Monday, January 24, 2011

Slow Carb Recipes Tim Ferriss Would Like

The Frugal Hostess, like most women, is on a diet.  Dieting is cheaper than mammoplasty, so that's where she's landed.  In an effort to do the least complicated and simultaneously most effective thing, FruHo is following Tim Ferriss's slow carb diet, as outlined in his book, The 4-Hour Body.  Listen, there's a great chance that this diet, like most diets, is a total load of crap.  But after consuming the equivalent of the Gulf of Mexico in beer, wine, and candy over the holidays, anything is worth trying.

You can find the details through one of those links, but to distill this for you:

meat + beans + vegetables - anything/everything else = fat loss


So, here are some recipes that have turned out to not be all that gross, so far.  They might also be good options for gluten-free diets.

Chicken and Beans in a Bowl: Mexican Edition

One can of pinto beans
1-2 baked chicken breasts(or equivalent amount of thigh meat)

1.  Bake the chicken breasts.  Just put a little olive oil on them and then sprinkle on Everglades seasoning.  (Use salt and pepper if you don't have that.)  Bake for however long you bake chicken breasts (20 minutes? No idea.).
2.  Make refried beans.  Open the can of beans and rinse the slime water off.  Put in a pot with a small amount (like, maybe 1/4 cup) of water and mash the hell out of them as you would mashed potatoes (or ants).  Turn the heat down and let them cook down, adding water if they get too dry.  No need to add oil; they will still taste good like this.
3.  Cut up vegetables.  Try to make your lettuce into thin little strips (chiffonade, anyone?) so you feel like you're eating shredded lettuce at a Mexican restaurant.  (A good portion of this recipe is made up of illusion.)
4.  Mix up everything in a bowl.  Dose with Tabasco.  Eat.  This will make 2-3 meals.



Chicken and Beans in a Bowl: Italian
Use Italian butter beans (Southerners, this is not lima beans, so pay attention!), Bella Sun Luci sun-dried tomatoes from Mooney Farms*, green onions or scallions, and broccoli or spinach or another vegetable.  Do the same thing cooking-wise, except don't mash up the beans.

Chicken and Beans in a Bowl: Thai
Use black beans, cabbage or bok choy, water chestnuts, and a little bit of natural (i.e., just peanuts and salt) peanut butter.  You can either mash or not mash the beans.  Special thanks to FruHubs for inventing this recipe; it has quickly become a favorite.

Chicken and Beans in a Bowl: Cajun
Use canary beans, mustard greens or kale, and onions.  FruHubs made this with some andouille sausage, which TFH did not eat but gave it some extra flavor.

You can also add sauteed peppers and onions to just about any of the variations above with excellent results.

The hardest part about this diet is that you have to eat breakfast within 30 minutes of waking up, and it can't be something palatable like yogurt or toast.  FruHo doesn't really dig breakfast under the most perfect of circumstances, so, you know, eww.  It took a bit to figure this out, but she has now arrived at the ideal solution for breakfast.  (Long-time readers may remember this from the Eat on 30 challenge.)  Make a batch on Sunday for the whole week.

Fresh Eggs


12 eggs 
Can of white beans (cannelini, great northern, etc.), rinsed
Chicken breast, cooked
Salt and pepper

1.  Separate the eggs, reserving yolks for another purpose.  (TFH beat in three yolks for 12 eggs, to give the mixture some body and flavor.)  You can obviously also use a carton of egg whites for this.  Add a splash of water (makes them more fluffy), and beat until well mixed.  Set aside, in a measuring cup or other container with a spout.
2.  Chop the chicken, onion, and broccoli.  Mix together in a bowl with rinsed can of beans, adding salt and pepper to taste.  You might also want to add some minced garlic, assuming breath is not a major concern for you in the morning.
3.  Grease a 12-muffin tin.  Then, cut circles out of parchment paper and drop them in the holes.  (TFH realizes this sounds stupid but you have to do it or the frittatas won't come out.)  Another option is to take the mini-muffin papers, turn them inside-out, and use those.  You don't want the full-size muffin cups because they take up too much space, eliminate the crust, and are just generally a nuisance.  To recap, put something down there.  You know, in the hole.
4.  Fill each hole about two-thirds full of the veggie-bean-chicken mixture.
5.  Fill the remaining space in each muffin cup with beaten egg.  You'll notice why the spout was suggested.
6.  Bake for 25-30 minutes at 350 degrees.
7.  Once cool, these can be removed from the tin and refrigerated for at least a week.  The Frugal Hostess eats two immediately upon waking, after microwaving them for 30-60 seconds.
8.  Variations could include Canadian bacon, mushrooms, black beans, spinach, etc.  They really are good.

So far, FruHo has lost seven pounds eating this stuff, and she doesn't feel hungry.  However, she CRAVES fruit and cheese.  We shall see.

*Mooney Farms sent a GIANT box of their sun-dried tomato varieties for The Frugal Hostess to taste.  Wasn't that cool of them?  And, get this, they are freaking delicious.  Thanks, Mooney Farms!

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  1. I hear you. My clothes don't fit and while I hate diets, South Beach has worked for me in the past so that's what I'm doing right now. But I would cut a bitch for a cookie.

    You might check out Kalyn's Kitchen for more recipes. They're SBD-friendly which seems somewhat similar to what you're doing.

  2. I would cut a bitch just for a freakin' apple slice! I HATE not eating fruit, but it is working.

    1. This drove me nuts too, but then I checked which fruits were the "slowest" in terms of carbs, and apples and most berries were the best from this standpoint. I added them in, it made me much happier, and the weight still came off quickly.

  3. I'm a sucker for new recipes. Keep 'em coming!

  4. I too am struggling with breakfast within 30 minutes. I think it was actually impacting my ability to have a restful night's sleep knowing I needed to pop out of bed and insta-eat even though I'm never hungry. After 2.5 weeks of eggs, I've finally resorted to whey protein shakes.

  5. Breakfast gets way easier when you realize that eating is going to make you barf and give in to having protein shakes. I started having a protein shake in the morning and actually like them. They are a great tasty alternative to trying to chow down on a few hard boiled eggs and beans.


  6. I just came across your website and am excited to try some of your recipes. I also have a slow carb recipe website, at If you could post a link to it on your site, I would be more than happy to return the favour! :)

  7. Ladies, one of the key points of this diet is to have a cheat day once a week, or AT LEAST once every two weeks. Go hog wild with fruit or candy or bread, what ever you want on that day. It helps keep you on track and the extra calorie day actually keeps your metabolism up too.

  8. are the only veggies allowed asparagus,brocoli, cauliflower and peas? what about cucumber, tomato, mushrooms, etc?
    also, are canned refried beans OK?

  9. All veggies except white potatoes are allowed, although according to the 4-Hour body book you should take it easy on chick peas.

  10. After being stunned and utterly depressed with the surprise scale reading 48 hours ago, I have since lost 6.3 pounds, 4.6 of them coming from fat, in those 48 hours. I couldn't believe it so I tried stepping on the scale different ways lol. All the same reading. It's real. No exercise, complete sedentary life, which I would change if I still wasn't embarrassed about getting fat.

    Some distinctions I've made at least as they relate to me... the 500 ml of ice water (1 16.9 fl oz bottle) immediately when you wake up is essential. It is weird doing it before coffee, because coffee is always the first thing, but I can feel my insides/metabolism on fire when I start with that. That black beans + balsamic vinegar + garlic powder dish he recommends is disgusting but everybody's different so perhaps try it once. Lentils aren't great, they're just very boring. For my last 2 meals on day 2 I used refried beans (the only legumes I genuinely love) and (LOUD GASP!) sprinkled 2% cheese over them and salsa. It was delicious and I think I'm going to use cheese and see if I can still get the job done, as I know I'm not lactose intolerant. He didn't actually state WHY we couldn't use any cheese but like a DASH of parmesan or cottage cheese.

    Sometimes the carb withdrawal is brutal and I have to take a nap every day anyway but if you told me 48 hours ago that in 48 hours 4.6 pounds of fat would disappear if only i ate shit i wasn't all that thrilled about, I would sign my life over lol.

  11. To the person above, He makes a very clear point about why you are not to have any dairy products with the exception of cottage cheese, they have a very high glucose response even though they are low on the glycemic index.

  12. hi, I,m really curious about how slow carbing went for you.. i lost ten pounds in 2 weeks then stalled....

  13. Slow carb diet, in fact is best way of balancing your diet, because slow carb diet usually breakdown complex carbohydrate slowly and does not increase your sugar levels instantly unlike diary products. This make you feel less hungry and subsequently increase the metabolic rate at liver to burn that unwanted fat around your waist to lose weight. If you can intake slow crab food described by author in combination with a green coffee bean max, you will definitely lose weight in short span of time. As the both method is targeted to burn your unwanted fat by inhibiting the excessive release of glucose from your body. This will not only help you to lose weight fast but it also good for diabetes patient.

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