I was going to do a list of ten great foods, but the tenth would just be the very obvious, but no less important, skinless chicken breast… you just can’t say anything bad about a perfect and perfectly lean protein! With this short list of wonderful healthy naturally “Low-Carb” fresh foods nobody can ever tell you again that eating Low-Carb isn’t good for you~ I dare them!

1. BROCCOLI Low in calories and carbohydrates, broccoli is a simple and natural way to get the fiber your body needs. It’s also packing a good amount of vitamin C, without all of the sugars of citrus! I prefer my broccoli a little firm, which is a good thing because overcooking broccoli can eliminate a lot of its supposed immune system strengthening compounds.

2. ALMONDS Though they may seem to be high in fat, almonds are loaded with the “good” monounsaturated fat that can lower your cholesterol. Add to that their extremely high fiber content and copious amounts of skin-friendly vitamin E and you can see why we love baking with almond flour. Plus, almond flour just gives our baked goods an extra rich flavor you can’t even get with white flour. Think about it… they make marzipan from these little wonders for a reason!

3. SPINACH Make that salad a spinach salad, you won’t regret it! Though most of the famous iron in spinach isn’t absorbed into your body, it’s still a wonderful source of anti-aging antioxidants and even fiber.

4. CAULIFLOWER Although it comes from the same (cabbage) family as broccoli and shares most of the same, and very good, nutritional characteristics; cauliflower is indispensable in the Stella kitchen for its chameleon like abilities! Whether you’re mashing it into “mashed potatoes” or grating it into “rice”, your old favorite white foods have never been so healthy.

5. SALMON The king of Omega-3 foods, this stuff can ward off all kinds of health problems, including heart disease. Smoked, baked or grilled, we just love it and it shows… in our healthier looking skin!

6. CANTALOUPE A great dessert or breakfast alternative, you can get all the potassium of a banana and antioxidants like vitamin C and beta carotene. Hey, who knows what else this super fruit can do for you, moldy cantaloupes used to be the best source of penicillin!

7. WALNUTS Sure, they’re chock full of fiber, but walnuts are also a wonderful and fish-free source of Omega-3 fatty acids! Ever tried to snack on a handful of salmon at the office? If you have, we’d love to see video of it. We’ll watch it with a tub of walnuts!

8. FRESH BERRIES Blueberries, Raspberries, Cranberries… they all have one thing in common; health benefits! Antioxidants that improve memory, aging and can even prevent infection are all included. We always garnish our desserts with fresh berries for just this reason! Well, also because they’re really good.

9. APPLES As a breakfast or snack, the pectin in apples can actually lower your glucose levels even though they do have their own natural sugars. With a lower glucose level, you’ll stay full and satisfied longer.

Keep on Low Carbin’!
Chef George Stella

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Mixed Berry Muffins with Fresh Blueberries and Raspberries

Prep Time: 15 minutes

Cook Time: 25 minutes

Serving Size: 12

Calories per serving: 12

Fat per serving: 9.5g

Mixed Berry Muffins with Fresh Blueberries and Raspberries

Recipe from “The Complete Low-Carb Cookbook” 2014 by George Stella

We’ve been making delicious muffins using almond flour for nearly a decade now. Lately, we’ve had a lot of extra berries from our garden and we love to bake them into these muffins. Blueberries and Raspberries will give you the best results, but small blackberries are also recommended!

Prep Time 15 min / Cook Time 25 min / Serves 12 Calories: 120 Fat: 9.5g Protein: 5.5g Fiber: 2.5g Net Carbs: 3g


  • Nonstick cooking spray
  • 4 large eggs
  • 2 cups almond flour
  • ¾ cup sugar substitute
  • 2 teaspoons vanilla extract
  • 2 teaspoons baking powder
  • 1?8 teaspoon salt
  • ¼ cup blueberries
  • 1?3 cup raspberries


  1. Place oven rack in the center position and preheat to 375°. Grease a 12-cup muffin pan with nonstick cooking spray.
  2. In a large bowl, beat eggs until frothy. Add the almond flour, sugar substitute, vanilla extract, baking powder, and salt, and mix well, creating a batter.
  3. Gently fold the berries into the batter and fill each of the greased muffin cups 2?3 of the way full.
  4. Bake 20–25 minutes, until the tops of the muffins turn a light golden brown and a toothpick stuck into the center of one comes out mostly clean. Let cool 10 minutes be-fore serving.


Any combination of fresh berries can be used, however, very ripe strawberries are not recommended, as they let out a lot of water as the muffins bake.

Baking in a silicone muffin pan will ensure that your muffins release cleanly.