Low-Carb Reference

• 6 hard-boiled eggs, chopped
• 2 tbsp mayonnaise
• 2 tbsp plain Greek yogurt
• 1 tsp Dijon mustard
• ¼ cup diced celery
• 2 tbsp diced dill pickle (or a splash of pickle juice)
• Squeeze of lemon juice, salt & pepper to taste

1. Whisk the mayonnaise, yogurt, mustard, and lemon juice until smooth.
2. Fold in the eggs, celery, and pickle.
3. Season to taste and chill before serving.

Yogurt + mustard + lemon let you use about half the mayo you'd otherwise need while still tasting rich. Keeps a few days in the fridge.

• 2 cans tuna, drained
• 2 tbsp mayonnaise
• 2 tbsp plain Greek yogurt (or mashed avocado)
• 1 tsp Dijon mustard
• ¼ cup diced celery
• Squeeze of lemon juice, salt & pepper to taste

1. Flake the drained tuna into a bowl.
2. Stir in the mayonnaise, yogurt (or avocado), mustard, and lemon juice.
3. Fold in the celery and season to taste.

Half mayo, half yogurt is the easiest starting ratio — noticeably less fat without tasting thin. Swap in mashed avocado on days you want more of a heart-healthy-fat profile instead.

• 4 salmon fillets (~6 oz each)
• 1–2 tbsp creole seasoning
• 1–2 tsp lemon pepper seasoning
• 2–3 tbsp coconut oil, melted

1. Preheat oven to 400°F (200°C).
2. Pat the salmon dry and place on a lined baking sheet.
3. Sprinkle evenly with creole seasoning and lemon pepper.
4. Pour the melted coconut oil over the fillets.
5. Bake 12–15 minutes, until just cooked through.

This is your everyday method, written out with placeholder amounts — adjust to match how you actually make it. Creole blends run salty, so a low-sodium version (or a lighter hand) keeps this in line with your kidney-stone awareness.

• 4 salmon fillets, cut into chunks
• ¼ cup plain Greek yogurt
• 1 tsp garam masala, ½ tsp cumin, ½ tsp coriander, ¼ tsp turmeric, ½ tsp chili powder
• 1 tbsp lemon juice, 1 tbsp ginger-garlic paste

• 1 tbsp oil or ghee
• ½ cup chopped onion
• 1 tbsp ginger-garlic paste
• 1 tsp garam masala, 1 tsp cumin, 1 tbsp coriander, ½–1 tsp chili powder
• 1 cup crushed tomatoes or passata
• ¼–⅓ cup cream or cashew cream
• ½ tsp sugar (optional)
• 1 tbsp kasuri methi (dried fenugreek), if you have it

1. Toss the salmon with the marinade; let sit 15–20 minutes — it doesn't need the long marinade chicken does.
2. Sear the salmon 1–2 minutes per side, just until starting to firm up; set aside.
3. In the same pan, sauté the onion until golden, then add ginger-garlic paste and spices; cook briefly.
4. Add the tomatoes and simmer until thickened, 8–10 minutes.
5. Stir in the cream and sugar; simmer a few more minutes.
6. Fold in the salmon and kasuri methi; simmer just 2–3 minutes more — salmon overcooks fast.

Lighter on onion and sugar than a standard tikka masala. Use cashew cream instead of dairy cream and this becomes a dish your wife can eat too, since it's seafood-based.

• 3 scallions, chopped
• 2 cloves garlic
• 1-inch piece fresh ginger
• 1 tsp allspice, 1 tsp dried thyme
• 1 tsp brown sugar (or less)
• Juice of 1 lime
• ¼–½ small scotch bonnet or jalapeño — start small
• 2 tbsp low-sodium soy sauce
• 1 tbsp oil

• 1½ lb shrimp, peeled and deveined
• 1 mango, cut into chunks

1. Blend all jerk sauce ingredients into a paste.
2. Toss the shrimp in about half the sauce; marinate 15–30 minutes. No extra salt — the soy sauce is your only salt source here.
3. Thread shrimp and mango onto skewers.
4. Grill or pan-sear 2–3 minutes per side, brushing with the remaining sauce partway through.

Built from scratch to control heat and salt directly. Start with a small amount of pepper and taste before adding more. Treat the mango as a flavor accent, not the bulk of the dish.

• 1 cup raw cashews
• 1 cup water, plus more to thin

1. Soak the cashews at least 2–4 hours, or overnight in the fridge.
2. Drain, then blend with fresh water until completely smooth.
3. Use immediately, or refrigerate up to a few days.

This is the base the soups below build on.

• 1 tbsp oil or butter
• 1 small onion, chopped
• 4 cups chopped mushrooms, broccoli, or asparagus — pick one
• 4 cups broth
• 1 cup cashew cream (RC-06)
• Salt & pepper to taste

1. Sauté the onion until soft.
2. Add the vegetable and cook a few minutes.
3. Add the broth and simmer until tender.
4. Blend smooth, or leave chunky.
5. Stir in the cashew cream and warm through — avoid a hard boil after adding it.

Same method across all three — just swap the vegetable.

• 1 tbsp oil or butter
• 1 small onion, chopped
• 3 cups chopped cauliflower (or turnip, jicama, or a mix with a little potato)
• 4 cups broth
• 1 lb mixed seafood — shrimp, white fish, clams
• 1 cup cashew cream (RC-06)
• Salt, pepper, herbs of choice

1. Sauté the onion until soft.
2. Add the cauliflower and broth; simmer until tender, 10–15 minutes.
3. Add the seafood and cook just until done.
4. Stir in the cashew cream and warm through.

Cauliflower picks up a soft, almost-potato texture once simmered. A half-and-half blend with real potato is an easy way to ease into the swap.

• Romaine or mixed lettuce
• Corn — light hand, a couple tablespoons
• Black olives
• Artichoke hearts
• Diced cabbage
• Carrots
• Palm hearts
• Peperoncini

• Olive oil, often with some of the artichoke-heart oil
• Vinegar, often combined with peperoncini vinegar for spice
• A little creole seasoning mix

1. Combine the salad ingredients.
2. Whisk the dressing, or spoon the artichoke oil and peperoncini vinegar straight in.
3. Toss and serve.

This one's genuinely yours, written out the way you described it. Already low-carb as written.

• 1 lb very fresh raw fish, shrimp, or scallops, diced small
• Citrus juice — lime for ceviche/kelaguen, or a soy-sesame mix for poke — enough to fully cover
• Aromatics: onion, chili, cilantro (ceviche) · scallion, sesame, seaweed (poke) · fresh coconut, hot pepper (kelaguen)
• Salt to taste

1. Dice the seafood small and even.
2. Cover with the citrus (or soy-sesame mix for poke).
3. Ceviche/kelaguen: let sit 15–30 minutes, until the surface turns opaque. Poke: marinate only briefly, serve right away.
4. Mix in the aromatics and serve cold.

One technique, three styles — only the citrus, aromatics, and seasoning change.