BH&G Cut the Carbs

FIRST THINGS FIRST What exactly are carbs? When you hear carbohydrates, think plants. On a basic level, carbs are the sugars, starches, and dietary fibers that plant foods (like vegetables, fruits, grains, and beans) make using energy from the sun. A carbohydrate is a macronutrient that serves as a major fuel source for our bodies, alongside the other two macronutrients: protein and fat. There are three main types of carbs—sugar, starch, and fiber—and our bodies digest each differently. Your body breaks down most carbs into glucose, a simple sugar, that is absorbed into your bloodstream and shuttled to cells and tissues as a source of energy. (Excess glucose is stored as an energy reserve in muscles and the liver.) The exception is fiber. Even though fiber is a carb, it’s not digested by…

14 g CARBS “Egg in a Hole” with Avocado Salsa START TO FINISH 35 minutes 2 bell peppers, any color1 avocado, halved, seeded, peeled, and chopped2 tomatoes, seeded and chopped½ cup finely chopped red onion½ cup chopped fresh cilantro1 fresh jalapeño pepper, seeded and finely chopped*2 Tbsp. fresh lime juice¾ tsp. salt2 tsp. olive oil8 large eggs¼ tsp. black pepper 1. Slice tops and bottoms off bell peppers and finely chop. Remove and discard stems, seeds, and membranes. Slice each pepper into four ½-inch-thick rings. 2. For salsa, in a medium bowl combine the chopped bell pepper, the next six ingredients (through lime juice), and ½ tsp. of the salt. 3. Heat 1 tsp. of the oil in a 10-inch nonstick skillet over medium. Add 4 bell pepper rings, then crack 1 egg into the middle…

6 g CARBS Baba Ghanoush PREP 25 minutes ROAST 30 minutes at 425°F 3 1-lb. eggplants½ cup tahini¼ cup fresh flat-leaf parsley leaves¼ cup fresh lemon juice2 cloves garlic1 tsp. kosher salt1 Tbsp. olive oilCrushed red pepper (optional)Assorted dippers, such as carrots, cucumbers, radishes, peppers, steamed asparagus and green beans, and celery 1. Preheat oven to 425°F. Line a 15×10-inch baking pan with foil. Prick eggplants all over with a fork. Place in the prepared pan. Roast 30 to 40 minutes or until very soft and skin is charred. Cool until easy to handle. 2. Remove and discard skins from eggplants. In a food processor or blender combine eggplant pulp and next five ingredients (through salt). Pulse until nearly smooth, leaving some pieces of eggplant. Season with additional salt. 3. Transfer baba ghanoush to a serving bowl.…

15 g CARBS Ginger Pork Noodle Bowls START TO FINISH 25 minutes 1 Tbsp. coconut or olive oil1 lb. pork tenderloin, trimmed and cut into bite-size pieces¼ tsp. sea salt¼ tsp. black pepper2 cups vegetable broth½ cup rice vinegar1 to 2 tsp. crushed red pepper1 Tbsp. honey½ tsp. grated fresh ginger12 oz. fresh or frozen spiral-cut carrots, thawed if frozen¼ cup thinly sliced radishes¼ cup thinly sliced English cucumber2 Tbsp. fresh cilantro leaves 1. In a 10-inch straight-sided skillet heat oil over medium-high. Add pork to skillet; season with salt and black pepper. Cook about 5 minutes or until no longer pink and edges are browned. Stir in the next five ingredients (through ginger). Cook and stir just until boiling. Stir in carrots. Cook and stir about 2 minutes or until heated through and…

0 g CARBS Tomato and Bacon STIR-INS: ½ cup mayonnaise; 4 slices bacon, crisp-cooked and crumbled; ¼ cup chopped tomato; 2 Tbsp. chopped fresh basil; 2 tsp. yellow mustard; 2 tsp. vinegar; salt and black pepper TOPPINGS: Cherry tomato slices and/or thinly sliced fresh basil PER EGG HALF 72 cal., 6 g fat (1 g sat. fat), 109 mg chol., 62 mg sodium, 0 g carb, 0 g fiber, 0 g sugars, 3 g pro. 1 g CARBS Sun-Dried Tomato STIR-INS: ½ cup oil-packed dried tomatoes, drained, patted dry, and finely chopped; ⅓ cup mayonnaise; ¼ cup plain Greek yogurt; 1 Tbsp. white wine vinegar; 1 Tbsp. Dijon mustard; ¼ tsp. garlic powder; ¼ tsp. salt; ¼ tsp. black pepper TOPPINGS: Additional dried tomatoes and/or chopped fresh herbs, such as chives, oregano, basil, and/or dill weed PER EGG HALF…

21 g CARBS Sesame-Lime Halibut Lettuce Wraps HANDS ON 30 minutes COOK 11 minutes 1 lb. fresh or frozen halibut steaks,1 inch thick2 oz. thin rice noodles or rice sticks¼ tsp. salt¼ tsp. black pepper1 Tbsp. sesame oil2 Tbsp. rice vinegar1 Tbsp. packed brown sugar1 Tbsp. fish sauce1 Tbsp. fresh lime juice½ to 1 tsp. crushed red pepper1 medium carrot, cut into matchsticks1 cup snow peas, trimmed and very thinly sliced¼ cup thinly sliced green onions¼ cup canned bean sprouts, drained¼ cup chopped fresh cilantro¼ cup chopped fresh mint8 to 12 leaves butterhead (Boston or Bibb) or romaine lettuce4 tsp. chopped unsalted peanuts 1. Thaw fish, if frozen. Cut into 1-inch pieces. Bring a large saucepan of water to boiling. Add rice noodles or rice sticks; cook about 3 minutes or until just tender. Drain…