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

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

 

 

 

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

 

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

Click to enlarge

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

Smoky Sofrito Spinach

Click to enlarge

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

Click to enlarge

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

Kale Sofrito

Click to enlarge

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

 

Cheesie Chipotle Broccoli

Click to enlarge

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

Click to enlarge

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

Sauteed Kale and Bacon

Click to enlarge

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

Zucchini “Donuts”

Click to enlarge

Click to enlarge (bottom view)

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

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

Click to enlarge

Click to enlarge (top view)

 

INGREDIENTS:

9 oz. zucchini, grated

3/4 tsp. onion powder

2 large eggs, beaten

Dash each salt and cayenne pepper

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

1 T. coconut flour

1 T. unflavored, unsweetened whey protein powder

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

3/4 tsp. baking powder

½ tsp. glucomannan powder (also called konjac powder)

2 T. grated Parmesan cheese

1 tsp. olive oil for oiling pan

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

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

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

62.33 calories

3.73 g fat

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

4.85  g. protein

126 mg sodium

137 mg potassium

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

Asparagus with Bacon and Onion

Click to enlarge

Click to enlarge

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

INGREDIENTS:

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

2 oz. yellow onion, sliced

4 slices low-sodium bacon, sliced

Dash each salt and black pepper

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

NUTRITIONAL INFO:  Makes 4 servings, each contains:

101 calories

7.1 g  fat

4.98 g  carbs, 2.22 g  fiber, 2.76 NET CARBS

4.8 g  protein

258 mg potassium

133 mg sodium

27% iron

Cauli-“Yam” Quiche

Click to enlarge

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”

Click to enlarge

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

Click to enlarge

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

001-32

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

Click to enlarge

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

Click to enlarge

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

Click to enlarge

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

Click to enlarge

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

Click to enlarge

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

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

Click to enlarge

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

Scalloped Rutabaga

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

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

INGREDIENTS:

12 oz. rutabaga, peeled and thinly sliced

3 green onions, chopped

4 oz. cream cheese, softened

¼ c. sour cream

1/3 c. chicken broth

Dash each salt and black pepper

5 oz. grated Cheddar cheese

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

NUTRITIONAL INFO:  Makes 6 servings, each contains:

192 calories

15.43 g  fat

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

7.52 g  protein

372 mg sodium

280 mg potassium

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

Boursin-Gouda Cauliflower

Boursin-Gouda Cauliflower

Boursin-Gouda Cauliflower

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

INGREDIENTS:

1 medium large head cauliflower

3 oz. cream cheese, softened

4 oz. Smoked Gouda cheese, shredded

2 T. Boursin cheese, (I used shallot and chive)

¼ tsp. coarse black pepper

Dash salt

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

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

DIRECTIONS:

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

NUTRITIONAL INFO: Serves 6, each serving contains:

187 calories

15.1 g  fat

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

8.0 g  protein

348 mg  sodium

325 mg sodium

 

Yellow Squash Blossom

Click to enlarge

Click to enlarge

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

INGREDIENTS:

9 oz. yellow squash, sliced VERY thin

¼ tsp. onion powder

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

3 T. grated Parmesan cheese

1½ T. olive oil

Dash black pepper

thick slice of a plum tomato

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

NUTRITIONAL INFO:   Makes 4 servings, each contains:

141.5 calories

13.8 g  fat

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

2.58 g  protein

683 g  sodium

15% RDA Vitamin C

Zucchini “Flower”

Zucchini Flower

Zucchini Flower

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

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:

9-10 oz. zucchini, sliced VERY thin

3 T. pesto sauce (or commercial pesto sauce)

6 T. grated Parmesan cheese

1/3 plum tomato

Dash each salt and black pepper

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

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

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

NUTRITIONAL INFO:    Makes 4 servings, each contains:

147.25 calories

13.45 g  fat

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

5.1 g  protein

162 mg sodium

Cauliflower Pilaf

Click to enlarge

Click to enlarge

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

INGREDIENTS:

½ large cauliflower (6-7″ diameter head)

4 T. butter

3 oz. onion, chopped

½ c. chopped red pepper

½ c. cilantro, chopped

1 large clove garlic, minced

Dash each salt and pepper

1 c. Monterey Jack cheese, grated

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

NUTRITIONAL INFO:  Makes 5 servings, each contains:

197 calories

16.2 g  fat

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

7.32 g  protein

252 mg sodium

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

Rutabaga and Onion Hash Browns

Click to enlarge

Click to enlarge

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

INGREDIENTS:

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

2 oz. chopped onion

1 T. bacon grease

Dash each of salt and black pepper

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

NUTRITIONAL INFO:   Makes 2 servings, each contains:

93 calories

6.6 g  fat

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

1.1 g  protein

25% RDA Vitamin C

Ranch Broccoli and Mushrooms

Click to enlarge

Click to enlarge

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

INGREDIENTS:

8 oz. fresh broccoli

6 medium mushrooms

2 T. Ranch dressing powder

½ stick unsalted butter

Black pepper to taste

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

NUTRITIONAL INFO:  Makes 4 servings, each contains:

128 calories

11.7 g  fat

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

2.55 g  protein

55 mg sodium

268 mg potassium

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

Oven-Fried Okra

Click to enlarge

Click to enlarge

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

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

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

2 oz. crushed plain pork rinds

4 T. my homemade mayo

½ tsp. my Seafood Spice Blend

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

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

195 calories

15.65 g  fat

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

10 g  protein

268 mg sodium

137 mg potassium

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

Spicy Onion Rings

 

Click to enlarge

Spicy Onion Rings

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

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:

8 oz. onion cut into ½” rings

2 oz. plain pork rinds, crushed very fine

3/4 tsp. my Seafood Spice Blend

4 T. my homemade mayo

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

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

196 calories

15.6 g  fat

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

9.5 g  protein

271 mg sodium

85 mg potassium

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

Broccoli Slaw Stir-Fry

Click to enlarge

Click to enlarge

Broccoli slaw is a wonderful vegetable option for a low-carb lifestyle.  It comes pre-cut in the bagged salad area of the  produce departments in your local grocery store.  I’ve only used it twice:  the first time I used it as most people do, for a coleslaw recipe; the second time tonight I decided to cook it.  Couldn’t find a single recipe on the internet for this stuff cooked.  Yet my mother says she now actually prefers the stem of broccoli to the flower portion!  So I just took some of the leanest pieces of bacon from the bag of “bacon ends and pieces” I bought today, chopped it coarsely and fried this slaw.  All I can say is WOW!  This was amazingly sweet and so different from whole, steamed spears.  The smoky bacon honestly is what made this (no big surprise there for most of us :) ).  You folks who say you don’t like broccoli, this dish just might change your mind.   None of the strong, bitterness the flower part has.  :)  This recipe gets a resounding thumbs up from both me and my husband! We had this with smoked Czech beef sausage links we buy at a local meat market.  This would also be good with baked, fried or BBQ pork.

INGREDIENTS:      

12  oz. broccoli slaw

4 thick slices of bacon (or 5 thinner slices), coarsely chopped

1 T. extra bacon grease (if your bacon is very lean)

Dash black pepper

DIRECTIONS:    Brown the bacon until it has given up most of it’s fat/grease.  Don’t cook it to the real crisp stage though.  If your bacon is very lean, add the additional T. of bacon grease.  Add broccoli slaw and stir-fry until the broccoli threads just begin to wilt.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

119 calories

.98 g  fat

5.18 g  carbs, 3 g  fiber, 2.18 g  NET CARBS

6.45 g  protein

307 mg sodium

25% RDA Vitamin A, 88% vitamin C, 11% iron, 13% selenium

Turmeric Seared Eggplant Patties

Click to enlarge

Click to enlarge

When my Dad was stationed in Teheran, Iran we had a maid who was quite a cook.  She would often fix this eggplant for my brother and I when Mom and Dad were going out to dinner and we couldn’t go.   I became quite enamored of eggplant in Iran.  The subtle taste of eggplant with turmeric is divine.  I don’t know what all spices she sprinkled on it, but I know she put turmeric, because it always turned a bit yellow when cooked.   For this recipe, I’ve also added a bit of my Middle Eastern shawarma spice blend and it was quite good on it.  Also very similar to what I remember.  When you’re 62, it’s hard to remember back to age 10!  But I remember those flavors and smells vividly.  :)    This recipe is definitely Induction friendly.

I like to use a large eggplant for this and take my slices from the center where they will be largest.

INGREDIENTS:

12 oz. eggplant (unpeeled), cut into four ½”-5/8″ slices

2 T. olive oil

¼ tsp. ground turmeric

1/8 tsp. my Shawarma Spice Blend:  http://buttoni.wordpress.com/2010/07/13/chicken-shawarma-spice-blend/

Light sprinkle of salt

DIRECTIONS:  Slice eggplant into 4 thick ½”-5/8″ slices.  I usually take the slices from the fatest, center of the eggplant so they will be larger.  Makes for nicer presentation in my opinion.  Heat olive oil in non-stick skillet over me-high heat.  Sprinkle each side of the eggplant slices with turmeric, shawarma spice and salt.  Saute the eggplant until lightly browned; flip over and saute second side as well.  cook just until beginning to get tender in center (but not falling apart).  This should take about 3-4 minutes on a side.  Serve alongside any of your favorite Middle Eastern foods.

NUTRITIONAL INFO:   Makes 4 slices/servings, each contains:

80.8 calories

6.93 g  fat

4.98 g  carbs, 2.93 g  fiber, 2.05 g  NET CARBS

.88 g  protein

11.6 mg sodium

Oven-Fried Summer Squash

Click to enlarge

Oven-Fried Summer Squash

This dish is super easy and super good!  No standing over a skillet of hot grease either!  So good, it was impossible to refrain from having a second serving!  :)  I had zucchini, yellow and calaba squash in the refrigerator but decided to use the calaba today.   Calaba and zucchini are in the same family of vegetables and very similar in appearance and flavor.  However calaba is usually shorter, lighter-skinned, has less water content, has yellower flesh and is usually much cheaper.  I think it tastes a bit better than the longer, darker-skinned type of zucchini.

This coating works nicely on a variety of sliced vegetables.  I’ve even oven-baked okra, onion rings, and eggplant with it.  It’s very tasty on all of them!  It cooked fully inside in the 20 minutes without pre-boiling the squash.  The pork rinds make it crunchy on the outside and will satisfy your desire for crunchy, fried food.  This dish is Atkins Induction friendly.

More delicious low-carb recipes like this 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

DO NOT USE A SILICONE SHEET to bake this squash or it will not brown properly.  Bake them directly on a non-stick or lightly oiled metal pan. 

INGREDIENTS:

16 oz. zucchini, calaba (its cousin) or yellow squash

2 oz. pork rinds, plain, finely crushed

1/3 tsp. my Seafood Spice Blend

6 T. my Homemade Mayonnaise

DIRECTIONS:  Preheat oven to 450º.  Crush rinds and add spice blend on a paper plate or saucer and mix well.  Dip out mayo onto another paper plate or saucer.  Cut stems and bottom tip off squash and cut into ¼” slices lengthwise.  Lay the squash slices on paper towels to blot off all water they bleed. When they are no longer bleeding their water, holding the very tip of each piece with one  hand, with a basting brush in your other hand, baste both sides of the squash slices with a coating of mayo.  Set brush down and  with your now free hand, sprinkle rinds on both sides of the squash and then place on a non-stick sheet pan.  Repeat for each piece.  I’ll tell ya up front, if you just dip these babies down into the rinds (more will stick on) you ARE going to run out of rinds before you’ve coated all the squash.  Been there; done that;  :)   So trust me on this one…….just sprinkle it onto each side, letting the excess fall back into the plate and you should have enough for the entire batch.  Place each coated piece of squash on a lightly oiled metal pan. Pop into a 450º oven for 20 minutes or until nice and brown.  No need to turn during baking as the bottoms get nicely browned where they touch the pan. ENJOY!

NUTRITIONAL INFO:  Makes 4 servings, each contains:

245.3 calories

21.3 g  fat

4.18 g  carbs, 1.25 g  fiber, 2.93 g  NET CARBS

10.8 g  protein

250 mg. sodium

45% RDA Vitamin B12, 25% B6, 21% E, 27% C, 20% phosphorous, 50% riboflavin, 55% selenium, 18% zinc, 18% copper, 23% iron, 10% magnesium, 13% manganese

Spinach Parmesan Bake

 

Click to enlarge

Click to enlarge

 

This is a combination of two different recipes and I’m very please with the resulting flavors.  It was very nice with our boneless baked pork steaks tonight.   I did put 3 large sliced mushrooms in this, but they added absolutely nothing to the flavor, so I won’t include them again and I’m not including those in my recipe here.  This dish is Induction acceptable.  Popeye would brag on the nutritional stats for a serving of this spinach dish!  I sure was impressed with them!

INGREDIENTS:

2 T. olive oil

2 oz. onion, chopped

Dash salt

10 oz. box frozen spinach, thawed and drained

2 oz. cream cheese

2 oz. heavy cream

1/3 c. mayonnaise (I used my homemade mayo recipe as I had a fresh batch made up)

2 large eggs

3/4 c. grated Parmesan cheese

DIRECTIONS:  Preheat oven to 350º.  Heat olive oil in non-stick skillet over med-high heat.  Add onion and salt and saute the onion until tender.  Add the drained spinach and cook a few minutes, stirring several times.  Lower heat to medium.  Cut the cream cheese into little chunks and melt and stir it into the warm spinach.  Add mayonnaise and stir well.  Turn off heat.  Beat the eggs in a bowl with the cream and pour it evenly over the top of the spinach.  Top with Parmesan and bake for 20-25 minutes at 350º.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

420 calories

38 g  fat

6.78 g  carbs, 2.75 g  fiber, 4.03 NET CARBS

15.28 g  protein

622 mg sodium (from cheeses mostly)

83% RDA Vitamin A, 19% B6, 76% B12, 45% E, 31% calcium, 31% copper, 40% iron, 26% magnesium, 57% phosphorous, 67% riboflavin, 72% selenium and 30% zinc!!!

Turnip Hash Browns

 

Click to enlarge

Click to enlarge

Yet another pleasant breakfast surprise.  We liked these even better than jicama hash browns!  Great alongside bacon and scrambled eggs.  It’s essential that you let these brown quite a bit, to insure they get done and because the brown bits are what impart the flavor of potato.  When forming the patties in the skillet, keep them quite thin by spreading mixture out with a fork.  Thinner makes them a bit trickier to flip, but the result will be much better.  This recipe is Induction friendly.

INGREDIENTS:

10 oz. turnip, peeled & grated (1 large)

2 oz. onion, finely minced

1 egg

2 T. flax meal

Dash each salt and pepper

4 tsp. bacon grease (or olive oil)

DIRECTIONS:   Mix all ingredients in a bowl.  Melt 2 tsp. of the bacon grease in  non-stick skillet.  Dip out about ¼c. of the mixture onto the hot skillet.  Spread mixture out thin.  Do not attempt to flip these for a few minutes, until the first side is nicely browned, or they will fall apart.  Melt the remaining bacon grease around the edges of the pan and flip the patties over.  Brown nicely and serve at once (or they will lose their surface crispness).

NUTRITIONAL INFO:   Makes 7  3″ hash brown cakes, each contains:

57 calories

4.o g  fat

3.87 g  carbs, 1.36 g  fiber, 2.21 NET CARBS

1.7 g  protein

64 mg. sodium

113 mg potassium

Eggplant al Pesto

Eggplant al Pesto

Eggplant al Pesto

We had pork chops for dinner tonight and I wanted something nice to have with them besides the fresh steamed broccoli I was planning.  I grabbed a Japanese eggplant in the refrigerator.  Sitting right beside it was my jar of freshly made pesto sauce and thawed spaghetti sauce for tomorrow night.  Voila!  This delightful dish emerged in my head!  I wasn’t sure how the pesto would be and whether I would like it, because fresh basil often doesn’t agree with my stomach.  But I’m here to tell you this was one of the very best eggplant dishes I’ve done in a LONG time!  I used just a hint of pesto sauce.  This is one of those dishes that isn’t so pretty, but it makes up for this weakness in flavor!  DELICIOUS, this one!

This recipe is suitable for Induction and it freezes well, too!  It is a fairly small side dish recipe, so double for a large family.  This serves 4 as a veggie side. With the addition of a layer of pre-browned ground beef or ground Italian Sausage, this would make a delightful entree for 2 people.

NOTE:  If you saute your eggplant, the oil will bleed out onto the bottom of the casserole dish.  As an alternative, you can lightly grease a baking sheet with less oil than indicated, and pre-bake the eggplant before assembling this layered dish, rather than sauteing.  Your call there

More delicious low-carb side-dish recipes like this one 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. eggplant, peeled, sliced ¼” thick and then cut into smaller pieces about 1″ in size

3 T. olive oil  [see note in red above]

1 T. my pesto sauce

½ c. low carb spaghetti sauce

1 T. Parmesan cheese, grated

1/3 c. mozzarella cheese, grated

DIRECTIONS:   Preheat oven to 350º.  If sauteing eggplant, heat oil in non-stick skillet and saute the eggplant, turning often with a spoon, until it is completely translucent (will be nearly done at this point).  If pre-baking your eggplant, lightly oil a pan and bake/broil the slices on a baking sheet at 350º about 10-20 minutes.  When nearly done, place the eggplant in a small casserole-type baking dish (no need to grease the baking dish).  Dot the eggplant evenly with the spaghetti sauce first.  Then dot evenly with the pesto sauce.  Sprinkle on the Parmesan and finally spread the mozzarella evenly on top.  Pop into a 350º oven for about 30 minutes.

NUTRITIONAL INFO:   As a vegetable dish, this serves 4 (will only serve 2 as an entree with meat added).   Each serving, without meat, contains:

214.5 calories

18.5 g  fat

6.3 g  carbs, 2.63 g  fiber, 3.67 g NET CARBS

7.08 g protein

71 mg sodium

141 mg potassium

Green Beans with Purple Onion

Green Beans with Purple Onion

Green Beans with Purple Onion

This may have only the two ingredients, but man, are purple onions ever good with green beans!  If you’ve never cooked this before, you’re going to be astounded at how the purple onion sweetens up those green beans!  All that caramelized sugar naturally in the onion cooks out and ends up in the skillet and then all over those beans.  This vegetable dish is most assuredly Induction friendly.  I’m including this in my collection not because I really think of it as a “recipe” per se, but because so many of the low carbers out there reading this are inexperienced cooks who have never cooked or even eaten green beans prepared this way.  Every time I cook these I ask myself why do I cook them any OTHER way, they are soooo good!  :)  If you need to cut the carbs a bit on any given day because you are getting close to your daily limit, just use a little less onion.  If you want to garnish, a slice or two of cooked, crumbled bacon is good on top of these, but that is not included in the nutritional info below.

INGREDIENTS:

12 oz. green beans, fresh or frozen, thawed

6 oz. purple onion, slivered into ¼-½” strips

Dash salt

Dash pepper

6 T. bacon grease

DIRECTIONS:   In a large non-stick skillet melt the bacon grease over high heat.  Add onion and saute until it is soft and is beginning to caramelize.  Add green beans and lower heat to medium-high.  Saute, stirring often during cooking.  Some water will cook out of the beans themselves.  But when they are finished exuding liquid, begin to add very small amounts to the bottom of the pan.  Not a lot, or you will be boiling the beans.  Each time all the liquid is evaporated, add a little more to keep the bottom of the pan moist.  Continue cooking and stirring and you’ll find the beans are done in about 15 minutes, if frozen; fresh will take a little longer and more additions of water along the way.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

99.5 calories

6.63 g  fat

9.68 g  carbs, 2.78 g  fiber, 6.9 g. NET CARBS

1.88 g  protein

40 mg sodium

Purple Cabbage with Leeks

Click to enlarge

Click to enlarge

I’m having so much fun exploring a new vegetable for me, leeks.  My mother never really cooked them and I’m just now really discovering what a wonderful, sweet vegetable they are.  Growing up I only had them in creamed soups.  They are so sweet they go nicely with so many other vegetables!    Tonight’s experiment was VERY tasty!  And it was so colorful on the plate!  We had this side dish with marinated, charcoal-grilled chuck roast.   This dish would be lovely with a pinch of my Garam Masala or my Moroccan Spice Blend stirred in to accompany Middle Eastern or Indian entrees.  You might have a spice you would like on this even better!  We didn’t add any spice at all and it was delicious with just salt and pepper!  This recipe is OK for Induction. The batch pictured also has some bacon bits thrown in.  Can’t get too much bacon!  :)

INGREDIENTS:

3 c. purple cabbage, sliced

2 c. leeks (about ½ leek), sliced to your preference in size

1 T. + 1 tsp. bacon grease

Dash salt and pepper

DIRECTIONS:   Heat bacon grease in large non-stick skillet or wok over med-high heat.  Add vegetables and saute until the cabbage is softening but still a bit crunchy (about 5 minutes).   Leeks will cook thoroughly in this amount of time as well.   Sprinkle with salt and black pepper and serve.

NUTRITIONAL INFO:   Makes 4 nice servings if your only vegetable, each serving has:

96 calories

4.58 g  fat

13.58 g  carbs, 2.53 g fiber, 9.05 NET CARBS

7.88 g protein

36.3 mg sodium

10% RDA Vitamin A, 18% B6, 59% C, 22% iron, 25% manganese, 40% phosphorous and 269 mg potassium

Green Beans and Turnips

Click to enlarge

This was quite a pleasant surprise.  My grandmother on my Dad’s side when she was still living used to invariably cook small new potatoes with her green beans and it was always surprisingly good, though I always thought it odd at the time.    I was thinking about her beans and potatoes this week and decided to substitute a turnip and add some onion and see how that would be.  Well it wasn’t potatoes, but it sure was GOOD!  Delicate and sweet.  Not at all turnip-tasting and really did remind me of Grandma’s beans and potatoes!  So add this combo to your repertoire of green bean recipes and give this a try!  This is OK for Induction, too!

INGREDIENTS:

1 slice bacon, chopped

2 oz. onion, chopped

2 oz. small turnip, peeled and diced

2 c. green beans, cooked (or no-salt canned beans, drained)

DIRECTIONS:    Cook beans as usual and drain.  In a non-stick skillet, cook bacon until done and add onion and turnip and saute until both are tender.  Add drained beans, toss saute, stirring to warm the beans up.

NUTRITIONAL INFO:   Makes 3 servings, each contains:

75 calories

3.6 g  fat

9.77 g carbs, 3.37 g  fiber, 6.4 NET CARBS

2.6 g  protein

341 mg sodium

18 % RDA Vitamin C, 16% manganese

Eggplant in Garlic Sauce

Click to enlarge

Eggplant in Garlic Sauce

This is my version of a dish called Eggplant in Garlic Sauce that we used to order regularly at Szechuan East, a Chinese restaurant that was once (and may still be for all I know) at the Galleria on Westheimer in Houston, TX.  It was truly one of the very best Chinese dishes I’ve ever eaten in my life.  All at the same time it is sweet–sour–and spicy.   One night while enjoying dinner in this particular restaurant, we saw Debra Paget (well-known 50’s actress who played Indian princesses in more than one film) enjoying a meal across the room, all alone at her table.  My husband told me her last husband was Asian, but reading his bio , he was well-known in his own right.  Being children of this film era, we were quite excited to see someone who had been so famous at one time and my husband went quietly over to her table after her meal concluded and asked for her autograph.  She seemed genuinely pleased she had been recognized and delighted to do so.  Sorry, I digress.  :)

Though this dish is admittedly somewhat off-putting both visually and texturally (pieces are quite slippery when properly cooked and sauced), the flavor is so delightful it continues to be a favorite in Chinese restaurants.  Both my husband and I can get past that to appreciate the subtle flavor nuances in this dish.  It is typically eaten atop rice, with it’s so good, it’s not bad eaten alone or incorporated into a simple shrimp-stir-fry.  It is outstanding with grilled Asian Marinated meats like this recipe.  If you like eggplant and are not bothered by its sometimes slippery texture, you will REALLY like this dish.  :)

VARIATION:  This is also good with RED bell pepper strips sauteed and added to the mix.  Colorful, too.

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   1-lb. eggplant, peeled and cut into ¼” strips

4 T. olive oil

½ tsp. HOT sesame oil

½ pkt. Splenda or Stevia   

1 T. rice wine vinegar (no substitions)

1½ T. low sodium soy sauce or coconut aminos

3 small cloves garlic, minced

½ c. chicken broth

1/2-1 tsp. oriental chili paste like Sambal Oelek (or use crushed red pepper flakes)

1/8 tsp. xanthan gum to thicken

1 tsp. sesame seeds (optional and not included in numbers below)

DIRECTIONS:   Peel eggplant and cut into ¼” strips.  Heat olive and hot sesame oil in non-stick skillet or wok.   Add eggplant strips and gently stir fry.  Keep gently tossing them around on the hot pan surface and they WILL eventually get limp and soft.  When they are all starting to look translucent, add all remaining ingredients and simmer 1-2 minutes.  Add a tiny bit of your favorite thickening agent and stir well until slightly thickened.  Serve at once.

NUTRITIONAL INFO:  Makes 3 servings, each containing:

214.7 calories

19.8 g  fat

9.37 g  carbs, 4.77 g fiber, 4.6 NET CARBS

2.23 g. protein

355 mg sodium

 

Smokey Squash Threads

 

Click to enlarge

Click to enlarge

 

This dish is great with Mexican food.  I’ve even been known to add diced, cooked pork or ground beef to this to make a complete entree.  It is most definitely Induction approved! It’s the chipotle chile powder that makes this dish unique, so I would not sub any other for this or the overall result won’t be that special.

INGREDIENTS:

7 oz. yellow squash

7 oz. zucchini squash

1 c. green onion, chopped

Dash chipotle chile powder

Dash regular chile powder

Dash Black pepper

2 T. butter

2 oz. Cheddar cheese

DIRECTIONS:  Grate squash.  Melt butter in non-stick skillet.  Add squash threads and green onion.  Saute until they are getting quite tender and most of the water bleeding out of the squash is evaporated.   Add spices and stir.  Dip into two individual ramekins (or serving dish of your choice) and top with grated cheddar.  Pop in a 350º oven for 15 minutes just to meld flavors and melt cheese.

NUTRITIONAL INFO:   Makes 2 servings, each with:

257 calories

20.3 g  fat

11.6 g  carbs, 3.5 g  fiber, 7.1 NET CARBS

10.8 g  protein

80 % RDA Vitamin C, 32% A, 22% B6, 21% calcium, 23% copper, 25% iron, 21% magnesium, 26% manganese, 41% phosphorous, 920 mg potassium, 32% riboflavin, 10% selenium, 12% thiamin and 27% zinc.

Okra Fritters

 

Click to enlarge

Okra Fritters

This little experiment came out quite tasty!  And ever so easy once I thawed the okra.  This is not suitable until the grains rung of OWL.  Those still on Induction might try subbing flax meal for the bake mixes and then it would be OK for Induction.  I RARELY deep fry (mostly oven fry now), as I don’t like using oil this way, but I will occasionally make these when I get a craving for them.  My Oven-Fried Okra is good, but just not as easy as making these little lovelies.  :)  If you prefer, you can use all Carbquick or all Jennifer’s bake mix.  Your call on that one.  I just like the synergy the two mixed together brings to the table.

You can have many more tasty low-carb recipes at your fingertips with your very own copy of the team’s cookbooks.  See a sampling of the recipes in store for you: LOW CARBING AMONG FRIENDS.  Order your cookbooks today at Amazon or here: http://amongfriends.us/order.php

DISCLAIMER:  I receive no remuneration for this promotion nor for the inclusion of my recipes therein.  I do so because they are some of the very best low-carb cookbooks out there!

INGREDIENTS:

8 oz. frozen sliced okra, coarsely chopped

2 oz. onion, finely minced

1 T. Jennifer Eloff’s Splendid LC Bake Mix: http://low-carb-news.blogspot.com/2008/08/bake-mix-substitutions-to-customize-to.html

1 T. CarbQuick bake mix (or 1 T. more Jen Eloff’s bake mix for gluten-free version)

1 egg

2 T. heavy cream

Pinch each of salt, black pepper and cayenne pepper

2 c. frying oil of your choice

DIRECTIONS:   Thaw, drain, and chop okra.  Place in mixing bowl.  Add remaining ingredients and stir well.  Heat oil to VERY hot and drop batter by soup spoons into fat.  Allow to fully brown before attempting to flip to second side or these will fall apart on you.  When both sides are nicely browned, remove and drain on paper towels.

NUTRITIONAL INFO:   Makes twelve 2″ fritters, each contains:

25 calories

1.67 g fat

2.09 g carbs, .73 g fiber, 1.36 NET CARBS

1.34 g protein

24 mg sodium