Thai Salmon Fishcakes

2 Salmon Fillets (about 300 grams in total) cut into large chunks
2 teaspoons Thai Red Curry Paste
3 tablespoons Chopped Fresh Corriander
1 can White Beans preferably Butter or Harricot bean
1 Egg
Directions
1. Simmer the beans in water until soft for around 8
minutes.
2. Put the raw salmon, egg , curry paste and corriander in a
food processor and add the drained beans pulse until it
forms a rough mixture. Ensure the bean are not piping hot
as this will cook the egg.
3. Form 4-6 patties with your hands by firmly squeezing the
mix together (if you find it isnt sticking together add a
little olive oil to the mix and blend again for a few seconds)
4. Heat some oil in a frying pan and fry the patties for 5
minutes each side or until cooked through.
Serve with a grated carrot, spring onion and chilli slaw mix
with a tsp of white rice wine vinegar, tsp of sugar and some
grated fresh ginger or perfect with some salad leaves and
spicy salsa

Collard Wraps
Ingredients

Required:
collard leaves (1 big one per wrap)
your favorite hummus
3-4 slices avocado

Optional:

cherry tomatoes, sliced in threes

diced bell pepper
clover sprouts
radish sprouts
celery, chopped
tiny bit of spinach or other green of your choice
cucumber
sliced pickle
diced onion
a tiny bit of minced fresh garlic
a sprinkle of lemon juice
whatever veggies are in season!
Directions
1. Take your collard leaf and rinse off.2. Spread a spoonful
or two of hummus and lay avocado slices in them. This gives
your wrap a nice burrito-like filling.3. Pile in the filler
ingredients the best way you can and roll up the collard leaf
to make a quick wrap. You dont need much of each filler
ingredient. Just a small amount will fill the wrap quickly. Or
you could pick just a few veggies and keep it simple if you
want more of a certain filler ingredient.4. Sprinkle with a
little lemon if you want and that wraps it up.
Great idea. Ive made an Asian variation of this too
Japanese seaweed wrap filled with minced tofu and
pulverized sesame seeds sauteed with spinach, garlic,
avocado and cucumber. Very filling and 4HB friendly! MK

4-Hour-Body Shepherds Pie

Ingredients

1 lb ground lamb
1 chopped onion
macadamia oil (or olive oil)
fennel seeds
1 large can garbanzo beans
1 can butter beans
3 small pats of butter
salt and pepper
fresh rosemary
5 tablespoons Muir Glen brand organic tomato sauce (yes, it
really does taste better)

1 cup canned LeSeur brand peas

Trader Joes brand corn
Montreal steak spice
oven at 375 deg
Directions
1. In a pan, cook the chopped onion in the oil. Add the
ground lamb and sprinkle on a liberal amount of fennel
seeds. Cook the ground lamb until browned.
2. Boil the garbanzo beans and butter beans together. Cook
until softened. Drain the water away and add the beans to
the food processor. Process until smooth. Mix in 3 small pats
of butter, salt & freshly ground pepper to taste. Set aside
your faux mashed potatoes.
3. In the pan with the ground lamb, add some fresh
rosemary, the tomato sauce, peas, and corn. Simmer a few
minutes (3-5 minutes) until the sauce is cooked down and a
little thicker.
4. In an oven safe baking dish, spoon in the lamb peas corn
mixture. Smooth the mixture out in the dish. Add the faux
mashed potatoes on top and smooth it over so the faux
potatoes make a potato top crust.
5. Sprinkle on a good amount of Montreal steak spice on top
of the potato crust. 6. Bake in the oven at 375 degrees for
30-35 minutes until browned on the top.

Chicken & Lemon Bean Salad

Ingredients

1 can Beans
1 teaspoon Oliveoil
1 lemon Juice freshly squeezed
2 spring onions Chopped
1 Red Pepper Chopped
1 Avocado Diced
4 Chicken Breast Grilled
Directions
While the chicken breasts are grilling, drain and rinse the
beans, mix them with the pepper, avodaco and spring
onions. pour in the lemon juice and olive oil in and its ready.
the portions i have given will provide around 3-4 portions of
salad. i usually put the salad in the fridge and grill a chicken
breast in the morning, add some bean salad and take it to
work. lovely.
i would like some feedback on how people like it, and how
well they think if fits in with the slow carb diet. thanks.

Black Bean Breakfast Mix

Ingredients

1 can black beans, rinsed and drained

2 cloves garlic, minced
1/2 cup chicken broth
1 teaspoon chopped chipotle chiles in adobo sauce
Directions
1. Put a teaspoon of macadamia oil in a skillet on medium.
2. Stir in 2 minced garlic cloves, and cook for a minute until
the garlic is light brown.
3. Add beans and stir for 1 minute.
3. Mix in a half a cup of chicken broth and boil until liquid is
gone.
4. Add 1 teaspoon of canned chiles in adobo sauce.
5. Simmer for around 5 minutes just to get everything good
and hot.
This works great as a side or layered with eggs and salsa in
the morning, especially when you need a change from just
plain black beans. Another good option is sun-dried
tomatoes instead of chiles in adobo sauce if you need
something different.

Mexicali Lettuce Wraps

Ingredients

Marinade

2 tablespoons lime juice

2 tablespoons + 2 teaspoons water
3 teaspoons olive oil
2 cloves garlic, crushed
1 teaspoon soy sauce
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon ground black pepper

2 skinless boneless chicken breasts

1 cup kidney beans or black beans, rinsed and drained
1 cup chopped onion
1 cup chopped tomato
fresh cilantro, chopped
1 lime
chili powder
cucumber, cut into very thin strips
butterhead lettuce pieces

Wraps

Chipotle Butter

3 tablespoons butter
1 chile pepper in adobo sauce, chopped
3 cloves garlic, minced
Directions
1. In a resealable plastic bag, combine lime juice, water,
olive oil, garlic, soy sauce, salt, cayenne pepper, and
black pepper. Add chicken. Marinate for at least 1
hour.2. Grill chicken over medium-high heat, 4 minutes
on each side, or until juices run clear. Remove and chop
into small cubes.3. While chicken is grilling, melt butter

in a small saucepan. Add garlic and chipotle pepper

with adobo sauce. Heat through.4. To assemble a wrap,
add chicken, beans, tomato, onion, and cilantro in a
piece of lettuce. Drizzle a little chipotle butter, lime,
and chili powder on top.

4Hour Caprese Salad

Ingredients

Grape or cherry tomatoes

Kalmata Olives
1-3 tablespoon Olive Oil
Sea salt frest ground works best
black pepper, to taste Fresh ground works best
1 tablespoon Balsamic Vinegar
Fresh Basil Chopped
Directions
Put tomatoes, Kalmata Olives, and fresh Basil in a bowl.
Grind Sea salt and Pepper geneously over ingredients.
Splash with olive oil and balsamic vinegar.

slo-carb crab cakes

Servings

4
Ingredients

2 tablespoons Mayonnaise
2 tablespoons Old Bay seasoning
1 teaspoon mustard powder
2 eggs, beaten
1 teaspoon lemon juice
1 lb lump crabmeat
Directions

Combine everything except the crab into a bowl and whisk

until all ingredients are combined. Remove crab from its
container and pick out any shells and drain. Add crab to bowl
with mixture and fold in with a spatula. Heat a fry pan on
medium heat with butter. Form about 4 oz balls of mixture
and place in hot pan. (Be careful because the mixture is not
going to stay together very well until the heat is applied).
Heat on each side until golden brown approx. 2-3 minutes
per side.

Lentil Salad
Ingredients

1 lb lentils
2 tomatoes
1/2 red onion
1 garlic clove
1 parsley bunch chopped
lemon juice
cumin powder
Salt
pepper, to taste
1 tablespoon olive oil
Directions
Sautee the chopped garlic clove in the olive oil until golden.
Add raw lentils and sautee for 2-3 min. Make sure they dont
burn, you just want to add a coating on them.Add enough
water until all lentils are covered by 1 inch in the pan. Add 1
teaspoon of salt and bring to a boil. Drain them when
theyve turned soft but are not mushy, and 15 min
depending on your stove. Put in a large bowl and let it cool.
Chop onion, tomatoes and parsley fine (or as course to your
taste) and add to the lentils.Add lemon juice (to taste,
although its best when tangy), cumin powder (to taste), salt
and pepper.Chill and Serve!This recipe lasted me for over a
week and its perfect for breakfast, lunch and dinner

Taco salad
Ingredients

1-2 lb ground turkey

1 can Chili Beans
1 can black beans
Directions
add minced garlicadd Jalapeosadd green and red peppers
add taco seasoning
Top over fresh spinachAdd a dollop of cottage cheese and
salsa

Kidney Bean Tuna Salad

Servings

2
Ingredients

1 can kidney beans Rinsed and drained

1 can tuna 6 oz
1/3 cup chopped celery
3 tablespoons sliced ripe olves
2 tablespoons red onion finely chopped
2 tablespoons fresh cilantro minced

2 tablespoons olive oil

2 tablespoons white wine vinegar
2 teaspoons lemon juice
1 garlic clove minced
1 teaspoon dill weed
1/4 teaspoon salt and pepper

DRESSING

Directions
Ina a bowl, combine the first seven ingredients. For dressing,
in a small bowl, whisk the oil, vinegar, lemon juice,garlic, dill,
salt and pepper. Pour over tuna mixture and toss lightly.
Serve on a bed of lettuce if desired.

Rockin Fajita Bowl

Ingredients

1
1
3
1
1

can pinto beans

chicken breast, cooked and diced
tablespoons salsa
tablespoon guacamole
teaspoon sour cream (optional)

French Onion Soup

Ingredients

1/4 cup unsalted butter

4 onions, sliced
2 cloves garlic, chopped
2 bay leaves
2 fresh thyme sprigs
Kosher salt and freshly ground black pepper
1 cup red wine, about 1/2 bottle
2 quarts beef broth (or 1/2 chicken and 1/2 beef)
Directions
1. Melt the stick of butter in a large pot over medium heat.
Add the onions, garlic, bay leaves, thyme, and salt and
pepper and cook until the onions are very soft and
caramelized, about 25 minutes.
2. Add the wine, bring to a boil, reduce the heat and simmer
until the wine has evaporated and the onions are dry, about
5 minutes.
3. Discard the bay leaves and thyme sprigs.
4. Now add the beef broth, bring the soup back to a simmer,
and cook for 10 minutes.
5. Season, to taste, with salt and pepper.

Chicken Fried Faux-Rice

Servings

2
Ingredients

1 med head white cauliflower

1 large boneless skinless chicken breast
1 egg, beaten
1 teaspoon olive or favorite oil
2 tablespoons soy sauce (low sodium preferred)
1 tablespoon fresh grated ginger
1 green onion, chopped including the green part
1 teaspoon 5 spice powder
1 cup water or more or less as needed
Directions
1. Clean and discard the thick stems of cauliflower, chop
into rice sized pieces, whatever that is to you. 1/4 is
good and stays al dente.
2. 2. Combine soy, ginger and heat oil in large non-stick
saut pan, pour in beaten egg, swirl to thin the egg
layer. This only takes about 1 minute to cook. Remove
from pan and chop for inclusion at the end.
3. 3. Over med-high heat (same pan) add the chicken
breast, sear on one side do not attempt to turn, add
1/2 cup of water wait until water is reduced to almost
nothing, flip chicken breast, allow to sear on other side.
Repeat with 1/2 cup of water, flip as needed until the
chicken is cooked through, this also deglazes the pan.
4. 4. When the chicken is cooked, remove to be chopped
for addition at the end. There should be a glaze from
the chicken, oil, egg left in the pan, add the cauliflower.
The natural juice from the vegetable will deglaze the
pan as the veg cooks. Stir for 1 minute and sprinkle the

5 spice powder into the veg still on med high heat. Stir
for 1 minute then add the soy mixture.
5. 5. Add chicken and egg, stir to warm and serve.

Sinless Salsa
Servings

4-6
Ingredients

1 can tomatoes
1 courgette/zucchini, chopped into small cubes
1 onion, chopped
2 cloves garlic, minced
a small handful of jalapeno slices, chopped (from jar)
2 teaspoons ground cumin
1/2 teaspoon cayenne pepper
1/2 teaspoon ground coriander
1/2 can black beans, rinsed and drained
salt, to taste
Directions
1. Fry onion in 1-2 tbsp vegetable oil on medium heat until
they just start to go golden this gives added sweetness.2.
Add courgette/zucchini and pepper, cook for 5 mins or so,
until the vegetables have softened and the mixture starts to
get a bit drier.3. Add garlic and spices and cook for a
minute.4. Add tomatoes, jalapenos and beans, and cook for
a few minutes on high, bringing to boil. Break up the
tomatoes as much as you can if theyre whole. Add salt to
taste. Turn heat down to low, and simmer for 15 mins.
Tastes great on your morning eggs, a la huevos rancheros,
with a good deep flavour and a few carbs from the veggies
and beans. This is moderately spicy, reduce the cayenne if
its too hot for you.

Crispy Kale Chips

Ingredients

1 bunch of kale
1 tablespoon olive oil (you can use more or less, the goal is to coat
the kale)

salt, to taste
Directions
1. Preheat the oven to 300 F.2. Wash and dry your kale.
Next, cut the ribs out of the kale and tear the kale into chipsize pieces. Toss the kale in olive oil and set it aside.3. Line
a baking sheet with parchment paper and spread the pieces
of kale on the sheet so they do not overlap (you may need
two baking sheets).4. Sprinkle salt over the kale and stick
them in the oven for 20 minutes or until they are crispy.
Play around with different spices or seasoning salts and
make it your own.

Rock-a-mole
Servings

4-6
Ingredients

2
1
4
3
1

avocados, peeled, pitted, and mashed

tablespoon fresh lime juice
roma tomatoes, finely chopped
cloves garlic, minced
small onion, finely chopped

1/4 cup fresh cilantro, chopped

1 teaspoon cayenne pepper
1/2 jalapeno chile pepper, finely diced
salt and pepper, to taste
Directions
1. Combine all ingredients in a medium bowl and mix to
desired consistency.2. Refrigerate for at least 1 hour, for
flavors to blend.

Easy Breakfast Scramble

Ingredients

2 teaspoons canola oil

1 cup frozen mixed vegetables
1/2 cup kidney beans, rinsed and drained
1 egg
1/8-1/4 teaspoon bacon salt (taste preference)
Directions
1. Heat oil in skillet.2. Add veggies, saute for 3-4 minutes3.
Add beans and bacon salt and cook for another 2-3 minutes
4. Push the veggie/bean mixture aside to make an empty
circle in center of pan. Add the egg and scramble in center of
pan.5. When egg cooked mix with the veggie/bean mixture
and then enjoy!

Corn Beef Hash

Servings

2-3
Ingredients

2 cans cannellini beans, rinsed and drained

12 ounces Nitrate Free Corned Beef Finely Diced
1 Large Onion Finely Diced
1/2 cup water or low-sodium vegetable broth
1 tablespoon olive oil
4-6 Eggs
Directions
Heat olive oil in a cast iron skillet or skillet over med heat.

Add diced onion and gently sautee. You might need to lower
the heat a bit. Add Beans, corned beef, and water or low
sodium broth. I like to mash it all together with a potato
masher and leave it alone to brown on one side for a few
min. If possible use a spatula and flip over in sections and let
it go again on the other side for a few min. Do not salt this
because likely the corned beef has enough. In a Seperate
skillet you can cook some eggs sunny side up to serve on
top. I also generally have some spinach on the side

Ingredients:

1 Large Cauliflower Head

2 Garlic Cloves
Black Pepper
3 Cups Low Sodium Vegetable Broth ( Chicken Broth Works Too)
Directions

Cut off large stems of cauliflower and chop up the remaining pieces
Mash the garlic cloves.
Boil cauliflower and garlic in broth for 40 minutes (or until fork tender)
Drain remaining broth after removing from stove.
Place cauliflower in an electric mixer and blend until completely mashed.
Top with pepper

Baked Eggs in Avocado

NOTES

This recipe calls for chopped chives, but feel free to serve with whatever
fresh herbs or other toppings you have available. A tablespoon of salsa or
a little hot sauce would offer a nice hit of spice.

INGREDIENTS
2 ripe avocados4 fresh eggs1/8 teaspoon pepper1 tablespoon chopped
chives
DIRECTIONS

Preheat the oven to 425 degrees.

Slice the avocados in half, and take out the pit. Scoop out about two

tablespoons of flesh from the center of the avocado, just enough so the
egg will fit snugly in the center.

Place the avocados in a small baking dish. Do your best to make sure they
fit tightly.

Crack an egg into each avocado half. Try your best to crack the yolk in
first, then let the egg whites spill in to fill up the rest of the shell.

Place in the oven and bake for 15 to 20 minutes. Cooking time will depend
on the size of your eggs and avocados. Just make sure the egg whites
have enough time to set.
Remove from oven, then season with pepper, chives, and garnish of your
choice. Enjoy!

Print
Meatballs and Gravy
Posted May 24, 2011 by 4hourdiet
Posted in :4HB Mains Cuisines : American
Prep Time :
10 minCook Time :
30 minReady Time :
40 min
Servings
2-3
Ingredients
1 lb ground beef or turkey breast
2-3 green onion stalks
1 egg
1/2 cup cottage cheese optional
1/3-1/2 cup Chickpea flour add more to thicken
1/4 cup butter
half to whole pack mushrooms, sliced
1/3 cup Chickpea flour
1 cup chicken or vegetable broth add more if too
thick
Salt and Pepper to taste

Directions
Meatballs:
Preheat oven to 375 degrees.
Stir 1lb of ground beef in a bowl. Mince green onions
and add to ground beef. Stir in one egg. Stir in half a
cup of cottage cheese (optional). Add 1/3 cup of
chickpea flour, add more to reach desired
consistency.
Add more spices if desired! Its fun to experiment!
Roll up your meatballs in ping pong ball to golf ball
sized balls. (Not sure how else I should put this.)
With your oven at 375, put your meatballs in for
twenty minutes. Grease your pan, or theyll stick.
Gravy:
Melt the butter in a large saucepan, over mediumhigh heat. When the butter starts to sizzle, add the
mushrooms and cook, stirring until mushrooms are
brown and cooked. Stir in the flour, whisk in 1 cup of
the cold broth. Add more broth to preference. Bring
back to a simmer, reduce the heat to low, and
simmer until desired consistency. Season with salt
and fresh ground black pepper to taste. Serve hot.
Note: For thicker gravy, turn heat up to medium, and
reduce to desired thickness. For thinner gravy, simply
add more broth.

Spinach Quiche
Posted March 8, 2011 by 4hourrecipes

Print

This quiche is also great with tomato salsa or hot sauce.

Also, you can reheat it in the microwave on days when you
don't have time to make breakfast.
Posted in :4HB Breakfast Cuisines : French

Prep Time : 20 min

Cook Time : 60 min

Ready Time : 1 hour, 20 min

Servings

6
Ingredients

8 eggs, beaten
8 ounces frozen spinach
16 ounces cottage cheese
1 bunch green onion, finely chopped (white part only)
1/2 cup yellow onion, finely chopped
1 cup mushrooms, sliced
2 cloves garlic, minced
1 tablespoon macadamia oil
salt
freshly ground pepper
Directions

1. Preheat oven to 325 degrees F (165 deg C). Lightly grease

a 9-inch baking dish.2. Saute garlic in oil for 1 minute, then
add yellow onion and mushrooms, and green onion. Cook
until tender.3. Place spinach in a small saucepan. Cook over
medium heat, stirring occasionally until soft. Drain off all
remaining liquid from the spinach. Stir in eggs, cottage
cheese, and sauteed onions and mushrooms. Add salt and
pepper, to taste. Pour mixture into prepared pan.4. Bake
uncovered in oven for 1 hour, or until eggs are set.