Ranch Buttermilk Salad Dressing

Ranch Buttermilk Dressing

Ranch Buttermilk Dressing

I finally came up with a version of Ranch Dressing for my husband, who just loves it on salads.  I think my version tastes better than what is sold in the bottle (which I actually don’t like).  No unhealthy ingredients in mine, either.

I’m not too fond of dill, so I tend to reduce it in most recipes.  But my husband LOVES dill and likes more in recipes, thus the range of dill shown in the Ranch Powder recipe linked below.  I basically used equal amounts of the herbs I selected except the dill and thyme.  A tablespoon of thyme would have been waaaaay too much!   This dressing is super yummy!  Try it and see if you don’t agree it’s even better than the famous bottled stuff!  As you well know, this also makes an excellent dip for raw vegetable party trays.  This recipe is suitable for all phases of Atkins and Keto diets.

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 cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also 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:

1 c. homemade mayonnaise

3/4 c. sour cream

¼ c. buttermilk

1 T. my Ranch Dressing Powder Blend

2 tsp. red wine vinegar

1/8 tsp. salt

OPTIONAL:  1/8 tsp. glucomannan powder if you like a thicker dressing

DIRECTIONS:  Measure the first 3 ingredients into a medium bowl.  Whisk well to blend to a smooth mixture.  Add the Ranch Dressing Powder Blend, vinegar and salt and whisk a couple minutes until the herb mixture is thoroughly blended in.  If using the glucomannan thickener, whisk it in last.  Transfer to a saved empty plastic dressing bottle (I always keep and wash them for homemade dressings) if you have one, or a lidded jar.  Close tightly and chill.  Serve on crisp green salads or as a dip for raw veggies.

NUTRITIONAL INFO:   Makes two cups or eight ¼ c. servings, each contains:

251 calories

26.8 g  fat

1.81 g carbs, .1 g  fiber, 1.71 g  NET CARBS

1.72 g  protein

66 mg sodium

 

 

 

Eggplant-Sausage Stuffing

Eggplant-Sausage Stuffing

Eggplant-Sausage Stuffing

My husband wanted baked chicken tonight so I decided to serve it with a new stuffing.  I had half of a very large eggplant to use up and just a small amount of sausage left in the fridge.  The addition of eggplant really makes stuffing moist, but it adds carbs, so I used my Gluten-Free Grain-Free Focaccia bread tonight to pull the carbs back down a bit.  The result was a super moist and super delicious stuffing to go with our baked chicken!  I’ll be making this one again!

Hubs asked for asparagus but I didn’t have fresh asparagus on hand.  Luckily I found 1 can of spears in the back of the pantry I didn’t even know I had. Apparently HE bought them!  He actually prefers canned asparagus!  Not me, but hey, we all have our quirks. That one is his.  This stuffing would be also be delightful to stuff pork chops with, or to serve alongside a lovely pork roast! This recipe is not suitable for Atkins Induction because of the almonds in the bread. But you could use 4 OMM’s (one minute all flax muffins) and make this recipe suitable for Atkins Induction.  Be sure to recalculate the carbs if you make that change.  This stuffing should freeze very nicely for you.  :)

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 cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also 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:

1 stick (½ c.) butter, unsalted

6 oz. onion, chopped

8 oz. celery, chopped  (preferable with leaves if you have center stalks)

9 oz. peeled eggplant, diced in ½-5/8″ dice

½ c. chopped parsley

3 tsp. homemade poultry seasoning (or whatever kind you have on hand)

¼ tsp. coarse ground black pepper

3 oz. pork sausage  (I didn’t want it to dominate, so I purposely used just a small amount.  You might prefer more)

7 slices of my Gluten-Free Focaccia

2 eggs, beaten

1-1½ c. homemade chicken broth (I just boil skin-on chicken in water)

DIRECTIONS:  Bake the focaccia bread by that recipes directions if it isn’t already made.  Preheat oven to 350º.  Liberally butter a baking dish, preferably non-stick if possible, as stuffing is inclined to really stick to its pan. Set aside for now.

Next, melt the stick of butter in a large non-stick wok or skillet.  Add onion and celery and saute on high heat until half tender and onions are beginning to caramelize.   Add the cubed eggplant and continue to saute until it, too, is half tender.  Break up the sausage into the mix and continue stirring until it is browned and eggplant is getting quite tender now.  Add parsley, seasonings and stir well. Remove from heat.  Break up the bread coarsely into the pan on top of the vegetable-sausage mixture.  Beat in the 2 eggs and add 1 cup of the broth.  You want this mixture quite wet, about like oatmeal. Only add the other ½ c. broth if needed to make the mixture quite wet.    Spoon into your greased baking dish and pop into 350º oven to bake for about 30-35 minutes and nicely browned on top.

NUTRITIONAL INFO:    Makes eight (approx. ½ c.) servings, each contains:

314 calories

25.8 g  fat

7.63 g  carbs, 3.32 g  fiber, 4.31 g  NET CARBS

14.6 g  protein

31.84 mg sodium

 

 

 

 

 

 

Chipotle Chile Sauce

Chipotle Chile Sauce

Chipotle Chile Sauce

This versatile sauce has a simply AMAZING flavor!   It’s wonderful as a green salad dressing.  It’s marvelous on Grilled Fish Tacos.  It makes a lovely dip for raw vegetables on a party tray.  It’s a wonderful dip for low-carb “Potato Chips” (from sliced, fried jicama).  It’s scrumptious on grilled burgers and even steaks for a Mexican flair.  It’s great on turkey and chicken sandwiches.  It’s even very tasty on scrambled eggs!  Shall I go on?   Needless to say, but I think I’m addicted to this stuff.  LOL.   It is suitable for all phases of Atkins, Keto diets and Primal followers.  It is not suitable for Paleo with the sour cream in it, but you could use all homemade mayo and it would then be suitable.  :)

INGREDIENTS:

½ c. homemade mayonnaise

½ c. sour cream

½ tsp. chili powder

½ tsp. my Smoky Chipotle Spice Blend

1 small chipotle chile pepper (in adobo sauce in the can), rinsed, seeded and mashed (about 1″ long)

Dash salt

DIRECTIONS:   Mix all the ingredients in a bowl and serve at once.  Keeps well in the refrigerator and can be stored for a week or a little longer.

NUTRITIONAL INFO:    Makes 1 c. total for 4 servings.  Each ¼ c. serving contains:

263 calories

28.2 g  fat

1.97 g  carbs, .37 g  fiber, 1.6 g  NET CARBS

1.7 g  protein

272 mg sodium

Xenia Monaghan’s Hungarian Baked Cauliflower

Hungarian CauliflowerThis tasty dish I am told, is Hungarian.  It should be topped with WHITER breadcrumbs, but hey, we use what is on hand, which was low-carb DARK bread last night.  I will at next baking get a new picture with white breadcrumbs and swap out photos.  It was served to my family when I was in high school by my best friend’s mother.  Her daughter, also named Peggy, and I were inseparable back them.  :)  Mrs. Monaghan, in her 20’s, was a Hungarian ballerina in Budapest, Hungary.  She met and eventually married a US Army Officer stationed there during WWII.  They were our neighbors at Ft. Leavenworth, Kansas.  I think of everything I was served at her house as Hungarian, although it may not have been at all. ;)   What I DO know is that this simple dish is really tasty and ever so easy to prepare.  The flavor has lingered in my memory over the years and I just had to try and reproduce this recipe in a low-carb version.  I think I’ve come pretty close, too!  She used regular white breadcrumbs, but I have subbed in a low-carb bread for the topping.  I may have my amounts wrong, but this taste is pretty close to what I’m remembering she served us.  This dish is suitable once you get to Phase 2 of Atkins, and for all Keto diets.

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 cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also 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:

1 medium 6″ head of cauliflower, cut into flowerettes

2 green onions, chopped

4 oz. cream cheese, slightly softened

¼ c. + 2 T. chive and onion cream cheese spread (I use Walmart’s Great Value brand)

2 T. sour cream

Dash each salt and black pepper

1/8 tsp. black pepper

1 slice of my Cheesy “Cornbread” or other low-carb bread of similar carb count, crumbled

3 T. melted butter

DIRECTIONS:   Cook the cauliflower in boiling water until almost tender, but not quite.  Preheat oven to 350º.   Drain cauliflower and add in the green onion, cheeses, sour cream, salt and pepper and stir.  The cheeses will melt from the heat of the cauliflower as your stir them in.  When all is well blended, spoon into a greased baking dish.  I used a 9″ ceramic quiche pan.  Preheat oven to 350º.

In a skillet, melt the butter.  Stir in the bread crumbs.  Sprinkle the buttered crumbs evenly over the top.  Pop into 350º oven and bake for about 20 minutes.

NUTRITIONAL INFO: Makes 6 servings, each contains:

247 calories

22.33 g  fat

8.2  g carbs, 3.05 g  fiber, 5.15 g  NET CARBS

6 g  protein

259 mg sodium

Smoky Lima Beans

Smoky LimasThis absolutely simple lima bean recipe is super yummy.  It is higher in carbs than most of my vegetable recipes, as lima beans live on the legumes rung of the Atkins carb reintroduction ladder.  Therefore this recipe is not suitable until you are in Atkins Phase 2 OWL in the legumes rung of the carb reintroduction ladder or beyond.  They are tasty and nutritious so if you’re a lima bean fan and closer to goal weight, I hope you will occasionally fit them into your menus. These are not suitable for Primal or Paleo followers, who do not eat legumes.

INGREDIENTS:

4 thick slices of bacon, chopped and browned

bacon grease from the bacon

14 oz. frozen lima beans

3 large green onions, chopped

¼ tsp. salt

1/8 tsp. black pepper

DIRECTIONS:   Brown the bacon in the bottom of a large vegetable pot.  Add the beans, green onion, salt and pepper.  Add enough water to cover beans.  Bring to a boil and lower to a simmer.  Cover and cook until just tender, or about 15-20 minutes.  Don’t cook so long that the beans begin to get mushy.  These pair nicely with fried, baked or grilled pork.

NUTRITIONAL INFO:    Makes 4 servings, each contains:

173.5 calories

5.4 g  fat

21.45 g  carbs, 4.37 g  fiber, 16.08 g  NET CARBS

10.65 g  protein

386 mg sodium

Fruity Chicken Salad

FruitychickenSalad

This delicious salad is a bit carbier than most of my recipes, but I wanted to see what some fruit would be like in chicken salad.  I’m here to tell you it was DELICIOUS!  Most of the carbs are in the prunes, of course.  If you omit the prunes the count per serving on this recipe drops to a mere 3.3 net carbs.  Blueberries would perhaps be a better, lower-carb choice and still maintain the fruity taste and healthy anti-oxidants as well. a small amount of diced apple would also be a tasty choice.

I wanted to use up a lone poblano pepper in my refrigerator today and thus I seared it off and used it as a “holder”.  It didn’t really contribute much to the overall dish’s flavor and I will just serve this salad on a leaf of Romaine or curly leaf lettuce in future.  Therefore I have not included the poblano in the nutritional numbers below.

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 cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also 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. cooked chicken, diced

1 shallot, minced fine

½ c. finely chopped celery

3 dried prunes, chopped

1/3 c. homemade mayonnaise

1/3 c. sour cream

Seasonings (I used a pinch each chipotle chili powder, garlic powder and cumin)

1/4 c. toasted slivered almonds (optional, but very good on chicken salad)

DIRECTIONS:  Mix the mayo and sour cream with the seasonings in a medium bowl. Add all the ingredients (but toasted nuts, if using) and toss to coat all the chicken well with the wet ingredients.  Spoon onto your serving plates, on a leaf of lettuce if desired.  Top with toasted almonds for garnish.

NUTRITIONAL INFO:   Makes 2 servings, each contains: (does not include almonds as I can’t know how many you will use.  Also does not include poblano pepper for reason I stated above)

529 calories

33.2 g  fat

10.6 g  carbs, 1.5 g  fiber, 9.1 g  NET CARBS  (3.3 net carbs if prunes omitted)

45.3 g  protein

780 mg sodium

Asian Chicken Salad with Peanut Dressing

 

Asian Chicken Salad with Peanut Dressing

Asian Chicken Salad with Peanut Dressing

I love this recipe in the summertime!  It’s so easy to prepare and simply DELICIOUS!  Best of all, no oven required to heat up your kitchen.  Summer in Texas forces us to think about such things.  We’re already averaging 92º daily! Lord what will July and August be like this year?  I don’t mind doing a quick skillet sear, but don’t want to turn that oven on very often in summer.   And since I’m not eating sandwiches much these days, this salad is is just perfect and suitable for all phases of Atkins and Keto diets 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:

1 large chicken breast, skinned (8 oz.)

1 T. butter

2 T. lime juice

2 T. rice vinegar

1 T. olive oil

1 tsp. sesame oil

1 tsp. hot sesame oil (or 1/8 tsp. Sambal Oelek chili sauce, or Sriracha)

2 drops liquid stevia

1/2 tsp. low-sodium soy sauce, tamari or coconut aminos

1 T. peanut butter

4 c. Napa cabbage, shredded

½ c. fresh cilantro, chopped

2 large green onions, chopped

½  carrot (5″) shredded with a carrot peeler

1  fresh jalapeno, seeded, sliced in thin strips 1″ long

DIRECTIONS:

Slice chicken diagonally into smaller pieces for quickest cooking.  Heat butter in skillet and sear chicken well on all sides.  Remove and slightly cool.  Slice into smaller slices if desired.

For the dressing, whisk the next 8 ingredients together in a small bowl and set aside for flavors to develop.

In a large bowl or on your cutting board, shred cabbage and place in large bowl.  Add grated carrot, cilantro, green onion and chopped jalapeno.  Toss well and plate greens equally on two plates.  Top each with half the chicken meat.  Provide dressing in individual cups on the plate for each person to add as they please.

NUTRITIONAL INFO: Makes 2 large servings, each contains:

450 calories

25.5 g  fat

10.2 g  carbs, 3.35 g fiber, 6.85 g  NET CARBS

39.5 g  protein

632 mg sodium

 

Pork & Chorizo Salad

Pork & Chorizo Salad

Pork & Chorizo Salad

This is a variation on the popular taco salad we all know and love.  Constructing it with pork and chorizo, along with the spices and sofrito I included, was quite delicious and a pleasant change of pace.  I didn’t have an avocado in the house or else a layer guacamole would have been added under the cheddar cheese.  You might want to consider adding one mashed up with a pinch of garlic powder.  :)  This salad is suitable for all phases of Atkins and Keto diets.

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:

8 oz. lean ground pork

2 oz. chorizo sausage, removed from casing and crumbled

Dash ground cumin

¼ tsp. garlic powder

1-2 tsp. my sofrito sauce (optional, but real good in this)

1/8 tsp. my Smoky Chipotle Spice blend

2 c. Romaine lettuce, chopped

2 c. endive or curly leaf lettuce (green or purple), chopped

½ c. tomato, chopped

2 slices Monterrey Jack Cheese

½ c. shredded Cheddar Cheese

DIRECTIONS:  Have two plates ready by the stove.  If using guacamole layer as suggested above, make that now.  Brown ground pork in a non-stick skillet, along with the crumbled chorizo until they are done.  Add salt, cumin, smoky chipotle blend, sofrito and garlic powder.  Stir often as the meat browns.  Remove from heat when done.  Mix the two types of lettuce in a bowl and plate half on each of two plates.  Add half the chopped tomato on top of each.  Place 1 slice of jack cheese in the center of each stack of greens. Top each with half the hot meat.  The heat should melt the jack cheese nicely.  If using guacamole, add it now.  Top each with ¼ c. of cheddar shreds.   Serve at once.

NUTRITIONAL INFO:    Makes 2 salads, each contains:  (does not include guacamole)

597 calories

46.7 g  fat

6.95 g  carbs, 2.20 g  fiber, 4.75 g  NET CARBS

37 g.  Protein

748 mg sodium  (coming from the chorizo and cheese)

 

 

Daikon “Hash Browns”

Daikon "Hashbrowns"

Daikon “Hashbrowns”

If you’re missing hashbrowns with your morning eggs, wait no more.  I’ve tried this with grated jicama, but that’s not quite as satisfying.  These made with Daikon or Japanese radish (available in Asian grocery stores) have a closer texture to potatoes than jicama.  I add the onion because my family always added it, and it helps to hide the very mild radish taste.  You mustn’t judge these until you’ve tried them.  They are pretty amazing.  And they are low in carbs.  They are suited to all phases of Atkins, Keto diets, Primal and Paleo.  As seen in the picture below, they can also be made with traditional red radishes.  Both are equally tasty in my opinion.

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

Daikon (Japanese) Radish

Daikon (Japanese) Radish

INGREDIENTS: 

2 c. daikon radish, peeled and cubed

1 T. + 2 tsp. bacon grease

2 oz. onion, chopped (I used purple onion)

Dash salt

Dash pepper

DIRECTIONS:  Melt bacon grease over high heat.  Add onion and saute until it is softened.  Add diced daikon and continue sauteing, stirring often to brown on all sides.  When tender, salt and pepper to taste and serve warm.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

Red Radish Hash Browns

Red Radish Hashbrowns

127 calories

10.8 g  fat

7.0 g  carbs, 2.1 g fiber, 4.9 g  NET CARBS

.9 g  protein

468 mg sodium

 

 

Creamy Green Beans

Creamy Green Beans

Creamy Green Beans

This isn’t in any way intended to be like the classic green bean casserole we all know and love.  I wanted creamy, but also the tang of sour cream and a bit of cheese as well.  The final dish I created last night was DELICIOUS!  This one will definitely be in my veggie recipe rotations from now on.  I always have these ingredients on hand.  This dish is suitable for all phases of Atkins and Keto diets.  My Primal-Paleo followers will have to pass on this one due to all the dairy.

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:

4 c. frozen green beans, French-Style, defrosted

1   4-oz can mushrooms, undrained

¼ c. sour cream

¼ c. chive and onion cream cheese, softened

1½ c. Monterrey Jack cheese, shredded

1 T. dehydrated or fresh sliced shallots (or minced dehydrated onion)

DIRECTIONS:  Preheat oven to 350º.  Grease an 8×11″ baking dish lightly.  Place green beans in a large bowl  Soften cream cheese in a medium glass bowl.  Add sour cream and stir to blend.  Add the mushrooms with juice and Jack cheese and stir again to blend.  Pour mixture into greased dish and sprinkle with dehydrated (or fresh sliced) shallots.  Bake at 350º for 30 minutes or until bubbly.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

188 calories

13.7 g  fat

8.61 g  carbs, 2.76 g  fiber, 5.85 g  NET CARBS

9.0 g  protein

365 mg sodium

 

 

Savory Onion “Pancake”

Savory Onion Pancake

Savory Onion Pancake

Allium Cepa, better known as the mighty onion, in the food world is something I would not want to live without.  I truly believe if I had yo stop cooking with onion and garlic, I wouldn’t want to cook anymore.  Not a day goes by I don’t reach for yellow onions, green onions, purple onions, shallots or chives, garlic.  So many foods would be so incredibly boring in flavor without the spunky taste of some onion in it. Can you even imagine spaghetti sauce without it?  or the stuffing for your holiday turkey? or virtually any one of you favorite casseroles?  I just cannot.

Today’s lunch pays tribute to the mighty onion.  This was the creamiest, most delicious thing I’ve made with eggs in a very long time.  Funny thing is, I think it was the cream cheese with chive and onion that was the pièce de resistance in this “pancake”.  I LOVE that stuff and keep it around all the time for dipping pork rinds into for a quick snack, or spreading on one of my low-carb crackers. :)  But I digress.

This quick meal I will definitely be cooking again!  This tasty dish is suitable for all phases of Atkins, Keto diets and Primal (if yo do a little dairy).  It is not suitable for Paleo followers.

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:

4 large eggs, beaten

2 T. cream

3 tsp. bacon grease

1½ oz. onion, chopped (I used purple onion)

1 large green onion, chopped

1 lg. shallot minced fine (about 1½ T.)

2 T. chive and onion cream cheese spread

DIRECTIONS:  Preheat oven to 350º.  In a medium bowl, beat the eggs with the cream and set aside.  Heat the bacon grease over high heat in a skillet (mine was non-stick).  Add the onion, green onion and shallot and saute until tender.  Lower heat.  Add the cream cheese and allow to melt.  Stir and spread the onion mixture out evenly in the pan.  Gentle pour the eggs evenly over the onion mixture.   Your “pancake” will only be about 1/4″ thick, but it will puff a little thicker as it cooks.  Pop into hot oven and bake for about 10 minutes or until center is set.  I flipped mine upside down to serve, but you certainly don’t have to do that.  :)  Serve at once.

NUTRITIONAL INFO:   Makes 2 large adult servings if eaten as a meal  It would serve 4 people if used as a side dish. :)  Half the batch contains contains:

313 calories

26 g  fat

5.95 g  carbs, .5 g  fiber, 5.45 g  NET CARBS

14 g  protein

215 mg sodium

 

 

 

Spinach Salad with Olive Dressing

Click to enlarge

Spinach Salad with Olive Dressing

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

Creamy Broccoli and Mushrooms

Creamy Broccoli and Mushsrooms

Creamy Broccoli and Mushsrooms

This dish is a variation on a broccoli dip a friend of many years often served at parties.  I didn’t chop my broccoli as fine as she did, and there was no cheese in her dip.  Mine instead is made with a delicious low-carb soup.  The flavor was so memorable I decided to try and reproduce it as a vegetable side dish today.  It came out delicious!  Just as good as her dip, maybe even better with my addition of cheese!  This recipe is suitable for all phases of Atkins, Keto diets but not acceptable for Primal or Paleo.

VARIATIONS:  Add 1 c. cooked leftover chicken or 1 cup cooked shrimp for a complete meal

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:

½ bunch broccoli, stems and flowerettes cut into medium chunks (about 3 cups)

1 oz. onion, chopped

6 large mushrooms, sliced (or a 4-oz can sliced mushrooms, drained)

1 T. olive oil

½ recipe Jennifer Eloff’s Condensed Cream of Mushroom Soup

½ c. shredded Monterey Jack Cheese

¼ c. heavy cream

Dash black pepper

DIRECTIONS:  Preheat oven to 350º.  Lightly grease a medium casserole or vegetable dish and set aside. Make a recipe of the mushroom soup.  You will only use half of it for this recipe.  The remaining soup should be reserved for some other use.  It will keep a week in the refrigerator.  Chop and steam the broccoli over water or in your microwave just until tender crisp.  Heat the olive oil in a medium skillet and brown the onion and mushrooms until nearly tender.   Turn off heat.    Toss the broccoli into the skillet and toss lightly.  Stir the cream into the soup mixture and blend well.   Spoon it over the broccoli-mushroom mixture, add the cheese and stir gently with a spoon to mix. Sprinkle with black pepper and bake at 350º for 30 minutes or until hot and bubbly.  ENJOY!

NUTRITIONAL INFO:    Makes 4 servings, each contains: (does not include optional meat)

215.5 calories

18.35 g  fat

7 g  carbs, 2.22 g  fiber, 4.78 g  NET CARBS

6.45 g  protein

348 mg sodium

268 mg potassium

13% RDA Vitamin A, 10% B6, 9% B12, 64% C, 8% E, 20% copper, 15% iron, 8% manganese, 8% niacin, 15% phosphorous, 13% riboflavin, 7% selenium, 8% thiamin and 11% zinc.

 

 

Spinach Mayonado (with optional Sausage Meatballs)

Spinach Mayonado (optional meatballs)

Spinach Mayonado (optional meatballs)

This is essentially a creamed spinach dish, but with a very special cream indeed.  I decided to not stir it altogether as that does not photograph so prettily.  The flavor of this creamy spinach dish will blow you away.  It’s sinfully rich and ever so good!  So good, in fact, I lick every bit of the sauce off the spoon and food processor bowl.  Seriously good eats.

Of course, you can always stir the sauce right into the spinach. It certainly ends up mixed on my plate while eating it.  :)  To be quite honest, ANY meat, seared chicken breast strips, beef or pork meatballs or smoked sausage would be good alongside (or on top as shown) this extremely nutritious dish.

This recipe is Atkins Induction friendly, as well as being suitable for Keto diets, Primal and Paleo followers as well.

VARIATION:  This makes a great side dish without meat.  In fact, that is the first way I ate it when I created this creamy sauce.

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:

5 oz. lean pork bulk sausage (I use homemade sausage but any low-carb sausage will do)

6 T. my Shawarma Homemade Mayonnaise

1 avocado

16 oz. bag of frozen, chopped spinach

Water to cover spinach

DIRECTIONS:  Place spinach in large saucepan, cover with water and bring to boil and cook per package directions, about 5 minutes.  When done, drain spinach in strainer pressing out excess water as best you can.  Set aside while you make the rest of the dish.

While spinach is boiling, roll sausage into 6 small meatballs and brown in a non-stick skillet over medium-high heat, turning and rolling them frequently to brown all sides.  Cook until fully done (about 10-15 minutes, turn off heat remove and drain meatballs on paper towels.

In a bowl of a food processor (or blender), process the avocado with the 6 T. homemade mayo until fairly smooth.  You can also just mash it well with a fork, as it doesn’t have to be perfectly smooth.  Add a few drops of lemon juice (to prevent darkening) and pulse.

Spoon the spinach into your serving dish, Add the thick, creamy mayonado sauce to the top as shown (or stir into the spinach if you prefer) and top with your cooked meatballs.  ENJOY!

NUTRITIONAL INFO:  Makes 3 servings, each contains:

468 calories

48 g  fat

12.03 g  carbs, 8.66 g  fiber, 3.37 g  NET CARBS

15.2 g  protein

453 mg sodium

 

Tzatziki

Click to enlarge

Greek Tzatziki

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 food and  Middle Eastern/Mediterranean grilled beef or lamb kebabs and ground beef/lamb koftas.  It’s also great on tuna, salmon or crab cakes or on shawarma gyros-type sandwich wraps.  I’ve even used this sauce 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.

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:

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 even better, place it in a clean cotton woven kitchen towel (not terry cloth, please).  Blot the water away with paper towels or wrap, twist and squeeze it in the kitchen towel to remove all water.  You want to get as much water out as you can.  Add the cucumber to a medium bowl.  Add all remaining ingredients and stir well.  Cover and chill until ready to serve.  If it bleeds out more water, blot it from around the edges with a paper towel, stir and 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

 

Orange Vinaigrette

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Orange Vinaigrette

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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Kale Orange-Walnut Salad with Orange Vinaigrette

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 a  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

Smoked Gouda Cauliflower

Smoked Gouda Cauliflower

This recipe 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.  Smoked Gouda doesn’t melt easily, but if shredded, it usually melts OK.  In this dish, it takes an ordinary cauliflower casserole and transforms it 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!  I buy my smoked Gouda at Sam’s Club and have discovered, not all stores carry quality smoked Gouda.  The brand I bought in San Antonio at my mother’s grocery store was just awful….totally tasteless.

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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Purple Cabbage and Kale (with a twist)

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 suitable for all phases of Atkins, Keto, Primal and Paleo nutritional lifestyles.

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. 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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Kale-Cranberry-Walnut Salad

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.

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

SALAD GREENS:

1½ oz. kale leaves, stems removed, chopped 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

 

Smoky Sofrito Spinach

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Smoky Sofrito Spinach

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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Spiced Roasted Parsnips & Carrots

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

Chicken “Waldorf Salad”

Chicken Waldorf Salad

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

Southern “Cornbread” Stuffing

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Southern “Cornbread” Stuffing

If you’re looking for 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 get 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 trials 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 and Keto followers. If you are still in the Induction Phase of Atkins, try instead my Induction-friendly Eggplant-Jicama Stuffing.  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.  Just thaw and reheat your stuffing the day you plan to stuff or roast your meat.  TIP:  When baking and freezing stuffing ahead, slightly under-cook it so that when it is reheated and browned, it doesn’t dry out too much. 

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 cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also 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:

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

4 tsp. Dad’s Poultry Seasoning (or whatever poultry seasoning you prefer)

½ tsp. black pepper

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

DIRECTIONS: Cook the cheese bread (omit jalapenos if you prefer, but I don’t) exactly as instructed in that recipe.  When completely cooled, coarsely break it up into a large bowl  Add the parsley and stir. Set aside for now.  When ready to put stuffing together, 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 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

 

Kale Sofrito

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Kale sofrito (entire batch or 2 c. shown on a 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 four ½ c. servings, each contains:

90 calories

6.15.3 g  fat

6.55 g  carbs, 1.25 g  fiber, 5.30 g  NET CARBS

3.65 g  protein

170 mg sodium

 

Grilled Chicken Salad

Click to enlarge (shown with my Balsamic Vinaigrette)

Grilled Chicken Green Salad (shown with my Balsamic Vinaigrette)

The light and delicious salad shown above makes a complete meal.  I’ve eaten it both for lunch of dinner.   It’s one of my favorite ways sto use 1-2 pieces of leftover grilled chicken if that doesn’t go into a sandwich first.  I remembered I had a char-grilled chicken breast in my freezer and decided to thaw and slice it to have atop our salads.  We both love smoked meats, and to go on green salads……well hwo can you go wrong?  A very nice and easy meal, this one!   This salad can easily help you stay within your carb limits!  This salad is suitable for all phases of Atkins, Keto diets and Primal-Paleo consumption 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:

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

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

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Kale-Orange-Walnut Salad

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 

DISCLAIMER:  I receive no remuneration for this promotions nor for the inclusion of my recipes therein.  I promote them simply because these talented cooks are amazingly creative and you are going to want this low-carb collections of recipes in your culinary toolbox.

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

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Cheesie Chipotle Broccoli

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. 

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:

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 over boiling water for 5 minutes or cook in the microwave in shallow water for 3 minutes on HI.  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 chipotle 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.

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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Spaghetti Squash-Spinach Casserole

I must admit, this is not the most attractive veggie dish I’ve ever seen, but man, was it ever tasty!  It’s a variation on a Rachel Ray entree 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 and a little cayenne pepper.  She also had Italian Sausage in it and I cut that way back to 3 oz.  We actually didn’t care for the meat in it at all! So this will just be a veggie side for us in future.  The Jack cheese made this so creamy.  The cayenne made it a little livelier in flavor.

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 garnish adds absolutely nothing to the flavor, so that is purely optional. 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 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 so it is not included in the recipe below.  We found this paired nicely with broiled shrimp.

More delicious low-carb vegetable 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:

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.

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:

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 Kale and Bacon

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Sauteed Kale and Bacon

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 so quick!  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).  And best of all, only 1 skillet and 1 bowl to wash up!  This is most assuredly suitable for all phases Atkins, Primal and Paleo regimens.

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:

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

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.

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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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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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Click to enlarge

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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Click to enlarge

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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Baked Italian Eggplant Stacks

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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Sweet Spicy Swiss Chard

Just TRY to say the name of this dish 10 times in a row REAL fast.  I dare ya!  Betcha can’t!  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. my 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

 

South of the Border Kale

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Click to enlarge

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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Click to enlarge

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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Click to enlarge

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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Click to enlarge

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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Bocco-Cauli Baby

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 honey 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!

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:

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

 

Carrots in Tarragon Cream

Carrots in Tarragon Cream

Carrots in Tarragon Cream

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

Chicken Bolognese

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Click to enlarge

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 zucchini noodles 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

 

Mayonado

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Mayonado

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 is that it is super, DUPER good spooned over steamed vegetables….all sorts of them!  The shawarma spice really adds something special!  This recipe is Atkins Induction friendly.

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VARIATION:  Add a little chopped cilantro and minced, seeded jalapeno.

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

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

 

Roasted Shawarma Vegetables

RoastedShawarmaVegetables

This dish is incredibly easy to pull together and is exceptionally good with charcoal grilled meats.  Shown above with a rib-eye steak.  This flavor reminds me so much of the vegetable stew I ate wehn we lived in Teheran, Iran when I was a small child.  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 ARE 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, 7.97 NET CARBS

2.22 g  protein

105  mg. sodium

Chayote with Onions

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Click to enlarge

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