Carb Cycling: Low Carb Recipes Without Regret

I know, I know.  This recipe post was supposed to happen last Thursday, but I had a procedure on my knee at my orthopedic doctor’s office.  Even though it has taken away nearly all the pain in my right knee, it did cause some initial discomfort.  It also happened to be a weekend that was filled with family and church commitments that kept me busy and away from the computer.  So, I offer you my sincerest apology and am happy that I can bring this to you today, on Weight Loss Wednesday.

For those of you who might have forgotten or are new to the blog, I have lost thirty pounds carb cycling.  (See related articles for an explanation of what that is and why I eat this way).  There is a verse in the Bible that speaks to how I feel about carbohydrates (or I should clarify:  too many carbohydrates) in my diet.

“We are allowed to do all things,” but not all things are good for us to do. “We are allowed to do all things,” but not all things help others grow stronger.  (1 Corinthians 10:23, NCV)

This is Paul speaking about our freedom as believers.  He’s asking us to judge for ourselves the things that would hinder our Christian influence.  An example is given about eating meats that had been offered as sacrifices in the temple.  There was nothing inherently wrong with that, but what he was asking (then and now) is for believers to watch what they do so that their influence to others (especially unbelievers) isn’t hurt in any way.  If it would cause another person to stumble by our action, we should consider whether or not to follow through with that action.

I don’t think my eating enormous amounts of carbohydrates is going to derail my Christian influence — at least not at first.  I believe we should eat all things in moderation.  In the same chapter of 1 Corinthians, verse twenty-six states:  You may eat it, “because the earth belongs to the Lord, and everything in it.”   My point is this:  I don’t digest carbohydrates well.  Feasting on carbohydrates (and sugar) with abandon caused me to gain seventy-five pounds.  Watching my carbohydrate intake and carb cycling has helped me lose fifty pounds (twenty on my own, in 2009-2010, and thirty with carb cycling, since January 2013).  I feel full and I never feel deprived.  I have more energy and am in the best health I have been in twenty years.  My pain management doctor is astounded at the kinds and amounts of medicines I have eliminated since first going under her care twelve years ago.

So any knowledge I have gained, I will pass on to you.  In fact, I’m taking a nutrition course online because I want to know more about this wonderful body God gave me and how I can use His nutrients to be the best I can be!  God cares about our weight.  He cares if we’re hurting — emotionally, physically, and spiritually.  What’s important to us is important to Him!

So, here is a recap of a sample low carb day menu (in my carb cycling eating plan):


Basic Breakfast Scramble*

1/2 cup Confetti Veggie Hash*

1 cup green tea sweetened with stevia


I cup red seedless grapes

15-20 raw almonds


Bun-Less Burger Salad*


2 wedges Laughing Cow Herb & Garlic Spreadable Cheese

Unlimited celery sticks


Grilled Spicy Cod Fillet*

1/2 cup Confetti Veggie Hash*

2 (or more) cups of tossed salad

1-2 Tablespoons Hidden Valley Ranch Dressing or Lite Vinaigrette Dressing

And, better late than never, here are the accompanying recipes:

Image Source:  Sandra Hall Rosser

Basic Breakfast Scramble 


1 egg

3 Tbsp. liquid egg whites

1 tsp. sour cream

Salt/Pepper to taste

Cook’s Note:  This recipe makes the fluffiest scrambled eggs!  And it’s even fluffier if all the ingredients are room temperature.  I just take break the egg into a mug, add the egg whites and sour cream, cover and let sit on the counter for 15-20 minutes.


Add ingredients in a coffee mug and use a fork to whip them together.  Melt 1 tsp. coconut oil (or olive oil) in small saucepan on medium heat.  Add egg mixture, constantly stirring with a wooden spoon until it reaches the consistency you like, whether soft-scrambled or hard-scrambled.

Serve with Confetti Veggie Hash.

Nutritional Information:  116 calories, 5 g fat, 169 mg sodium, 1 g carbohydrate, 11 g protein

Image Source:

Confetti Veggie Hash (Adapted from Hello Taste, Goodbye Guilt! — the official cookbook of the American Diabetes Association.  You can buy this on the ADA website.  It has all low glycemic index recipes! Highly recommend!)


1 cup fresh broccoli florets  (or 1/2 c.  purple + 1/2 c. green, as shown above)

1/4 c. red bell pepper, diced

1/4 c. yellow bell pepper, diced

1/4 c. orange bell pepper, diced

1 c. sliced mushrooms

1/2 c. onion, chopped

1/2 c. trimmed asparagus, cut into 1 inch pieces

1 tsp. coconut oil (or olive oil)

Salt/Pepper to taste

Add your favorite spices for variety.  (I love garlic and ginger.)


Add oil to a small saucepan over medium heat.  Add all vegetables, except the broccoli, and your spices.  Stir-fry them until they are slightly wilted.  (About 5-6 minutes)  Add broccoli.  Continue to stir-fry until broccoli is slightly soft but still crunchy and retains its bright green/purple color.

Cook’s Note:  Any vegetable can be substituted or deleted in this recipe, depending upon your tastes.  This is enough for four (4) 1/2 cup servings and can be reheated and added to lunch or dinner.  I sometimes use zucchini and yellow squash.  Other times, I add fresh corn, cut from the cob.  You can make this recipe your own.  And despite what the nutritional value I give says, it won’t change significantly if you use peas, corn, or sliced potatoes. (Except where carbs are concerned and only slightly then.)

Nutritional Information:  45 calories, 5 g fat, 18 mg sodium, 4.6 g carbohydrates, 3 g protein

Image Source:  Sandra Hall Rosser

Bun-Less Burger Salad 


3 oz. turkey burger patty (I like Jennie-O)

2 cups mixed greens

6 grape tomatoes, sliced

2 Tbsp. green onion, chopped

1 Tbsp. Lite Hidden Valley Ranch Dressing

1 Tbsp. Yellow Prepared Mustard (like French’s)

1 Tbsp. Sugar-free ketchup (I like Hunt’s)

Directions:  Grill or pan fry the burger.  Put it on a paper towel to cool slightly, then cut the meat into strips or small bite-size pieces.  Assemble the salad.  Add the meat to the top of salad.  Drizzle salad with ranch dressing, mustard, and ketchup.

Nutritional Information:  289 calories, 13.5 g fat, 870 mg sodium, 9 g carbohydrate, 29 g protein

Cook’s Note:  Feel free to add any other fresh green vegetables to your salad that you like.  I like lettuce, tomato, and onion on my burger, so that’s how I assemble the salad.  You can also use a beef patty or vegetable patty (like Morning Star’s Spicy Black Bean Burger).  This will change the nutritional information a little.  (And yes, that’s a fast food salad bowl you see in the picture!  My son, Martin, is working at Burger King while he’s in school and thanks to him, I have an assortment of these great containers that are good to use if you’re taking your lunch with you!)  You can have as much lettuce as you want.  The greener the leaf, the more nutrients the lettuce has!

Pan-Grilled Spicy Cod Fillets 


Two 4-5 oz. cod fillets

Spice Rub

1 Tbsp. + 1 tsp. coconut oil

For spice rub:  Mix 1 tsp. of each of these dry spices:  garlic powder, onion powder, chili powder (or Cajun spice powder), cumin, coriander, cayenne pepper (optional), basil, and thyme.  This can be done ahead of time and stored in plastic bag or container.  


Heat 1 Tbsp. coconut oil in a medium-sized frying pan or griddle.  Use 1 tsp. coconut oil to brush on each side of the fillets.  Add spice rub to shallow plate and dredge the fillets in rub until both sides of each fillet are well-coated.  Pan grill the fillets about  2 minutes per side.  Serve with tossed salad and 1/2 cup Confetti Veggie Hash.

Cook’s Note:  Any white fish can be substituted for the cod fillets.  You can also grill the fillets on your outdoor grill, but use aluminum foil sprayed with non-stick cooking spray and wrap the fillets in the foil.  Place on the grill (indirect heat) and cook for 6-7 minutes (or until flaky).  

Nutritional Information:  Per fillet, 112 calories, 2.4 g fat, 112 mg sodium, 1.2 g carbohydrates, 20.5 g protein.

If you try any of these recipes (or have tried a similar recipe), please comment below. If you have a recipe that would work on a low carb day, please send it to me at  I’ll be sure to share it and give you credit.  If you have a picture of your meal, send it as well.  A visual representation a recipe makes it even better!

God bless you and bon appetite!



9 thoughts on “Carb Cycling: Low Carb Recipes Without Regret

  1. Oops! I originally left out the nutritional information when published, but have corrected that now. Please know that I do meet my 1200 calorie count on low carb days by adding fruit, cheese, or nuts when needed for an extra pick-me-up. If I’m still hungry 20 minutes after a meal, I have some more tossed salad or veggie hash or even an Extend (diabetic resource) snack. If you eat less than 1200 calories on any given day, it can send your body into starvation mode and then you won’t lose anything. Hugs, Sandy

  2. Wishing you continued blessings of healing! I am on a low carb diet (sure do miss the baking)…and I love the sound of the bun-less burger salad. One of my favorite salads is taco salad…this would be a great substitute! The veggie hash looks great too…tasty and pretty!

    1. If food looks good, we enjoy it more. I use the basic “bun-less” recipe and use ground turkey or beef with taco seasoning. (Measure 3-4 oz to go on top of the salad in place of the burger.) Leave off the ketchup and mustard. A little sour cream won’t hurt either because it has no carbohydrates. Add 1/4 cup shredded cheese. The cheese adds about 100 calories but it’s worth it! Thanks for the comment Victoria! And continued good health to you as well. Sandy

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