Turn your body into a fat burning machine

More than 100 Recipes under 10 grams of Carbs

Alex V. Navarro & Mary J. GinesIntroduction by John Kiefer

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6 Recipe Sampler

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Transforming Recipes: The Ultra-Low Carb Edition

Copyright © 2013 Fit Living Foodies™

All rights reserved. Original printing in USA. No part of this publication may be reproduced or distributed in any way, nor electronically stored, accessed or shared, without the prior written approval of the copyright holder, except as may otherwise be required by applicable law.

Printed in the United States of America

This book is not medical or any other form of professional advice that requires licensing in any jurisdiction. It is for scientific and educational purposes only. Please consult a qualified health care professional for medical advice. The author, any contributors, publisher and copyright holder(s) (and their successors) are not responsible for any adverse affects associated with any use of this book. The authors and publishers disclaim any liability arising directly or indirectly from the use of this book.

Where third party trademarks are used in this book, reasonableefforts were made to identify the trademark owner where firstused and in a customary manner. All such use is in an editorialfashion with no intention of infringement. To be clear, all thirdparty trademarks are the property of their respective owners.

This nutrition information is an estimate only. We use software to calculate the nutritional analysis from the individual ingredients in each recipe. While we do our best to ensure accuracy, we make no representation or warranty regarding the information, and there can be no assurance that any of the information contained therein has not been, or will not be changed or altered.

Author photos © Eric Wilson (www.ProfilePortraits.com)All photos © Mary J. Gines except photos on pages 6, 17, 23, 41, 68, 82, 109, 126, 132, 135, 156, 163, and 178.

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About the DeSIGNeR/PhotoGRAPheRSan Francisco native Mary J. Gines earned a BFA in digital media from

San Jose State University and a Master’s Cert. in Online Marketing from

the University of San Francisco. As a former national-level NPC bikini

competitor and professional model, her combination of creativity and

technical expertise and understanding of fit living made her the perfect

choice to collaborate on this project.

What isFitLivingFoodies.com is your hub for hundreds of delicious recipes, as well as “insider” tips and tricks

for achieving your fit lifestyle goals. We know what it’s like to “diet,” and we’re here to show you how

some of the most “un-diet-like” foods can work to make you look and feel your best.

Whether you’re new to The Carb Nite® Solution or Carb Back-Loading™ or you’re an experienced ultra-

low carb veteran, visit FitLivingFoodies.com daily to see our expanding line of products and learn

about what we’re cooking next.

?

About the AuthoRAlex Navarro is a nationally-renowned personal trainer, fitness competitor, and

nutrition programmer utilizing The Carb Nite Solution® and Carb Back-loading™

protocols. She has helped hundreds of clients—and thousands more online—

reach their fitness goals through a combination of workout programming,

nutritional planning, and food science education.

Alex is a WBFF Pro Bikini Diva and a former Ms. Natural Fitness Olympia. She

has been active in the fitness competition scene since 2007.

To consult with Alex on a one-on-one basis, whether your goal is fat-loss or

contest prep, visit FitLivingFoodies.com.

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CoNteNtS

Understanding the Macronutrient Guide 1

Pantry Essentials 2

Kitchen Essentials 3

Ingredients Reference List 4

Eggs & More 5Appetizers & Snacks 38Salads 57Entrees 80Sides 124Sauces & Dips 166

Appendix 188Conversions & Equivalents 189Index by Carb Count 190Index by Ingredients 192

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uNDeRStANDING the MACRoNutRIeNt GuIDeThe pie charts are designed to make choosing recipes easy. The Usable Carbs number is the most important one to consider when planning meals and pairing recipes together, which is why it is the featured number below each recipe. The next important feature to understand is the letter inside each pie chart (Food Score) and what that means to you in choosing recipes for your goals.

Protein

Food Score

Fat

Per serving

Calories: 431

4.2g Usable Carbs

27g

40gP

When you’re looking for ingredients to use for these recipes, read the nutritional information carefully to ensure your dishes contain the lowest amount of net carbs per serving. To figure this out, subtract the number of grams of fiber (including soluble and insoluble fiber) from the number of grams of carbohydrates. This will give you the total number of carbohydrates that can be used by your body.

NutritioNaL LabeLsHow to read them and find the Usable Carb count

7g - 2g = 5g Usable Carbs

Food Score

P = Protein - This recipe contains a higher than ideal amount of protein for a single serving. Try to include an F-score food.

F = Fat - This recipe contains a higher than ideal amount of fat for a single serving. Try to include an P-score food.

N = Neutral - This recipe contains a good balance between protein and fat for a single serving.

The total number of carbohydrates that can be utilized by the body.

Serving size - The amount of food represented by the numbers in the macronutrient guide. Use this to make sure your serving sizes stay within the allotted carb count.

Makes 18 poppers | serving size: 2

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Protein

Food Score

Fat

Per serving

Calories: 368

4.6g Usable Carbs

27g

27gN

Eggs

& M

oreHAM AND SWISS SKILLET

1

½

½

4

2

½

1

tablespoon butter

small zucchini, finely chopped

cup mushrooms, sliced

eggs

ounces Swiss cheese, shredded

cup ham, finely chopped

green onion, sliced

Pinch salt and pepper

Chives (optional, for garnish)

Serves 2

set oven to broil.

heat large ovenproof skillet over medium-high heat. Melt butter.

add zucchini and sauté 2-3 minutes.

add mushrooms and continue to cook for another 2-3 minutes.

once vegetables are slightly browned, add ham and green onions to the skillet and sauté until heated through.

reduce heat to medium-low and carefully crack each egg into the skillet, making sure not to break the yolk.

Cover skillet with a lid and remove from heat.

once eggs have begun to set, remove lid and sprinkle with cheese.

broil 6 inches from heat for 1-2 minutes, or until eggs have just set and cheese is melted. Sprinkle with chives.

serve from skillet.

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Food Score

Fat

Per serving

Calories: 88

0g Usable Carbs

8g

4gF

Place two paper towels on a microwave-safe plate.

arrange pepperoni slices in a single layer on plate. Cover with another paper towel.

Microwave on high for 2 minutes. Remove from microwave. Push down on chips, soaking up excess grease.

if they’re still soft, cook for another 1-2 minutes, avoiding burning.

soak up any remaining grease. Allow to cool before eating.

PEPPERONI CHIPS1

2-4

bag pepperoni slices

paper towels

Serves 4

12

3

4

5

These can be cooked ahead of time and stored in an airtight container in the refrigerator, or placed in a small baggie to take to work. Try these with Lemon Dill Dip (page 179).

Appe

tize

rs &

Sna

cks

taco salad image

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Sala

ds

Protein

Food Score

Fat

Per serving

Calories: 294

4.1g Usable Carbs

13g

37gP

TACO SALAD

1

1

1

4

1

¼1

pound grass-fed beef

tablespoon coconut oil

pack low carb taco seasoning

cups shredded lettuce

White wine vinegar (optional)

12-ounce can diced tomatoes, drained

cup cheddar cheese, shredded

tablespoon Greek yogurt (optional)

Serves 4

heat a large skillet over medium-high heat.

Cook ground beef until no longer pink, breaking it up as it cooks. Drain the majority of the fat from the pan.

add coconut oil and taco seasoning. Mix well.

Divide the shredded lettuce among four bowls and toss with vinegar (if desired).

spoon ¼ of the taco meat into each bowl and layer the remaining ingredients in your preferred order.

1

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5

Who needs a tortilla shell when you can top a bed of lettuce with all the awesome goodness of a

taco? It’s easy to enhance flavors by using diced tomatoes with jalapeños or a variety of shredded

cheeses. For an easy meal to go, simply drop the lettuce and warm this dish up later in the day.

Good with:Salsa Fresca (page 183)

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Protein

Food Score

Fat

Per serving

Calories: 494

1.5g Usable Carbs

28g

57gP

Entr

ess

BACON-WRAPPED STUFFED CHICKEN BREAST

4

1

4

8

8

boneless, skinless chicken breasts, butterfly cut

Pinch salt and pepper

cup frozen spinach, thawed and drained

ounces crumbled blue cheese

slices thick-cut bacon

toothpicks, soaked in water

Serves 4

Preheat oven to 350 degrees. Line baking dish with aluminum foil and set aside.

heat large skillet over medium-high heat.

sprinkle chicken breasts with salt and pepper on all sides.

Place ¼ of the spinach inside one chicken breast, sprinkle with 1 ounce of blue cheese, then fold back together.

Carefully wrap two pieces of bacon around each chicken breast. Secure with two toothpicks.

Place each wrapped chicken breast in skillet, browning each side until bacon is almost cooked thoroughly.

transfer wrapped chicken breasts to baking dish. Cook in oven for 15-20 minutes, or until chicken is cooked through.

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7

Chicken can get a little boring after a while, but how can you pass up something that’s also

wrapped in bacon and oozing with cheese? You can spice this up by using pork chops instead of

chicken breast, and by experimenting with different cheeses—but remember,

these alterations may change your carb count.

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Side

sProtein

Food Score

Fat

Per serving

Calories: 233

2.2g Usable Carbs

19g

8gF

Preheat oven to 400 degrees.

Line a baking sheet with aluminum foil and spray with nonstick cooking spray.

in medium mixing bowl, blend coconut oil or butter with eggs. Whisk thoroughly.

in small mixing bowl, combine coconut flour with remaining ingredients. Whisk dry mixture in with eggs and continue to mix until there are no lumps.

Fold cheese and jalapeños into batter.

using a large serving spoon, drop batter onto prepared baking sheet. Bake 12-15 minutes. Top with more cheese if desired.

CHEESY JALAPEÑO BISCUITS

¼4

1/3

¼¼¼

½¼

cup coconut oil or butter, melted

eggs

cup coconut flour

teaspoon salt (to taste)

teaspoon onion powder

teaspoon baking powder

cup sharp cheddar cheese

cup fresh or jarred jalapeños, diced

Makes 5 biscuits | Serving Size: 1 biscuit

1

2

3

4

5

6

This versatile biscuit is great by itself, but you can also top it with butter or use it

as a bun for burgers (front cover).

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Sauc

es &

Dip

s

Protein

Food Score

Fat

Per serving

Calories: 61

6.8g Usable Carbs

2g

2gN

MARINARA SAUCE

heat a small saucepan over medium-high heat.

add all of the above ingredients into the saucepan and bring to a boil.

Partially cover the pan and simmer on low for 1 hour.

8½22

¼½

ounces can tomato sauce

cup water

tablespoons tomato paste

teaspoons granular Splenda or equivalent liquid Splenda

teaspoon garlic powder

teaspoon Italian seasoning, or to taste

Serving Size: ⅓ cup (89 grams)

1

2

3

A basic Marinara sauce is always good to have in your fridge. You can make it ahead of time and store it in an airtight container or jar, or even freeze it for future uses. This is a flavor-packed sauce that goes great with the Italian Stuffed Peppers (page 83), Italian Sausages and Peppers (page 84), Italian Style Meatballs (page 86), or Chicken Parmesan (page 108).

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Over 100 More!

Available for download right now!

Now that you've got a taste, there's

My husband and I fell in love with this cookbook! We are always looking for healthy, lower carb dishes that aren't boring and this book has expanded our horizons. Now we don't have to give up some of our favorites like pizza crust, crepes, pancakes, and fried foods. - Amy H.

"

"

Customer reviews

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Available for download right now!

Never pass up on dessert again!

"

JUST RELEASED!

“My whole family loves these recipes! With Transforming Recipes, I can create and enjoy dishes that would be unforgivable on most diet plans. I’ve lost 40 pounds and counting, and I don’t feel like I’m on a diet. I don’t feel deprived, and I can cook food that my family wants. I’m able to satisfy my cravingsand keep myself full, and I don’t need to be a master chef or spend a ton of money to do it.”

Danielle Collins (age 27) — Wife, Mother, Customer Service Manager and Law Student

“I’ve tried every diet on the market, and the one thing that’s always made them all hard to stick to is that deprived and hungry feeling I always get. With Transforming Recipes in my kitchen, I can easily cook dishes that don’t make me feel like I’m on a diet. There’s something here for every meal and every occasion. The meals are incredibly tasty, and the weight continues to fall off! I’m down 22 pounds and eating food I never thought would help me achieve these results.”

Melissa Wilson (age 36) — Registered Nurse

◆ Designed to complement The Carb Nite® Solution and Carb Back-Loading™

◆ Primal-friendly recipes

◆ Complete and easy to use nutritional charts

◆ Index by carb count makes finding the perfect recipe easy!

◆ Recipes for any occasion that the whole family can enjoy

■ Simple step-by-step instructions

■ Macronutrient guide for every recipe

■ Taste-tested, foodie-approved

Life is not a diet. Enjoy every bite.

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Ultra-Low Carb Desserts

Turn your body into a fat burning machine

GLUTEN-FREE SUGAR-FREE PALEO-FRIENDLY

Alex V. Navarro & Mary J. Gines

Co m i n g Soo nAnticipated Release Date August 2014