Low Carb Coach 4Life

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Low Carb Coach 4Life I am a Family Nurse Practitioner certified as a Low Carb Healthy Eating Coach. I officially began this lifestyle (yes, lifestyle - NOT diet) Feb 2019.

I want to share my journey, knowledge, and pitfalls with friends, family, patients and the community.

Guess what’s cooking? Making homemade low carb tortillas with my Pampered Chef cutting board, pizza cutter, and olive oi...
11/11/2023

Guess what’s cooking? Making homemade low carb tortillas with my Pampered Chef cutting board, pizza cutter, and olive oil spray bottle to be baked on my large rectangular Pampered Chef stone!!! Recipe coming soon!

12/10/2023

Tired of chemicals , MSG, sugar, or artificial sweeteners in your sauces and condiments? Look no further!

Low Carb/Keto Worcestershire Sauce

INGREDIENTS
- 2-3 Tbsp water
- 1/2 cup apple cider vinegar
- 3 Tbsp liquid or coconut aminos
- 1 1/2 Tbsp Brown Swerve or Golden Monk Fruit
- 1/4 tsp ground ginger
- 1/4 tsp ground mustard
- 1/4 tsp onion powder
- 1/2 tsp garlic powder
- 1/8 tsp cinnamon
- 1/4 tsp salt
- 1/8 tsp pepper

DIRECTIONS
- Add all ingredients to small mixing bowl.
- Whisk together until sauce ingredients are well combined.

STORAGE
- Pour into airtight bottle or container.
- Store in refrigerator for 1-3 months.

NUTRITION
Serving size 1 Tbsp (15 mL)
12 servings
Calories per serving - 0
Total fat - 0g
Total carbs - 0g
Protein - 0g
Sodium - 260mg

08/10/2023

Low Carb Chicken Herb de Provence
Great recipe - 2 ways to make it!

Chicken Breast Herb de Provence
-2 skinless, boneless chicken breasts
-3½ oz (7 tablespoons) grated Parmesan cheese
-1/2 cup mayonnaise
-3 eggs
-1½ teaspoons herbes de Provence (see recipe in comments or buy at your grocery)
-1 tsp salt
-1 tsp paprika
-1 Tbsp parsley
-1/2 tsp pepper
-1 tsp minced garlic (or powder)
-21/2 Tbsp grated mozzarella cheese
-5 tablespoons pork rind crumbs

Preheat the oven to 425 degrees F (220 degrees C). Place chicken breasts in a baking pan.

Mix Parmesan cheese, mayonnaise, eggs and seasonings together in a bowl until well combined; spread evenly over chicken breasts. Coat with pork rind crumbs.

Bake in the preheated oven until chicken breasts are no longer pink in the center and the juices run clear, 20 to 25 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

Chicken Fritter Herb de Provence
-2 skinless, boneless chicken breasts cubed
-3½ oz (7 tablespoons) grated Parmesan cheese
-1/2 cup mayonnaise
-3 eggs
-1½ teaspoons herbes de Provence (see recipe in comments or buy at your grocery)
-1 tsp salt
-1 tsp paprika
-1 Tbsp parsley
-1/2 tsp pepper
-1 tsp minced garlic (or powder)
-21/2 Tbsp grated mozzarella cheese
-5 tablespoons pork rind crumbs
-1-2 Tbsp olive oil.

Preheat skillet coated with Olive oil.

Mix Parmesan cheese, mayonnaise, cubed chicken and eggs together in large mixing bowl. Add seasonings until well combined. Mix in Parmesan cheese and mix well. Lastly add in pork rind crumbs and blend well.

Drop 2 heaping Tbsps to form each fritter patty till mixture is used. Fry till crispy and brown on each side.

Enjoy! Yum!

11/06/2023

SPICE BLEND RECIPES
Ok, so I’m taking charge today and making my own spice blends. Health issues with additives (many hidden), sodium, etc. I no longer trust store bought seasoning packets or blends.
Homemade spice blends are easy to make, really inexpensive and taste great! The best part is you know exactly what goes into them!

Stay tuned below for recipes to be added!
✅Onion Soup Mix
✅Spaghetti Seasoning
✅Italian Seasoning
✅Chili Seasoning
✅Taco Seasoning
✅Fajita Seasoning
✅Ranch Seasoning
✅Cajun Seasoning
✅Southwest Seasoning
✅Curry Seasoning
✅Jerk Seasoning
✅Poultry Seasoning
✅BBQ Seasoning
✅Old Bay Seasoning
✅Greek/Mediterranean Seasoning
✅Adobe Seasoning
✅Blackened Seasoning
✅Pumpkin Spice Seasoning
✅LAWRY’s Seasoning Salt
✅KFC Chicken Seasoning

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Monday 08:00 - 19:00
Tuesday 08:00 - 19:00
Wednesday 08:00 - 19:00
Thursday 08:00 - 19:00
Friday 08:00 - 19:00
Saturday 09:00 - 17:00

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