LOW CARB PRODUCTS & FOOD LIST


If you've been a regular reader of An American Housewife then you've seen all these and hundreds more low carb, sugar free goodies. I couldn't make them though, if I didn't have a few low carb, sugar free or grain free staples on hand.  (You can find these recipes by typing them into the search box on the right sidebar of the page).  See the product list & links below!


http://www.housewifebarbie.com/2016/03/authentic-style-red-velvet-cake-made.html    http://www.housewifebarbie.com/2016/01/healthy-chocolate-chip-cookies-low-carb.html    http://www.housewifebarbie.com/2014/05/a-sugar-free-low-carb-cut-out-sugar.htmlhttp://www.housewifebarbie.com/2016/03/the-best-low-carb-cinnamon-rolls-sugar.html   http://www.housewifebarbie.com/2013/01/low-carb-sugar-free-crackers-like-wheat.html

  http://www.housewifebarbie.com/2013/01/sugar-free-low-carb-white-layer-cake.html



Other than the obvious meat and cheeses, I can only get a few basic products locally so I order about 80% of my products online through various sources. 

I use a variety of sites and stores and I'm not 'married' to (or sponsored by)  any one of them as I always make sure to check prices, shipping rates, etc. and make sure I'm getting my money worth. Most of my items are bought through Amazon and Netrition.  Low carb and sugar free products are not cheap so make sure you shop around (and compare prices) to be happy with your purchase.  I am an affiliate of Amazon so products bought through my links may net me a few pennies commission but your price never changes.



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We've been doing lower carb off and on since the spring of 2002, not to lose weight, but because we feel better and have more energy when we eat this way and it cleared up some female issues and unexplained bruising, etc. I had that 3 different doctors and numerous tests had no answer for.

The key to continuing to eat this way is to have low carb, sugar free options available when you are craving something sweet, want to binge or comfort eat, or want to enjoy desserts with your meal, etc. That is when having a stocked pantry is a must! 

IF YOU DON'T HAVE QUICK ITEMS ON HAND YOU ARE MORE LIKELY TO GRAB SOMETHING NOT HEALTHY and probably regret it as soon as you finish eating it.

There are certain products I buy and keep on hand regularly as well as always wanting to try 'new' to me foods and products.

There are recipes that will give dramatic differences in your finished products based on the brand or version of ingredient.   

Different natural sweetener brands, different whey protein brands and different ground almonds and almond flours come to mind immediately but that is just the beginning.

If a recipe you find is highly rated, has finished photos, has a lot of comments or is published in a cookbook with photos or is well known in the low carb area but your results were disastrous, it is probably because you used a different brand or version of an important item or you substituted something out that didn't work.

I cannot stress how many times I've tried a new recipe for a low carb product and got results that had to be thrown away....  but I don't fault the recipe (usually).  I know the crazy results that come from using 2 different brands of almond flour for example.

I also know products I don't personally care for or have a taste that is too strong to me and I won't like the results.  I use Carbquick in small amounts in a couple recipes (like my Lemon Cheesecake Bars) but in larger quantities or things like low carb biscuits, the taste is strong and I will toss them into the trash. I also don't like things made with soy flour.  Other people love these products.  It's all personal.

Live and Learn what you like.



Things I personally use:



Natural Sweeteners

http://www.amazon.com/gp/product/B00430EJY6/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00430EJY6&linkCode=as2&tag=justthecoffee-20&linkId=J2YQ6VFBWUC77ZROTruvia (which I can buy locally - yeah!)
100% Pure Erythritol  Granules
Ideal Sweetener No Calorie 10.6 Oz 6 Packs
Brown Sweetener: 16 oz by Just Like Sugar (one of the few brown sugar natural sweeteners. I loved Ideal Brown but they stopped making it.)
Just Like Sugar Table Top Sweetener -- 16 oz (I love this for sugar free homemade caramel)
Swerve - All Natural Sweetner Confectioners Style - 1 lb. (this one I use to make frosting - especially for chocolate cake or brownies as it has a hint of that icy mint that some sweeteners have)
EZ-Sweetz (2oz - Liquid) (You'll want a liquid drop sweetener on hand for some items. My favorite brand is now discontinued. Luckily I bought 2 bottles when I knew they were going to stop making it.  This is my next purchase brand.)





Whey Protein Powders

Nature's Best Perfect Zero Carb Isopure, Creamy Vanilla, 3 Lb Bottle
Nature's Best Isopure Unflavored (Zero Carb), 3-Pound Tub
Nature's Best Low Carb Isopure, Dutch Chocolate, 3 Lb
*They carry a vast amount of flavor choices.  I use the unflavored, vanilla and chocolate for baking low carb.  You can see all flavor choices in the links above including the Strawberries and Cream, Banana and Cookies and Cream I order for my husband to use before or after work outs and his ultimate favorite;  Colombian Coffee - which he takes to work in the morning with him.



Prepared Low Carb Bagels

Great Low Carb Bread Co. - Onion Bagels
Great Low Carb Bread Co. - Multigrain Bagels - 1 Bag
Great Low Carb Bread Co. - Everything Bagels
Great Low Carb Bread Co. - Everything - 1 Loaf
*I love (love love love) bagels.  I can't have them during the initial 2 week induction period, but later on, I do sometimes add them in.  I buy and keep on hand a pizza crust and bagel mix (link below in the baking mixes) but I also have started to buy a bag of onion bagels (my fav) and everything bagels to keep in the freezer too.  This was a 'splurge to see how it is' product I tried last year, loved, and now keep on hand.



Baking Mixes and Almond Flour

Carbquik Baking Mix Now in a 3 lb. Box
Natural Almond Meal Flour - 5 Pound Bag
Blanched Almond Meal Flour, 5 lbs.
Pizza and Bagel Flour
White Bread Flour
Brownies Low Carb Gluten Free
Marshmallow Fluff Mix (I have this in the pantry but haven't tried it yet)
Thick'n Saucy Smooth Gravy Thickener
Baking Flour Gluten Free Low Carb 1/2 lb Bag
Pancake Mix
Pizza and Calzone Mix
*MANY, many more options available.  You can click on any of the links above to start searching all the mixes available.  Note:  I personally didn't care for the Sweetened Condensed Milk mix - it was nothing at all like the real thing and tasted nothing like it.



Random Items I Always Have On Hand

Torani Sugar Free Syrup
Bob's Red Mill Gum Xanthan
Coconut Secret Raw Coconut Flour
La Banderita, Tortilla Lc 8 pc,  (Pack of 12) (I buy these at my grocery store for BLT's)
FLATOUT bread wraps - Light (Also purchased at my local grocery. I use for pizza crust)
Heinz Tomato Ketchup, Reduced Sugar(I make my own ketchup AND buy this. I love it but it's not completely sugar free, just reduced.)
Calorie Free Barbecue Sauce - Original 12 fl oz Bottle(S)(I keep sugar free bbq sauce on hand because making it homemade takes up so much of my sugar free ketchup or other products. I'd rather just purchase it. I use different brands.)
Nature's Hollow Honey Mustard
Mrs. Butterworth's Sugar Free Syrup, 24 Ounce(I make homemade syrup half the time and use store bought other times.)
Baken-Ets Fried Pork Skins, Hot N Spicy(I can't personally snack on these like most people can, but I crush them and use them for breading chicken or pork chops.)
Shredded Coconut Unsweetened
La Nouba: Sugar Free Marshmallows

SO much more... but I admit, the list is getting long and my brain is getting tired!  :)



Books:
500 Low-Carb Recipes: 500 Recipes, from Snacks to Dessert
Dr. Atkin's Diet Revolution
Dr. Atkins' New Diet Revolution
Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss and Good Health
The Art of Healthy Eating - Savory, Sweets and Kids
The Art of Healthy Eating - Savory: grain free low carb reinvented
15 Minute Low Carb Recipes: Instant Recipes for Dinners, Desserts, and More!
300 Low-Carb Slow Cooker Recipes: Healthy Dinners that are Ready When You Are
200 Low-Carb Slow Cooker Recipes: Healthy Dinners That Are Ready When You Are!


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Acceptable food list during the first 2 weeks of Induction on Atkins low carb plan:



All fish including:
·         Flounder
·         Herring
·         Salmon
·         Sardines
·         Sole
·         Tuna
·         Trout
·         Cod
·         Halibut


All fowl including:
·         Cornish hen
·         Chicken
·         Duck
·         Goose
·         Pheasant
·         Quail
·         Turkey
·         Ostrich


All shellfish including:
·         Clams
·         Crabmeat
·         Mussels*
·         Oysters*
·         Shrimp
·         Squid
·         Lobster
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.


All meat including:
·         Bacon*
·         Beef
·         Ham*
·         Lamb
·         Pork
·         Veal
·         Venison
*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Avoid cold cuts and other meats with added nitrates, if possible.


Eggs in any style, including:
·         Deviled
·         Fried
·         Hard-boiled
·         Omelets
·         Poached
·         Scrambled
·         Soft-boiled

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

Fats and Oils
There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.
1.        Butter
2.        Mayonnaise – make sure it has no added sugar
3.        Olive oil
4.        Vegetable oils – Those labeled "cold pressed" or "expeller pressed" are especially good and olive oil is one of the best.
o        Canola*
o        Walnut
o        Soybean*
o        Grape seed*
o        Sesame
o        Sunflower*
o        Safflower*

*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Beverages
·         Clear broth/ bouillon (make sure it has no sugars added)
·         Club soda
·         Cream, heavy or light
·         Decaffeinated or regular coffee and tea*
·         Diet soda (be sure to note the carb count)
·         Flavored seltzer (must say no calories)
·         Herb tea (without added barley or fruit sugar added)
·         Unflavored soy/almond milk
·         Water – at least eight 8-ounce glasses per day including...
o        Filtered water
o        Mineral water
o        Spring water
o        Tap water

Cheese

                     Parmesan, grated
                     Goat, chevre
                     Bleu cheeses
                     Cheddar
                     Gouda
                     Feta
                     Mozzarella, whole milk
                     Cream cheese, whipped
                     Parmesan, chunk
                     Swiss

Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.

Foundation Vegetables

Alfalfa sprouts (raw)
Chicory greens (raw)
Endive (raw)
Escarole (raw)
Olives, green
Watercress (raw)
Arugula (raw)
Radishes (raw)
Spinach (raw)
Bok choy (cooked)
Lettuce, average (raw)
Turnip greens (cooked)
Heart of palm
Olives, black
Radicchio (raw)
Button mushroom (raw)
Artichoke (marinated)
Celery (raw)
Collard greens (cooked)
Pickle, dill
Spinach
Broccoli rabe (cooked)
Sauerkraut (drained)
Avocado, Haas
Daikon radish, grated (raw)
Red/white onion, chopped (raw)
Zucchini (cooked)
Cucumber, sliced (raw)
Cauliflower (cooked)
Beet greens (cooked)
Broccoli (cooked)
Fennel (raw)
Okra (cooked)
Rhubarb (raw)
Swiss chard (cooked)
Asparagus (cooked)
Broccolini (cooked)
Bell pepper, green, chopped (raw)
Sprouts, mung beans (raw)
Eggplant (cooked)
Kale (cooked)
Scallion, chopped (raw)
Turnip (cooked)
Tomato, small (raw)
Jicama (raw)
Portobello mushroom (cooked)
Yellow squash (cooked)
Cabbage (cooked)
Green beans (cooked)
Bell pepper, red, chopped (raw)
Leeks (cooked)
Shallot, chopped (raw)
Brussel sprouts (cooked)
Spaghetti squash (cooked)
Cherry tomato
Kohlrabi (cooked)
Pumpkin, mashed (cooked)
Garlic, minced (raw)
Snow peas (cooked)
Tomato (cooked)

You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select. 


Salad garnishes

Crumbled bacon
Hard-boiled egg
Sautéed mushrooms
Sour cream
Grated cheeses



Herbs and spices

Basil
Cayenne pepper
Cilantro
Dill
Oregano
Tarragon
Parsley
Chives (fresh or dehydrated)
Ginger, fresh, grated
Rosemary, dried
Sage, ground
Black pepper
Garlic
Make sure herbs and spices contain no added sugar.

Salad Dressings
Red wine vinegar
Caesar
Ranch
Lemon juice
Bleu cheese
Lime juice
Balsamic vinegar
Italian, creamy
Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.





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