All posts by Jeff Fidler

pepper heat and flavour guide

Heat & Flavour Profile For Pepper Lovers

The Heat & Flavour Guide to Hot Peppers

Peppers might be the most versatile ingredient around. Not only can it be the centerpiece of a delicious meal but it can also add hints of flavour and heat to run-of-the-mill dishes. Additionally, they have a great texture and are easy to prepare and cook.

With respect to peppers, most people aren’t completely aware of how complex some of their flavours are and how to best deploy them as an ingredient. Just as important, many bite into a pepper thinking it’s a moderately hot jalapeno or even a sweet bell pepper only to discover it’s actually a scotch bonnet. Trust us, it happens.

We’re here to help pepper fans discover new depths to their enjoyment of this timeless food that can be used in a multitude of ways. Let’s start by breaking down the different type of peppers and how their flavour profiles differ. Next, we’ll explore how someone can gauge the heat so that there are no surprises. Lastly, we’re going to share some amazing pepper-forward recipes with ingredients from The Low Carb Grocery.

We’ll help get one step closer to becoming a pepper connoisseur.

The Origins of Hot Peppers 

Peppers have been around since before 7500 BC. Botanists consider them to be the first self-populating plant to ever be cultivated in Mexico, and Christopher Columbus is believed to be one of the first Europeans to encounter a pepper. Today, they are grown in many parts of the world with the largest amount being produced in Asia.

Types of Peppers 

Essentially, there are five varieties of Chile peppers derived from the Capsicum herb:

  • Annum
  • Baccatum
  • Chienense
  • Frutescens
  • Pubescens

Across the different varieties, peppers come in a ton of shapes and sizes and range from sweet to hot. The real way to tell them apart is by how they taste—raw and cooked—and their potency with respect to heat.

The right pepper for your pasta primavera might not be the right one for your sausage dish and you might not want to use De Arbol for the stuffed peppers you plan to serve your children. 

Flavour Profiles

People tend to lump peppers into one of two categories: sweet or hot. This doesn’t acknowledge the depths of flavour exhibited by peppers.

Here are the unique flavour profiles for some of the more popular types:

Ancho, which is a dried poblano, has a subtle fruity flavour with a hint of plum and a touch of bitterness that hits that back of your throat.

De Arbol has an earthy flavour with an undertone of nuttiness. This is a great addition to your favourite salsa recipe.

Habanero are a nice mix of intense heat and fruitiness. Its natural flavour is reminiscent of tropical fruits like papaya but with a more berry-like finish.

Scotch Bonnet, named for its resemblance to a bonnet popularized by Scottish fashions, is like a habanero but with an uptick in sweetness and slightly less heat. Many find it to taste like a mixture of tomatoes, apples and cherries.

We’ll group Tabasco and Thai Chiles together as they are the foundation of two iconic hot sauces, one obviously being Tabasco Sauce and the other is Sriracha. They both have a nice acidic taste which cuts through the heat and mix well with ingredients like sugar, garlic and salt.

Flavour is key but people gravitate to peppers for that intense heat.

In the case of Scotch Bonnets and Ghost Peppers, a little bit can transform a mild-mannered dish into something full of natural heat and spice.

How to Gauge Heat

The best way to determine heat is by consulting the Scoville scale, which measures the heat of peppers by assigning Scoville Heat Units (SHU). This method can also measure the heat of hot sauces that feature peppers.

At the bottom of the scale is the reliable bell pepper. This isn’t surprising as it is a common food for young children and is known more for its unique sweetness. Here is how the rest of the scale breaks down. All units are measured in SHU:

There are a couple higher levels which cover standard pepper spray and Pure Capsaicin but those should never be consumed even on a dare.

It’s only the 0-800 SHU level that are of considered mild to moderately hot. Everything else ranges up to incredibly intense heat and should only be eaten by people who are familiar with this type of heat and know that they can handle it. 

Killer Pepper Recipes

Now that you have a better idea of the heat and flavour profiles associated with certain hot pepper, it’s time to put on your apron and start cooking some hearty and satisfying meals featuring hot peppers. These recipes can be enjoyed by everyone including those adhering to a low carb diet.

Ginger Habanero Chicken

This recipe is a favourite of people on Keto and Paleo diets. It has nice heat, intense flavour and is easy to make.

The first step is to gather 2 lbs. of chicken (breast or thigh), 3-5 habanero peppers, 1 tbsp. of ground ginger, 5 garlic cloves, 1 white onion, 10 green onions, 3 tbsp. of ground cumin, 2 tbsp. of cinnamon, 2 tbsp. of coconut sugar, 2 tbsp. of coconut oil.

To make, chop all the vegetables and deseed the habanero peppers. Before continuing, wash your hands and be careful not to touch your mouth or eyes. Next, add the chicken to a slow cooker or crockpot and then top with all other ingredients besides the green onions. Give it a good mix and cook on low for eight hours or on high for four to five hours. During the last hour, add the green onion.

Atkins Ancho Chili Recipe

This is an amazing chili recipe that has great heat and depth of flavour. All you need is 5 lbs of trimmed top sirloin, 2 tsp. of salt, ½ tsp. of black pepper, 3 tbsp. of extra virgin olive oil, 1 medium onion, 4 garlic cloves, 3 tbsp. of chili powder, 14 ½ oz. of red tomatoes with green chiles and 6 fl. oz. of red table wine.

Heat 1 ½ of tsp. of oil in a Dutch oven over high heat. Add the beef and sear it on all sides, which takes about one minute per side. Once cooked, transfer beef to a bowl.

Chop the onion and toss into the heated Dutch oven with 1 ½ teaspoons of oil. Finely mince the garlic and then cook with the onion until it’s fragrant and lightly browned. Mix in chili powder, tomatoes with green chiles, wine and bring everything to a simmer. Add the beef (and the juices in the bowl) and then cover the Dutch oven and cover and bake for 2 ½ hours. Give it a good stir about halfway through cooking.

You can even kick it up a notch by adding a small amount of either jalapenos or habanero or by adding some Tabasco Sauce to the finished dish.

Shop The Low Carb Grocery Today!

Peppers are an amazing ingredient that can be added to a ton of low carb dishes, including salads, stews, pastas or an array of sauces. Sweet and hot peppers can add a delicious crunch or touch of heat to any dish. Even a few splashes of a pepper-forward hot sauce can elevate a plate of noodles into something extra savoury.

Be sure to explore the lineup of Hot Sauces available at The Low Carb Grocery. There are some extraordinary flavours, including garlic, Caribbean flair or lime pepper.


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sleep better with low barb foods

Get A Better Sleep With Low Carb Foods

Forget Counting Sheep – Better Sleep With Healthy Low Carb Food

We all know the difference that a goods nights’ sleep can make in how we feel on any given day. Although it’d sure be nice if there was a single secret trick to getting quality sleep, the reality is that our sleep quality is affected by many different factors, and a change to any one of them can have a significant impact on how much sleep we get and how rested we feel.

Some of the many things that can impact our sleep quality are stress in our lives, our level of physical fitness, the surrounding environment, certain medications we take, and alcohol consumption, just to name a few. In addition, our diet and the foods we eat throughout the day can have a big impact on the amount of sleep we get and how effective it is at making us feel rested. Some foods are beneficial to sleep quality, while others have more detrimental effects on our sleep.

For low carb dieters, it’s definitely important to know how the foods we eat can impact our sleep and, in turn, our overall sense of well-being. Let’s start by take a closer look at exactly how food and sleep are connected to each other.

How Food and Sleep Are Connected

Your body is constantly working to maintain an equilibrium, or balance, that keeps everything functioning properly. In order to do this, we need things like nutritious diet, proper hydration, regular exercise, and stress management, among others. If one of these factors falls out of balance, then the body has to compensate in some way, and sleep is one of the first things to suffer as a result. If our diet doesn’t consist of all the essential elements we need, like protein, vitamins, and other nutrients, then our body doesn’t simply function as efficiently, and sleep quality declines.

In addition, certain foods can have different types of effects on the body when they’re consumed. Some prime examples of this are beverages that contain caffeine, which is a strong stimulant, and spicy foods that contain capsaicin, which has been proven to cause the body to produce endorphins and dopamine at an elevated rate.

Some foods that are more difficult to digest, or perhaps that our bodies are sensitive to, can also produce effects that cause our ability to sleep well to decline. For example, some types of foods are more prone to produce gas as they are digested, resulting in bloating and unpleasant effects in the bowels. Other types of foods, particular those that are extremely spicy, are known to be a cause of heartburn and indigestion in some people.

In many cases, these effects can be managed and mitigated by being attentive to how our bodies react to them and planning accordingly. Some people take steps in their routine to minimize the potential detriments to their sleep such as only having coffee in the mornings or avoiding spicy foods late in the evenings.

There are many types of foods, or ingredients in foods, that are well known to be connected to sleep disruptions. Here’s a list of some of the most common foods that you may want to avoid or simply regulate as part of your diet in your quest for a better nights’ sleep:

Foods That Can Negatively Affect Your Sleep

Coffee, Energy Drinks, and Caffeinated Tea – Any drink that is heavy on caffeine or is designed specifically as a pick-me-up is definitely something that you’ll want to limit to the early part of the day. Caffeine can affect your body for several hours, so sometimes that afternoon coffee can linger well into the evening. Switch to decaf if you really feel the need for a hot cup of coffee or tea and it’s later in the day, and be sure to use a sugar-free coffee creamer.

Hot Peppers & Spicy Seasonings – The body’s natural response to the burning sensation of spicy foods is to release endorphins and dopamine, which can stay present in the body for quite some time. This is why many people report that hot, spicy food makes them feel good when they eat it. Also, as we mentioned earlier, if you suffer from heartburn or indigestion with spicy foods, it definitely won’t help you sleep if you eat them before bed.

Alcohol – Even though alcohol is a depressant by definition, and has sedative effects, sleep is often disrupted when they wear off. This is why many people experience early waking or frequent waking after they’ve had a few drinks. Control your alcohol consumption and plan on stopping early in the evening if you want to achieve better sleep.

Sugars – Fortunately for low carb dieters, cutting sugar out of the diet has probably already been done quite effectively. However, if you find yourself occasionally indulging in sweet treats or like your tea or coffee with sugar, this could be the cause of your tossing and turning. If you need to satisfy these cravings, opt for one of the many sugar-free varieties of candy to avoid this. We’ve got a wide range of sugar-free sweet treats and sweeteners to choose from!

Now that you know the basics of what to avoid in your diet to help aid in getting better sleep, what are the foods you should reach for to boost your sleep quality even more? Here’s a few foods that are ideal for the low carb diet, and have shown to have positive effects on sleep patterns.

Foods That Help in Getting Better Quality Sleep

Tart Cherries – We know that it might sound strange, but studies have shown that tart cherries and juice made from them can have a positive effect on sleep quality thanks to the presence of anti-inflammatories and naturally-occurring melatonin. Of course, low carb dieters should be sure to choose sugar-free varieties of tart cherry juice.

Salmon and Other Fatty Fish – While being rich in Omega-3 fatty acids have already proven salmon to be a very healthy source of protein, recent studies have shown an increased emphasis on the importance of Omega-3’s on sleep quality.  This is great news for low carb dieters who are already sold on the health benefits and great taste of salmon!

Pistachios – These tasty little nuts aren’t just a great snack food, but they also contain melatonin and magnesium. Magnesium is an essential nutrient and helps contribute to healthy muscles. In addition, magnesium has been shown to have relaxing effects on our body’s muscles, acting as a natural reliever of muscle tension.

Water – This should go without saying but staying hydrated is one of the absolute best ways to help maintain a healthy body. This isn’t to say that you need to guzzle a pitcher before bed and then have to get up multiple times to pee. Simply staying regularly hydrated throughout the day will help your body function properly and contribute to a good quality sleep at night.

Have a Great Night!

We certainly hope that you’ve found this information helpful in your efforts to get a better nights’ sleep. Along with a healthy low carb diet, regular exercise plan, and sensible approach to stress management, getting better sleep can definitely help improve your overall sense of well-being. Pleasant dreams!


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jams jellies spreads all low carb

Jams, Jellies & Speads – The Low Carb Way

Spread the Love – Guide to Low Carb, Sugar-Free Jams, Jellies & Fruit Spreads

A breakfast table just isn’t complete without a nice jar of jam for your fresh, low carb toast or to top off a hot bowl of cereal with something sweet. Of course, we’re sure that you also know just how delicious even a simple peanut butter and jelly sandwich can be when you have an unstoppable craving for one. However, on the low carb diet, this can present a bit of a challenge, since traditional jams, jellies, and fruit spreads are typically loaded with sugars and carbs that you’re trying to avoid.

So, what can low carb dieters do when they want to enjoy the vibrant flavours of fruit preserves? Fortunately, there are actually many different options available for low carb, low sugar, and sugar-free jams, jellies, and fruit spreads that taste great and fit perfectly in to the low carb lifestyle. Let’s take a look at what’s out there!


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What should I look for in a low carb jam or jelly spread?

First and foremost, you’ll want to scan the ingredient label of any jam or jelly product and look for the usual suspects; sugars and alternative sweeteners that still count as carbs. Specifically, natural sugars like glucose and fructose are the most common that you’ll find in jams and jellies.

Other sweeteners that you may find in jams and jellies include sucralose (also known as Splenda), and Stevia, which is one of the most popular sweeteners for low carb and keto dieters. Stevia is naturally-derived and is a zero-carb option that is ideal for sweetening a wide variety of foods.

If you are interested in learning more about the many different types of sugars and alternative sweeteners, and whether they’re suitable for a low carb or keto diet, visit our Keto Diet Guide to Artificial Sweeteners.

Walden Farms Fruit Spreads

Walden Farms has a reputation of being one of the top-brands in the world of low carb dieting, and with good reason. Their products are consistently rated highly by customers here at The Low Carb Grocery thanks to their amazing taste and dedication to quality ingredients. Walden Farms offers a broad range of fruit spreads and jams including apple butter, apricot, blueberry, and grape, just to name a few.

Walden Farms also makes delicious low carb peanut spreads to go with their fruit spreads, so you can enjoy all different kinds of peanut butter and jam sandwiches. Be sure to stock up on your favourite Baker’s Deluxe low carb breads, because once those sandwiches start to get eaten, they won’t last long!

Smuckers Sugar-Free Jams

Like the ads say, with a name like Smuckers, it’s got to be good! Their line of sugar-free jams brings the same classic great taste of Smuckers jams to low carb kitchens all over the world. Choose from concord grape, seedless strawberry, or seedless blackberry & enjoy the smooth, delicious flavours on a fresh piece of low carb toast. An excellent addition to any healthy breakfast!

Hot Mamas Jellies

For those who prefer a little more spice in their lives, the wonderful folks at Hot Mamas have a pair of scrumptious jellies that are absolutely amazing, and great for all kinds of recipes & appetizers. Choose from low sodium red pepper jelly or spiced apple pepper jelly, and experience the unique flavours that these spreads will bring to your taste buds!

Make your Own Sugar-Free Low Carb Jams & Preserves

If you’re interested in making your own sugar-free jams and fruit preserves so you have complete control over the ingredients, here’s a great recipe from VeryWellFit.com that is a step-by-step guide to making sugar-free jam. The methods detailed do not require pectin and can be used to make spreads from a wide variety of different fruits, such as strawberries, blackberries, and raspberries.

For a jam recipe that is keto-friendly, check out this recipe for Very Berry Chia Jam from Gnom-Gnom.com. Not only is it incredibly delicious, it’s also safe for paleo and gluten-free dieters, too. Give it a try and we’re sure that you’ll always want to have a jar of it handy in your fridge. It’s definitely super yummy!

Need another excuse to use some of these delectable jams? Well, here’s an appetizer that is sure to make your guests beg for the recipe. We found this Brie Appetizer MISSING THE LINK Bites with Raspberry Jam recipe at JoyFilledEats.com, and we simply had to share it with you! Not only do these little bite-sized treats look gorgeous, but the taste is simply unbelievable. This is the perfect opportunity to use your low carb raspberry jam in a creative new way!

Life is Sweet with Low Carb Jams & Jellies

We hope that this article has inspired you to try some new fruity flavours from some of the most popular low carb brands, or sparked your creativity to invent your own sugar-free jam recipes. With so many fruits to choose from, there really is no limit to the amazing taste combinations that you could try.

Shop our complete range of low carb jams, jellies, and fruit spreads today!


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low carb chase cocktail mixers

Guilt-Free Low Carb Cocktails With Chase Mixers

Chase Keto & Low Carb Cocktail Mixers – Discover a New Way to Enjoy your Favorite Cocktails

Just because you’re on the low carb or keto diet, it doesn’t mean you can’t enjoy the occasional spirituous beverage. We’ve already talked once before about how alcohol fits with the low carb diet, and how it’s not necessarily a no-go zone. Ultimately, like many other types foods that you need to manage as part of the low carb diet, it’s the sugar in many drinks that is the main source of carbs. By managing the sugar, most low carb dieters can safely include alcohol in moderation as part of their lifestyle.

For low carb and keto dieters who are fans of mixed drinks, especially those types that use colas and sodas, this can prevent a bit of a challenge. Sure, there are plenty of sugar-free fizzy drinks you can choose from, but they don’t always have the characteristics that you want in your cocktails. Fortunately, Chase Cocktail Mixers bring the perfect flavours to your beverages, with zero sugar and no guilt.

How do Chase products deliver such great taste in a way that works for low carb and keto diets? Well, let’s find out!

Sparkling or Flat? You choose!

The first thing you need to know about Chase Cocktail Mixers is that they come in the form of concentrated drops. This means that you get to choose if you want your drink carbonated or not simply by selecting your favourite soda water or flat mineral water. This is a great way to have your drink your way, no matter if you prefer fizzy or flat, any time you want it.

Sweetened with Stevia

The next thing you need to know about Chase Cocktail Mixers is that they use Stevia as their sweetener, which is one of the most universally accepted sweeteners for low carb and keto dieters. Stevia is a naturally sourced sweetener that has a great taste just like regular sugar, but has zero carbs in it, making it perfect for sweetening all kinds of foods and beverages.

Loaded with B-Vitamins

Another advantage to choosing Chase Cocktail Mixers to make your drinks is that they’re loaded with B-vitamins like thiamine, riboflavin and niacin, along with many others. These vitamins, aside from being essential nutrients, are a great way to help the body stave off the effects that are typically associated with the dreaded ‘hangover’. How’s THAT for some brilliant beverage science?

Choose Your Chase

Whether you’re a classic cola fan or prefer something with a fruity and tropical flavour, Chase has got you covered. Let’s look closer at each of these tasty options.

Chase Cocktail Mixer – Cola

Enjoy the classic taste of cola and mix your drink to your exact preferences by adding a little more, or a little less, to suit your mood. Chase cola mixer is perfect for many of the popular drinks that mix cola with spirits like rum, whisky, or vodka, and delivers a taste that is almost identical to the big brand colas. Our customers have left many rave reviews on Chase cola mixer, calling it a ‘game changer’ that has totally blown them away.

Chase Cocktail Mixer – Tropical Thunder

With Chase Tropical Thunder in your glass, it’ll be like the sun is shining and the warm breeze is blowing all year round. If you’re a fan of the kinds of drinks that taste like summer in a glass, then this fruity flavour shot is exactly what you’ll want. Chase Tropical Thunder mixes great with spirits like tequila, rum, and vodka and makes for a ridiculously delicious beverage that doesn’t feel syrupy or heavy like other drink sweeteners.

How to Use Chase Cocktail Mixers

Want to get a head start on mixing up great drinks with Chase Cocktail Mixers? Check out this handy instructional video from Chase that covers all the basics that you’ll need to know.

At the end of the day, using a Chase Cocktail Mixer is incredibly easy. It really just needs three things to go with it; a glass, your desired spirit, and your choice of club soda, sparkling water, or flat water. That’s it!

The rest is entirely up to you, so don’t be afraid to get creative and try some unique combinations. The more you experiment, the more fun you’ll have discovering the next great drink!

Tasty Low Carb Cocktails to Try with Chase Cocktail Mixers

Looking for some inspiration on what to do with your Chase Cocktail Mixers? Here’s a few unusual drink recipes that will have your thirst quenched and your taste buds asking for another!

Nueva Cuba

This clever creation is the perfect thing to refresh you on a hot summer patio. Fill a tall glass halfway with your water of choice, and add a squirt of Chase Cola mixer. Top the remainder of your glass with your favourite low carb light beer, and you’ve got a delightful drink that is a great way to beat the heat. Cheers!

Tropical Thunder Margarita

Now here’s a drink that you’ll be making again and again! In a blender, combine ice, water, tequila, and a squirt of Chase Tropical Thunder mixer. Be sure to do quick taste test before you blend just to make sure its sweetened to your preference, and if it needs another squirt of Chase, go for it. Then, blend it all up, rim your glass with salt, pour, and enjoy!

Mix Up Some Fun with Chase

People on a low carb and keto diet are sure to love the ability to customize the sweetness and taste of their drinks with just a squirt of Chase Cocktail Mixers.

Forget about diet colas that just don’t taste right, or syrupy blended drinks that leave an unwanted lingering flavour in your mouth. Now, you can have authentic taste from your cocktails without any of the guilt.

Give Chase Cocktail Mixers a try today, and have some fun creating an exciting new beverage. We propose a toast, to Chase!


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korean recipes low carb & keto friendly

Low Carb & Keto Friendly Korean Recipes

Discover the World of Korean Cuisine with a Collection of Healthy Low Carb Korean Recipes

Full of distinctive flavours, vibrant colours, and intriguing ingredients, Korean cooking fits perfectly with the low carb lifestyle. You’ll probably recognize some of the most popular dishes by their unique names, such as bibimbap and kimchi, but you may not have ever attempted to make them yourself at home. Today, we’re going to change that!

Cooking Korean recipes is actually a lot easier than many people think. Although they look very elaborate, many Korean dishes use common ingredients that are easy to find at the local grocery store, and their preparation can be very simple.

With that in mind, we’re going to break down some of the basic elements of Korean cooking, including common ingredients, spices, and preparation techniques. Then we’ll get right into our list of amazing low carb & keto friendly Korean recipes.


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Basics of Korean Cuisine

Korean cuisine is well known for bold barbecue dishes and the unmistakable flavour of pickled cabbage, but that’s hardly where things stop. Korean recipes feature a wide variety of vegetables and plenty of seafood, which is not unexpected from a country surrounded on three sides by water.

Many of the dishes found on a traditional Korean menu are influenced by the foods of the nearby cultures in China and Japan, but they are by no means carbon copies. Korean cooking culture evolved its own unique style and methods, producing distinctive dishes that are unlike anything else in the world.

Some popular Korean ingredients that you’ll find in many dishes include vegetables grown in the region such as cabbage, peppers, radishes, bean sprouts, eggplant, and onions. Pork belly is one of the most popular meats used in Korean cooking, with many other dishes using beef, chicken, and seafood of all types. Tofu and noodles are also popular, and essential ingredients of many Korean recipes.

For seasonings, you’ll find plenty of peppers and spices in Korean cooking, giving many signature dishes a well-known shot of flavourful heat. Sesame seeds and sesame oils are very common, as is soy sauce, hot pepper flakes, and seasoned seaweed.

Perhaps the most well-known of Korean foods, and a core component of many recipes, is kimchi. This is a type of fermented vegetable, most commonly cabbage, but variants can also include other vegetables like cucumbers, onions, garlic, and radishes. Kimchi is renowned for its health benefits, including being high in fiber and many essential vitamins and nutrients, and has been said to aid in digestive health.

Amazing Low Carb Korean Recipes

Now, let’s get on to the list of delicious low carb Korean recipes that are sure to freshen up your weekly meal plan!

15 Minute Low Carb Korean Beef Bowl

Anything this good that can be ready in only 15 minutes is a huge win, right? You’ll love the simplicity of this recipe for a scrumptious bowl of Korean seasoned beef on top of cauliflower rice. It’s perfect for low carb diets, and is keto-friendly, too. You can easily dial the spice up or down to suit your tastes, but one thing is for sure, once you dig in to this meal your bowl will be empty in no time!

Keto Korean Fried Chicken

You just can’t beat the taste of fried chicken, and when you combine it with a sweet and spicy Korean sauce, it gets even better. This recipe may seem like a big indulgence, but a quick scan through the ingredient list should assure you that it definitely is healthier than you’d expect. Using almond flour for the breading, and a robust palette of spices and seasonings, you’ll have a plate of delectable hot & spicy low carb fried chicken that is a great addition to any family meal plan.

Low Carb & Paleo Korean Bibimbap

This classic Korean dish is loaded with vegetables and protein, and makes some clever substitutions to make it ideal for low carb and even paleo diets. Instead of the traditional rice, this version of bibimbap uses finely spiraled and diced daikon radish to cut out carbs and add an extra boost of nutrition. Ready in just 30 minutes, this colourful dish is very hearty and rich in savoury flavours. If you’ve never had bibimbap before because of the rice, this recipe is a great way to try it in a way that matches up with your low carb lifestyle. It’s fantastic!

Keto Beef Bulgogi

Bulgogi is another classic Korean dish that is famous around the world. This delicious meal starts with thinly sliced marinated skirt steak, fried to perfection, tossed with coconut flour, and finally sautéed for a rich glazed finish. Add a side of your favourite vegetables or place the steak on top of a bed of cauliflower rice for an easy Korean dinner that your whole family will absolutely devour.

Low Carb Korean Kimchi Salad

Of course, we had to end this list with a dish featuring kimchi! It’s one of those kinds of powerful flavours that is absolutely distinguishable, and this recipe builds on that with all the taste but skips the time-consuming fermentation process of traditional kimchi. This is a light and fresh salad that’s just as good on its own as it is as a side dish or even as a burger topping. Once you give this a try, you’ll be tempted to experiment even more with it. Go ahead, and get creative!

Experience Korean Cooking, the Low Carb Way

When you schedule your next weekly set of low carb meals, we’d encourage you to try a few of these recipes to spice up your routine and experience some exciting new tastes. Korean cuisine is a great fit for the low carb lifestyle, and we’re sure that once you serve up these meals, you’ll absolutely agree!

As they say in Korean before a wonderful meal, 잘 먹겠습니다 (jal meokkesseumnida!).


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keto and low carb ribs

Amazing Low Carb and Keto Ribs

Recipe How To: Ultimate Rack of Low Carb & Keto Ribs

If you’ve never had a really amazing, super tender, fall-off-the-bone rack of ribs before, you are missing out on one of the best eating experiences the world has to offer. There’s just something about the flavour of the sauce and seasonings, combined with the rich taste of slow-cooked meat, that gets our taste buds fired up and craving ribs.

However, there are some tips and tricks that are handy to know before you start cooking up a batch of ribs that will help ensure you avoid tough, chewy results and make certain that you end up with the perfect rack everyone will want to devour.

Choose Your Ribs Wisely

First, it’s important to know how to pick a great set of ribs when you’re browsing the grocery store or butcher shop. You’ll need to look at the types of ribs, as well as a few telltale signs of great ribs.

Side Ribs vs. Back Ribs

If you ask 10 different rib chefs which is better, side ribs or back ribs, you’ll probably get an even 50/50 split of opinions. Both styles of rib have their pros and cons, but it really all comes down to your personal preference.

Side ribs, also known as spareribs, come from the side of the belly section of the pig or cow.  They’re a longer rib that comes in a fairly uniform, rectangular-shaped rack. Chances are if you see an image of a very symmetrical rack of ribs with long bones on a restaurant menu, they’ll be side ribs.

Some rib chefs find side ribs to be a little tricky to cook, since they are lower in meat content and higher in fat, but when done right they are often described as ‘bacon on a bone’. If you’re going to work with side ribs, be prepared to really take your time with them.

Back ribs are cut from the area of the pig or cow closer to the spine and have shorter bones, but are generally meatier than a typical side rib. Back ribs are more forgiving in their cooking, and can be ready faster than side ribs. This makes them extremely popular for home cooking, and you can find them much more easily at a wider variety of supermarkets and butcher shops.

Beef Ribs vs. Pork Ribs

When it comes to beef vs. pork, your personal preference is really the deciding factor. Both types are extremely delicious, and for the most part use the same cooking techniques. If you can’t decide, simply ask the butcher which is the better cut they have in stock at that time, or just flip a coin. You won’t be disappointed with either beef or pork if they are cooked the right way.

What should I look for in a rack of ribs?

First and foremost, look for the thickness of the meat on the ribs. The best ribs will be very meaty, and also have a nice distribution of fat throughout. The fat helps keep the ribs tender and adds flavour, so if you see a rack that’s just all muscle, move to the next one.

Next, you’ll want to check for exposed bones protruding from the meat, which are colloquially known as ‘shiners’ in the rib world. The best racks of ribs will have meat right to the end of the bones, since the meat will naturally contract as it cooks anyway. If you see a ton of exposed bones, it just means you’re paying more for less meat.

And finally, always go fresh if you can. Like any other cut of meat, fresh ribs will provide better results than ribs that have been frozen. However, if frozen is all you’ve got, don’t stress about it. Just make sure to thaw the racks completely before cooking to get the best taste and results.

To Sauce or To Rub?

When you picture ribs, chances are your default image is that of saucy, sticky, ribs fresh off the grill. However, dry rub ribs are amazingly delicious too, and offer a very different flavour experience.

At the end of the day, this is another one of those personal preference things. If you’re in the mood for a classic rib taste, then sauce them up. But if you want to explore some new flavours, then get rubbing. Both methods are going to give you a rack of ribs that will surely have you licking your fingers afterwards.

For amazingly delicious, saucy ribs, give Crazy Mooskies Original BBQ Sauce a try. It’s sugar-free and with just 1g of carbs per serving, perfect for low carb and keto dieters alike.

To get your rub on in style, check out this incredible Cajun Spice Rub from Hot Mamas. It’s got a big, bold taste and enough heat to get you sweating in a good way. This stuff is fantastic for a great big rack of low carb dry rub ribs!

For even more flavour ideas, discover all the different low carb sauces, spices, and seasonings here at The Low Carb Grocery.

There are countless recipes out there for all different kinds of ribs, and everyone has different methods that they’ve perfected over the years for great tasting pork and beef ribs. We’ve got a few of the best to share at the end of this article, but we also wanted to share with you a tried-and-true method for making consistently amazing ribs that’s super easy and will make you feel like a real pro even if it’s your first time.

Never-Fail Fall-off-the-Bone Low Carb Ribs

This recipe is incredibly easy, and in just a few steps you’ll be devouring amazing ribs that everyone will love! It uses the slow cooker for most of the cooking process, so you’ll need to get things going in the morning to have it all ready for dinner time. You can use either your bbq or oven to finish the ribs, which is great because that means you can use this recipe year-round even if you don’t want to grill in the snow in February!

Here’s all that you’ll need:

  • 1 portion of back or side ribs per person (usually about 5-8 ribs each)
  • Your favourite low carb bbq sauce or low carb dry rub seasoning
  • Slow cooker
  • Aluminum foil
  • Oven or bbq grill

Step 1 – Cut the racks of ribs in to portions of about 5-8 ribs each, one per person. If you’re serving a bunch of sides with the meal, perhaps go down to about 4-5 ribs per portion.

Step 2 – Place each portion of ribs on a piece of foil and season liberally with your choice of sauce or dry rub. Be sure to coat both sides. Then wrap them up tight.

Step 3 – Put the wrapped rib portions in the slow cooker, standing them on end so that you can fit many side-by-side. Pour in about ½ cup of water to the bottom of the slow cooker, and set on low for about 8hrs. The key to fall-off-the-bone ribs is ‘low and slow’.

Step 4 – Once the ribs are done in the slow cooker, preheat the BBQ or oven to 350°F. Remove the packs of ribs from the slow cooker open them up, making sure that the meaty part of the ribs faces up, but leave them lying on the foil.

Step 5 – If you’ve used sauce for your ribs, brush a thin layer of fresh sauce on the meat. If you’ve used dry rub for your ribs, brush them with some of the juice in the foil packs and sprinkle with a little extra rub.

Step 6 – Place the opened foil packs of ribs on the grill or in the bbq (use a large baking sheet to make this easier to put them all in at once and remove all at once when done). Bake in the oven or roast on the grill for about 20-30 minutes, just enough to make the top of sauced ribs sticky and the outer meat on dry ribs a bit crispy.

Step 7 – Remove the ribs from the opened foil packs, and begin the feast! This recipe produces ribs with meat that is amazingly tender and falls right off the bone with no effort, each and every time.

Extra tip: Prepare each portion of ribs with a different sauce or dry rub and share them all to experience a lot of different great flavours of rib together.

More Rib Recipes for Low Carb & Keto Dieters

Looking for more inspiration and other cooking methods to try? Here are some of the best low carb and keto rib recipes from around the web.

Best Low Carb Barbecue Ribs – AllDayIDreamAboutFood.com

Instant Pot Low Carb Ribs – IbreatheImHungry.com

Low Carb Dry Rub Pork Ribs – StepAwayFromTheCarbs.com

Keto Barbecue Dry Rub Ribs – PeaceLoveAndLowCarb.com

It’s Rib Time!

So, what are you waiting for? Go out and plan your own rib night for this weekend and bring the ultimate rack of low carb and keto ribs to the table. Your family will thank you, and we’re sure you’ll earn the title of Rib Champion in no time. Raise a rib and cheer!


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