Monday, August 14, 2017

Awww nuts!

I made up this list several years ago- then I had to re-format my computer and lost it completely. I then decided to post it at LCF so I wouldn't lose it again. And I'm now posting it here- for the 3rd time!






According to the USDA Nutrient Database, these are net carbs (total carbs minus fiber) for one ounce:


Nuts, acorns, dried- 15.21

Nuts, almonds (23 whole kernels)- 2.3

Nuts, beechnuts, dried- 9.5

Nuts, brazilnuts, dried, unblanched (6 kernels)- 1.38

Nuts, butternuts, dried- 2.12

Nuts, cashew nuts, raw- 7.66

Nuts, chestnuts, Chinese, dried- 22.61

Nuts, chestnuts, European, dried, unpeeled- 18.62

Nuts, chestnuts, Japanese, dried- 23.09

Nuts, coconut meat, dried (desiccated), not sweetened- 2.1

Nuts, ginkgo nuts, dried- 20.54

Nuts, hazelnuts or filberts (21 whole kernels)- 2.03

Nuts, hickorynuts, dried- 3.37

Nuts, macadamia nuts, raw (10- 12 kernels)- 1.52

Nuts, pecans (19 halves)- 1.23

Nuts, pilinuts-canary tree, dried (15 kernels)- 1.13

Nuts, pine nuts, dried (167 kernels)- 2.71

Nuts, pine nuts, pinyon, dried- 2.47

Nuts, pistachio nuts, raw (49 kernels)- 5.03

Nuts, walnuts, black, dried- .91

Nuts, walnuts, English (14 halves)- 1.99

Peanuts, all types, raw- 2.17

Seeds, breadfruit seeds, raw- 6.79

Seeds, chia seeds, dried- 1.73

Seeds, cottonseed kernels, roasted (glandless)- 4.6

Seeds, flaxseed- .47

Seeds, lotus seeds, dried- 18.28

Seeds, pumpkin and squash seed kernels, dried- 3.95

Seeds, sesame seeds, whole, dried- 3.35

Seeds, sisymbrium sp. seeds, whole, dried- 16.52

Seeds, sunflower seed kernels, dried- 2.32

Seeds, watermelon seed kernels, dried- 4.34



Or, in order, lowest to highest:



Seeds, flaxseed- .47

Nuts, walnuts, black, dried- .91

Nuts, pilinuts-canary tree, dried (15 kernels)- 1.13

Nuts, pecans (19 halves)- 1.23

Nuts, brazilnuts, dried, unblanched (6 kernels)- 1.38

Nuts, macadamia nuts, raw (10- 12 kernels)- 1.52

Seeds, chia seeds, dried- 1.73

Nuts, walnuts, English (14 halves)- 1.99

Nuts, hazelnuts or filberts (21 whole kernels)- 2.03

Nuts, coconut meat, dried (desiccated), not sweetened- 2.1

Nuts, butternuts, dried- 2.12

Peanuts, all types, raw- 2.17

Nuts, almonds (23 whole kernels)- 2.3

Seeds, sunflower seed kernels, dried- 2.32

Nuts, pine nuts, pinyon, dried- 2.47

Nuts, pine nuts, dried (167 kernels)- 2.71

Seeds, sesame seeds, whole, dried- 3.35

Nuts, hickorynuts, dried- 3.37

Seeds, pumpkin and squash seed kernels, dried- 3.95

Seeds, watermelon seed kernels, dried- 4.34

Seeds, cottonseed kernels, roasted (glandless)- 4.6

Nuts, pistachio nuts, raw (49 kernels)- 5.03

Seeds, breadfruit seeds, raw- 6.79

Nuts, cashew nuts, raw- 7.66

Nuts, beechnuts, dried- 9.5

Nuts, acorns, dried- 15.21

Seeds, sisymbrium sp. seeds, whole, dried- 16.52

Seeds, lotus seeds, dried- 18.28

Nuts, chestnuts, European, dried, unpeeled- 18.62

Nuts, ginkgo nuts, dried- 20.54

Nuts, chestnuts, Chinese, dried- 22.61

Nuts, chestnuts, Japanese, dried- 23.09


(I really wish I liked black walnuts.)

Monday, August 7, 2017

Chia Seed Meatloaf



Meat loaf has always been a favorite of mine. When I was a kid, my mom would make anything we wanted for our birthday dinners. I almost always chose meat loaf and cole slaw.  How cool is it that two of my favorite foods are so easily low carbed?


Evidently, I didn't take the "Shape into a loaf" step seriously



 It's delicious hot out of the oven


 But I love it even more, cold, 
the next day, with yellow mustard


Chia Seed Meatloaf

2 cups boiling water
2 beef bouillon cubes
1 whole onion, minced
1 whole green bell pepper, minced
1 Tablespoon minced garlic

1 Tablespoon Worcestershire sauce
1/3 cup chia seeds

2 eggs
2 pounds ground beef

.
In large mixing bowl, dissolve bouillon cubes in boiling water.

Stir in onion, green pepper, garlic,
Worcestershire sauce and chia seeds.

Let stand for 20- 30 minutes (until liquid becomes a gel that can suspend the seeds, and they stop sinking to the bottom of the bowl) stirring every 5 minutes or so.

Preheat oven to 350F. Line a baking pan with aluminum foil; set aside.

Add eggs and beef to bowl and mix well (hands work best for this part).

Shape into a loaf and place in foil-lined pan.

Bake for 90 minutes.

Remove from oven;let stand for 15 minutes before serving.


Per Serving (based on 8 servings): 408 Calories; 33g Fat (73.3% calories from fat); 22g Protein; 5g Carbohydrate; 3g Dietary Fiber; 150mg Cholesterol; 269mg Sodium.