings to make every meal memorable.

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