How to Master the Art of Seasoning: 5 Tips for Reinventing the Slow-Carb Diet


beef & broccoli 1

The Slow-Carb Diet need not be boring.

Moreover, it doesn’t take much to jump from repetitive to inventive. In my case, even as a grass-fed beef aficionado, I grew weary of flank with nothing more than salt and pepper. Game meats made things more interesting, but the real gold was struck when I began experimenting with Montreal steak rub and, separately, a mixture I remembered as “CPR”: cumin, paprika, and rosemary.

Delicious, not to mention biochemically kick-ass for your heart and anti-inflammation.

The point being: for many people (in particular, cooking-inept bachelors like myself), Slow-Carb meals sometimes become an exercise in culinary déjà vu. This is often paired with common beginner frustrations:

– How do I drink coffee without milk?!? (Answer: cinnamon and/or vanilla extract)
– What can I put on my eggs? (Answer: read this post)

The solutions need not be complicated. In this post, Jules Clancy will focus on primarily spices and include: beginner tips, a starter recipe experiment, and a shopping list for the fundamentals.

Jules is a qualified food scientist who was introduced to me by the minimalist maestro himself, Leo Babauta

Enter Jules

As you’d expect from someone who blogs about food for a living, I dove straight into the Slow-Carb Diet chapter after picking up my copy of The 4-Hour Body. (Actually, it was right after checking out the chapter on 15-minute female orgasms. What’s a girl to do?)

The one thing that bothered me about the Slow-Carb Diet, though, was the assumption that it would be boring for most people. Simplicity does not have to equal boredom. The Slow-Carb Diet can, and should, be both fun and delicious.

If you are willing to learn the basics of seasoning, a world of variety and amazing food can be yours with minimal effort.

5 Tips for Overcoming Boredom on the Slow-Carb Diet

1. Lay the foundation with salt & pepper
One of the oldest but best tricks in the book. I can’t stress enough how important it is to get your basic seasoning right to maximize flavor. Forget what you’ve been told about the perils of a high sodium diet; the amount you’ll be adding will be minuscule compared to what’s put in by food manufacturers. For slow-cooked dishes, it’s a good idea to add some salt in early so it can spread through the whole dish over time. For other dishes, seasoning at the end is the best way to go.

2. Harness the power of acid
While the warm and wonderful Thai people mastered the balance between sweet, sour, salty, and heat ages ago, it’s actually something I learned to appreciate during my wayward years as a winemaker.

At winemaking school, we did many experiments where we would ‘doctor’ a wine with different types and amounts of acid. We’d then taste the different samples to see which ones were best. It was incredibly enlightening to see the difference that sourness played in the wine. At the optimal acid level, the wine would be more bright and alive on the taste buds. It would sing.

I’ve since learned to apply this to my cooking. When something doesn’t taste as fresh as I’d like and I’ve already given it a bit of salt, my next step is to add a little vinegar or a squeeze of lemon. Test this on some steamed veg or wilted spinach, and you’ll see how dramatic the difference can be.

3. Unleash umami (a flavor explosion) with humble soy sauce
The Japanese were the first to recognize the fifth taste, umami (also called “savoriness”). Foods that are high in umami components are delicious tasting things like beef, tomatoes, mushrooms, and Parmesan cheese.

It is said that soy sauce was invented by Buddhist monks to make vegetarian food taste more like meat. Soy is all about the umami, and a little bit can turn almost any food (not just Asian dishes) into a flavor explosion.

4. Add depth with chili
It’s hard to beat the wonderful warming feeling you get from a bit of chili. While I like it hot, it’s more about feeling the warmth and still being able to taste what you’re eating, rather than having your mouth burst into flame. For one suggested brand, check out Dave’s 6-chili pepper flakes shaker for a variety of heat levels.

5. Spice & herbs – the accessories of the kitchen
Using herbs and spices is where you can really start to have fun breathing variety into an old faithful dish. A little curry powder can have your taste buds on a passage to India, whereas the same dish treated to some chili, lime, and fresh cilantro will transport you to Acapulco. See the suggested variations on the recipe below for more ideas on how herbs and spices can work for you.

Suggested Starter Experiments to Try

beef & broccoli 2

Beef & broccoli stir-fry with beans
Serves 1-2
[5 ingredients | 10 minutes]

Feel free to play around with the seasoning on this one. I like to use dried chili flakes because they look nice, but by all means use whole dried chilies or chili powder.

If you’d prefer to use fresh broccoli, substitute in 1 or 2 heads chopped into florettes. I used white cannellini beans but black beans, pinto, etc. are all equally delicious.

1lb (450g) ground beef, preferably grass-fed
1lb (450g) bag frozen broccoli
1-2 teaspoons dried chili flakes
4 tablespoons soy sauce
1 can beans (14oz / 400g), well drained

  1. Preheat a large frying pan or wok over high heat. Add a few tablespoons of macadamia or peanut oil, then add the beef.
  2. Fry the beef for a few minutes, stirring constantly to break up the chunks and to get the beef browned evenly all over.
  3. When the beef is no longer pink, add in the broccoli. Cover with a lid, baking sheet, or foil, and cook for 2 – 3 minutes, still on high heat.
  4. Stir and test broccoli. It should be bright green and no longer frozen in the middle. If it’s still cold, continue cooking with the lid on for another minute or so.
  5. Add chili and soy sauce. Stir and taste. If you think it needs a flavor boost, add more soy or some salt. Likewise with the heat level and the chili.
  6. Add drained beans. Stir until beans are warm.

Here is a video version of the above recipe to guide you through the steps:

Alternate Serving Suggestions:
Once you’ve mastered the basic version above, you can really mix things up by modifying the way you prepare the meal. It’s amazing how different this dish can taste with a few simple tweaks.

Option #1: Beef & broccoli on a bed of mashed beans
Instead of adding the beans at step 6, crush the drained beans with a fork and stir in a little olive oil. Serve beef and broccoli on top of the mash. The heat from the stir-fry will warm up the beans.

beef & broccoli 3

Option #2: Beef & beans with steamed broccoli on the side
This is a good option for people who are a bit shy when it comes to eating greens. Just nuke the broccoli for 4-5 minutes on high, or boil for 3 minutes and drain. Cook the beef and beans as per the recipe above, skipping steps 4 and 5.

beef & broccoli 4

Option #3: Beef on a bed of mashed beans with steamed broccoli on the side
Crush the drained beans with a fork and stir in a little olive oil. Microwave the broccoli separately for 4-5 minutes on high or boil for 3 minutes. Cook beef as directions state above, skipping steps 4 & 5. Serve beef on a bed of mash with broccoli on the side.

beef & broccoli 5

Bonus: Essentials for the Perfect Pantry

If you’re just getting started with building out your pantry, the below list will give you a solid foundation of seasonings you can use for any occasion.

Salt. I prefer salt flakes (such as Maldon) that have a nice large flake structure, making them perfect for crushing over meals at the last minute. Iodized salt is great for people who don’t get any seafood in their diet and can help combat hypothyroidism. Plain kosher salt is also an excellent, tasty option.

Pepper. If you don’t own a pepper grinder, a disposable bottle of peppercorns from the supermarket will suffice. However, there truly is no substitute for the fragrance of freshly ground pepper. I prefer black peppercorns because I find that white pepper has a nasty odor.

Sauces. I highly recommend starting out with a bottle of soy sauce. Don’t only have it with Asian-inspired dishes; use it instead of salt whenever you crave a more intense, savory flavor. If you like spicy foods, a bottle of Cholula or Sriracha will be indispensable. Oyster sauce is great for lovers of Thai food.

Spices. Take it slow. Start with dried chili flakes, chili powder, or whole chilies, then add 1-2 of the following to your pantry at a time:

Ground cumin. Combine a tablespoon of this with an equal amount of olive oil, then use it to marinate your steak before cooking. A pinch of cumin will also add a new dimension of flavor to a tub of hummus.
Ground coriander. Sprinkle some over cooked fish or pork. It’s also brilliant when added to your spinach before microwaving.
Curry powder. Add a few teaspoons to your lentils before heating them for lunch. I love to add a little to my scrambled eggs.
Smoked paprika. Use as a dry rub on chicken before grilling. It’s also wonderful with tomato-based dishes.

Acids. Vinegar is easiest because it lasts for ages. Go for either balsamic, red wine, or sherry vinegar. Try combining 1 part vinegar with 2 parts olive oil for an instant sugar-free salad dressing. Also, a tablespoon of vinegar stirred through warm canned lentils really brings them to life.

It’s hard to beat the freshening flavor properties of citrus juice and, as Tim’s experiments showed, lemon juice helps to lower glycemic response. I always keep a few lemons in the fridge for drizzling over cooked spinach. Limes can be lovely as well for creating a more Mexican feel.

Herbs. Dried herbs tend to just make everything taste like stale weed. Stay away from herbs until you’re ready to either handle them fresh or start growing your own in a window box. When you are ready to give them a shot, start with basil (great with anything tomato-based) or cilantro (coriander) for its wonderful freshness.

Anything else? I always have some canned tomatoes or tomato paste in my pantry, along with a jar of roasted red peppers. While not strictly seasonings, they are great for adding variety and a bit of instant veg. A jar of pesto can be a great flavor hit, as well.


Jules Clancy is a qualified food scientist. She blogs about her commitment to cooking recipes with only five ingredients at She also runs an online cooking class, Reclaim Your Waistline, featuring recipes that take 10 minutes or less to cook.

Question of the Day (QOD): Do you have an awesome, non-boring Slow-Carb recipe you want others to try? Submit it here to potentially have it featured in the next version of the Slow-Carb Diet Cookbook!

Posted on: February 16, 2011.

Watch The Tim Ferriss Experiment, the new #1-rated TV show with "the world's best human guinea pig" (Newsweek), Tim Ferriss. It's Mythbusters meets Jackass. Shot and edited by the Emmy-award winning team behind Anthony Bourdain's No Reservations and Parts Unknown. Here's the trailer.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Comment Rules: Remember what Fonzie was like? Cool. That’s how we’re gonna be — cool. Critical is fine, but if you’re rude, we’ll delete your stuff. Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam. Have fun and thanks for adding to the conversation! (Thanks to Brian Oberkirch for the inspiration)

592 comments on “How to Master the Art of Seasoning: 5 Tips for Reinventing the Slow-Carb Diet

      • I love Tamari – I think it also tastes so much yummier than normal soy sauce. Another bonus is that it is fermented, whereas some soy sauces are not these days.


    • I have started the slow carb diet this week and lost a few pounds :) I am trying to really go by everything that Tim suggests and I find myseld a little confused about dairy products. I know we are not allowed to have milk, but we can have a bit of creamer in our coffee. Then it looks like cottage cheese is ok, is the cheese then ok to eat as well?

      Please help :)


      • Hi Natasha – I saw a post from Tim that described cottage cheese more as a ‘last resort’ so I guess it’s not ideal.


      • Have you eaten cottage cheese on your diet? If so, have you still been able to lose weight? I’m just curious because I started eating cottage cheese in the morning for breakfast instead of eggs. I haven’t weighed myself yet and I want to know if this will effect my weight loss.


      • As I recall, he suggests low fat baby swiss and Meunster because of their high CLA content. Outside of that, and cottage cheese, I think seldom or rare is the rule.
        Personally, I have quite the affinity for cheese now more so than ever before for some reason. I love good block Parmesan Cheese and I swear I could eat it like Brownies if I let myself. I even wanted to explore cheese shops in WI with my wife this cold weekend.


      • hi
        just read the book and I’m starting the slow carb diet tomorrow! I got some questions:

        can i have wine with dinner or does it have to be right before bed time?

        can i have shell fish (shrimp, mussels, clams?)

        when I have eggwhites in the morning, how much veggies and lentils would I add to it (im guessing a couple tbs?) how do it get this in when I could never eat within an hour of getting up?
        please help…. thanks!!


      • I think it has to do with the amount of lactose that is found in cottage cheese. I know that even lactose-intolerant people can eat cottage cheese, so the lactose must be low. I’m assuming the same could go for cream (no more than 2 tbsp in coffee), but definitely not cream-er. Creamers are usually loaded with sugar, high fructose corn syrup and other crap that is definitely off-limits.


      • Try Carb Countdown, for me hard to find thus Wegmans. In green/white carton. I drink one glass/day nonfat milk but CC has 3?gm fat!


      • Hey lady, if you read a little bit further into the book and/ or blog, I think that he ‘nixes’ the use of creamers and in its place using cinnamon or vanilla extract in the place of creamers. =)


      • Hello, I did some form of slow carb diet including cottage cheese that I ate for dinner (at 10:30 – 11 in my case). It was my final (for the time being) phase of fat burning. I took the body fat % from about 15 to about 12 %.
        In waist cm: from 87 to 83. I ate both fat free cottage cheese and “fat” ones. 25, 40% fat. With 0% one I was adding a spoon of olive oil to the salad.
        I was also eating normal cheese instead of cottage one. My wife is currently doing the same thing and it’s working. So, eat your cheese and enjoy it!

        p.s. no crazy exercise plans either . Just some swings for few min. couple a times a week.

        p.p.s we make cookies from mashed lentils. Baked in the oven. Anything can be added to it. Great stuff!


    • Hi everyone,

      I have a basic question on the diet and this is the right place to ask it:

      Is it allowed to drink grapefruit juice during the diet? Because on the one hand fruits are generally forbidden but on the other hand in the book grapefruit juice is recommended to loose weight?

      Thanks a lot for any answer!
      Best regards


    • I have the best 4hour body recipe if you are getting bored: hamburgers with the lot:
      Add mince meat, chopped onion, refried beans, cauliflower (microwaved for a few minutes and then roughly mashed to resemble bread crumbs) salt, pepper, any fresh herbs you like e.g. parsley, basil, oregano, small amount egg whites, salt and pepper and chilli if you want it hotter.
      mix all ingredients in in a bowl to get the right consistency. You can also add a few drops Worcester sauce or Tamari (soy sauce). The refried beans act as glue holding the ingredients together.
      Mix into small balls and then refrigerate for 30 mins.
      Shallow fry them in grapeseed oil , drain on paper towels add a small salad and you have a complete 4 hour body meal. I make up a huge amount and have them ready in the fridge for lunch, snacks or dinner and the kids love them too.


  1. Tim-

    I’ve been following the slow carb diet for 6 weeks now, lost a ton of weight in all the right places. Thank you!

    For those of us struggling with higher cholesterol levels and who dont wanna go the drug route, can you offer some suggestions?

    You mentioned in 4HB that you recommend eating an orange prior to sleep to control cholesterols levels – can you plz explain?

    Also, can you offer more food-related/natural ways based on your research for one to control their cholesterol levels and keep them in the healthy range?




    • Mark,
      If you are otherwise healthy, I really wouldn’t worry about Cholesterol levels too much (unless you also have high BP, etc). Check out the documentary Fat Head if you want a good explanation of why, but research is basically showing that not only does high cholesterol not cause heart disease, but in some cases, those with high cholesterol are less likely to get heart disease.
      It sounds like you are getting your insulin levels in check if you have been on Tim’s regimen for 6 weeks, and this will help get your cholesterol levels to what is normal for your body, and increase your good cholesterol. If you are worried about heart disease, avoid Vegetable and seed oils and processed grains/sugars like the plague and you should be just fine!
      Here’s one article that explains more


    • Olive oil is not in the vegetable oil category. It has healthy monounsaturated fats, not the overdose of polyunsaturated fats and Omega 6 oils in vegetable, corn soybean, sunflower, peanut, etc. Just make sure you don’t heat it at high temps… it breaks down when hot!


      • OK. So in that case, what is the preferred high smoke point cooking oil? I do a lot of stir fry dishes…

        Thanks again!


      • Mark – Tim recommends Macadamia Nut Oil. High smoke point, tastes “like butter.” And doesn’t make scrambled eggs taste like “cat vomit.”


      • In speaking with an organic olive oil producer, I learnt that olive oil is okay for frying as the temperatures reached in a home kitchen shouldn’t be of any concern. On the rare occasion when I am frying at a high heat I like to use either virgin coconut oil or ghee (from an indian grocer, if not from the supermarket) as these both have high smoke points.


  2. Thanks for the article Tim,

    I finished the 4-HB a few weeks ago, loved it! This article is going to help big time. I’ve been eating some pretty bland meals as of late, excited to “spice” things up a bit :)..

    – Chad


  3. As a culinary expert, I would suggest a few options :

    Spicy : for those of you like me that really like their chilli sauce and can feel the difference try the Marie Sharp’s – (HOT) Habanero Pepper Sauce

    Herb : a magical herb that fits salads, meats, fish and eggs and give it an awesome flavor, try adding Thyme.

    For Flavor : chop tiny pieces of fresh ginger, it will do the trick

    Coffee: Yea cinnamon works great, but if you feel like giving it a stronger kick try adding cardamon as they do in the middle east

    Stews/ Soups: adding a dried lemon ( get it in middle eastern stores ) will lift the spirit of any soup/stew you’ll make


  4. Tim,

    I have been following the slow carb diet to a “T” eating 5 eggs w/ veggies and beans, Chicken veggies and beans, (Lunch and Dinner) sometimes beef…in 3 weeks I have only lost 5 pounds and seem to be stuck…I also do the ice therapy via cold showers and ice packs. I work out for about 50 minutes a day…weights mon, plyo tues, weights wed, stretch thurs, weights fri, cardio sat…so I do not think I am over training…any suggestions?


    • hi joseph. how are your other measurements? fat loss? inches? those count, especially when you are not losing. but 5lbs in 3 weeks is not bad. also, is your strength improving?
      one comment on your diet, are you eating eggs or egg whites? i made the mistake of eating full eggs for the first two weeks.


    • Joseph, that sounds like a P90X routine. For me, it is overtraining and I am better off cutting most of the days in half. Also, maybe you are already in great shape. I can’t lose weight on the slow carb diet because I am already lean, and I have been eating a lower carb paleo diet for several months. Tim’s chapter on shredding the last little bit of fat turned out to be closer to what I was already doing (strict meat and veggies), so the “slow carb” diet was relatively less aggressive. If nothing else though, beans are more affordable than broccoli!


    • Joseph, I was in a similar situation to you and I suggest you test the overtraining assumption.

      There’s an easy way to see if you’re over-training or not, cut way way back and see what happens. A two week experiment will quickly answer many questions.

      I’d recommend following the Tim’s weight lifting regime for adding mass quickly, basically one set to failure in 8-12 reps for 3 exercises and then 7 to 8 days off. Better details in Tim’s book. It takes about less than 30 minutes per WEEK to do, which is far less than you are doing now.

      Then do something cardio once or twice a week, nothing strenuous or long, more to enjoy the feeling of a body in motion. A 20 minute walk or light jog should do.

      After 2 weeks of this your tape measure or before/after photo’s will tell you if the fat loss picked back up, and your own perception of fitness/strength will tell you if your body is performing better or worse than before.

      That’s what worked for me, I was doing 3 heavy lift days per week, running 5K three times per week, and doing air squats with every meal. Then I switched to 30 mins per week of weights with the One Set To Failure method, and dropped cardio back to 20 minutes per week (we had a few blizzards in Colorado which kept me inside). Amazingly, I gained muscle mass, lost more fat than before, and felt more physically capable, all while severely reducing how much time I was spending on fitness.

      A two week experiment on your own body and you’ll know for sure if you’re training enough or too much.


      • I did take a week off and have not really followed the diet that closely…with the exception of breakfast. I have put 4 pounds back on and my energy has dropped, but I am back on the wagon as of today 2/21/11 so I am back on the diet…going to just stick to kettlebell work outs and maybe light runs…I have a goal/challenge to run a marathon…so I am thinking that maybe I do sprints and crossfit as Tim outlined in his book in the chapter on running…thanks to you all for the kind words and support! I used to be in shape, but have always been kind of the big kid in class…except when I played football and martial arts…I leaned way out then…just so you know currently I am 267 and looking at gettting back down to 175-185…I use cardio trainer and am on facebook if anyone wants to start a support group!


    • Joseph – I didn’t do any of what you listed and was still stuck ! I hate eggs, have no time to cook for breakfast. I read that Tim’s dad switched to 30g protein shakes in the morning, I bought a pack from Costco (Premium something…), they don’t taste bad (chocolate), and I’ve used them for the past 5-6 weeks. The weight’s been dropping off, about a pound a day. I cut out bread, rice etc. I do need to up the amount of water I drink – also haven’t tried the ice packs. I have about 10-15lbs to go, so may need to get to the extremes.

      Good luck!


    • Soy sauce is, soy milk and soy products (such as Boca Burgers) are not. I made this mistake the 1st two weeks on the plan and not getting any results. I’m having a hard time with cinnamon in the coffee… it’s revolting in the bottom of the cup. I like the idea of cinnamon extract, but I think that will be too sweet?

      I’ve been posting my results on my own blog “aSagmoment” (not many women doing this) and posting a new recipe every day that keep in line with The 4 Hour Body Plan. I’ve been on the plan for 3 weeks, and I’ve lost 5 pounds. As I said, my 1st 2 weeks I used soy milk every day and it resulted in a SLOW weight loss. I hope the next 2 weeks will be better.


      • hi Heather! So nice to see another woman blogging out there! I’m at the end of my 3rd week now and havent lost ANY weight. I have, however, lost 11 total body inches. I know it’s been a few weeks since you last posted but have you seen improvement once you cut out the soy milk? I havent had anything soy, dairy, bread, rice, etc but still no weight loss. I look forward to reading your blog!


      • So Delicious Coconut Milk, UNSWEETENED.

        I need creaminess in my coffee, so I use So Delicious Coconut Milk (UNSWEETENED). It has 50 cal per cup; 1g carb (0g sugar); 1g protein; 5g fat. I only use about a tablespoon and that lasts for several repours/topping off. It is sold in the dairy aisle at Whole Foods.

        I’ve been on the diet for 2 weeks and use this milk daily. I’ve lost an average of 7 pounds per week of the 35 pounds I need to lose to be at my size 4 self.

        I hope this helps.


      • Hi Heather! I’d like to check out your blog for recipes. How do I get there? I’ve been on the diet for 5 days and have lost 4 lbs! I’m NEVER hungry but force myself to eat 3 meals a day using the guidelines in the book. I usually have a snack around 3 (handful of pumpkin seeds does the trick) and lots of water. Also, two glasses of red wine a night. I can’t believe that every morning the scale goes down! This is the first diet that I haven’t had cravings and I am a HUGE carb junkie. LOVE IT!


  5. I’m a big fan of spices (and cooking) but have found powdered garlic is the life saver.

    Everyday for the past 2 years I’ve had the same breakfast: scrambled eggs with mushrooms, green peppers, mushroom, and capers seasoned with powdered garlic, salt and pepper. It’s particularly great since I prepare all the ingredients in the beginning of the week (veggies in one bowl, spices in another, eggs are fresh) and don’t have to think about it again for another week.

    Another simple recipe is stir fried steak tips with soy sauce, deli mustard, sriracha sauce (hot sauce), and powdered garlic. Just put em all together in a pan and fry until the steak is cooked enough for your tastes.

    If you want to get fancy, I also make my own salad dressing with olive oil, vinegar, powdered coriander and powdered ginger. Just mix and pour.

    Spices are the spice of life!


  6. I knew I had seen those pictures somewhere :) I follow Jules’ food blog (a really great blog indeed – I use some of her recipes whenever I need to prepare really quick and simple meals which still taste delicious) so I had already checked out that recipe.

    I’m glad you posted about the importance of seasoning. In fact, I have myself been a victim of the “no-seasoning-whatsoever” problem for a very long time… Honestly, it didn’t really bother me, but then, when I started cooking for others, I had to learn how to use spices…. and that’s when I discovered that, even if I can survive eating the same dishes over and over again, I won’t mind a bit of seasoning for variety ;) Now my food is much more “entertaining”.
    Of course, the key is to learn how to use at least a few spices correctly — matching ingredients appropriately makes a huge difference. Jules’ post is a very good example of that.


  7. What a timely post. After a couple weeks of the same boring bachelor slow-carb meals, I suddenly noticed my room mates cupboard full of spices. Let the experiments begin! Though I have struggled with some less than tasty combinations, boredom is no longer an issue. This post should help guide my spice selections in a more constructive direction.



    • Curious-Understand that beans, brocolli etc are allowed on the Slow Carb diet, but what about winter squash? Also, understand that cottage cheese is o.k, any other types of cheese, Parmesan?


    • I had to do that… I hate protein, but getting a lot first thing makes a huge difference for me. Yeah, I just scramble eggs stick in my wrap and add cottage cheese on top, with salt, pepper and garlic powder. If I feel ambitious I’ll cut up some green onion too :)
      Nice thing about the lemon is that it makes absorbing iron much easier.
      I’ve been on this type of diet before so I know where I can cheat and still get great results. It’s just so much easier to stick to, now that I know so many other people are on it too.
      Grapefruit before exercising also works well. Glad I saw that when Tim was on Dr. Oz.
      PS Is there a public forum where we can post some recipes?


  8. You haven`t tried GPT ;-)


    G – Garlic, 1 knob

    P – Pepper (long pepper, in german its called “langer pfeffer” is the shit)

    T – Turmeric

    Even for me as an regular amateuer cook who often tries out new stuff, this simple 3 way . haha. was a refreshing new taste

    Cooking the meat in coconut butter, then for the last minute or so adding kerrygold butter.Season it with GPT. BAM. thats the stuff.

    Guten Appetit.



    • That sounds like an awesome base. I do something similar, with the addition of either soy sauce, Worcestershire sauce, or ginger depending on which way I want to take a recipe. I also do a Thai curry with the above, and a tbsp or two of thai curry paste. Beef and veggies.


  9. Hi Tim. I had been wondering if soy sauce was ok on the Slow Carb Diet and your post reminded me. I know soybeans are not. Does Soy Sauce have the same estrogenic effect as soybeans?


  10. Although it may taste terrible, adding fish sauce is perhaps even more of a flavour enhancer in terms of the glutomates than is soy sauce. I use the kimchi base mix which is explained here: and add it to just about anything savoury that I’m cooking. The combination of garlic, chilli, fish sauce and ginger is the best flavour enhancer I’ve ever discovered.