Tzatziki

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This well-known Greek sauce is one of those recipes I’ve been meaning to put up on my site for ages and ages and just kept forgetting to do it.  This year I’m really trying to get to posting all those recipes I make often but are the meal “extras” and not the “main attraction”.   This is typical condiment with Greek grilled kebabs and koftas or Greek Baked Chicken.  It’s also great with seafood croquettes and on shawarma wrap sandwiches.  I’ve even used this on cucumber-tomato salads as a dressing!  It’s ever so simple to make, too!

Be sure to squeeze out as much water from your grated cucumber as you can before combining all the ingredients or else it will bleed out its water into the sauce and really weaken the flavor and spoil the appearance.  This recipe is not suitable for Induction due to the yogurt, but you could make it with all sour cream and enjoy 2-3 Tbsp.  This sauce is suitable for other Keto diets and Primal Blueprint (occasionally), but not at all Paleo approved.

INGREDIENTS:

1 large 8-9″ cucumber, peeled, seeded and grated

1 c. drained or Greek yogurt, or half yogurt and half sour cream (my personal preference), or all sour cream (for lower carbs)

1 clove garlic, minced

1 T. yellow onion, minced finely

½ tsp. dried dill weed (or 2 sprigs fresh, chopped)

½ tsp. dried mint (or 1 T. fresh, chopped fine)

Dash each salt and black pepper

DIRECTIONS:  At least 1 hour before serving, peel the cucumber.  Cut in half and seed with a spoon.  Grate the cucumber onto paper toweling double thick or a clean cotton kitchen towel (not terry cloth, please).  Blot or wrap and squeeze to remove water.  Repeat with fresh paper towels as there will be more water!  Get as much water out as you can.  Add cucumber to a medium bowl.  Add all remaining ingredients and stir well.  Cover and chill until ready to serve.

NUTRITIONAL INFO:   Makes about 2 cups or 4 servings (perhaps more depending on how much people eat).  1/4 of the batch contains:

102 calories

8.1 g  fat

4.6 g  carbs, .8 g  fiber, 3.8 g  NET CARBS

3.2 g. protein

110 mg sodium

290 mg potassium

<10% all macronutrients.

Spinach Salad with Olive Dressing

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Whenever I make up a batch of my Olive Tapenade, I love to use part of it for a lovely salad dressing.  This salad came about in just such a scenario.  We had enjoyed the tapenade I made this week on my Almond-Arrowroot Crackers and there were just a few tablespoons left.  I had an open bag of fresh spinach, with just enough left for two salads, so I took the balance of the tapenade and created a tasty spinach salad to go with our dinner tonight.  It was DELISH!  This recipe is suitable for all phases of Atkins, Keto diets and Primal-Paleo as well.

More delicious low-carb salads can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in 1, 2, 4 and 5! Order your 5-volume set TODAY! (available individually) from Amazon or http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

3 c. fresh spinach leaves

12 slices cucumber

8 tiny San Marzano tomatoes (or cherry tomatoes), sliced in half

2 T. my Olive Tapenade

3 T. olive oil

3 T. red wine vinegar

Dash each salt and pepper

Sprinkle of Parmesan Cheese (optional)

Few Slivers of red onion (optional)

DIRECTIONS:  Plate half the spinach in each of 2 salad bowls or plates.  Top each decoratively with 6 slices of cucumber and 4 of the tomatoes.  Add red onion if using.  Sprinkle with Parmesan if using.  Drizzle each salad with half the dressing and serve at once.

NUTRITIONAL INFO:   Makes 2 salads, each complete salad contains:  (does not include Parmesan or red onion)

254 calories

26.3 g  fat

4.15 g  carbs, 2.2 g  fiber, 2.95 g  NET CARBS

1.75 g  protein

239 mg sodium

390 mg potassium

9% RDA Vitamin B6, 32% A, 25% C, 27% E, 12% copper, 20% iron, 14% magnesium, 27% manganese, 10% riboflavin.

DRESSING ALONE:  half recipe contains: 239 calories, 26 g  fat, 1.2 g  carbs, .5 g  fiber, .7 g NET CARBS and .2 g  protein

Orange Vinaigrette

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This salad dressing has previously appeared on my website with a delicious kale salad I posted not long ago:   Kale-Orange-Walnut Salad.

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I am posting the dressing separately to add it to the salad dressing category so it won’t be overlooked when readers are reviewing Salad Dressings.   Just today, I used this dressing, adding a bit of Sofrito to create this tasty chickpea salad.  I suspect you talented cooks out there will think of lots of creative ways to use it.

This recipe is not suitable until you reach Atkins Phase 2 OWL.  It is perfectly acceptable for Keto diets and Primal-Paleo.

VARIATION:  You can substitute 1 oz. sugar-free dried cranberries for some of the orange juice or just add them to this recipe as written and have a a totally different taste that is equally good!  Just add the cranberries to the dressing ingredients and when they have softened, mash them with the back of a spoon and blend them into the dressing.

INGREDIENTS:

1 clove garlic, minced (or 1/8 tsp. garlic powder)

3 T. fresh-squeezed orange juice

3 T. extra virgin olive oil  (I used a combination of Black Walnut oil and olive oil)

1 T. balsamic vinegar

Few shakes each of salt and black pepper

DIRECTIONS:   Mix all ingredients in a small bowl and stir.  Chill until ready to use.  Should keep a week if any is leftover.

NUTRITIONAL INFO:  Makes a total of 6 tablespoons or 3 servings of 2 T. each.  Each 2 T. serving contains:

133 calories

13.65 g  fat

2.76 g  carbs, .06 g  fiber, 2.7 g  NET CARBS

.2 g  protein

104 mg sodium

39 mg potassium

10% RDA Vitamin C

Middle Eastern Chickpea Salad

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Middle Eastern Chickpea Salad

I just keep finding more and more fun ways to use my Sofrito sauce.  This salad was absolutely delicious!  It’s a mixture of a common Indian salad and classic Middle Eastern Tabouleh and some Sofrito thrown in for fun.  If you are in a hurry and don’t want to make up the Sofrito, just add some chopped cilantro and a tiny bit of finely minced red bell pepper to your salad for what the sauce will bring in flavor.  I chose to serve the salad in layers as shown above, but it could just as easily be all tossed together.   Because chickpeas are high in carbs, this dish is not suitable for those on Atkins Induction or still in the early stage of your Ketogenic Dieter.  Wait until you’re nearly to goal or are already in Maintenance to enjoy this delicious salad.  This salad is not suitable for Primal-Paleo.

INGREDIENTS:

6 cherry tomatoes, cut into halves or quarters

1 c. canned chickpeas, drained and rinsed in a colander

1 recipe Tabouleh (below)

1 recipe Orange Vinaigrette (below)

TABOULEH INGREDIENTS:  Mix the following up in a medium bowl and set aside.

1 c. parsley, chopped

¼ c. fresh mint, chopped (1 2 tsp. dried, crumbled leaves)

1 6″ green onion , chopped

1 T. fresh lemon juice

1 clove garlic, ninced

3 T. extra virgin olive oil

Dash each salt and pepper

ORANGE VINAIGRETTE INGREDIENTS:  Mix the ingredients below in a small bowl and set aside.

1 T. fresh-squeezed orange juice

½ clove garlic, minced

1 tsp. balsamic vinegar

1 T. walnut oil or olive oil

3 T. Sofrito sauce

ASSEMBLY:  If you are going to serve this layered as shown in the pic above, using a 3rd bowl, add the chickpeas and the cut up tomatoes.  Stir to mix. Add the vinaigrette to the chickpea-tomato mixture and stir well.  Spoon up 1/3 of the Tabouleh onto each plate, then top with 1/3 of the pea-tomato mixture.  Serve at once or keep chilled until ready to serve.  If tossing altogether and serving that way, well I don’t have to give you instructions on how to do that, do I?  :)  ENJOY!

NUTRITIONAL INFO:  Makes 3 servings, each contains:

309 calories

22 g  fat

24.56 g  carbs, 5.63 g  fiber, 19.93 g  NET CARBS  (I DID say this is not for Induction! :) Chickpeas are carb-y!)

5.63 g  fiber

19.9 g  protein

318 mg sodium

451 mg potassium

17% RDA Vitamin A, 31% B6, 62% C, 16% E, 7% calcium, 24% copper, 45% iron, 14% magnesium, 38% manganese, 14% phosphorous, 15% zinc

 

 

 

Smoked Gouda Cauliflower

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This is one of my older recipes that has proven to be a real winner in my collection. I thought I’d feature it again today as I’m making it for dinner tonight.  It’s one of my favorite cauliflower creations.  The recipe was inspired by one I saw in my copy of Dana Carpender’s 500 Low-Carb RecipesThe original recipe uses cheddar cheese, but I found that switching to Smoked Gouda turned out to be sheer heaven for me.  Smoked Gouda doesn’t melt easily, but once it does, it truly transforms the ordinary into the sublime.  It is the smoked Gouda that truly sets this dish apart from all the other cauliflower casseroles I have ever eaten.  I served it to my brother, who was once an executive chef at Top of the Mark in San Francisco and he RAVED about it!  It’s Atkins Induction friendly, too!

This recipe appears in Volume 1 of Low Carbing Among Friends (click for more info) by best-selling author Jennifer Eloff and other talented chefs.  There are 5 volumes already released and two more due out soon!  More info on their Facebook page linked above.   You can order Vol. 1 or the entire set here or at Amazon.com.  These cookbooks are filled with easy, gluten-free, tasty low-carb creations by a group of very creative cooks. You’re going to WANT these fast-selling cookbooks, folks.  GET YOURS TODAY!

INGREDIENTS:

1 medium-large head cauliflower

6 oz. cream cheese, softened

4 oz. smoked Gouda cheese, grated or shredded

¼ tsp. coarse black pepper

Dash salt (optional)

Optional:  chopped chives or green onion to top

DIRECTIONS:

Cut up cauliflower into manageable pieces and boil or steam until tender.  Drain off any water and mash the chunks up slightly with a fork (do not puree, however).   Stir in softened cream cheese until it is melted and blended well.  Grease glass casserole dish and spoon half the cauliflower mixture in.  Sprinkle with half the grated smoked Gouda (I do not recommend using slices for this.  Grate it to facilitate melting).  Spoon remaining cauliflower into dish and top with rest of Gouda cheese.   Sprinkle with just a dash of salt and pepper if desired, but cheese has a lot of sodium.  If you are sodium sensitive, I wouldn’t add ANY salt.   Sometimes I add some chopped chives or green onion to the top, but this is not in the nutritional info below.  Bake at 350º for 20-30 minutes or until bubbly.

NUTRITIONAL INFO: Serves 6, each serving contains:  (you may get up to 8 servings and that will lower the net carbs even more)

190.3 calories

15.22 g  fat

6.17 g  carbs

2.4 g fiber

3.77 g  NET CARBS

8.77 g  protein

312 mg  sodium

Purple Cabbage and Kale

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I always hesitate to cook cabbage.   It’s my husband’s least favorite vegetable in all the world.  He will eat it, but usually begrudgingly, as he is really not very fond of it.   I, on the other hand, just love the stuff!  I love the green, savoy, Chinese.  I love it stir-fried, boiled, steamed, raw or cooked into soups, casseroles and especially cooked as is done in India, with exotic Indian spices.  But I do try to find creative ways to cook it so that my husband might actually enjoy it.  To that end, I have had a few successes.  Last night’s creation was another one of these please-your-man successes.  He said nothing during the meal, but as we cleared the table, He said:  “That cabbage dish was pretty tasty!”  Coming from him, the compliment definitely put a smile on my face.

This recipe is a bit carb-y for such a simple vegetable side, but the carbs are good carbs, all from the vegetables themselves.  This recipe is suitable for all phases of Atkins, Keto, Primal and Paleo nutritional lifestyles.

INGREDIENTS:

3 oz. onion, sliced thinly

2 c. shredded purple cabbage

1 c. raw kale, stemmed and sliced coarsely

1 T. my Sofrito sauce

Dash each salt and pepper

DIRECTIONS:  Heat the olive oil in a skillet or wok over high heat.  Add the onion and saute until it is softened and just beginning to caramelize.  Add the cabbage and kale and stir-fry just until the cabbage is softening, as you don’t really want to lose all of the crunchiness or the pretty color.  The kale should be cooked adequately by the time cabbage is done just right.  Stir in the Sofrito and sprinkle on the salt and pepper.  Remove from heat.  I served mine with my Montreal Baked Chicken and they were delicious together!

NUTRITIONAL INFO:     Makes 4 servings, each contains:

93 calories

7.6 g  fat

5.1 g  carbs, 1.32 g  fiber, 4.78 g  NET CARBS

1.3 g  protein

21% RDA Vitamin A, 10% B6, 56% C, 7% E, 7% copper, 13% manganese

Kale-Cranberry-Walnut Salad

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I was so taken with the Kale-Orange-Walnut Salad I made last Fall, I decided to give it a go with dried cranberries to have with our grilled rib-eye steaks tonight.  WOW!  It was amazing!  The combination of sweetened cranberries, tangy onion and earthy walnuts is just amazing with kale!  This salad is not acceptable until you reach the berries level of the Atkins carb re-introduction ladder.  It is perfectly suited to Ketogenic, Primal or Paleo lifestyles as well.

SALAD GREENS:

1½ oz. kale leaves, stems removed, julienned or broken apart coarsely

1 oz oz. raw onion, sliced thinly (I used white, but red onion would also be good)

½ oz. walnuts, coarsely broken apart  (about 7 halves)

Sprinkle of grated Parmesan cheese (optional)

CRANBERRY VINAIGRETTE:

1 oz. sugar-free dried cranberries

2 T. walnut oil or flax oil

2 tsp. balsamic vinegar

Dash salt

½ packet stevia (optional, if cranberries are particularly tart)

DIRECTIONS:  Mix the salad dressing ingredients (all but the berries) in a small bowl.  Add the dried cranberries and allow them to macerate in the dressing while you prepare the rest of the salad.

Remove the tough stems from the kale.  Wash and dry the leaves.  In a medium bowl (or directly on the serving plates) tear apart the kale (or cut up smaller if you prefer).

Atop the bed of kale, thinly slice the onion, add the walnuts and pieces of macerated cranberries.  Toss lightly.  Plate the greens onto two plates and refrigerate until ready to serve.

With the back of a spoon, mash completely 3-4 of the softened cranberries.  Stir and set aside for dressing flavors to further develop.

Right before serving, spoon the vinaigrette over the greens being sure the cranberries are evenly distributed over the two servings of greens. Sprinkle with a wee bit of Parmesan if using (it really does add a bit of flavor).

NUTRITIONAL INFO:   Makes 2 servings, each contains:

192 calories

18.35 g  fat

6.8 g carbs, 1.7 g  fiber, 5.1 g  NET CARBS

2 g protein

90 mg sodium

150 mg potassium

23% RDA Vitamin A, 7% B6, 35% C, 7% E, 20% copper, 8% iron, 23% manganese, 6% phosphorous

Smoky Sofrito Spinach

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I created an absolutely delightful spinach dish tonight.  I served it alongside some grilled ribeye steaks, but it would be great with any meat or broiled seafood.  It’s incredibly simple to put together and only needs 20-30 minutes bake time!  Both I and my husband liked the flavors of this very creamy dish a lot and I’ll definitely be making it again.  It is suitable for all phases of Atkins but it is not appropriate for Paleo.  Primal folks that eat occasional dairy can certainly have this once in awhile.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

10 oz. frozen, chopped spinach, thawed and drained

½ c. sour cream

3 oz. quality smoked Gouda cheese, shredded or grated

3 slices bacon, chopped and browned (save grease to oil your baking dish)

3 oz. onion, chopped (I used a purple onion)

2 T. my Sofrito sauce

Dash salt

1 T. bacon grease

DIRECTIONS:   Preheat the oven to 350º.  Place the defrosted, drained spinach in a medium mixing bowl.  Add the sour cream and stir.  Brown the bacon and using a slotted spoon dip it up into the spinach mixture.  Add the Gouda cheese, Sofrito sauce, salt and stir well.  Grease a small baking dish with the grease created from frying the bacon (I had 1 T. total).  Pour the spinach mixture into the greased dish.  Place in the preheated oven and bake for 20-30 minutes or until hot throughout and the the cheese is fully melted.  Serve at once.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

250 calories

20.5 g  fat

7.12 g  carbs, 2.50 g  fiber, 4.6 g  NET CARBS

11.12 g  protein

575 mg sodium

350 mg potassium

68% RDA Vitamin A, 28% C, 15% E, 10% B6,  25% calcium, 14% copper, 19% iron, 17% magnesium, 29% manganese, 10% phosphorous, 19% riboflavin, 10% selenium, 8% thiamin, 5% zinc.

Spiced Roasted Parsnips & Carrots

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I absolutely LOVE the Middle Eastern Spice Bland known as Baharat.  The hint of cinnamon and cloves (or allspice) enhances so many foods in that part of the world!  It’s used on many chicken, duck, pheasant and fish dishes of the region.  But I’ve discovered it is wonderful on vegetables as well.   Tonight I tried it on some roasted vegetables and the final dish, simple as it was, far exceeded my expectations.  This would be wonderful to serve alongside your Holiday turkey or baked ham!

Parsnips and carrots are both a little high in carbs, but it’s what I had on hand.   I’ve been a little under the weather and need to get to the grocery store soon. Subbing in fresh pumpkin or winter squash chunks for the carrots and cauliflower or turnips for the parsnips would greatly reduce the carb count for this a dish, and likely be just as good.  This recipe is not suitable for Atkins Induction.  You should wait until Pre-Maintenance or Maintenance, or until you reach goal weight on your Keto program before enjoying this dish.  This dish is perfectly suitable for Primal-Paleo devotees.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

1½ c. carrots, peeled, cut into ¼” slices (or cubes)

1½ c. parsnips, peeled, cut into ¼” slices (or cubes)

4 oz. onion, slivered thinly

4 T. olive oil

Dash black pepper

1 tsp. my Baharat Middle Eastern Spice Blend

DIRECTIONS:  Preheat the oven to 400º.  Cut up the vegetables and place in a baking dish.  Sprinkle with the spice blend and black pepper and toss well.   Drizzle with the olive oil and stir several times to distribute the oil to all pieces.  Place the baking dish in the preheated oven and bake for about 45 minutes, stirring twice during the baking.  Serve with your favorite  meats.  I served mine with a seared sirloin strip and some Brussels sprouts.

NUTRITIONAL INFO:  Makes 5 servings, each contains:

149 calories

11 g fat

12.6 g  carbs, 3.5 g  fiber, 9.1 g  NET CARBS

1 g  protein

31 mg sodium

294 mg potassium

44% RDA Vitamin A, 8% B6, 13% C, 8% copper, 16% E, 16% manganese

Shawarma “Chicken Salad”

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I was originally going to make my regular Chicken Waldorf Salad recipe for super tonight.   But my husband wanted a green salad, so we agreed to compromise and serve the Waldorf Salad basically atop a nice tossed green salad.  I used the Shawarma Mayo Dressing I usually use on my Waldorf Salad but also added a bit of the Shawarma seasoning to the chicken when I sauteed it in the skillet.  This salad is delicious!  I can get by using a little less dressing serving it this way, too.  :)  This salad is not suitable until Atkins Pre-Maintenance or Maintenance due to the apple, unless you have reached the higher-carb fruits level of the carb ladder in Phase 2.  It’s one of the carbier recipes on my website with the apple in it.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

3 oz. raw chicken breast, cut in bite-sized pieces

1 T. unsalted butter

1½ c. mixed salad greens

2 oz. diced apple (or you can sub in 1 oz. pomegranate kernels)

8-9 walnut halves, broken up a bit

1½ T. homemade mayo

¼ tsp. my Shawarma Spice Blend (or I like even more)

DIRECTIONS:   Mix most of the Shawarma Spice blend into the homemade mayo and refrigerate until ready to serve.  Melt the butter in a skillet.  Add chicken and sprinkle with a tiny bit of the Shawarma Spice blend as you saute it until golden brown.  Fill your salad bowl with mixed salad greens.    Top with chicken.  Sprinkle on broken up walnuts and diced apple.  Serve the Shawarma mayo dressing either in the center of the bed of greens or separately at the table.  ENJOY!

NUTRITIONAL INFO:  Makes just 1 salad, so you’ll need to adjust for more people.  Each salad contains:

587 calories

51 g  fat

14.3 g  carbs, 4.7 g  fiber, 9.6 g  NET CARBS

28.8 g  protein

165 mg sodium

213 mg potassium

18% RDA Vitamin A, 41% B6, 12% B12, 42% copper, 216% iron, 19% magnesium, 40% manganese, 79% niacin, 37% phosphorous, 14% riboflavin, 40% selenium, 13% thiamin and 19% zinc.

Southern “Cornbread” Stuffing

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If you’re looking a low-carb version of Mom’s cornbread stuffing, you need look no further.  Southern girl that I am, I’m pretty fussy about cornbread stuffing!  I had about given up on finding a way to make it with low-carb breads and end up with MY definition of stuffing heaven. However………. this recipe is a great imitation of cornbread heaven for me.   It will grace your holiday bird, baked chicken, roasted pork or stuffed chops and make you PROUD!  It is hands down THE very best stuffing I’ve made since I began low-carbing over 4 years ago.   The bread in this recipe brings a slight corn taste to the stuffing (even if made without the corn flavoring!) that none of my previous stuffings have been able to achieve.  This is so close to my traditional buttermilk cornbread recipe, I’ll never make the higher-carb version again,……………not even for guests!

I’ve managed to trim down the carbs to make it acceptable for those following a low-carb lifestyle, something traditional cornbread stuffing can never do.  This recipe is NOT acceptable for Atkins Induction.  If you are still in the Induction Phase, try instead my Induction-friendly Eggplant-Jicama Stuffing.  This recipe is suitable for Keto diets but definitely not for Primal-Paleo.   By the way, this stuffing freezes well, as I have frozen it many times.  So you will be able to make your holiday stuffing ahead of time as long as you don’t actually stuff the bird cavity.  I have always preferred the toasty top stuffing gets outside the bird and don’t stuff the bird at our house. Just thaw and reheat your stuffing the day you roast your Thanksgiving or Christmas turkey.  When I make stuffing ahead, I under-cook it a bit so that when it is reheated and browned, it doesn’t dry out too much.

INGREDIENTS:

1 recipe of my Jalapeno Cheese Bread

6 oz. chopped onion

6 oz. chopped celery

1 stick unsalted butter (8 T.)

1 c. chopped parsley, loosely filled

4 tsp. Dad’s Poultry Seasoning

½ tsp. black pepper

2 c. chicken broth, preferable homemade (stuffing is best if 1 cup of this is the pan juices from your turkey roasting pan. :))

DIRECTIONS: Cook the jalapeno cheese bread as instructed in that recipe.  When cooled, coarsely break it up in a large bowl  Add the parsley and stir. Set aside for now.

Preheat the oven to 350º/  Melt the butter in a skillet and saute the celery and onion until very tender.  I do NOT like crunchy bits in my stuffing! :)

Add the sauteed veggie mixture, butter and all, to the dry ingredients in the bowl.  Add seasonings and finally the broth.  You may have to add more broth if the resulting mixture is not fairly wet (but not soupy).  Stir well to blend all ingredients.  Pour into a well-buttered 9×13 baking pan or two round pans.  I personally like to drizzle 1-2 T. more melted butter on top, but that isn’t necessary or included in the numbers below. Bake at 350º for about 30-40 minutes or until golden brown on top.

NUTRITIONAL INFO: Makes 12 servings (approximately 3/4 c. each).  Each serving contains:

282 calories

26 g  fat

7.16 g  carbs, 3.16 g fiber, 4 g NET CARBS

9.1 g  protein

190 mg sodium

135 mg potassium

17% RDA Vitamin A, 12% B12, 11% C, 10% calcium, 27% iron, 19% phosphorous, 11% riboflavin, 14% selenium

Kale Sofrito

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Click to enlarge (entire batch or 2 c. shown on salad plate)

Man, I’ve discovered yet another delicious use for my tasty Sofrito sauce!  If you like kale, you really need to try this recipe.  Best kale dish I’ve ever eaten!  If you’re not so fond of kale, you might just like it cooked THIS way!  One tiny little addition to my usual boiled kale and onions recipe took it to a whole new flavor level.  What a flavor transformation!  Neither the kale nor the Sofrito tastes were dominant, but they complimented each other nicely.  The Sofrito addition rounded off that cruciferous taste kale has!……… TOTALLY!!  I sometimes fix kale as a side dish with a meat entree, but sometimes I will just eat 2 servings and call it a full meal…….usually at lunch time like today!

Kale and onions alone are pretty carb-y, so you might not be able to fit this dish into your meal plan during Atkins Induction Phase, although all the ingredients are allowable during Induction.  When you take stock of the nutritional info below, you are definitely going to want to fit this into your regular recipe rounds on a regular basis once you reach Phase 2 and begin to up your carb levels a bit.  Just look at how nutritious it is!  This dish is suitable for other Keto diets and Primal-Paleo programs as well.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

 

INGREDIENTS:

2 slices bacon

2 oz. onion, chopped or sliced coarsely

1 small bunch kale (I forgot to weigh, but about 3-3½ cups after stemming and chopping)

2 T. my Sofrito sauce

Dash salt and coarse black pepper

Enough water to cover veggies

DIRECTIONS:  In a medium soup pot, brown the bacon partially, add the onion and saute until the onion begins to caramelize and brown.  Stem and coarsely cut up the kale leaves.  Add to the bacon and onions, along with the Sofrito, salt, pepper and cover all with water.  Bring to a boil and then lower heat to a gentle simmer for about 20-30 minutes.   I do not cover any green vegetables when cooking, as covering them makes them turn much browner or yucky green during cooking.  When done, drain off the liquid into freezing containers for future vegetable soup stock.  It’s wonderful that way plus you recapture vitamins and minerals that were lost to the  stock during cooking!    :)

NUTRITIONAL INFO:  Makes two 1-cup main dish servings, each contains: (or 4  ½c. svgs. as a side dish, but do half the stats below)

180 calories

12.3 g  fat

13.1 g  carbs, 2.5 g  fiber, 10.6 g  NET CARBS

7.3 g  protein

365 mg sodium

523 mg potassium

110% RDA Vitamin A, 20% B6, 169% C, 12% calcium, 34% copper, 22% iron, 12% magnesium, 45% manganese, 8% niacin, 9% phosphorous, 12% riboflavin, 11% Thiamin, 6% zinc

Grilled Chicken Salad

Click to enlarge (shown with my Balsamic Vinaigrette)

Click to enlarge (shown with my Balsamic Vinaigrette)

As of this week, I have returned to Atkins Induction (four years into my Atkins journey), as my very smart, very stubborn metabolism is fighting me tooth and nail to lose my last 20 or so pounds.  I have been stalled at the same weight for precisely 3½ years, with no appreciable gains, no appreciable losses.  I need to focus on the fact that I have maintained my weight for four years!  That alone is quite an accomplishment, considering my husband is NOT low-carbing 100% with me and often indulges in verboten foods in front of me.  I should not just dwell on the fact that I haven’t lost anymore after the initial 36#.

For this reason, I won’t be (baking or) posting very many breads, cakes or desserts for awhile.  Although eating them hasn’t outwardly caused me to gain weight, eliminating them for awhile just might facilitate my beginning to lose again.  You see the most of my dairy intake is from baked goods, so in ditching them, I ditch the major intake of cream, cream cheese, hard cheese and soft cheese, which may just be an issue for my weight loss efforts.  Plus, I find when baked goods are in the house, I eat them.  Simple as that.  So for awhile, the lion’s share of my posts will be main dishes, veggies, salads, and complimentary foods like sauces, condiments and spices I create.  I hope my readers will be patient with my temporary website “detour” and hope it will not last for long.  I am the eternal optimist. :)  Fortunately, I already have lots of dessert and baked goods recipes on the site for you to browse through and try out until I can afford to start eating such things again on a regular basis. I will do a little baking during the holidays, for hubby and family, but that’s all I can really do along those lines until I get to my goal weight.  :)

The light and delicious salad shown above was what we had for lunch today.   I remembered I had a char-grilled chicken breast in the freezer I decided to thaw and slice to have atop our salads.  We both love smoked meats on green salads!  A very nice and easy lunch!   This salad keeps me easily within my max carb number for the day.  This dish is suitable for all phases of Atkins, Keto diets and Primal-Paleo consumption as well.

INGREDIENTS:

2½-3 c. loosely packed mixed salad greens of your choosing (enough to fill a dinner plate nicely)

¼ small carrot, sliced thinly (optional)

5 thin slices cucumber

3 cherry tomatoes, sliced in halves

3 oz. grilled chicken breast, sliced thin (I leave the skin on)

1½ T. my Balsamic Vinaigrette: http://buttoni.wordpress.com/2013/10/28/balsamic-vinaigrette/

DIRECTIONS:  Cut up and plate the salad greens, carrot, tomatoes and cucumbers.  Slice and add the grilled chicken.  Top with the dressing and serve.  ENJOY!

NUTRITIONAL INFO:  Makes salad for 1 person.  This salad contains:

329 calories

20.2 g  fat

8.9 g  carbs, 4.1 g  fiber, 4.8 g  NET CARBS (3.6 if you omit the carrot)

25.7 g  protein

356 mg sodium

415 mg potassium

Balsamic Vinaigrette

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This delicious vinaigrette is good on green salads, cucumber salads, tomato or mushroom salads.   With a little more extra-virgin olive oil added, it makes a wonderful dipping oil for homemade breads to compliment your next Italian dinner!  I rarely actually measure any of these ingredients, but did so to develop a recipe I could finally get around to adding to my website recipe collection.  I have just never thought of dressings as needing recipes before.  I just start throwing stuff into a bowl until it tastes good enough to put on my salad.  :) I like to use this recipe also as a dip for bread when I serve Italian fare.  It is particularly good with my Gluten-Free Focaccia bread baked as a loaf, then sliced for dipping: http://buttoni.wordpress.com/2013/04/22/gluten-free-grain-free-focaccia/.   This recipe is suitable for Atkins Induction, Keto programs, and Primal-Paleo as well.

INGREDIENTS:

½ c. extra virgin olive oil

2 T. balsamic vinegar

1 clove garlic, minced

1/8 tsp. onion powder

¼ tsp. crushed red pepper flakes (or 1/8 tsp. ground cayenne)

¼ tsp. dried oregano, crushed

Dash salt

1/8 tsp. coarse black pepper

DIRECTIONS:  Mince garlic into a small bowl. Measure out all other ingredients into the bowl.  Stir ingredients well.  This is best made a day ahead, but that is not absolutely necessary.  Don’t be alarmed that your spices and garlic will turn dark overnight.  Balsamic vinegar stains foods that way. I transfer any leftover to an old bottle and just store in at room temperature in my pantry.  It keeps a very long time that way (the oil is the first to go rancid, so one smell will tell you when it is time to toss it out).  Store in your refrigerator if you prefer.  I usually use mine up in a week or so, so spoilage has never been a problem for me.

NUTRITIONAL INFO:   Makes about 10 Tablespoons of dressing.  1 T. contains:

99 calories

11 g  fat

.73 g  carbs, .40 g  fiber, .33 g  NET CARBS

.05 g  protein

36 mg sodium

7 mg potassium

10% RDA Vitamin E

Kale-Orange-Walnut Salad

Click to enlarge

Click to enlarge

I bought a lovely bunch of kale at the store today and decided rather than cook it all, I’d like to try a salad with part of it.  Since kale is a bit strong to me, I thought a bit of fruit might round it out.  And it did!  The earthy taste of the walnuts and walnut oil playing off the citrus in the orange vinaigrette are what make this for me.  This salad is delicious alone, but would be delightful with boiled or grilled shrimp added as well, or some cooked bits of white chicken meat, making it a complete meal.

This recipe is not suitable until you reach the the higher fruit level of the Atkins OWL carb ladder (Phase 3).  It is perfectly OK for Ketogenic diets (although you may want to use lower-carb berries rather than oranges).  It is also suitable for Primal and Paleo as well.

You will find many more delicious salads and dressings like this in the hottest selling Low Carbing Among Friends cookbooks.  International author Jennifer Eloff has pulled in the most incredible talent on the the low-carb cooking scene.  Together they bring to you a bevy of tasty recipes any cook would be proud to serve to friends or family.  Order your personal set (or individual volumes) today from Amazon or here:   http://amongfriends.us/order.php 

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BASE SALAD:

1½ oz. kale leaves, stems removed, sliced thinly  (this was 2 large leaves for me)

2 oz. raw onion, sliced thinly (I only had white on hand, but red onion would be perhaps even better)

½ oz. walnuts, coarsely broken apart  (about 7 halves)

2   ½”-slices of orange, cut into thirds

ORANGE VINAIGRETTE:

1 medium orange (you will only use part of it for this recipe)

2 T. walnut oil (important not to substitute other oils here)

2 tsp. balsamic vinegar

2 T. orange juice (fresh squeezed)

Dash each salt and coarse black pepper

Dash garlic powder (optional)

DIRECTIONS:  Cut the orange in half across the segments.  Peal one half of the orange with your knife.  Cut away 2 slices about the size of two large sections and cut the two into about 6 bite-sized pieces.  Set aside.  In a small bowl, squeeze out 2 tablespoons of orange juice from the uncut half.  to the orange juice, add the walnut oil, balsamic vinegar, salt, pepper and if using, the garlic powder.  Stir and set aside.

Remove the tough stems from the kale.  Wash and dry the leaves.  Julienne slice the kale (thinly) and place into a medium salad serving bowl (unless you plan to plate the salads individually). In that case, you can use any old bowl large enough to toss this in.  Add the thinly sliced onion, walnuts and pieces of orange.  place the bowl of greens and fruit in your refrigerator until ready to serve.

The final step right before serving is to pour the orange vinaigrette over the greens and toss well to coat.  If you wish to plate it, place half the salad onto each of two individual serving plates. Garnish with a slice of orange if desired.  I didn’t have any tonight, but a sprinkle of pomegranate kernels would be delicious as well as pretty on this salad.  :)

NUTRITIONAL INFO:   Makes 2 servings, each contains:

206 calories

18.4 g  fat

9.85 g carbs, 3.20 g  fiber, 6.65 g  NET CARBS

2.3 g protein

90 mg sodium

229 mg potassium

24% RDA Vitamin A, 10% B6, 58% C, 8% E, 23% copper, 10% iron, 8% magnesium, 25% manganese, 7% phosphorous

Cheesie Chipotle Broccoli

Click to enlarge

Click to enlarge

If you like the taste of smoky chipotle peppers, you’ll probably like this dish; if not, you probably won’t. It came out delicious as we both love that flavor!  I served this dish with butter-seared pork chops, as I didn’t want any competing flavors.  There are already a lot of flavor layers in this recipe.  This dish is suitable for all phases of Atkins, other Keto diets and for those Primal diners that consume occasional cheese. This dish is not suitable for Paleo eaters.  VARIATION:  Substitute cauliflower for the broccoli.  I will be trying the cauliflower version soon as I think it may even be better than the broccoli version.  Stay tuned.   :)

INGREDIENTS:

4 c. raw broccoli, cut into chunks

6 oz. raw bacon, cut into ½” pieces

4 oz. red onion, chopped or sliced

4 large mushrooms, sliced

¼ c. my Chipotle Mayonnaise

1½ c. shredded Monterey Jack cheese (or cheese of your choice)

DIRECTIONS:  Cut broccoli into small-medium chunks.  Steam until done but still firm either over boiling water or in the microwave.  Remove and drain well.  Preheat oven to 350º.  While broccoli is cooking, saute the bacon in a skillet over high heat until nearly done.  Drain solids on paper towels.  In the remaining bacon grease, saute the onion until nearly tender.  Add mushrooms and continue sauteing until translucent.  Turn heat off.  Place onion/bacon mixture and broccoli into a large bowl.   Add 1 cup of the cheese, the mayo and toss to coat all of the mixture well.  Pour all into a greased 8×11 casserole dish and sprinkle with the remaining 1/2 cup of cheese.  Garnish with tomato slices if desired (optional and not included in numbers below).  Bake at 350º for 30 minutes.  ENJOY!

NUTRITIONAL INFO:  Makes 8 servings, each contains:

249 calories

22g fat

4.90 g  carbs, 1.48 g  fiber, 3.42 g  NET CARBS

9.3 g protein

238 mg potassium

373 mg sodium

10% RDA Vitamin B6, 54% C, 9% copper, 11% niacin, 11% riboflavin, 11% selenium, 9% thiamin

Spaghetti Squash-Spinach Bake

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Click to enlarge

I must admit, this is not the most attractive veggie dish I’ve ever made, but man was it ever tasty!  It’s a variation on a Rachel Ray recipe I saw her make one time.  She only used Parmesan and I not only increased the amount of Parm, but I added Monterey Jack to the mix.  It made it much creamier I think.    My husband openly admits he isn’t very fond of spaghetti squash, yet said this dish was MUCH better than he thought it was going to be.  Instead of his usual miniscule portion of spaghetti squash “to taste”, he actually ate a large portion of this dish!  That said a lot to me.  I actually LIKE spaghetti squash and found this savory dish had little of the “squash-y” taste that spaghetti squash usually has.  The red/green bell pepper and tomato design I added for visual impact added absolutely nothing to the flavor, so I’m not sure I will include that again, but it did make for a prettier picture than this dish would have had without it.  This recipe is suitable for all phases of Atkins and other Ketogenic diets but is not suitable for Primal or Paleo followers due to the cheese.  The original recipe as I recall had meat, Italian sausage I believe, and I actually put 3 oz. of cooked breakfast sausage in mine.  But both of us found it to be an extraneous flavor that actually detracted from the dish a bit.  We were having shrimp as our entree anyway.  I won’t be adding the sausage again in future.

INGREDIENTS:

1  3# spaghetti squash, cut in half, seeded and cooked (you will use just half of it in this recipe)

2 oz. onion, sliced

2 T. olive oil

1 c. packed, frozen, chopped spinach (measured after thawing/squeezing out as much water as possible)

½ c. Parmesan cheese, shredded

2 oz. Monterey Jack cheese, shredded

Dash each cayenne and black pepper

DIRECTIONS:  Oil a medium casserole dish with a bit of the olive oil.  Cut spaghetti squash in half, seed and place cut side down in 1/2″ water in a dish and microwave for 15 minutes on HI. Fork out the threads.  Wrap the unused squash half and store in fridge for future use. Preheat oven to 350º. Squeeze out water from the spinach (or place spinach in sieve and press the water out with the back of a spoon).  Measure out 1 packed cup for this recipe.

Heat the remaining olive oil in a non-stick skillet.  Saute the sliced onion until it begins to brown and caramelize.  Add the spinach and continue sauteeing a few minutes.  Add the spaghetti squash threads and mix well using a fork.  Add the shredded Parmesan, cayenne and black pepper and stir well to blend all ingredients evenly.  I used no salt as I find cheese brings enough sodium to recipes for my taste.  Spoon the mixture evenly into the prepared baking dish.  Sprinkle with the shredded Jack cheese. Garnish or decorate the top as desired (not included in nutritional stats below).  Pop dish into preheated oven and bake for about 30 minutes.

NUTRITIONAL INFO:  Makes 6 servings, each contains:

217 calories

18.3 g  fat

7.7 g  carbs, 2.05 g  fiber, 5.65 g  NET CARBS

9 g  protein

622 mg sodium (I told you the cheese would bring enough sodium to the dish!)

263 mg potassium

27% RDA Vitamin A, 13% C, 14% calcium, 13% iron, 10% magnesium, 15% manganese, 10% riboflavin

Purslane Salad

Click to enlarge

Click to enlarge

Does it get any prettier?  I have seen the occasional recipe that called for purslane over the years, but was never inclined to try any.  Quite honestly, I wasn’t very familiar with what it was.  But I have begun growing it on my patio in huge pots.  It is so hardy and has such lovely blooms!  The entire plant is edible, leaves and flowers!  I decided I was going to finally taste it today.  To me, the flavor of all three parts of the plant (flower, leaf and stem) I would liken to a lemony bib lettuce.  Purslane is powerhouse of nutrition:  http://www.naturalhealth-solutions.net/healthy-eating/powerhouse-of-nutrition-purslane.

To harvest purslane, you can just pinch off individual stems from the mother plant, grab the end of the stem with one hand, and in one quick motion with your other hand’s thumb and index finger, strip the leaves off the stems like you would strip rosemary leaves off the stems.  Place the leaves (and blooms,, if using) into a colander or sieve.  Rinse under cold water to remove any dirt or insects hiding there.  Purslane wilts fast in dressing, so wait and prepare and dress your salad right before serving.  Below is a pic of what edible purslane looks like growing:

click to enlargeCAUTION:  If you find and gather what looks like wild growing purslane, be sure to snap the stem.  If it oozes a white, milky-looking substance, BEWARE! What you have found IS NOT edible purslane!!  The plant that oozes the white milky substance when pinched is an inedible impersonator known as spurge that just happens to look like purslane!  If eaten by mistake, spurge will make you very, very sick!

The inspiration for this recipe is a Middle Eastern salad recipe known as Fattoush, which has toasted pita bread pieces in it.  Well, I decided to just omit the bread because I don’t need to be eating bread in my salads.  But you could break up toasted low-carb bread into this salad if you like.

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INGREDIENTS:

1 c. purslane shoots and leaves, stripped off stems (I only use the very tips of the stems)

2 c. romaine lettuce, broken into pieces

1/4 c. fresh mint, coarsely chopped

½ c. cucumber, peeled and diced

6 grape tomatoes (I cut mine into halves)

½ oz. red onion, slivered as thinly as possible

2 T. extra virgin olive oil

1 oz. fresh lemon juice

1 tsp. balsamic vinegar

1 clove garlic, minced

1/8 tsp. sumac (optional, but traditional in Fattoush)

Dash each salt and black pepper

OPTIONAL:  Toasted, broken up bits of 1 slice of low-carb bread

DIRECTIONS:  Harvest the purslane leaves and rinse under cold water and pat dry with paper toweling.  Add the torn lettuce, mint, cucumbers, red onion, tomatoes and salt/pepper.  In a small dish mix the measure out and stir the oil, lemon juice, balsamic vinegar, garlic and sumac.  Drizzle over the salad greens and toss.  Serve at once.

NUTRITIONAL INFO:  Makes 3 servings, each contains:

101 calories

9 g  fat

4.66 g  carbs, 1.43 g  fiber, 3.23 g  NET CARBS

1.1 g  protein

61 mg sodium

258 mg potassium

16% RDA Vitamin A, 25% C, 10% E, 16% iron, 11% manganese

Jicama Sofrito Salad

Click to enlarge

Click to enlarge

This tasty, quick salad was a lovely compliment to our tuna patties and steamed cauliflower this evening. It was very hot in Texas today and I wanted a very light, refreshing no-fuss meal.  The sofrito gave this salad a little “bite”, which played off the sweetness of the jicama quite nicely.  If you like things “hot”, you might want to double the sofrito in this.  This recipe is suitable for all phases of Atkins, as well as Primal and Paleo diners.  I suspect with the addition of some thin slices of cooked, smoked sausage or bratwurst, this would make a nice lunch entree.

INGREDIENTS:

2 c. jicama, sliced into small sticks

½ carrot, peeled and sliced

2 T.  red bell pepper, sliced

12 black olives (pitted)

1 T. my sofrito sauce:  (my recipe here: http://buttoni.wordpress.com/2013/05/21/sofrito/  ) (or any garlic/herb blend)

1½ T. Italian or balsamic vinaigrette

DIRECTIONS:  Cut jicama, carrot and bell pepper and place in a serving bowl.  Add the olives, sofrito and vinaigrette and toss. Chill for about 1 hour before serving.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

78.5 calories

5.3 g  fat

7.67 g  carbs, 3.9 g  fiber, 3.77 g  NET CARBS

.75 g  protein

120 mg sodium

\140 mg potassium

10% RDA Vitamin A, 25% C, 10% iron

Sauteed Bacon and Kale

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Click to enlarge

I just love kale, and I find the simpler I fix it, the better I like it.  For years I cooked it like my mother and grandmother fixed it, simmered in shallow water, with caramelized onion and bacon or chopped country cured ham.  Color doesn’t come out so pretty that way, however.  Today I craved it for lunch and just washed and sauteed half of the lovely bunch I bought yesterday (hubby doesn’t like kale) with some bacon.  It was SO good!  And the lovely color isn’t lost with sauteed kale!  I just made a meal on that and a piece of buttered low-carb, gluten-free bread (sadly, I had none of my cornbread left from earlier in the week).  This was delish!  And only 1 skillet and 1 bowl to wash up!  This is most assuredly suitable for all phases Atkins, Primal and Paleo regimens.

INGREDIENTS:

½ bunch kale (about 2 c.), washed

2 slices thick bacon, chopped

Dash salt and pepper (if desired)

DIRECTIONS:  Remove large, tougher stems from kale and coarsely cut up the leaves.  A little smaller stem is OK to leave on. Fry the chopped bacon in a skillet over high heat until nearly done.  Lower heat to medium, add chopped kale and saute just until wilted and done, about 5 minutes.  You don’t want to brown the kale, as that will tend to make it bitter.   Serve at once with your favorite meat, or serve as a meal itself, with a piece of buttered, low-carb corn bread or your favorite low carb bread or rolls.

NUTRITIONAL INFO:  Makes 2 servings (if serving as a side dish), each contains:

212 calories

19.4 g  fat

3.65 g  carbs, 1.30 g  fiber, 2.35 NET CARBS

6.05 g  protein

375 mg sodium

238 mg potassium

37% RDA Vitamin A, 12% B6, 12% B12, 53% C, 14% copper, 10% iron, 15% manganese, 14% niacin, 14% phosphorous, 16% selenium, 14% thiamin, 8% Zinc

Lupin Cornbread Stuffing

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Click to enlarge

I had 12 of my Lupin Corn Muffins I made this week leftover and decided to see what kind of stuffing they would make and I’m very impressed!  The slight bean lupin flavor didn’t come through at all and the stuffing didn’t come out yellow either!  Lupin flour can make baked goods VERY yellow!   I would not hesitate to use this corn muffin recipe for making stuffing I would be proud to serve to company. A word about allergy-prone readers:

CAUTION:  Lupin beans are technically a legume that is closely related to peanuts.  If you have a peanut allergy, there have been reports of some peanut sensitive people reacting negatively to lupin beans.  Although I’m not allergic to peanuts, I have discovered I am highly allergic to lupin flour an will not be doing any further experimenting with this low-carb flour.

This recipe would not be suitable until the legumes rung of the Atkins OWL carb ladder.

INGREDIENTS:

12 Lupin Corn Muffins:  http://buttoni.wordpress.com/2013/05/17/lupin-flour-corn-muffins/

3 oz. onion, chopped

3/4 c. celery, chopped

6 T. butter, unsalted

¼ c. parsley, chopped

2 eggs, beaten

1 c. homemade chicken broth

½ tsp. poultry seasoning: (I use this recipe: http://buttoni.wordpress.com/2010/11/20/dads-poultry-seasoning/ )

Dash ground thyme

Dash salt and pepper

DIRECTIONS:  Preheat oven to 350º.  Melt the butter in a skillet. Chop celery and onion and saute in the butter over high heat until tender.  Break up the corn muffins into fairly small bits in a large mixing bowl.  Add sauteed vegetables and parsley to the bowl.  Next add the spices, salt and pepper.  Beat and add in the eggs and chicken broth.  Stir well to blend.  Pour into greased rectangular baking dish.  Pop into 350º oven and bake for about 30 minutes or until center is set and top is browned.  Serve with pork, chicken, turkey, duck or other fowl or game.

NUTRITIONAL INFO:   Makes 10 servings, each contains:

231 calories

20.3 g  fat

5.13 g  carbs, 2.58 g  fiber, 2.55 g  NET CARBS

8.3 g  protein

298 mg sodium

144 mg potassium

11.5% RDA Vitamin A, 6% B12, 32% iron, 21% phosphorous, 7% riboflavin, 22% selenium

Zucchini “Donuts”

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Click to enlarge (bottom view)

I wanted to cook zucchini tonight and although a fritter of some sort was formulating in my head, I decided to make them in a fun shape for visual impact.  This is a great way to entice children to eat a veggie they might not otherwise eat!  After all, what child doesn’t like to eat donuts? I used my non-stick Wilton Donut pan (the large one, with 6 large donut shapes in the pan).  Thye cooked nicely and tasted GREAT!  They weren’t as crisp as I like my fritters, buy my husband thought they were just fine like this. They brown as shown above on the bottoms.  These are not suitable until Phase 2 of Atkins.  They are not acceptable for Paleo-Primal due to the oat fiber and lupin flour.  This is what they look like on the tops when done:

VARIATION:  You could omit the onion powder and Parmesan cheese in these, sub in 1/2 tsp. cinnamon and a couple packets of sweetener and have a sweet version for morning coffee.  Or double the recipe and do half as a veggie side dish, half as a morning sweet.

Click to enlarge

Click to enlarge (top view)

 

INGREDIENTS:

9 oz. zucchini, grated

3/4 tsp. onion powder

2 large eggs, beaten

Dash each salt and cayenne pepper

2 T. oat fiber (not oat flour, or oat bran, which are high in carbs)

1 T. coconut flour

1 T. unflavored, unsweetened whey protein powder

1 T. lupin flour (or 1 T. more unflavored whey protein powder)

3/4 tsp. baking powder

½ tsp. glucomannan powder (also called konjac powder)

2 T. grated Parmesan cheese

1 tsp. olive oil for oiling pan

DIRECTIONS:  Preheat oven to 350º.  Using a basting brush, lightly oil non-stick donut pan with olive oil and set aside.  Grate zucchini onto paper towels, blot on top with more paper towels to remove some of its natural water.  Place zucchini in medium bowl, add all other ingredients and stir to blend well.  With a slim rubber spatula or small spoon, dip the mixture evenly into the 6 compartments, leveling the batter.  The compartments will be pretty full, but this doesn’t rise up much, so that’s OK. If you don’t own a donut pan, you can use 6 muffin cups.  Or you could use a mini muffin pan, filling those slots nearly full with the mixture.    Pop into 350º oven and bake for 15-20 minutes or until firm to the touch.  Loosen from the pan with a knife tip and serve at once.

CAUTION:  Lupin beans are technically a legume that is closely related to peanuts.  If you have a peanut allergy, there have been reports of some peanut sensitive people reacting negatively to lupin beans.

NUTRITIONAL INFO:  Makes 6 zucchini “donuts”, each contains:

62.33 calories

3.73 g fat

5.28 g carbs, 3.42 g fiber, 1.86 g  NET CARBS

4.85  g. protein

126 mg sodium

137 mg potassium

10% RDA vitamin B12, 10% iron, 16% phosphorous, 10% selenium

Asparagus with Bacon and Onion

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Click to enlarge

I’ve always steamed my fresh asparagus, but tonight I decided to try and saute it.  I’m glad I did!  It was marvelous done this way!  I wanted to add the smoky taste of bacon and also the sweet edge of caramelized onion and the flavors were simple fantastic together.  Each enhanced the other!  This side dish is suitable for all phases of Atkins and Paleo-Primal diners as well.

INGREDIENTS:

1 bunch of fresh asparagus (mine had 20 stalks in it)

2 oz. yellow onion, sliced

4 slices low-sodium bacon, sliced

Dash each salt and black pepper

DIRECTIONS:  Break the bottom ½” or so off the asparagus stems off. Cut in 2″ long pieces, separating out the tips for shorter cooking time. Brown the bacon in a non-stick skillet.  Remove and drain bacon bits on paper toweling. Add the onion and saute in the bacon grease until it begins to brown and caramelize.  Add the 2″ stem pieces (holding out the tip pieces for now).  Saute for 2-3 minutes or until stems are tender crisp.  Add the tip pieces and saute just until the tips are tender crisp as well.  Pour all into a serving dish and top with the browned bacon.  You can add the bacon to the skillet and toss before plating if you prefer.  I served this alongside some tender oven-roasted grass-fed beef brisket and a lovely tomato-olive salad.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

101 calories

7.1 g  fat

4.98 g  carbs, 2.22 g  fiber, 2.76 NET CARBS

4.8 g  protein

258 mg potassium

133 mg sodium

27% iron

Cauli-”Yam” Quiche

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Though this quiche was first made using leftover steamed cauliflower and some leftover Chipotle “Sweet Potatoes” I happened to also have in the fridge (recipe here: http://buttoni.wordpress.com/2009/09/29/chipotle-sweet-potatoes/)  you could instead just use cooked, fork-mashed butternut or acorn squash with your cauliflower.  If you go that route, please  add 1T. maple syrup, ½ chopped seeded chipotle in adobo, 1 juice and zest of ½ lime, 2 T. cream and a dash of cinnamon to your mixture, as those flavors are essential to the overall result.   Your final dish will be about the same making it this way.

I have made this recipe three times now and my husband and I really like it a lot.  If you have trouble getting your children to eat vegetables, this is a great way to sneak in some cauliflower when they insist they don’t like cauliflower.  They won’t be able to taste it in this dish AT ALL!  Promise!  This recipe is Atkins Induction friendly if made with the fresh pumpkin in the original sweet potato recipe linked above.  If using butternut squash or acorn squash, it isn’t suitable until the higher starch-y vegetable rung of the Atkins OWL carb ladder.  Paleo and Primal diners can enjoy this dish as well.

INGREDIENTS:

1c. steamed, cauliflower, drained

1 c. Chipotle “Sweet Potatoes”:  http://buttoni.wordpress.com/2009/09/29/chipotle-sweet-potatoes/

½ c. Monterrey Jack or Pepper Jack cheese, grated

2 eggs, beaten

½ jalapeno pepper, seeded and minced fine (+a few strips extra and piece red pepper for garnish)

1/8 tsp. salt

Dash black pepper

It looks like this before cutting into it:

Click to enlarge (double recipe shown)

Click to enlarge (double recipe shown)

DIRECTIONS: Preheat oven to 350º.  Mash the steamed cauliflower with a fork in a large mixing bowl.  Add the chipotle sweet potatoes and eggs.  Beat with a rubber spatula until well blended.  Add jalapeno, salt, pepper and cheese and whip until all is well-mixed.  You can use a processor, blender or electric mixer to prepare if you prefer.  Pour the mixture into a well-greased baking dish, garnish if desired and bake in a 350º oven for 30-35 minutes or until the center is set dry to the touch.

NUTRITIONAL INFO: Makes 4 servings, each contains:

204 calories

14 g  fat

8.33 g  carbs, 1.63 g  fat, 6.7 g  NET CARBS

8.4 g  protein

417 mg sodium

380 g  potassium

11% RDA Vitamin A, 23% B12, 26% c, 11% E, 11% calcium, 11% iron, 20% phosphorous, 23% selenium and 11% zinc

Broccoli-Cabbage “Souffle”

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My husband just LOVES souffles and my college roommate always made a broccoli souffle he was remembering this week. So I decided to make one with the leftover stir-fried cabbage I had in the refrigerator and the two stalks of broccoli left in there also.  Served it with my oven-roasted brisket last night and wondered why haven’t I made this in so long?  It’s so easy and so good!  This is suitable for all phases of Atkins and Primal-Paleo as well.  My roommate would also include either pimiento or chopped red bell pepper in hers, which is good.  But my husband isn’t so fond of them, so I didn’t add any this time. Feel free to add that if you like.

INGREDIENTS:

2 c. broccoli, cut into big chunks, steamed or boiled until tender

1 c. chopped cabbage

2 oz. chopped onion

1 T. olive oil

½ c. drained, canned water chestnuts, sliced

2 jumbo eggs, beaten

Dash black pepper

¼ tsp. salt

4 T. Parmesan cheese, grated (optional, but included in stats below)

DIRECTIONS:  Steam or boil broccoli until just tender.  Preheat oven to 350º.  While that is cooking, heat the olive oil in non-stick skillet and saute cabbage and onion until wilted and tender.  Remove from heat.  Drain broccoli.  Add all ingredients, veggies, eggs and seasonings to the bowl of a food processor (or blender), and process to a coarse chop.  Pour into greased deep baking dish (I use a 7″ Corningware vegetable bowl for my souffles).    Bake for about 20-30 minutes, just until it is dry in the center.  Serve at once.

NUTRITIONAL INFO:   Makes 4 nice servings, each contains:

130 calories

8.3 g  fat

8.2 g  carbs, 2.3 g  fiber, 5.9 g  NET CARBS

7.8 g  protein

288 mg sodium

267 mg potassium

13% RDA Vitamin B6, 22% B12, 64% C, 11% copper, 16% iron, 10% manganese, 20% phosphorous, 22% riboflavin, 22% selenium, 10% Zinc

Baked Italian Eggplant Stacks

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This tasty dish is incredibly easy to make!  It’s just a matter of layering the ingredients in a pan.  The really hard part is being patient while it bakes, because it smells so darn good while it’s cooking!  It takes some time for the eggplant to get tender, but it is well worth the wait.  It went very nicely with a seared pork chop and small Italian salad.  This dish is Atkins Induction friendly and Paleo-Primal friendly as well if you eat the occasional cheese.  Of course, you can add browned ground beef to this dish for a complete meal, but I already have a recipe on my site for that:  http://buttoni.wordpress.com/2011/09/30/eggplant-beef-lasagna/

This recipe appeared in Vol. 5 of Jennifer Eloff’s Low Carbing Among Friends cookbooks.  Be sure you add this series to your cookbook collection as it contains some of the tastiest recipes from some of the most talented low-carb chefs on the internet. You can order your set from Amazon or here:  http://amongfriends.us/.

DISCLAIMER:  I receive no remuneration f or this promotion or the inclusion of any of my recipes therein.  I do so simply because they contain GREAT and EASY recipes.

INGREDIENTS:

1 T. olive oil

16 oz. eggplant, sliced 3/16″ thick or less

3 large Roma tomatoes, sliced thin

1 c. grated mozzarella cheese

1/3 c. shredded Parmesan cheese

4 oz. ricotta cheese

1 tsp. oregano (or Italian Seasoning blend of your choice)

½ c. low-carb sugar-free spaghetti sauce (I use homemade, Belo vita or Lucini Italia Tomato Basil)

DIRECTIONS:  Preheat oven to 350º.  Grease well a ceramic quiche or pie plate with the olive oil.  Slice eggplant and tomatoes.  I found I had enough eggplant and tomatoes for 3 layers in my pan.  Begin with a layer of eggplant on the bottom of the quiche dish.  Top with a layer of tomato slices.  Next sprinkle with 1/3 of the oregano/Italian seasoning.  Next sprinkle 1/3 of the Mozzarella and 1/3 of the Parmesan evenly on top.  Dot surface with 1/3 of the ricotta.  Repeat the layers two more times.  Spoon the spaghetti sauce evenly over the top, spreading it with the back of your spoon.  Pop into preheated 350º oven for about 1 hour 15 minutes.  Check at 1 hour with a fork.  The tomatoes and eggplant will produce a great deal of moisture during the first half of cooking (this is to be expected), but all of it will evaporate by the time the eggplant is tender.  If the fork goes into the eggplant easily, the dish is done.  If not, cook it another 15-20 minutes.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

157.2 calories

10.2 g  fat

7.65 g  carbs,  2.78 g  fiber, 4.87 g  NET CARBS

9.8 g  protein

274 mg sodium

254 mg potassium

10% RDA Vitamin A, 21% B12, 10% C, 20% calcium, 11% manganese, 26% phosphorous, 12% riboflavin, 13% selenium, 14% zinc

Sweet Spicy Swiss Chard

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Just TRY to say the name of this dish 10 times in a row REAL fast.  I dare ya!  This dish was so easy to put together and the flavor is really quite nice.  The sweet raisins really compliment the spice mixture in this and BOTH round out the somewhat musty taste chard has.  Both my husband and I liked this combo!  I used unsweetened Thompson raisins, but you could also use unsweetened Golden raisins.  They have almost exactly the same nutritional information.  This dish is definitely acceptable for a Paleo-Primal dietary program but is not suitable on the Atkins program until the higher fruits rung of the OWL carb ladder in Pre-Maintenance/Maintenance.  If you’re still on Atkins Induction, you could omit the raisins and still enjoy this dish. I served this with browned pork chops and a tasty yellow squash casserole.  I think dish would also enhance a variety of grilled seafood entrees.

INGREDIENTS:

¼ c. unsweetened raisins (dark or golden), soaked in warm water to plump

3 oz. bacon (no-sugar), chopped

1½ oz. onion, sliced

5 large Swiss chard leaves, stemmed and chopped coarsely

1 tsp. Peggy’s 8-Seed Spice Blend:  http://buttoni.wordpress.com/2012/10/09/peggys-8-seed-spice-blend/

DIRECTIONS:  Soak the raisins in warm water for 30 minutes or so to plump them up.  Drain off water.  Using a knife, cut stems out of the chard (you can save and reuse stems sliced in Chinese stir fries).  Coarsely chop the remaining chard leaves.  In a large non-stick skillet, first cook the chopped bacon.  When the bacon is done, add the sliced onion and saute until it just begins to caramelize.  Add chard and saute, stirring often, until wilted and done.  This will take about 8-10 minutes.  Add the raisins and sprinkle the 8-Seed Spice Blend over the chard and saute and stir a couple minutes longer to allow the spices to “come alive”.  Serve at once.

NUTRITIONAL INFORMATION:   Makes 3 servings, each contains:

96 calories

3.67 g  fat

12.30 g  carbs, 2.03 g  fiber, 10.27 g  net carbs

4.87 g  protein

358 mg sodium

365 mg potassium

35% Vitamin A, 33% C, 18% copper, 23% iron, 21% magnesium, 17% manganese

South of the Border Kale

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I’ve sauteed kale before, but never has it come out so sweet.  I was stunned!  The caramelized red onion does a wonderful job at sweetening  up the kale.  Some smoky Mexican spices round out the flavor and would let this dish compliment carne asada, Mexican grilled seafoods or even spicier dishes like cheesy enchiladas.  I can even see this as a potential filling for enchiladas or quesadillas, with or without a little ground beef.  This dish is suitable for all phases of Atkins and Paleo-Primal as well.  Kale is high in carbs, but it’s so nutritious I try to fit it into my diet once a week.

You’ll find many easy, tasty vegetable recipes like this in Low Carbing Among Friends, Jennifer Eloff and friends latest cookbook series.  Check out some of the recipes here:  https://www.facebook.com/LowCarbingAmongFriends

You can order your copies at Amazon or here:  http://amongfriends.us/

DISCLAIMER:  I receive no remuneration for this promotion nor for the inclusion of any of my recipes in these books.  I do so merely because these cookbooks are a wonderful addition to any low-carb library.

INGREDIENTS:

3 c. chopped kale leaves, stems removed

4 oz. red onion, sliced

4 tsp. oil or grease of your choosing

Tiny pinch each: chili powder, chipotle powder, smoky Spanish paprika, cumin, garlic powder

Sea salt and black pepper to taste (optional)

DIRECTIONS:  Heat oil in non-stick skillet over high heat.  Add onion and saute until it just begins to soften/caramelize.  Lower heat to medium and add chopped kale.  Saute, stirring with spoon several times, for about 5 minutes or until kale is wilted and done.  Mix spices in a saucer, stir and sprinkle over kale.  Toss a few times to be sure the spices are well-mixed into greens.  Plate and serve at once.

NUTRITIONAL INFO:  Makes 2 servings each containing:

145.5 calories

9.35 g  fat

14.5 g  carbs, 2.6 g  fiber, 11.9 g  NET CARBS

3.8 g  protein

138 mg sodium

520 mg potassium

110% RDA Vitamin A, 23% B6, 164% C, 12% calcium, 36% copper, 24% iron, 12% magnesium, 46% manganese, 8% niacin, 10% phosphorous, 13% riboflavin, 12% thiamin

Cran-Orange Acorn Squash

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I’m avoiding sugar/sweeteners right now, so I’m trying to use just fresh fruit for the occasional sweet need.  When I decided to bake an acorn squash tonight to go with my pork loin and cabbage, I thought I’d include two classic holiday flavors, cranberries and orange, to see how that would come out.  I traditionally used maple syrup or brown sugar in this recipe.  Well, sadly, to be honest, it just wasn’t sweet enough for me with just fruit and no sweetening agent.  But flavor-wise, it was still as good as this always is to me. But my husband said his half, which was sweetened with 3 drops of liquid stevia extract was just right for him.  This is a pretty high-carb dish, so it should not be enjoyed until Atkins Pre-maintenance or Maintenance phases.  It is also suitable for Paleo-Primal dining.  This was lovely with pork!  This is also very good with a holiday turkey or wild game.

INGREDIENTS:

Close up view

1   5″ diameter acorn squash

½  naval orange, peeled and chopped

1/3 c. fresh cranberries, chopped

½ tsp. cinnamon

Sweetener of your choice (I used liquid stevia extract)

4 tsp. unsalted butter or ghee

DIRECTIONS:   Preheat oven to 350º.  Using a large knife, cut the squash in half.  Scoop out and discard seeds. Place a little water (1/4″) in a shallow quiche dish.    Place squash cut side down in the water and microwave on HI for about 8-10 minutes or until it is beginning to get tender inside but is not falling-apart mushy.  Remove from oven and drain off water.  Turn squash cut side up and set aside while you make the filling.  In a small bowl, place the chopped orange, chopped cranberries, cinnamon and if using, the sweetener.  Stir well.  Fill each squash cavity with half the mixture.  Top with 2 tsp. butter/ghee each and bake in preheated 350º oven for about 20 minutes.  I sometimes sprinkle with chopped nuts to dress it up, but didn’t tonight.

NUTRITIONAL INFO:   Makes 2 servings, each contains: (not including any nuts used on top)

188 calories

8.4 g  fat

30.7 g  carbs, 5.8 g  fiber, 24.9 g  NET CARBS

2.3 g  protein

8 mg sodium

849 mg potassium

16% RDA Vitamin A, 24% B6, 67% C, 20% copper, 22% iron, 23% magnesium, 29% manganese, 12% niacin, 12% phosphorous, 31% thiamin

Curried Fruit and Sweet Potatoes

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I’ll just say right up front that this holiday recipe is probably the highest carb recipe on my website.  Now that I have that unpleasant admission out of the way……….this dish has been a favorite of mine and my mother’s for many, many years.  Despite its higher carbs, I do plan to make this for Christmas or Thanksgiving this year.    To low-carb the original recipe, I switched to artificial sweeteners, maple extract for a brown sugar flavor, and slightly reduced the amount of fruit.  If you ditch the maraschino cherries (which are very good in this) you will save 2.8 net carbs per serving; if you ditch the sweet potatoes, making it just a curried fruit dish, (the potatoes were not in Mom’s original recipe), you will save an additional 4 net carbs per serving.  Your decision there.  Fresh cherries would be a better option, of course, but I had none tonight so I just  used the maraschino cherries we keep around for mixing drinks for visitors.  This dish is a lovely complement to roast turkey, baked chicken or wild game of all sorts.  Tonight, I used a Sri Lankan curry powder, which is “hotter” than my Sharwood’s brand, but it was delicious!  If you’ve never had curried fruit, I’m certain if you like the taste of curry powder, you will absolutely love this dish!  This is not suitable until the “higher-carb fruits” rung of the Atkins OWL carb ladder, when you have reached the Pre-Maintenance phase.

INGREDIENTS:

2 T. unsalted butter, melted

1 T. curry powder

20 drops liquid sucralose (or 1/4 c. granular)

½ tsp. maple extract

1 T. erythritol (or 1 packet stevia)

6 pear halves, natural juice pack, drained & cut in half

4 slices pineapple, natural juice pack, drained and cut into thirds

6 oz. nectarine, sliced (I don’t peel mine)

10 maraschino cherries (or fresh, pitted)

5 oz. sweet potato, peeled

DIRECTIONS:  Preheat oven to 350º.  Peel sweet potatoes, cut into small pieces and boil in sauce pan for 4-5 minutes only. You just want to half cook them.  Drain and set aside.  While they are boiling, melt butter in baking dish in oven.  Remove and stir in extract, curry powder and sweeteners. Slice nectarine into the butter/curry mixture.  Add pear quarters and pineapple pieces.  Add whatever cherries you’re using next (pit them if using fresh).  Last add the partially cooked sweet potatoes.  Toss gently with a large serving spoon so as to get some of the seasoned butter to coat each piece.  Pop into a 350º oven and bake for around 35-45 minutes, tossing the fruit in the sauce once during baking.  Serve hot with your favorite roast fowl or game.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

124.8 calories

4.15 g  fat

22.32 g carbs, 3.23 g  fiber, 19.09 g  NET CARBS

1.13 g  protein

16 mg sodium

234 g  potassium

30% RDA Vitamin A, 14% copper, 27% manganese

Southwest Black Bean-Corn Bake

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We smoked a 9 lb. fresh pork picnic today with my Montreal Barbeque Sauce:  http://buttoni.wordpress.com/2011/07/05/montreal-steak-bbqsauce-and-marinade/ .  Man, I was transported back to my last North Carolina-style “pig pickin’” .   A true feast!  Only difference, it wasn’t a whole pig, like they do in North Carolina.  Doesn’t get any better than that!  The meat just falls off the bones at the slightest tug.  And the crispy skin bits were sooooo good!

Hubby wanted baked beans to go with it and the green salad I was planning.  But baked beans are so carb-y, even regular black beans are fairly carby. I got him to compromise and I did a bean dish with Eden brand black soy beans and a wee bit of corn.  WOW! It was fantastic with that pork!  Hubby was quite surprised he liked it as much as he did!  I KNEW I’d like it, because I love Tamale Pie, and this dish reminds me of that a lot, it just doesn’t have the cornmeal topping on it!  This vegetable dish is not acceptable until the starchy vegetable/legumes rung of the Atkins OWL ladder.

INGREDIENTS:

4 slices bacon, coarsely chopped

3 oz. onion, chopped coarsely

¼ c. green bell pepper, chopped

1 jalapeno, seeded and chopped

1 clove garlic, minced

12 black olives, sliced

10 cherry tomatoes, cut in half

½ c. Monterrey Jack Cheese, grated

1 15 oz. can Eden soy black beans, drained

1/3 c. corn kernels (frozen or canned, low-sodium, drained)

2-3 T. cilantro leaves, chopped

Sprinkle each salt, black pepper, chili powder, garlic powder and cumin

DIRECTIONS:    Preheat oven to 350º.  Brown the bacon until half-crisp in a skillet.  Grease your ceramic baking dish with a bit of this bacon grease.  Add onion to the rest of the grease and saute until onion is soft and caramelizing.  Add bell pepper, jalapeno and garlic.  Add olives, tomatoes, cheese, cilantro and seasonings.  Lightly toss to mix well.  Pour into greased baking dish and bake at 350º for 20-30 minutes to allow flavors to mingle.  Serve with your favorite BBQ meat, grilled seafood of Mexican food.

NUTRITIONAL INFO:  Makes 6 servings, each contains:

171.5 calories

11.2 g  fat

9.15 g  carbs, 4.58 g  fiber, 4.57 g  NET CARBS

10.45 g  protein

348 mg sodium

146 mg potassium

24% RDA iron, 18% zinc, 17% phosphorous, 12% magnesium, 14% vitamin C

Brocco-Cauli Baby

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This new veggie creation was so good I think I’m “in love” with this one!  As I washed up the dishes after dinner, I tried to come up with a clever name for it.  I had decided on coining the word “brocco-cauli” and as I repeated the rhythm and cadence of my new “word” suddenly I began remembering this old hit tune.  ♪♪♪ http://www.youtube.com/watch?v=qKJi_X9WpHQ ♪♪♪

Lyrics to my version:
Come to me my Brocco-Cauli Baby. ♪
Cuddle up and don’t be blue. ♪
All your fears are foolish fancies, baby. ♪
You know dear that I’m in love with you. ♪

I looked in the refrigerator this afternoon to decide what to serve with my Montreal Baked Chicken.  The ½ head of cauliflower and 1/3 bunch of broccoli sure looked promising, but I didn’t have enough of either one by themselves. Now I know I’ve come across a lot of recipes over the years for broccoli and cauliflower mixed together, but I don’t think I personally have ever cooked or tasted one before.  Frankly, they just never sounded very appealing together to me before.  In addition, most of those recipes call for commercial canned soup, which I just won’t use anymore.  Too much sodium, not to mention a bunch of other ingredients I just won’t eat anymore.  So I started cutting up my cauliflower and broccoli into small flowerettes and decided to create something creamy with healthier ingredients than any canned soup could offer.  I’m most pleased with the resulting dish. And it’s ever so easy!  This  is suitable during Atkins Induction.  I sure hope you enjoy this as much as WE did!

INGREDIENTS:

14 oz. cauliflower flowerettes

4 oz. broccoli flowerettes

3 oz. yellow onion, chopped

1 small green onion, chopped

2 T. butter, unsalted

2 oz. cream cheese, softened

¼ c. heavy cream

4 oz. grated Cheddar cheese

Dash each salt and black (or cayenne) pepper

DIRECTIONS:  Grease a ceramic casserole dish and set aside.  Preheat oven to 350º.  Cut broccoli and cauliflower into small flowerettes.  Boil or steam until just half tender, but do not over cook so the broccoli will stay pretty and green even after oven baking.  In a non-stick skillet, melt the butter, add the dash of salt and saute the onions until soft and caramelized.  Sprinkle with the black pepper.  Turn heat to lowest setting and add cream cheese and cream and blend into the onions with a rubber spatula.  Turn off heat.  Drain broccoli and cauliflower well in a strainer or colander and add to onion/cream cheese mixture in the skillet.  Sprinkle 2/3 of the Cheddar on top and gently toss all together until all is evenly distributed, trying not to tear up the veggies too much in the process.  Pour all into the greased casserole dish and top evenly with the remaining 1/3 Cheddar.  Pop into a preheated 350º oven and bake for 20-30 minutes or until all is melted and it is bubbly around the edges.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

117 calories

10.9 g  fat

3.95 g  carbs, .77 g fiber, 3.18 g  NET CARBS

2.15 g  protein

69.7 mg sodium

180 mg potassium

18.3% RDA Vitamin A and 11% phosphorous

Creamed Carrots with Tarragon

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My grandmother on my Dad’s side was very fond of creamed vegetables.  She was a country girl raised in a very poor farm family but was a VERY good cook.  My great-grandmother taught her well.  She grew her own vegetables and love, love, LOVED creamed soups and vegetables.  Over the years, I guess she served me creamed peas, new potatoes, mushrooms, asparagus, baby onions, spinach, corn………. You name it and she probably creamed it.  :)  She had 2 dairy cows on her property, some chickens and a nice garden.  She produced her own milk, cream and churned butter, so that helped defray the grocery costs of a family of 9 during The Depression.    My non-green vegetable tonight was created in honor of her.  She wasn’t big on spices, so I doubt she ever even heard of tarragon, but I think she would have  liked these and been proud to serve this dish.  My husband isn’t too fond of carrots and even HE liked this dish!  His thumbs up on an un-favorite vegetable speaks volumes to me.  This recipe is not suitable until the Atkins OWL phase, as carrots are a bit carb-y.  It is suitable for Paleo-Primal followers also.

INGREDIENTS:

4 medium carrots, peeled and cut into ½” pieces

Water to cover carrots

1 T. unsalted butter

Dash each sea salt and pepper

¼ c. heavy cream (or coconut milk)

Optional: 1/8 tsp. xanthan gum or your preferred thickener

1/4 tsp. dried tarragon

DIRECTIONS:  Bring carrots and water to slow boil and cook until just barely tender.  Drain off all but about ½ c. of the cooking water.  Add butter to the carrots and remaining water.  Lower heat and add cream.  Sprinkle with xanthan gum and simmer on low until it begins to slightly thicken. The cream sauce will turn slightly yellow from the beta carotene in the carrots, but that doesn’t impact flavor.  Sprinkle with the dried tarragon and toss.    Dip up into serving dish.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

103 calories

8.55 g  fat

6.55 g  carbs, 1.95 g  fiber, 4.6 g  NET CARBS

.9 g  protein

89 mg sodium

109 mg potassium

85% RDA Vitamin A

Chicken Bolognese

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This dish is very easy to prepare (provided you have the spaghetti meat sauce on hand) and quite tasty!  It can either be served as shown above, over a bed of Dreamfields pasta (if you imbibe) or over shirataki tofu noodles.  This extremely nutritious dinner is suitable for your Induction menu rotations provided you omit the wine. Each serving begins with 5 oz. raw chicken breast, which cooks down to about 4.5 oz.  Of course, you may choose to use larger portions of chicken, and I did for my husband.  But the smaller portion filled me up quite nicely.

INGREDIENTS: 

20 oz. deboned chicken breast, skinless (5 oz. piece per serving)

1 c. my spaghetti sauce (I used:  http://buttoni.wordpress.com/2009/08/13/peggys-spaghetti-sauce/)

4 basil leaves, chopped

4 oz. mozzarella cheese, grated

½ c. grated Parmesan cheese

1 oz. red wine (omit if still on Induction)

2 T. olive oil

DIRECTIONS:  Preheat oven to 350º.  Pound the chicken breasts with a meat cleaver between two sheets of plastic wrap until they are just about ¼-3/8″ thick.  Heat the olive oil in a non-stick skillet and sear the chicken on both sides until golden and nearly done.  Turn off heat.  Spoon ¼ c. meat sauce over each of the four pieces of browned chicken.  Next drizzle ½ T. red wine over each serving.   Sprinkle ¼ of the basil leaves on each next.  Then 1 oz. of mozzarella.  Finally sprinkle the top of each stack with 2 T. Parmesan cheese.     Pop that skillet into your preheated oven and bake for about 15 minutes to finish cooking and blend the flavors.  Serve with your favorite green vegetable or a nice green salad.  I made some low-carb garlic bread to go with this also.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

475 calories

28.4 g  fat

6.4 g  carbs, 1.3 g  fiber, 5.1 g NET CARBS

45.7 g  protein

702 mg sodium

279 mg potassium

37% RDA Vitamin B6, 32% B12, 407% phosphorous, 27% zinc, 29% calcium, 16% iron, 12% magnesium, 86% niacin, 23% riboflavin and 53% selenium

Mayonado

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Nothing like coining your own words!  I’ve read recipes for mayonnaise with avocado added to it before but have never taken the plunge and tried it until today.  When I made my turkey shawarma wraps for lunch today, I decided to blend the shawarma spice, slices of avocado I was planning to put into the pita pockets, and the onion into a smooth paste with some of my fresh batch of homemade mayo.  Mmmmm.  It was quite delicious on the turkey wraps!!  It was getting praise when I served it again on the ground beef patties I made for supper tonight.  It is good on cucumber slices or with cherry tomatoes.  But the biggest surprise of all was that it was super, DUPER good spooned over some steamed frozen spinach I had leftover and was serving with my dinner meat patties.  That was the best thing of all with this mayonado!  It tasted like the very best creamed spinach I’ve ever eaten, bar none!  I spooned 1 T. over about 1 c. of the spinach and man, oh, man, was that ever good!  The shawarma spice really added something special!  This recipe is Atkins Induction friendly.  This is delightful with chopped cilantro and minced, seeded jalapeno added for a pleasant variation.

INGREDIENTS:

1 small avocado, peeled and pitted

6 T. homemade mayonnaise (I use 1 whole egg to 1 c. oil)

1 tsp. Shawarma spice blend (recipe on site, just click spice blends on the right side of page)

1 oz. yellow or white onion

Dash salt

few drops lemon or lime juice to prevent discoloring of the avocado

DIRECTIONS:  Peel and seed the avocado.  Place the flesh into a blender or processor.  Pulse until it it smooth.   Serve any of the above mentioned ways or get creative and think of new applications for this delightful condiment!

NUTRITIONAL INFO:   Makes about 10 T.  Each tablespoon contains:

88.9 calories

9.2 g  fat

1.87 g  carbs, 1.24 g  fiber, .63 NET CARBS

.59 g  protein

19 mg sodium

87 mg potassium

16% RDA Vitamin B12, 10% E, 10% iron, 15% riboflavin, 17% selenium and 69% phosphorous

Middle Eastern Roasted Vegetables

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This dish is incredibly easy to pull together and is exceptionally good with charcoal grilled meats.  Shown above with a rib-eye steak.  I have even been known to cook the veggies in a grilling basket right on the grill with the meat!  It’s even BETTER that way!   This dish always elicits a thumbs up from diners and definitely sits proudly amongst my very best-tasting veggie recipes.  You can certainly use other spice blends here, but the Shawarma blend is what makes this recipe truly unique!  This is an Atkins Induction friendly recipe.  If you have leftovers, I often cut up any leftover grilled meats and toss it right in the vegetables for lunch the next day.  You will find that this is one of those dishes that just tastes better every time you reheat it (assuming there’s any leftovers ;)  )!

Many more delightful low-carb recipes can be at your fingertips with Jennifer Eloff’s latest cookbooks Low Carbing Among Friends.  She has brought together some of the most talented low-carb cooks on the internet to share their amazing talent with you.  You’ll definitely want to add them to your recipe collection.  You can order the 5-volume set or individual volumes at Amazon.com or here: http://amongfriends.us/order.php

DISCLAIMER:  I do not receive remuneration for this promotion nor for the inclusion of my recipes therein.  I do so merely because these cooks are amazingly talented, so who WOULDN’T want these cookbooks on their cookbook shelf?

INGREDIENTS:

1 medium yellow squash cut in 1″ chunks (or zucchini is OK)
1 small eggplant (about 10-12 oz) cut in ½” slices, then cut those in quarters
4 plum tomatoes cut into quarters
1 green, yellow or orange bell pepper, seeded and cut in 1″ chunks
1 red bell pepper seeded and cut in 1″ chunks
1 purple onion cut into ½” wedges, layers separated
12 cloves garlic (entire bulb, cloves peeled but left whole)
2 T. Shawarma Spice Blend: http://buttoni.wordpress.com/2010/07/13/shawarma-spice-blend/
¼ tsp. each salt & black pepper (opt.)

Splash of  olive oil (about 2 T., or more if you can afford the calories)

DIRECTIONS:

Preheat oven to 425º.  Cut up all veggies and place in large mixing bowl.  Drizzle olive oil over all and stir well to coat all veggies with oil and seasonings.  Toss to try and coat all veggies with oil.  Pour into glass casserole pan and bake at 425º for about 30-40 minutes, stirring every 15 minutes.

NUTRITIONAL INFO: Serves 6, each serving contains:

91 calories

5.0 g  fat

11.45 g  carbs

3.48 g  fiber

2.22 g  protein

105  mg. sodium

7.97 g NET CARBS

56% RDA Vitamin B6, 74% C, 19% iron, 23% manganese

Chayote with Onions

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Chayote fruit, referred to by some as chayote squash, are also known as mirlitons.  They are often baked stuffed with a spicy mixture of shrimp and crab in Louisiana Cajun cuisine.  Very good that way, too!  They have a slight sweet taste to them that is enhanced when sweetened even more, with the addition of butter and cinnamon.  They can taste amazingly like cooked apples when prepared like an “Apple” Crisp.  You should try it some time!!  But when sauteed with caramelized onions, they taste very much like pretty, white, scalloped pattypan squash…..slightly sweet.  This dish makes a very nice complement to the pictured char-grilled pork ribs drenched in my Montreal BBQ Sauce  http://buttoni.wordpress.com/2011/07/05/montreal-steak-bbqsauce-and-marinade/.  This side dish is suitable for Induction and very simple to put together.  If you’re not familiar with chayote, here’s what one looks like:  http://en.wikipedia.org/wiki/Chayote

INGREDIENTS:

1 large chayote (mirliton), peeled and sliced into small pieces (about 13 oz.)

2 T. unsalted butter

3 oz. onion, sliced

Dash each salt and black pepper

DIRECTIONS:   Melt butter in non-stick skillet.  Add onion and saute until they are tender and caramelized (beginning to brown).  Add sliced chayote and saute, stirring often for about 15 minutes or until tender.  They will retain a bit of firmness, like sauteed kohlrabi, but should not be crunchy like jicama.

NUTRITIONAL INGREDIENTS:  Makes 3 servings each contains:

96.3 calories

7.83 g  fat

6.57 g  carbs, 2.17 g  fiber, 4.4 NET CARBS

1.23 g  protein

57 mg sodium

177 mg potassium

13 % RDA Vitamin C, 17% copper, 13% manganese, 11% zinc

Scalloped Rutabaga

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This dish was inspired by Kent Altena’s Low-Carb Scalloped “Potatoes” which appears in Jennifer Eloff’s latest cookbook, Low-Carbing Among Friends.  Many of you are familiar with Kent’s (Bowulf) low-carb recipe videos: http://www.youtube.com/user/bowulf?feature=playlist-comment  This is but one of many exciting new recipes you will find in Jennifer’s cookbook.  The book is a compilation of five exceptionally talented cooks’ low-carb and gluten-free creations.  If you are interested in purchasing this cookbook, you can learn more about it here:  http://amongfriends.us/

Kent’s original dish was made with thinly sliced jicama and some chopped ham, which in its own right was quite good.  But I decided to see what it would be like made with sliced rutabaga (closer to potato texture to me) and no ham. Rutabagas are known as “swedes” in some parts of the world.  This dish came out fantastic!  My thanks to Kent for putting this idea into my head.  I also reduced the chicken broth and added chopped green onion to his original creation because I love green onion in anything potato-like.  Mmmm. This dish isn’t suitable until the starchier vegetable rung of the Atkins OWL ladder, but the difference in carbs for 2 oz. of either is just .6 net carbs……..not a very large increase in carbs in my opinion.   My recipe is half the volume of his original recipe as there are only two of us.  But you can double my recipe if you have a big family.  I would not recommend freezing this dish as the cream cheese will likely break down a bit when frozen, which can be visually off-putting.  Flavor, however, will not be harmed by freezing.

INGREDIENTS:

12 oz. rutabaga, peeled and thinly sliced

3 green onions, chopped

4 oz. cream cheese, softened

¼ c. sour cream

1/3 c. chicken broth

Dash each salt and black pepper

5 oz. grated Cheddar cheese

DIRECTIONS:  Preheat oven to 350º.  Grease an 8″ square baking dish with a dab of butter or coconut oil. Peel the rutabaga with a carrot peeler.  This will work even if it has been wax coated by the grocer.  Slice it wafer thin.  I use a mandoline to do this, or you can use a food processor’s slicing blade.  Mix softened cream cheese and sour cream in a large bowl.  Stir in chicken broth, seasoning and cheese.  Finely chop and add the green onion and rutabaga.  Stir in 3 oz. of the grated Cheddar cheese, reserving the other 2 oz. for later.  When well-mixed, scrape it all into the greased baking dish and pop into a 350º oven for initially 30 minutes.  Remove and add remaining cheese evenly on top and put back into oven to bake for another 40 minutes.  Cool and serve with your favorite meats.

NUTRITIONAL INFO:  Makes 6 servings, each contains:

192 calories

15.43 g  fat

6.63 g  carbs, 1.45 g  fiber, 5.18 g  NET CARBS

7.52 g  protein

372 mg sodium

280 mg potassium

20% RDA Vitamin A, 15% B12, 19% C, 17% calcium, 24 % phosphorous, 16% riboflavin and 13% zinc

Boursin-Smoked Gouda Cauliflower

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This Induction friendly dish is a subtle variation of my Smoked Gouda Cauliflower recipe.  If you like that recipe you’re sure to like this one.  I changed up the cheeses a bit (Necessity is the mother of invention) and the resulting dish was very tasty indeed. I’m finding just a touch of Boursin cheese can transform what might be an ordinary dish into the sublime.  It comes in a little 5oz. box in the specialty cheese area of the grocery store.  I’m starting to experiment with Boursin a lot these days. FYI, the brand of smoked gouda I use has 1 net carb per ounce:

INGREDIENTS:

1 medium large head cauliflower

3 oz. cream cheese, softened

4 oz. smoked Gouda cheese, grated (or half smoked Gouda, half Edam)

2 T. Boursin cheese, (I used shallot and chive, but garlic and herb would be good, too)

¼ tsp. coarse black pepper

Dash salt

1 tsp. coconut oil to grease dish (or oil of your choice)

1/4 tsp. dried red bell pepper or 1 T. chopped chives/green onion to garnish the top (optional)

DIRECTIONS:

Cut up cauliflower into manageable pieces and boil or steam until tender.  Drain and mash slightly with a fork in a large bowl.   Stir in softened cream cheese and Boursin.  Grease glass casserole dish and spoon half the cauliflower mixture in.  Sprinkle with half the grated smoked Gouda.  Spoon remaining cauliflower into dish and top with rest of Gouda cheese.   Sprinkle with salt and if using, the dried red pepper or chives.  Bake at 350º for 20-30 minutes or until bubbly and lightly browned.

NUTRITIONAL INFO: Serves 6, each serving contains:

187 calories

15.1 g  fat

6.27 g  carbs,  2.4 g fiber,  3.87 g  NET CARBS

8.0 g  protein

348 mg  sodium

325 mg sodium

15 % RDA Vitamin B6, 60% C, 15% calcium

Yellow Squash Blossom

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I was so pleased with how my Zucchini Flower came out I decided to try it with yellow squash tonight.  Came out even prettier while still uncooked, but I browned it a bit more than I had intended, as a result of getting the slices almost too thin this time.   I served it with smothered steak and onions and a green salad.  Very easy and very good.  Again, I used my Rival slicer to slice the squash real thin, but will definitely set it for thicker slices for the yellow squash.  I’ll get a better picture next time I bake this but will go ahead and post this pic temporarily so readers will see how this dish goes together.   This recipe is suitable for Induction.

INGREDIENTS:

9 oz. yellow squash, sliced VERY thin

¼ tsp. onion powder

3 T. my pesto sauce:  http://buttoni.wordpress.com/2011/06/09/pesto-sauce/

3 T. grated Parmesan cheese

1½ T. olive oil

Dash black pepper

thick slice of a plum tomato

DIRECTIONS:  Preheat the oven to 350º.  Slice squash as thinly as possible.  Save out the prettiest round-ended pieces for the top layer.   Oil a ceramic round dish or pie plate with ½ T. olive oil.  Fan 1/3 of the squash slices around as shown in the picture.  Sprinkle with pepper, onion powder, Parmesan and dot with 1T. of the pesto sauce.  Repeat with the second 1/3 of the slices.  Place the final layer of slices on the pan and again sprinkle with onion powder, cheese, pepper and dot with the final T. of pesto sauce.  Now dribble the other tablespoon of olive oil (more if you like) on the top of the entire “flower”.  Pop into a 350º preheated oven for 20-30 minutes.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

141.5 calories

13.8 g  fat

3.03 g  carbs, 1.0 g  fiber, 2.03 g  NET CARBS

2.58 g  protein

683 g  sodium

15% RDA Vitamin C

Zucchini “Flower”

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This fun creation was so easy!!  You could even let your children help you grow THIS flower!    And it tastes as good as it looks!  It was ready in about 30 minutes (if you cut your zucchini very thin), start to finish, as I keep a recipe of my pesto sauce made up in the fridge at all times.  Life is just so much easier when you keep stuff made ahead.  This recipe is only  Induction friendly if you leave the nuts out of the pesto sauce.

INGREDIENTS:

9-10 oz. zucchini, sliced VERY thin

3 T. pesto sauce: I use mine: http://buttoni.wordpress.com/2011/06/09/pesto-sauce/

6 T. grated Parmesan cheese

1/3 plum tomato

Dash each salt and black pepper

¼ tsp. dried, crushed oregano leaf (or 1 tsp. fresh chopped)

1 T. olive oil (a little more if using thicker, commercial pesto sauce)

DIRECTIONS:  Preheat oven to 350º.  Grease a shallow round baking dish or pie plate with a film of olive oil.  First, slice the zucchini very thin (I used a Rival slicer on the thinnest setting).  I had a very long zucchini, so I had to cut mine in half to get slices the right length for my ceramic quiche dish.  After thinly slicing all the zucchini, pull out the prettiest, rounded-end slices for the top layer.  After all, you’re striving for a pretty flower!  :)  Fan out a single (about 1/3 of the slices), slightly overlapping layer of zucchini in a circular fashion. radiating from the center to make the first or bottom layer of “petals” of your zucchini “flower”.   See the picture for what I’m trying to describe here.  Dot with 1 T. of the pesto thinly over this layer.  Next sprinkle with 2T. of Parmesan, salt, pepper and oregano. Now fan another layer of zucchini slices for your second layer, fanning out the outer ends a bit.  Dot with another 1T. of pesto sauce and follow with a  sprinkle on 2T. of Parmesan, salt, pepper and oregano.  Lay the final layer of “petals” of zucchini prettily in a similar fan fashion.  Sprinkle with the remaining Parmesan, salt, pepper and oregano. Strategically place the tomato slice in the middle for your flower’s centerpiece.  Drizzle the 1T. olive oil all over the final flower petals and pop into 350º oven for about 20-30 minutes or until zucchini is tender at the thickest/tallest center area when you insert a sharp knife point.  Serve at once with your favorite baked or broiled meat or fish entree.

NUTRITIONAL INFO:    Makes 4 servings, each contains:

147.25 calories

13.45 g  fat

3.05 g  carbs, 1.05 g  fiber, 2.0 g. NET CARBS

5.1 g  protein

162 mg sodium

313 mg potassium

30% RDA Vitamin C, 10% or less of other main nutrients

Cauliflower Pilaf

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I haven’t done too many riced cauliflower dishes since starting my Atkins journey and decided I wanted to try a new one to have with my oven-fried fish tonight. I had a huge, beautiful head of cauliflower in the fridge so I used half of it for this dish.  It came out very tasty and I will definitely fix this one again!  This recipe is very quick to put together and is Induction friendly.  This dish is OK for Induction.

INGREDIENTS:

½ large cauliflower (6-7″ diameter head)

4 T. butter

3 oz. onion, chopped

½ c. chopped red pepper

½ c. cilantro, chopped

1 large clove garlic, minced

Dash each salt and pepper

1 c. Monterey Jack cheese, grated

DIRECTIONS:   Cut cauliflower into flowerets and place in food processor bowl (or blender in small batches).  Pulse until riced fairly fine.  You can do this with a hand grater, but it’s messy that way (gets cauliflower bits all over you and the counter).  Place riced cauliflower in a ceramic dish and microwave on hi for about 4 minutes, stirring at 1-minute intervals.  While this is cooking in the microwave, melt butter in a non-stick skillet over hi heat.  Add onion, red pepper and saute until they are tender.  Add garlic, salt and pepper and saute a few minutes longer.   Spoon sauteed vegetables into the cauliflower and add cheese.  Stir and pop into microwave and cook at 80% power for about 4-5 more minutes total.  Remove and serve with your favorite meat of seafood dish.

NUTRITIONAL INFO:  Makes 5 servings, each contains:

197 calories

16.2 g  fat

7.06 g  carbs, 2.62 g  fiber, 4.44 g  NET CARBS

7.32 g  protein

252 mg sodium

15 % RDA Vitamin A, 17% B6, 79% C, 10% manganese, 320 mg potassium

Rutabaga and Onion Hash Browns

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This simple hash brown type side dish, shown above with braised beef and green beans, come close to tasting like real potatoes.  It’s ready in about 15 minutes. This recipe is not suitable until the starchy vegetable rung of the OWL ladder.  For those who question the “starchy veggie” status of this vegetable, rutabaga is listed as a starchy vegetable on pg. 154 of A New Atkins for a New You.  I wasn’t able to find a specific reference to rutabaga in Dr. Atkins New Diet Revolution, but am almost certain I read this fact somewhere in that book as well.

INGREDIENTS:

5 oz. peeled and diced rutabaga, ½” dice or smaller

2 oz. chopped onion

1 T. bacon grease

Dash each of salt and black pepper

DIRECTIONS:    Heat bacon grease in non-stick skillet and saute chopped onion over high heat until ½ done.  Add diced rutabaga to skillet and saute, turning often until rutabaga is fairly tender.  This will take about 15 minutes of cooking.  Salt and pepper to taste.   This goes well with your breakfast eggs, sausage and bacon or makes a lovely side dish for meaty dinners.

NUTRITIONAL INFO:   Makes 2 servings, each contains:

93 calories

6.6 g  fat

7.95 g  carbs, 2.05 g fiber, 5.9 g  NET CARBS

1.1 g  protein

25% RDA Vitamin C

Ranch Broccoli and Mushrooms

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I found an open packet of literally “hidden” Hidden Valley Ranch Buttermilk Salad Dressing mix in my pantry (pushed to the back) that I didn’t even know I had.  Thought to myself I need to use it up.  At first, I was going to try a fresh mushroom dish with it, but decided to also use include some fresh broccoli.  Came up with a really-not-fancy but delicious side dish to go with my baked chicken.  I was pleasantly surprised how good it was and how unlike Ranch salad dressing it tasted.  This was easy-peasy and I liked the lemony tang the seasoning provided.  This recipe is Induction friendly.

INGREDIENTS:

8 oz. fresh broccoli

6 medium mushrooms

2 T. Ranch dressing powder

½ stick unsalted butter

Black pepper to taste

DIRECTIONS:  Cut broccoli into 1½” flowerettes, stems as well.  Place in bowl with a little water and microwave on HI for 3 minutes.  Remove and drain well.  Slice mushrooms thick, say 4 slices each.  Melt butter in non-stick skillet and saute mushrooms just until no longer “opaque white”.  Add drained broccoli and sprinkle Ranch powder over the top.  Stir to blend seasoning for 1 more minute only and serve.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

128 calories

11.7 g  fat

4.9 g  carbs, 1.75 g  fiber, 3.15 g NET CARBS

2.55 g  protein

55 mg sodium

268 mg potassium

16% RDA Vitamin A, 68% C, 13% copper, 16% riboflavin

Oven-Fried Okra

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This little experiment came out quite good.  I fully expected it would because this spiced coating has been good on every oven-fried vegetable I have tried it on so far.  :)  It comes out of the oven crisp, but as with all fried okra, it doesn’t stay crisp for long, so bake these right before you plan to sit down and eat.   If you’re looking for the taste of fried okra but want an easier preparation, you might prefer my Okra Fritters (click link to see those).  This dish is Atkins Induction acceptable.

I have done this with fresh, whole okra pods, slitting them several times lengthwise to speed cooking.  The pic below lets you see how those come out: 

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DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

2 c. sliced frozen okra, UNdefrosted (8 oz), or whole pods, slit

2 oz. crushed plain pork rinds

4 T. my homemade mayo

½ tsp. my Seafood Spice Blend

DIRECTIONS:  I think these cook best on a non-stick metal baking sheet.  But if you don’t have one,  lightly oil a regular sheet pan, or use parchment to line your pan.  Whatever you do, DO NOT USE A SILICONE SHEET on your pan or these will not brown and crisp up properly.  Preheat oven to 450º.  Crush pork rinds (I use a food processor).  Using a slotted spoon or small sieve, discard any hard bits that didn’t crush finely.  Pour into a medium bowl and add spice blend.  Stir well.  In a shallow dish or pie plate, pour the mayo.  Making sure each piece of okra is separated, dip about ¼ of the okra into the mayo and coat well by turning each piece gently to coat on all sides.  Lift the pieces out one at a time (I like to use my ice-bucket tongs for this)   and drop into the rinds.  Shake the bowl to coat the okra on all sides.  Using tongs, lift each piece of okra onto the baking sheet. Repeat with the next ¼ of the okra, and so on until all is done.  The reason you don’t want to put all the okra in the mayo at one time is it may not get uniform mayo coating, which is essential for the coating to stick to the okra.  Pop into the hot oven for about 15-20 minutes, remove pan and turn each piece.  Pop back into oven for another 10 minutes.  Dip onto serving platter and eat at once or it will lose its crispness.

NUTRITIONAL INFO:  Make 4 servings.  Each 2 oz. serving contains:

195 calories

15.65 g  fat

4.35 g  carbs, 1.25 g  fiber, 3.1 g  NET CARBS

10 g  protein

268 mg sodium

137 mg potassium

31% RDA Vitamin B12, 15% e, 30% manganese, 30% riboflavin, 12% zinc and 17% iron

Spicy Onion Rings

 

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I’ve been wanting to try my hand at onion rings.  I am not so wild about onion rings, but my husband sure loves them.  These are oven-baked instead of fried, so no greasy mess on the stove.  They came out very tasty, but were considerably softer than a deep-fried, batter-coated onion ring.  No surprise there.   The coating browned nicely and was very crunchy.  I would definitely do these again.  Just so you know, only the smallest diameter rings could be picked up by hand easily.  I dipped the larger ones onto my plate and used a fork to cut them in half to eat.  These are Induction friendly.

INGREDIENTS:

8 oz. ½” onion rings

2 oz. plain pork rinds, crushed very fine

3/4 tsp. my Seafood Spice Blend: http://buttoni.wordpress.com/2009/08/20/my-seafood-spice-blend/

4 T. my homemade mayo:  http://buttoni.wordpress.com/2009/07/27/homemade-mayonnaise/

DIRECTIONS:  Preheat oven to 450º.  You will need a large, preferably non-stick baking sheet to bake these.  Slice onion and separate rings until you have 8 oz.  That’s about 16 medium ½” rings.  Parboil for 1 minute in boiling water and lift out onto paper towels to totally dry. Crush pork rinds very fine in processor, blender or by hand.  Remove any larger, hard bits that are invariably in pork rinds when you crush them.  Mix spice into crushed rinds in a small bowl.  In a shallow dish or pie plate, pour the 4T. mayo.    Slowly dip an onion ring into the mayo, coating the outside and the inside (with your finger if necessary.  Then drop them into the pork rinds and coat well outside and inside.  Lay each onto the baking sheet.     Repeat until all rings have been coated.  Pop into 450º oven for about 25 minutes.  They tend to brown more and faster on the bottom where they touch the pan, so you may want to turn them over at the 15 minute mark.  Not much grease so no draining necessary.  Lift onto serving platter and ENJOY!

NUTRITIONAL INFO:   Makes 4 servings of 2 0z. each.  Each serving contains:

196 calories

15.6 g  fat

5.10 g  carbs, .53 g fiber, 4.57 g  NET CARBS

9.5 g  protein

271 mg sodium

85 mg potassium

31% RDA Vitamin B12, 26% riboflavin and 40% selenium

Shawarma Mayo or Salad Dressing

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This creamy salad dressing uses homemade mayonnaise as a base.  The shawarma spice is a delightful flavor atop green salads.  This salad dressing is of course OK for all phases of Atkins or Paleo diners.  This dressing, cut with some cream or coconut cream makes a lovely sauce for meats, fish and cauliflower.  :)

INGREDIENTS:

½ c. my homemade mayonnaise:  http://buttoni.wordpress.com/2009/07/27/homemade-mayonnaise/

1 tsp. my Shawarma Spice Blend:  http://buttoni.wordpress.com/2010/07/13/shawarma-spice-blend/

Dash salt and pepper

DIRECTIONS:   Mix ingredients, stirring well and chill until ready to use on a lovely green salad.

NUTRITIONAL INFO:   Makes 8 T. of dressing or 4 servings.  Each 2T. serving contains:

200 calories

22 g  fat

.16 g  carbs, .02 g fiber, .14 g  NET CARBS

.64 g  protein

32 mg sodium

Smoked Sausage-Bacon Salad

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The pork sausage I used in this salad is made at a nearby Czech meat market.  It is unsmoked and uncured.  The market assures me it is pure ground pork and spices and there is no sugar or filler in it.  It’s my favorite of all their sausages, actually. This Induction friendly salad can either be eaten with the Pudina Mint Dressing noted, or with some other dressing you may prefer.   Makes a GREAT lunch!  Nutritional stats reflect the salad made with the mint dressing, however.  I threw in a couple tablespoons of broccoli slaw in mine today to finish off a bag, but it is certainly not essential and therefore have not included that in the nutritional info below.

INGREDIENTS:

4 c. loosely packed salad greens

3 cherry tomatoes, halved

½ green onion, chopped

3 radishes, sliced thinly

1 recipe my Pudina Mint Dressing:  http://buttoni.wordpress.com/2011/08/11/pudina-mint-salad-dressing/ (or whatever dressing you prefer)

2 slices bacon, coarsely chopped and cooked

2 oz. low-carb smoked sausage, sliced thin and browned

DIRECTIONS:   Fry bacon in a non-stick skillet.  Remove to paper towels to drain.  I used that grease to make my Pudina Mint Dressing to go on top of this today.  Brown sausage slices.  Arrange greens in serving plates/platter.  Place tomatoes around the edges.  Top with radishes and green onion.  Drizzle whatever dressing you’re using on top.  Arrange sausage slices evenly on top and sprinkle bacon on last.  Serve at once.

NUTRITIONAL INFO:   Makes 2 servings, each contains:  (These numbers do not reflect the dressing.  Check that recipe for additional amounts to add in, or whatever dressing you use.)

134 calories

9.5 g  fat

3.0 g  carbs, 1.65 g  fiber, 1.35 NET CARBS

7.4 g  protein

150 mg sodium

20% RDA Thiamin and 12% selenium

Pudina Mint Salad Dressing

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I bought a jar of mint chutney at our new little Indian grocery store this week.  If you’ve ever eaten at an Indian restaurant, the Pudina, or mint chutney, is that green sauce they often serve in a small dish with the crisp now-forbidden chapati crackers before the meal.  Pudina is also used on their cucumber salads.  There are many brands of this Indian chutney and many recipes for it readily available on the internet.  If you’re lucky enough to find it at a local Asian market, most brands I’ve tried have been suitable, though not as good as homemade.  Just read the ingredients to be sure there is no sugar in it.  Traditionally, there will be none.  Today, for my lunch salad, I decided to create a salad dressing with this mint chutney.  This tasty Induction friendly dressing was the end result.  The bacon grease was an afterthought, but it added a LOT to the overall flavor to the final dressing, as you can imagine. :)

INGREDIENTS:

¼ c. my homemade mayo: http://buttoni.wordpress.com/2009/07/27/homemade-mayonnaise/

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1T. + 2 tsp. fresh bacon grease  (amount from cooking 2 slices of bacon)

1 tsp. red wine vinegar

1 tsp.pudina mint chutney: (I used the one shown at the right)

DIRECTIONS:  Mix all ingredients and stir well.  Chill until ready to use.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

248 calories

27.35 g  fat

.65 g  carbs, 0 g fiber, .65 g NET CARBS

.5 g  protein

104 mg sodium

20% RDA Vitamin E, 41% B12, 32% riboflavin, 44% selenium and 18% iron

Parsley-Cilantro Salad Dressing

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This tasty dressing compliments and actually becomes part of the salad greens!  You’ll like this one!

INGREDIENTS:

Juice of ½ lemon (about 2 T.)

1/3 c. coconut milk

1 clove garlic, minced

2 T. green onion, chopped

1 jalapeno, seeded and chopped

½ tsp. Chinese chile paste (I use Sambal Oelek, available in most grocery stores)

Dash salt and black pepper

1 T. coconut oil (or olive oil)

1/3 c. parsley, chopped

1 c. cilantro chopped

DIRECTIONS:  Put all ingredients into blender or food processor and blend until smooth.  Put in lidded jar and chill until ready to serve over nice green salads or a crisp jicama or cucumber salad.

NUTRITIONAL INFO:  Makes enough to nicely top 3 salads.  1/3 batch contains:

108 calories

11 g. fat

3.60 g  carbs, 1.1 g fiber, 2.50 g  NET CARBS

1.1 g  protein

69 mg sodium

20% RDA Vitamin C, 12% copper, 13% manganese, 38% phosphorous, 170 mg potassium