Tag Archives: 4HB

Turkey Stew, Quick and Dirty

imageHere’s my turkey stew recipe — fast, easy, four ingredients, and slow carb (I don’t think the 2 grams of carbs per serving you’re getting from the cornstarch are gonna kill ya).

It turned out kinda thick, so maybe it’s hash. What the hell is hash anyway?  I’m too lazy to go to wikipedia.  Screw it, we’ll just call it stew.

Quick and Dirty Turkey Stew

4 cups diced turkey (free range if possible)*
2 cups sliced carrots
2 cups green peas (1 can if you’re lazy)
2 cups chicken stock or bouillon
1 tbsp. corn starch
2 tpsp. water

Cook carrots and peas. Add to turkey in a large saucepan.  Put cornstarch in a small bowl and add cold water by drops, stirring constantly, until you have a non-lumpy slurry.  Put stock in a small saucepan over med/hi heat. Add cornstarch slurry, drop by drop, stirring constantly.  Heat to boiling and keep stirring. When you have gravy, pour it over the meat and veggies in the large saucepan. Stir well, add salt and pepper to taste, and heat on low.  Serves 4.

* You can substitute free range chicken — much easier to get and cheaper too.

Vegetarian Slaw wraps


Two slaw wraps ready to be taken to the office for lunch time consumption

I’m a big van of the humble collard.  For a low carb wrap, how do you beat a collard leaf?  They’re big, don’t tear too easily, have great flavor, and they’re packed with vitamins, minerals, and fiber.

Although they can be used raw, I have found that steaming them first gives them a softer texture and a nicer flavor.

Here’s how the process breaks down.



Vegetarian Slaw Wraps

  • One small bunch of collards
  • Cabbage
  • Fresh cilantro
  • Sesame oil
  • Soy Sauce
  • Red Pepper Flakes

Buy a small bunch of organic collards.  Select the bunch that has the biggest, most perfect leaves.

Put about 1/2″ of water in a big pot and put it on the stove on HIGH.  Wash your collards while you’re waiting for it to boil.  When the water’s rolling, lay the leaves in the pot and put on the lid.  Leave them in for two minutes.  After two minutes, remove from heat and run cold tap water into the pot to stop the cooking action.  Remove the leaves and spread them flat on clean dishcloths.  Pat dry and let them rest while you make your slaw.


Almost ready to wrap up.  This one isn’t Asian-styled — it contains gold ‘ol southern-styled slaw.  That’s another option.  Experiment.

You can buy a prepared Asian slaw mix (there’s a nice organic one in the produce section where I shop) or make some from scratch.  Shred your cabbage and soak it in a bath of water with a teaspoon of salt for one hour.  Drain.  Add a sprinkle of sesame oil (careful — a little bit goes a LONG way) and a splash of soy sauce.  Careful not to make the slaw too wet.  Add a sprinkle of red pepper flakes.  Put a dollop in the middle of each collard leaf, then wrap ‘n’ roll.

Put them in the fridge to chill.  Serve cold.

Spicy Pork Bowl


I forgot to take the picture before I started eating. This is what half a Spicy Pork Bowl looks like.

Continuing my habit of posting one healthy recipe a week that is four ingredients or less, tasty, healthy and slow-carb, I now submit for your approval…

Spicy Pork Bowl

(makes 5 servings, just in case you want to cook on Sunday and take it to work all week long†)

  • 2.5 lbs of boneless pork chops or a port loin (humanely raised if available)
  • 1 can of organic black beans
  • 2 lb bag of organic mixed veggies (the kind without corn if you want it to be 4HB-compliant)
  • Salt, black pepper, and Rooster Sauce to taste

Cook your pork until done (internal temp of 145° — and remember that temp rises about 5° after it comes off the heat, so don’t overcook).   While you’re waiting for it cool, cook mixed veggies per package directions.  Drain and rinse black beans in a colander.  When the pork has cooled to room temperature, slice it thin on the diagonal, and then into narrow strips.  Mix everything up in a bowl.  Add salt, black pepper, and Rooster Sauce to taste.

Nutrition info per serving (makes 5): Calories: 639, Fat: 29, Protein: 54, Carbs: 37 (much less if you use veggie mix without corn), Fiber: 13.


†Don’t forget — when you reheat a dish in the microwave that contains meat, always use 50% power or else the meat will be so tough it will be suitable only for dog treats or flip-flop soles.

Very Veggie Breakfast Shake

wpid-IMG_20130811_074033.jpgHere’s another breakfast and/or recovery shake that’s 4HB/Slow Carb Diet compliant (as far as the ingredients go anyway — on 4HB drinking calories isn’t encouraged).

You’re going to say this sounds disgusting.  But if you like tomato-based veggie juices you’ll like this one.  I promise!

In your blender or Magic Bullet, put the following and blend until the spinach liquifies and the mix is smooth:

  • 1/2 cup ice
  • 1 cup Knudsen Organic Very Veggie Juice
  • 2 cups raw organic spinach
  • 2 raw eggs (wash your eggs with soap and water first)
  • a dash of hot sauce (if desired)

Nutrition info: Calories: 230, Protein: 16, Fat: 10, Carbs: 14, Fiber: 5

Fast Lunch: Curried Chicken and Lentil Soup

wpid-IMG_20130728_084945.jpgEverybody can use a simple recipe that’s healthy and delicious, right? It’s also inexpensive — by my math it will run you (depending on the price of organic chicken) about $4/serving.

If you’re doing the Slow Carb Diet like I’ve been for almost two years now, this one is also 4HB compliant.

This is a great recipe to prepare Sunday evening and  take to work the following week for lunch.  Go shop tomorrow and cook on Sunday.

Curried Chicken and Lentil Soup

Here’s what you need:

  • A 16 oz. Thermos bottle (the wide mouth kind)
  • 1 free range chicken
  • 1 cup red lentils
  • 2 cups organic green beans
  • Knorr chicken broth mix
  • curry powder
  • red pepper flakes

Cook the chicken in a crock pot on LOW for 6 hours.  Allow to cool.  Remove skin, pull and shred.  Store in plastic tub in the fridge.

Cook 1 cup red lentils with 2 1/2 cups water in a covered sauce pan.  Simmer for 25 minutes.  Allow them to cool in the pan with the cover on.  Transfer them to a plastic tub and refrigerate.

Steam green beans until tender and put them in the fridge as well.

Each morning before work, put a cup of chicken, 2/3 cup lentils, and a pinch of green beans into a glass measuring cup.  Top off with water to the 2 cup mark and microwave until boiling (about 3 1/2 minutes).  While that’s going, put a teaspoon of broth mix, 1/2 teaspoon of curry powder, and a dash of crushed red pepper into your Thermos.  Carefully dump in the hot ingredients and seal tight.

When the lunch whistle blows you’ll have a healthy delicious meal ready to go.

Broccoli Carrot Salad

imageI’ve been trying to post a healthy recipe of some sort every Friday that you can can cook up on Sunday and take to work during the upcoming week.  Here’s a simple side dish that is 4HB compliant:

Broccoli Carrot Salad

Wash three broccoli crowns and scrub four carrots with a veggie brush. Chop broccoli into sm/med pieces. Grate carrot (on the big side of your grater). Add 1/3 cup olive oil mayo (plus/minus — to your taste) and 1 tbsp of brown mustard. Stir. Eat. Makes about 5 servings.

This week for lunch I’m packing a cup of this along with a baked free range chicken drumstick, a Wholly Guacamole single serving pack, and either celery, sugar snap peas, or carrots for dipping.

Another Great Cheat Day on Saturday

imageAnother 4HB great cheat day on Saturday.  The Ranger is a delicious and super hoppy beer.  I’m not expert mind you — if you are, and it’s something else that gives this beer its bite, let me know.  As the kids say, nom-noms.

Easy Meal: Fiesta Stew

Another delicious and cheap 4HB-compliant slow-carb meal with four ingredients or less. Cook it on Sunday and take it to work for lunch all week.

Fiesta Stew

* 1 to 1.5 lbs ground free range beef or venison
* 2 cans diced tomatoes including all juice
* 1 package Fiesta blend veggies 12 or 16 oz. (beans, carrots, peppers, onions, green beans, etc.)
* Chili Seasoning (I use one packet of either Sauers, a local favorite, or an organic mix. Watch the carb content. Check labels!)

Brown meat and drain.  Add to crockpot with the other ingredients and cook on low 4 hours. Because of the increased contents, this doesn’t come out as chili. Its milder and soupier. My teenager says “it’s to die for.”  Enjoy.

More Simple Lunch Ideas

For those of you doing the low carb thing (or some variant such as the 4HB slow carb diet, the paleo diet, etc.) here are a couple of lunch suggestions:

Try the Wholly Guacamole single serving packs.  They’re affordable, delish, and a nice balance of convenience and nutrition.  You get 6 for about $4.00.  Throw one in your lunch bag with some some snow pea pods and carrots.  A great alternative to ranch dressing or some other empty calorie dip.

Here’s another healthy main course you can make with 5 ingredients or less:

Broccoli Bacon Chicken Salad

3 cups diced free range chicken
3 cups thinly sliced broccoli
1/4 cup real bacon bits (not imitation!)
Olive oil mayo to desired consistency

Bake chicken at 375 for about an hour and fifteen minutes or until it reads 190 on your meat thermometer.  Allow to cool, skin, and dice.  Wash and slice broccoli very thin.  Combine with chicken, add olive oil mayo and bacon, and stir.

What’s a ‘Cheat Day?’

One day I’m talking about the struggles of buying local and eating healthy, ranting about GMO foods, and posting healthy recipes.  The next day I’m posting about my ridiculous junk food fests and posting pictures of potato chip bags.

Allow me to head off any accusations of food hypocrisy and/or schizophrenia.   I only eat junk food on Saturday “cheat days.”  What’s a cheat day?  It comes from Tim Ferriss’ book The Four Hour Body.  Under his slow-carb plan, you can eat whatever you want one day a week.  I like the idea for two primary reasons.

First, cheat day allows me to eat whatever my friends and family are eating one day per week.  If the guys are having nachos and beer, or the wife and kids want Chinese, I don’t have to the alien from Planet X.

Second, cheat day encourages me to be much more strict during the week.  Before I began allowing one cheat day per week, junky foods started creeping in everywhere.  Now, if a food item seems remotely junky, I put off eating it until Saturday.  You can only eat so much junk in one day.  In short, my net junk food consumption is lower with the addition of one cheat day per week.

In my opinion, cheat days are fun and beneficial to anyone trying to stick to a very rigid diet plan (mine is meat, eggs, veggies, and nuts only.)  If you’re having trouble sticking to a diet plan, you might find that giving yourself the safety valve of a weekly cheat day actually increases your overall long term success rate.