Archive for the ‘Vegetables’ Category

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

This recipe appears in Volume 1 of Low Carbing Among Friends (click for more info) by best-selling author Jennifer Eloff and other talented chefs.  There are 5 volumes already released and two more due out soon!  More info on their Facebook page here:    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!


1 medium-large head cauliflower

6 oz. cream cheese, softened

4 oz. smoked Gouda cheese, grated

¼ tsp. coarse black pepper

Dash salt

Optional:  chopped chives or green onion to top


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.  Spoon remaining cauliflower into dish and top with rest of Gouda cheese.   Sprinkle with just a dash of salt, as the 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

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

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


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

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

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

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


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.

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

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.


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

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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.


2 slices bacon

2 oz. onion, chopped or sliced coarsely

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

2 T. my Sofrito sauce

Dash salt and coarse black pepper

Enough water to cover veggies

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

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

180 calories

12.3 g  fat

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

7.3 g  protein

365 mg sodium

523 mg potassium

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

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


4 c. raw broccoli, cut into chunks

6 oz. raw bacon, cut into ½” pieces

4 oz. red onion, chopped or sliced

4 large mushrooms, sliced

¼ c. my Chipotle Mayonnaise

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

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

NUTRITIONAL INFO:  Makes 8 servings, each contains:

249 calories

22g fat

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

9.3 g protein

238 mg potassium

373 mg sodium

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

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


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

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


½ bunch kale (about 2 c.), washed

2 slices thick bacon, chopped

Dash salt and pepper (if desired)

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

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

212 calories

19.4 g  fat

3.65 g  carbs, 1.30 g  fiber, 2.35 NET CARBS

6.05 g  protein

375 mg sodium

238 mg potassium

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

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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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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

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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.


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

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

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


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:

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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

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


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

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

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

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


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

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


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

3 oz. bacon (no-sugar), chopped

1½ oz. onion, sliced

5 large Swiss chard leaves, stemmed and chopped coarsely

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

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

NUTRITIONAL INFORMATION:   Makes 3 servings, each contains:

96 calories

3.67 g  fat

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

4.87 g  protein

358 mg sodium

365 mg potassium

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

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

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

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

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


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

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


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

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


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

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

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


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

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

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

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


14 oz. cauliflower flowerettes

4 oz. broccoli flowerettes

3 oz. yellow onion, chopped

1 small green onion, chopped

2 T. butter, unsalted

2 oz. cream cheese, softened

¼ c. heavy cream

4 oz. grated Cheddar cheese

Dash each salt and black (or cayenne) pepper

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

NUTRITIONAL INFO:   Makes 6 servings, each contains:

117 calories

10.9 g  fat

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

2.15 g  protein

69.7 mg sodium

180 mg potassium

18.3% RDA Vitamin A and 11% phosphorous

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


4 medium carrots, peeled and cut into ½” pieces

Water to cover carrots

1 T. unsalted butter

Dash each sea salt and pepper

¼ c. heavy cream (or coconut milk)

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

1/4 tsp. dried tarragon

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

NUTRITIONAL INFO:  Makes 4 servings, each contains:

103 calories

8.55 g  fat

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

.9 g  protein

89 mg sodium

109 mg potassium

85% RDA Vitamin A

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