Buttoni's Low-Carb Recipes

Archive for the ‘Soups & Stews’ Category

Soto0021

Our best friends of some of 30+ years are wonderful cooks and often introduce us to interesting Indonesian foods and spices.  Though he is as American as apple pie, she is American-born Indonesian and often cooks Indonesian foods.  This dish came about from my exposure eating dinner with them and my reading of a number of Beef Soto recipes in cookbooks.  I combined a mixture of spices traditional to the dish, and then added some veggies I thought would also be good in it. The result of this experiment was delightful, and quite simple since the grass-fed beef brisket I used in this was already cooked.  This dish would also be good made with cooked lamb or venison.  What a hearty, rib-sticking meal this was!  You can prepare this from scratch with raw beef, but it will naturally take much longer than my version made with leftover meat, as the meat will have to be first browned in oil and then simmered in the broth/water for at least an hour to get tender before adding veggies to the pot.  This dish could also be served as a dinner entree if you made it with less broth, thickened it with your favorite thickener or mashed veggie puree and served it over basmati rice (for the non-lowcarbers, of course).  This dish is suitable for Atkins Induction and passes Paleo-Primal muster as well.   🙂

INGREDIENTS:

2 T. palm oil (or coconut oil)

3 oz. onion, chopped

1 clove garlic, minced

1 shallot, chopped fine

10 oz. lean, cooked beef (or lamb), cubed large

8 oz. summer squash, cut up large (calaba, zucchini, or yellow)

12 cherry tomatoes

1 tsp. dried red guajillo chiles (these are mild), seeded and chopped coarsely

Click to enlarge

Guajillo Chiles

½ tsp. ground cinnamon (or 1″ stick if you prefer)

1 tsp. Thai red curry paste

Dash of chipotle chile powder (or ½ canned chipotle chile, seeded and mashed)

1 thin slice ginger, minced

½ tsp. galangal powder (optional)

½ tsp. turmeric

around 2 c. beef stock (or water) (enough to cover meat)

DIRECTIONS:   In a large soup pot, heat the palm oil.  Brown the onion until it begins to caramelize.  Add shallot and continue to saute until shallot begins to “toast” a bit.  Add garlic and cubed meat and saute a few minutes longer.  Lower heat, add liquid and the cinnamon, guajillo chiles, ginger, turmeric and galangal powder, along with the Thai curry paste.  Simmer for 15 minutes if meat was already cooked, simmer for 30 minutes or longer if meat was raw when you started.  This will allow the spices to mingle with meat and the meat to get tender.  Add cubed squash and continue to simmer until squash is done.  Add tomatoes and cook just until tomatoes have softened up a bit, but have not fallen apart.  Thickening is optional, but you can if so desired.  I had a dab of leftover sweet potato puree in the freezer and added 3-4 tablespoons of that for thickening my soup a bit.

NUTRITIONAL INFO:    Makes 3 large servings, each contains:

309 calories

19.8 g  fat

9.23 g  carbs, 2.23 g  fiber, 7 g  NET CARBS

24.2 g  protein

627 mg potassium

193 mg sodium

This soup I made for our lunch today came out so good!  It reminds me so much of Hot and Sour soup served in Chinese restaurants, all but the tofu.  I try to avoid soy as much as possible and used bean sprouts in place of tofu, but if you consume it, add about 1 c. small french-fry strips to the pot for a more authentic soup.  This recipe is suitable for Atkins, ketogenic diets, Primal and Paleo as well.

INGREDIENTS:

5-6 oz. piece of pork loin, trimmed of all fat, slivered thin

1 T. olive oil

4 c. pork or chicken broth (I use homemade)

1½ c. bean sprouts, fresh (or canned, drained)

1 large green onion, chopped

1 bok choy leaf (green part only), or 1 leaf kale, chopped

4 oz. red bell pepper, sliced (not authentic, but very good)

¼ c. dried sliced shitake mushrooms (equivalent of 2 mushrooms)

½ c. dried clour ear fungi/mushrooms

sesame oil (my bottle says toasted)

¼ c. rice wine vinegar (no substitutions)

½ Tamari or soy sauce

2 cloves garlic, minced

1 tsp. Sambal Oelek chili sauce (more if you like real spicy)

1 c. water (as needed)

½ tsp. xanthan gum to slightly thicken

Dash toasted sesame seeds

VARIATIONS:  Add 1 c. chopped tofu (french-fry shape).  You can also sub in slivered canned bamboo shoots for the bean sprouts for a different look but taste won’t be greatly changed with that sub.

DIRECTIONS:  Brown slivered pork in the tablespoon of olive oil in the bottom of a 4 qt. saucepan.  Add all remaining ingredients but the last 3 (water, xanthan gum & toasted seeds).  Bring to a boil over high heat, then lower heat and simmer just until red pepper is starting to soften (but is not mushy, limp), or about 5-6 minutes.  Bok choy (or kale) will be done by then.  Taste broth.  If too salty for you add the water slowly until to your desired salty level.

I use a salt shaker for my xanthan gum.  Lightly dust it over surface and stir in.  Simmer a couple minutes to let it take action.  Repeat until soup is thick enough (or until all used).  This should be enough thickener even if you add the cup of extra water.  Add sesame seeds and stir or you can serve them with the soup at table, letting diners sprinkle seeds on their own.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

251 cals, 18g fat, 9.87g carbs, 4.85g fiber, 5.02g NET CARBS, 18.5g protein, 1207 mg sodium (Use low sodium soy sauce to reduce, but I was out of it.)

 

 

I made the most scrumptious seafood bisque last night for dinner.  It was ready in just 1 hour, start to finish!  I wanted to make seafood gumbo, but I didn’t have okra in the freezer and gumbo just isn’t gumbo to me without a little okra in it.  So I pulled out my trusty gumbo recipe of many years and basically made that, less the okra.  I subbed in cream for all the canned tomatoes in my gumbo recipe to make it more like a bisque.  WOW!  We loved it!  This one is a keeper for sure!  This recipe is suitable for all phases of Atkins, provided those still on Induction omit the white wine and those on Paleo use coconut milk instead of cream.

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INGREDIENTS:

3 oz. bacon, coarsely chopped

1 c. celery, chopped

3/4 c. green bell pepper, chopped

3 oz. onion, chopped

½ c. parsley, chopped

6 oz. pork breakfast sausage

1 medium leaf kale, (about 3/4 c.), stemmed & chopped fine

2 cloves garlic, minced

¼ tsp. Cajun Seafood Spice Blend

½ tsp. dried thyme leaves

¼ tsp. black pepper

Dash cayenne pepper

22 large shrimp, (shell removed), cut in halves (12 oz tail-on pkg)

2 c. chicken broth (preferably homemade, or seafood stock)

1 c. heavy cream

¼ c. white wine

Tiny dusting of xanthan gum or your favorite thickener

11 San Marzano mini tomatoes cut into 4 pieces (or 22 cherry tomatoes left whole)

VARIATION:   Add 1 c. shelled/cleaned fresh crab meat + 1 c. extra chicken/seafood broth.  Mmmm.

DIRECTIONS:  In a large soup pot, over medium-high heat, brown the bacon.  Add the Louisiana “Holy Trinity” (celery, bell pepper and onion) to the pot and saute until they begin to soften.  Add sausage and saute, crumbling as you do so.  Add kale, garlic and the four spices.  Lower heat to medium.  Add shrimp and saute until opaque.  Add chicken (or seafood) stock, white wine, and cream.   When returns to a simmer, lower heat to lowest setting.  Add tomatoes and simmer about 10 minutes.  Some like this stage of thickening from the cream.  But if you like your cream soups a bit thicker, add the light sprinkle of xanthan gum.  Alternately, if you like more broth in your soup, or ned to stretch this out for more servings (it was a bit thick with “solids”) you can always add 1-2 more cups of chicken stock to the pot.  If you do add more broth, you will definitely want to use a thickener.  Simmer a few minutes longer for the thickener to go to work.  Pour into a soup tureen and serve at once.

NUTRITIONAL INFO:  Makes 6 servings (as written), each containing:

382 cals, 31g fat, 7.01g carbs, 1.53g fiber, 5.48g NET CARBS, 16.3g protein, 410mg sodium

I made the most scrumptious seafood bisque last night for dinner.  It was ready in just 1 hour, start to finish!  I wanted to make seafood gumbo, but I didn’t have okra in the freezer and gumbo just isn’t gumbo to me without a little okra in it.  So I pulled out my trusty gumbo recipe of many years and basically made that, less the okra.  I subbed in cream for all the canned tomatoes in my gumbo recipe to make it more like a bisque.  WOW!  We loved it!  This one is a keeper for sure!  This recipe is suitable for all phases of Atkins, provided those still on Induction omit the white wine and those on Paleo use coconut milk instead of cream.

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Many more simple, tasty low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volume 8 and 9 are almost exclusively comprised of my recipes with some new George Stella and Jennifer Eloff creations.  Volume 10, again with mostly my recipes, is now available as well.  Order any of our books from Amazon  or here: amongfriends.us/order.php. Don’t miss out on this bargain!  And please, if you’ve already bought Volume 8, I sure would appreciate your taking a moment to stop by this page and leave your personal review:

INGREDIENTS:

3 oz. bacon, coarsely chopped

1 c. celery, chopped

3/4 c. green bell pepper, chopped

3 oz. onion, chopped

½ c. parsley, chopped

6 oz. pork breakfast sausage

1 medium leaf kale, (about 3/4 c.), stemmed & chopped fine

2 cloves garlic, minced

¼ tsp. Cajun Seafood Spice Blend

½ tsp. dried thyme leaves

¼ tsp. black pepper

Dash cayenne pepper

22 large shrimp, (shell removed), cut in halves (12 oz tail-on pkg)

2 c. chicken broth (preferably homemade, or seafood stock)

1 c. heavy cream

¼ c. white wine

Tiny dusting of xanthan gum or your favorite thickener

11 San Marzano mini tomatoes cut into 4 pieces (or 22 cherry tomatoes left whole)

VARIATION:   Add 1 c. shelled/cleaned fresh crab meat + 1 c. extra chicken/seafood broth.  Mmmm.

DIRECTIONS:  In a large soup pot, over medium-high heat, brown the bacon.  Add the Louisiana “Holy Trinity” (celery, bell pepper and onion) to the pot and saute until they begin to soften.  Add sausage and saute, crumbling as you do so.  Add kale, garlic and the four spices.  Lower heat to medium.  Add shrimp and saute until opaque.  Add chicken (or seafood) stock, white wine, and cream.   When returns to a simmer, lower heat to lowest setting.  Add tomatoes and simmer about 10 minutes.  Some like this stage of thickening from the cream.  But if you like your cream soups a bit thicker, add the light sprinkle of xanthan gum.  Alternately, if you like more broth in your soup, or ned to stretch this out for more servings (it was a bit thick with “solids”) you can always add 1-2 more cups of chicken stock to the pot.  If you do add more broth, you will definitely want to use a thickener.  Simmer a few minutes longer for the thickener to go to work.  Pour into a soup tureen and serve at once.

NUTRITIONAL INFO:  Makes 6 servings (as written), each containing:

382 cals, 31g fat, 7.01g carbs, 1.53g fiber, 5.48g NET CARBS, 16.3g protein, 410mg sodium

I was digging around in my freezer for something to put together for lunch today and forgot I’d made a small turkey at Easter.  I had the torso part of the carcass still left in a bag and decided on some sort of soup.  Then when I went to the fridge to get some other veggie ingredients, I saw the highly smoked, dry-cured sausage my husband gets when he’s at his convention and thought I’d mix the two meats.  I don’t think ordinary smoked sausage would do well here, so if you don’t have a meat market that dry-cures their own smoked sausage, I’d just omit it altogether.   Then I tossed in some chopped Zeroodles Shiritaki Noodles with Oat Fiber, a bit of fresh spinach leaves, a little of this and that and ended up with a DELICIOUS soup!  This recipe is suitable for all phases of Atkins and most Keto diets.  It’s very low in carbs yet so rich in flavor layer.  Hope you’ll give this one a try!

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you. Volume 8 and Volume 9 are almost exclusively comprised of my recipes! Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   Volume 10 is hot off the press with more delectable goodies. Special prices right now! Hurry and place your order today for one or more of our cookbooks at https://amongfriends.us/sale.php or at Amazon. After your book(s) arrive, and you’ve had a chance to try a recipe, do stop by and leave a review at Amazon here.

INGREDIENTS:

½ meaty turkey carcass, 1 chicken carcass or 2½ c. diced cooked turkey meat

4 oz. highly smoked, dry-cured beef/pork sausage (see comment above)

6 cups water (if using diced turkey, I would use chicken/turkey broth for more flavor)

2 oz. onion, chopped

1 c. celery, chopped

1 clove garlic, minced

1 tsp. fresh ginger, minced

1 14-oz pkg. Zeroodles Shiritake Rice-Shape noodles (or other shape, chopped up)

1 tsp. Sambal Oelek chili sauce (or few drops Sriracha, or 1 tsp. Thai red curry paste)

1 T. low-sodium soy sauce

2 T. rice wine vinegar

1 c. dried shitake mushrooms, broken into small pieces

2 c. fresh spinach leaves (added at very last)

OPTIONAL:  ½ tsp. toasted sesame oil

DIRECTIONS:  Into a 5 qt. soup pot, place the turkey or chicken carcass.  Add the sausage and water to the pot.  Add celery, onion, garlic and ginger next.  Add rice-shaped or chopped up shiritake noodles and shitake mushrooms next.  Bring this mixture to a boil over high heat.  Lower heat and simmer covered with lid 30 minutes, or until veggies and mushrooms are fully tender.  Remove carcass to a cutting board, cool and strip meat off bones.  Chop meat into bite-size pieces and add back to the soup pot.  Add all remaining ingredients listed above but the spinach leaves.  Simmer about 15 minutes more to blend flavors.  Finally add the spinach leaves cooking just until it is barely done, or about 5 minutes.  Serve soup at once.

NUTRITIONAL INFO:  Makes 6 large servings, each contains:

205 cals, 9.85g fat, 6.33g carbs, 3.46g fiber, 2.87g NET CARBS, 20.8g protein, 486 mg sodium

I no longer live on the Texas Gulf Coast and can’t get the wonderful fresh seafood I was accustomed to for 30+ years.  Most of what I can get up here in Central Texas is either frozen or canned.  Sigh.  But you work with what you have.  I wanted to make a new seafood chowder this week so I picked up some frozen and canned seafood at the local grocery store for this purpose.  You can, of course, change out the seafood in this recipe, but you’ll need to recalculate the nutritional info if you do. Gulf Redfish, if you live on the Gulf Coast, is delicious in ANY chowder, in my opinion.

Note:  the yellow color in the photo is due to the oil the mussels were are in.  Rinse this off if the color bothers you.

This recipe is high in sodium (due to canned items and the fact that seafood lives in well…….the sea, which is salty).  To reduce the sodium load in this, drain the canned seafood juices into a large measuring cup (missing out on all that flavor, sigh).  You can even rinse the solids in a colander to lower sodium a little more.  Then just add an equal amount of homemade chicken or seafood stock for the amount of drained off seafood liquid in your measuring cup.  You can either freeze the drained off seafood juices for parceling out in future chowders or discard.  Your call.  This is not suitable for Atkins Induction Phase unless you omit the wine.

INGREDIENTS:

5 thick slices bacon (6 oz.), cut coarsely

3 oz. onion, chopped

12 oz. crawfish tail meat (use fresh if you can get it.  I used frozen)

2 small lobster tails (5.5 oz. meat) shelled, coarsely cut up

1 can whole mussels (4 oz.) (or fresh if you can get them)

2  8-oz. cans whole oysters (or fresh if you can get them)

1½ c. white clam sauce (canned, I used Progresso brand)

1½ c. homemade seafood or chicken stock

½ white wine (I used Riesling) [omit if still in Atkins Induction Phase]

3 cloves garlic, minced

½ c. parsley, chopped

¼ tsp. black pepper

Few drops fish sauce (Thai Kitchen or Red Boat)

1 c. diakon radish (or turnip or red radish), chopped

1 c. heavy cream

1/8-¼ tsp. glucomannan or your favorite thickener

DIRECTIONS: Brown bacon in soup pot over high heat.  Add onion to pot when bacon is nearly done.  Saute until onion is caramelizing.  Add all other ingredients but lobster, cream and thickener.  Bring all to a boil and lower heat to allow it to simmer for about 30 minutes.  Add cream.  Simmer 10 more minutes.  Add glucomannan slowly (I dust on with an old salt shaker), stirring to allow time to thicken up.  Remove from heat and serve with a nice salad.

NUTRITIONAL INFO:  Makes 8 bowls (about 1¼c. each), each one contains:

348 cals, 27.5g fat, 7.55g carbs, 0.60g fiber, 6.95g NET CARBS, 22.7g protein, 1049 mg sodium (use the tips I gave above recipe to lower the sodium number)

 

 

Soto0021

Our best friends of some 30+ years are wonderful cooks and often introduce us to interesting Indonesian foods and spices.  Though he is as American as apple pie, she is of Indonesian heritage.  This dish came about after receiving some Indonesian spices from them for Christmas one year as well as much personal reading of Beef Soto recipes on-line.  I combined a mixture of spices traditional to the dish, added a bit of the spice blend they gave me, and then added my personal choice of veggies I thought would also be good in the soup. The result of this experiment was delightful, and quite simple since the grass-fed beef brisket I used in this was already cooked.

This dish would also be good made with cooked lamb or venison.  What a hearty, rib-sticking meal this was!  You can prepare this from scratch with raw beef, but it will naturally take much longer than my version made with pre-cooked beef meat, as the meat will have to be first browned in oil and then simmered in the broth/water for at least an hour to get tender before adding veggies to the pot.  This dish could also be served as a dinner entree if you made it with less broth, thickened it with your favorite thickener or mashed veggie puree and served it over basmati rice (for the non-low-carbers, of course).  This dish is suitable for Atkins Induction and passes Paleo-Primal muster as well.   🙂

INGREDIENTS:

2 T. palm or coconut oil

3 oz. onion, chopped

1 clove garlic, minced

1 shallot, chopped fine

10 oz. lean, cooked beef (or lamb), cubed large

8 oz. summer squash, cut up large chunks (calaba, zucchini, or yellow)

12 cherry tomatoes

1 tsp. dried red guajillo chiles (these are mild), seeded and chopped coarsely

Click to enlarge

Guajillo Chiles

½ tsp. ground cinnamon (or 1″ stick if you prefer)

1 tsp. Thai red curry paste

Dash of chipotle chile powder (or ½ chipotle chile, seeded and mashed (from canned chipotle in adobo sauce)

1 thin slice ginger, minced

½ tsp. each galangal powder (I use Penzey’s)

½ tsp. turmeric

2 c. beef stock (or water), enough to cover meat

OPTIONAL:  1-3 tsp. Thai Seasoning Blend ( I used The Gourmet Collection brand)

DIRECTIONS:   In a large soup pot, heat the palm oil.  Brown the onion until it begins to caramelize.  Add shallot and continue to saute until shallot begins to “toast” a bit.  Add garlic and cubed meat and saute a few minutes longer.  Lower heat, add liquid and the cinnamon, guajillo chiles, ginger, turmeric and galangal powder, along with the Thai curry paste.  Simmer for 15 minutes if meat was already cooked, simmer for 30 minutes or longer if meat was raw when you started.  This will allow the spices to mingle with meat and the meat to get tender.  Add cubed squash and continue to simmer until squash is done.  Add tomatoes and Thai Seasoning (if using).  Cook just until tomatoes have softened up a bit, but have not fallen apart.  Thickening is optional, but you can at this point if desired.  I had a dab of leftover sweet potato puree in the freezer and added 3-4 tablespoons of that for thickening my soup a bit.

NUTRITIONAL INFO:    Makes 3 large servings, each contains:

309 cals, 19.8g fat, 9.23g carbs,2.23g fiber,7g NET CARBS,24g protein,193 mg sodium

Condensed Soup for recipes that can also be diluted for ready-to-eat soup!

Condensed Soup for recipes that can also be diluted for ready-to-eat soup!

I just LOVE Jennifer Eloff’s Condensed Cream of Mushroom Soup recipe.  It’s a no-cook food that I can whip up fast when I need a casserole or recipe “binder.” Well, I was wanting a Condensed Cream of Chicken version this week and thought I had seen one on her site before.  So I went to grab a copy and lo, despite much searching there, alas, I did not find one!  Maybe I just imagined seeing it there, or saw it elsewhere.     Sooooo, I took the mushroom version, omitted the mushrooms and subbed in canned chicken.  I made a couple other changes and VOILA!  A very tasty condensed soup that rivals what comes in the Campbell’s can, and ever so much healthier!

The recipe made exactly 21 oz. or 2 cups, so it is equivalent to two cans of condensed soup and can be used in recipes you have that call for 1 can of soup!  How’s THAT for convenient?  Only thing is this should not be frozen or the cream cheese will break down.  Just whip it up in your food processor or blender right when you need it.  Any leftovers can be stored for probably up to a week in the fridge.  If you choose to make this up as soup, this undiluted soup should be diluted 1 for 1 with water:  1 cup undiluted + 1 c. water or broth = 2 cups finished soup.  This entire recipe, diluted with 2 cups of liquid (5o:50) will yield 4 c. finished soup or four 1-cup servings ready to eat.

INGREDIENTS:

4 oz. cream cheese, softened

½ cup heavy cream

2 T. hot water

1 chicken bouillon cube (or 2 T. homemade broth reduced to be VERY concentrated with chicken fat)

1 T. olive oil

Dash onion powder

¼ tsp. xanthan gum or glucomannan powder (to thicken)

2 drops liquid sucralose (optional)

1  13-oz can chicken meat, undrained (Daily Chef at Sam’s chicken in water & salt only)

DIRECTIONS:   Place all ingredients in food processor or blender but the chicken.  Process until smooth.  Add chicken with its liquid and pulse a few times to chop and blend.  Scrape out into 2 storage containers equally.  Each 10.5 oz half of this recipe is equivalent to 1 undiluted can of commercial soup to use in recipes or to reconstitute as soup with water, chicken broth or milk.  There will be 10.5 oz. mixture in each. Cover and refrigerate if not using immediately.  Keeps about a week in the fridge.  DO NOT FREEZE!

NUTRITIONAL INFO:  Makes two 10.5 oz. soup cans worth of condensed (undiluted soup). Each “can” worth of my undiluted soup (half the recipe) contains:   660 cals., 52 g fat, 8.1 g carbs, .65 g fiber, 7.45 g NET CARBS, 5.9 g  protein, 1392 mg sodium.

NOTE:  If reconstituted with water or broth this recipe will make four 1-cup servings of reconstituted cream of chicken soup.  You should dilute with 50:50 water and plain chicken broth for each 1-cup serving of soup to contain:  330 calories, 26.2 g  fat, 4.0 g  carbs, .3 g  fiber, 3.7 g  NET CARBS, 2.9 g  protein, 696 mg sodium.

Peggy's Texas Chili

It has been quite chilly (sorry, couldn’t help myself, LOL) in Central Texas today, so a big batch of chili seems in order.  I’m going to change this up and use a cut-up, trimmed 3# chuck roast for this batch rather than the ground beef.  Since chili has to simmer quite awhile for the flavors to blend, I like to make big batches.  This recipe makes 8 large bowls.  The nutritional info is calculated with the can of Eden black soy beans, making the recipe as written unacceptable for Induction.  If you omit the beans, as many may prefer, this chili recipe is perfectly OK for Atkins Induction!  I’ve never had a die-hard Texas back away from my chili, so I hope you’ll give this one a try. 🙂

You non-bean chili folks, here’s one reader’s story I think you’ll appreciate:

It cracks me up every time I hear someone say that real Texas Chili doesn’t have beans and/or tomatoes in it. My granddaddy was a true old world cowboy, he did one of the last real cattle drives from South Texas up into Nebraska and I well remember him talking about the food that their “Texan” Cookie served and chili WITH beans was a mainstay on the trail. Tomatoes were added when available.

 

I use several different chile peppers in this recipe, but each has a distinctive flavor they bring to the chili, in my opinion.   Of course, you can change the peppers called for herein, if you can’t get some of them, but in doing so, you will definitely change the final flavor.  Here are some pics of the peppers I use in my chili:

Dried Ancho

Dried Guajillo

INGREDIENTS:

Serrano

3 lb. ground beef or trimmed, diced chuck roast

4 oz. onion, chopped

6 cloves garlic, minced

2   4 oz. cans chopped green chiles (mild)

1  10 oz. can tomatoes with green chiles (I use Rotel mild)

1  14.5 oz. can diced/crushed tomatoes, no-salt

3 c. water

1 T. chili powder (I use ½ Bolner’s Fiesta and ½ Chimayo pictured below right)

½ tsp. ancho chili powder (or ¼ dried ancho pepper, seeded, chopped) 

2 tsp. ground cumin

1  dried Guajillo chile pepper, seeded and chopped

1 Serrano pepper, seeded and chopped (or Jalapeno pepper)

2 tomatillos, skin removed and chopped

1 c. cilantro, chopped

1 oz. tomato paste

1  14.5 oz. can Eden Black Soy Beans with liquid (optional, OMIT for Induction)

DIRECTIONS: Over medium-high heat, brown meat and onion in large stew pot.  When done, add all remaining ingredients.  After the chili comes to a boil, reduce fire to lowest setting, cover tightly and simmer for 1-2 hours (the longer the better, so the tomatoes literally cook apart into the liquid).  Stir often to avoid scorching on the bottom of the pan.

NUTRITIONAL INFO: Makes 8 servings, each contains:  (these numbers include the optional beans, as I don’t care for chili without them)

540 calories, 32 g  fat, 10.6 g carbs, 4.73 g fiber, 5.87 g NET CARBS (less without the beans), 49.5 g protein, 935 mg sodium

Cream of Broccoli soup

Cream of Broccoli soup

I just love creamed soups and plan to make this one again from a crown (not a full bunch) of broccoli I have on hand.   Because I’m short on broccoli, I’ll only make up a half recipe today.  I’m not seeking a real cheesy soup, but rather a creamy one here.  I think I’ll try Smoked Gouda in my soup today rather than traditional Cheddar.

I use water making my soup unless I have enough homemade chicken broth in my freezer, which makes it even tastier.   We actually like a little bit of Sriracha sauce in this, but omit if you don’t like things spicy.  This recipe is suitable for all phases of Atkins and Keto diets, although it will not fit a Paleo plan.  I don’t add salt to recipes with cheese, as it has so much in it already.  If sodium is a serious health issue for you, you can always cut back on the cheese in this recipe or eliminate it entirely.  🙂

INGREDIENTS:

20-oz. head of broccoli, cut into chunks

Water to cover nicely, (about 3-3½ cups)

¼ tsp. coarsely black pepper

½ tsp. onion powder

10 oz. shredded or sliced Cheddar cheese or a mixture of American Deluxe and Cheddar (I did the latter)

1 c. whipping cream

VARIATION:  1-2 tsp. Sriracha chili sauce; use different cheeses for a change-up

DIRECTIONS:  Cut up broccoli into chunks, stems and all.  Place in a large soup pot.  Cover with water or homemade broth, if you prefer a richer soup.  Add salt, pepper, onion powder and stir.  Next add the Sriracha sauce (if using).  Bring to a boil and then lower heat to medium-low.  Simmer until the broccoli is quite tender and then remove from heat.  You can either process the broccoli in batches with a bit of the broth in your food processor/blender (do not over fill when pureeing hot foods!).  OR, if you own a stick blender, you can wait to do this step.  Add the processed broccoli back to the pot and place back over a very low fire.   Add the cheese, stirring to facilitate melting and blending.  If the fire is low enough, it should not stick to the bottom of the pot. Once the cheese appears to be fully melted, add the cream and stir until it slightly thickens.   Place your stick blender in the pot and pressing down on the broccoli chunks throughout the pot, begin to pulse/break them up a bit.  Then blend in a continuous blending motion throughout the soup mixture (keep stick blade under surface at all times lest it splatters) until you have a uniform mixture to your liking.  The stick blender will create a “frothy” surface but that settles down with a few minutes and will totaly vanish if you thicken the soup.   If not thick enough for you,  thicken with a light dusting or 2 (or 3) of xanthan gum (or your preferred thickener).   Serve with your favorite low-carb rolls or crackers. 🙂

NUTRITIONAL INFO:    Makes 6 large servings, each contains:

315 cals, 26.4 g fat, 9.96g carbs, 2.49g fiber, 7.48g NET CARBS, 11.9g protein, 500 mg sodium

 

 

Peggy's Texas Chili

Since chili has to simmer quite awhile for the flavors to blend, I like to make big batches.  This recipe makes 8 large bowls.  The nutritional info is calculated with the can of Eden black soy beans, making the recipe as written unacceptable for Induction.  If you omit the beans, as many Texans would, this chili recipe is perfectly OK for Atkins Induction!  Although many Texans say “real” Texas chili doesn’t have beans in it, I beg to disagree.  I consider myself Texan (lived here 50 years now with my Texas husband) and I find chili without beans too rich.   I always put one can of these low-carb soy black beans into a big batch of chili to mellow out this heavily spiced Texas concoction.  Furthermore, I’ve never had a die-hard Texan who says “No beans in chili!” back away from my chili, my husband included.  So I do hope you’ll give this one a try.  🙂

I use several different chile peppers in this recipe, but each has a distinctive flavor they bring to the chili, in my opinion.   Of course, you can change the peppers called for if you can’t get some of them, but in doing so, you will definitely change the final flavor of this tasty chili.

Dried Ancho Chiles

Dried Guajillo Chiles

 

 

Serrano Peppers

INGREDIENTS:

3 lb. ground beef

4 oz. onion, chopped

6 cloves garlic, minced

2   4 oz. cans chopped green chiles

1  10 oz. can tomatoes with green chiles (I use Rotel mild)

1  14.5 oz. can diced/crushed tomatoes, no-salt

3 c. water

1 T. chili powder (I use ½ Bolners and ½ Chimayo pictured below right)

½ tsp. ancho chile powder (or ¼ dried ancho pepper, seeded, chopped) 

2 tsp. ground cumin

1  dried Guajillo pepper, seeded and chopped

1 Serrano pepper, seeded and chopped (or Jalapeno pepper)

2 tomatillos, skin removed and chopped

1 c. cilantro, chopped

1 oz. tomato paste

1  14.5 oz. can Eden Black Soy Beans with liquid (optional)

DIRECTIONS: Over medium-high heat, brown meat and onion in large stew pot.  When done, add all remaining ingredients.  After the chili comes to a boil, reduce fire to low, cover tightly and simmer for 1-2 hours (the longer the better, so the tomatoes literally cook apart into the liquid).  Stir often to avoid scorching on the bottom of the pan.

NUTRITIONAL INFO: Makes 8 servings, each contains:  (these numbers include the optional beans)

540 calories, 32 g  fat, 10.6 g carbs, 4.73 g fiber, 5.87 g NET CARBS (less without the beans), 49.5 g protein, 935 mg sodium

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This is what I’m making for dinner tonight as it’s so cold out today.  Predicting possible winter mix.  I used Sam’s smoked sausage this time but it’s equally good with breakfast sausage.   I have made this many times before, but change it up every time as to what seafood I throw in the pot.  Tonight I plan to add 12 oz. crawfish tails to the mix.  This hearty soup is just the thing for a chilly day.   This recipe is Atkins Induction suitable if you skip the flour/roux step.  You can always just thicken it with xanthan gum.  Not quite as good, but still tasty results. If you omit the roux making, just omit the olive oil used to make that step.

A teacher I used to work with taught me how to make “roux” and a good gumbo.  She was born and raised in Louisiana and cooked gumbo for a teachers’ holiday social gathering once years ago.  Though she used smoked sausage instead of bulk pork breakfast sausage, I find I like breakfast sausage a little better in gumbo.  Two things I have added to the recipe are the stick of butter and the parsley.  She used chicken stock and I prefer seafood stock I get from boiling the shrimp shells for 10 minutes in 1½ quarts of water and freeze in 1 cup portions.  Be sure to adjust the nutritional info below if you make changes in the seafood you use.

INGREDIENTS:

2 T. Carbalose flour (or oat fiber for lower carbs)

2T. olive oil

1 stick butter (1/2 c.)

½ c. chopped onion

½ c. chopped parsley

3 cloves minced garlic

6 oz. crumbled breakfast sausage (or sliced smoked sausage if you prefer)

3/4 c. chopped green bell pepper

½ c. chopped celery

3 Roma tomatoes, coarsely chopped (or a 14-oz. can diced tomatoes)

4 small bay leaves

2 tsp. thyme

10-15 drops Tobasco

¼ tsp. salt

1/4 tsp. cayenne pepper (or more if you like things spicier)

2 lb. shrimp in their shells, heads on (I often do half shrimp and half crawfish tail meat)

1qt. (4 c.) seafood stock made from shrimp shells (or chicken stock)

1½ c. frozen okra slices  (added last 5 minutes)

1 tsp. gumbo file powder (added last 5 minutes)

OPTIONAL:  Add 1-2 tsp. my Seafood Spice Blend

VARIATION:  Add 1 can smoked oysters well-rinsed of oil or 1 c. fresh oysters (if available).  Add 12 oz. crawfish tail meat.  You can also add chunks of fish filets, but do so at the very last 10 minutes of cooking so they don’t fall apart from overcooking.

DIRECTIONS:  First make the seafood stock by boiling the shrimp shells in 1½ qts. water in a large cooking pot for about 10 minutes.  I make seafood stock ahead and keep extra in my spare freezer in 1 cup portions in plastic tubs for such uses.  Then I can just pop one out and add to the pot for soups, gumbos and etouffees.  Scoop out shells with slotted spoon and discard.  Pour stock into bowl and set aside.   Wipe moisture out of pot.

Chop all your vegetables and have them at the ready by the stove top, because once you start to make the roux, you can’t stop to cut them up.

Now you’re ready to make the roux and start the gumbo.  The roux imparts a nutty, browned flour taste to the broth of this dish and if this step is bypassed, you will merely be making an ordinary fish soup with much less depth of flavor.

There is an art to making roux with respect to knowing when to “kill” the browning action just short of it burning, which gives it an unpleasant, bitter taste.  If it burns, you just have to toss it out and start again and you’re butter is wasted.  I’ve burned it one time in hundreds and hundreds of batches.  Once you get the hang of it, it’s really quite easy!

Heat oil and add Carbalose flour (or oat fiber for lower carbs) and whisk constantly on high heat.   You want to brown the roux as dark as you can get it without it getting black. I shoot for chestnut horse color myself.  If you see black bits of burned bits that look like pepper in it, it’s ruined and willl spoil your gumbo.  Start again and whisk constanly.  This can burn in the blink of an eye, so absolutely do not get distracted or walk away from the stove while making a roux!    The second it gets to a dark brown color, immediately dump the chopped vegetables in the pan to drop the temperature of the roux and halt further browning.  Lower heat to medium.  Now add the stick of butter, relax and continue sauteing the vegetables for 5-10 minutes until they wilt and begin to caramelize.  If still on Induction,  thicken with xanthan gum or your favorite thickener instead.  You won’t get that nutty flavor browning the flour gives to the final dish, but it will still be a good seafood stew.

If on Atkins Induction and omitting the roux, just begin by melting the butter and sauteing the veggies until tender.  Now add all remaining ingredients (except the gumbo file), including the seafood stock.  Simmer covered on lowest heat for about an 1-1½ hours to allow flavors to mellow.  Add okra and Gumbo File powder and simmer 5-7 minutes longer to let okra get just tender.  Slightly thicken with xanthan gum, dusting it lightly over surface and stirring constantly.  Repeat xanthan gum additions until gumbo reaches desired thickness (takes about 1/4 tsp or so total).  Serve with a nice salad.

NUTRITIONAL INFO: As a full meal, this recipe should serve 6 people a large bowl of gumbo.  If serving a small cup of gumbo as an appetizer to another entree, it will make about 10 servings.

6 Servings: each contains 450 calories, 30.28 g fat, 7.83 g carbs, 2.23 g fiber, 36.45 g protein, approx. 96 mg. sodium 5.6 NET CARBS

10 Servings: each contains 272 calories, 18.17 g fat, 4.7 g carbs, 1.34 g fiber, 21.87 g protein, approx. 58 mg. sodium, 3.36 NET CARBS

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When there’s a chill in the air I find myself wanting things made with pumpkin.  It’s also a time of year I love making new soup recipes.  For this delicious soup, I just need a couple things in my pantry.  I use Sam’s “Daily Chef” canned chicken meat as it only has chicken, salt and water in it.  No modified food starch or other junk ingredients.  I always have some homemade chicken stock in my freezer, so this is an easy lunch for me.  This soup came out quite tasty and it turns out it’s very nutritious, too.  I went for a Thai flavor today.  GOOD choice for my key ingredients!  This recipe isn’t suitable until you reach the nuts and seeds rung of Atkins Phase 2 OWL carb ladder.  It is perfectly suited to other Keto diets and Primal-Paleo as well.

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you.  Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   Volume 10 is hot off the press with more delectable goodies.  Early orders can be delivered by Thanksgiving.  EARLY BIRD SECRET SALE!!  Special pricing and limited-time free shipping so hurry and place your order today.  You can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.  When you purchase our books, we would sure appreciate you stopping by Amazon to leave a review at this site

INGREDIENTS:

1  15-oz. can pumpkin puree (do not use pumpkin pie filling!)

1  13.5-oz. can coconut milk

3 c. homemade chicken broth

¼ c. packed, chopped fresh cilantro

¼ tsp. salt

Dash black pepper

¼ c. green onion, finely chopped

1 tsp. Thai Red Curry Paste (or to taste)

1 tsp. coconut aminos or low-sodium soy sauce

½ tsp. Thai fish sauce (I use Thai Kitchen found at Walmart)

2 cloves garlic, minced

1  13 oz. can chicken breast meat (with broth)

Sprig of fresh cilantro or my 8-seed Spice Blend

DIRECTIONS:   Basically, place all ingredients into a large soup pot, stir well and bring to a boil and then lower heat.  Simmer for 15-20 minutes.  Although not absolutely necessary, use a stick blender to puree the soup if desired.

NUTRITIONAL INFO:  Makes five 1½ c. servings, each contains:

273 calories, 19.2 g  fat, 10.2 g  carbs, 2.6 g  fiber, 7.6 g  NET CARBS, 13.66 g  protein, 432 mg sodium

This chowder is super yummy and ever so easy to whip up.  We drove over to Killeen to a big Asian grocery this week and I picked up a couple daikon radishes.  They make a wonderful potato sub in soups.  A cold front is moving through today so soup just sounded good for lunch.  I always keep a couple cans of clams around, so a no-brainer.  This recipe is suitable for all phases of Atkins and other Keto diets if the macros will work for you.

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you.  Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   Volume 10 is hot off the press with more delectable goodies.  Early orders can be delivered by Thanksgiving.  EARLY BIRD SECRET SALE!!  Special pricing and limited-time free shipping so hurry and place your order today.  You can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.  When you purchase our books, we would sure appreciate you stopping by Amazon to leave a review at this site .

INGREDIENTS: 

4 oz. bacon, coarsely chopped

3 oz. onion, chopped

10-oz can of clams, with juice

1 c. daikon radish, peeled and chopped

½ c. parsley, chopped

1/8 tsp. coarse black pepper

1/2 recipe Jennifer Eloff’s homemade Condensed Mushroom Soup

½ c. heavy cream

1 cup water (more if too thick for you)

DIRECTIONS:  Make Jennifer Eloff’s homemade Condensed Mushroom Soup recipe by her instructions at the link above.  Reserve half in your refrigerator for some other use and use just half the batch for this chowder recipe.

Chop bacon, onion, daikon and parsley and set each aside.  Brown bacon over medium high heat in a 4-quart saucepan.  When it is brown, add the onion and black pepper and saute to allow it to begin to brown/caramelize.  Add the clams, daikon radish and parsley.  Stir well.  Add the mushroom soup concentrate, the cream and water.  Bring to low boil and lower heat to a simmer about 30-40 minutes or until daikon is tender.  Stir occasionally during cooking to prevent scorching on bottom of the pan.  Add more water if it gets too thick for your liking.  Serve at once.

NUTRITIONAL INFO:    Makes five 1½c. large bowls (as shown above).  Each bowl contains:

274 cals, 20g fat, 7.38g carbs, 1.08g fiber, 6.3g NET CARBS, 13.9g protein, 434 mg sodium

My husband had to go have some lab work done for his doctor this morning so he volunteered to get my groceries on the way home.  Of course, it started raining, is a might chilly out as well, so when I asked him what he wanted for lunch today, I wasn’t surprised he said soup!  Well, since I’m always trying to use up leftovers and one-of’s in the fridge, I put together what turned out to be a very tasty soup!  My husband was doubtful when I said what all I was throwing into the pot, but ended up eating TWO bowls of it, so clearly not a problem for his palate.  LOL

What I had to work with was a small piece of a smoked sausage rope, 1 baked chicken thigh, half of a large yellow squash, and some fresh kale.  Also had in my freezer the cooking pan juices from my last batch of Montreal Baked Chicken (I always save it for just such uses) and homemade chicken broth that is always in my freezer.   VOILA!  A delightful lunch fit for a chilly, rainy day that you can have once you get to phase 2 of Atkins.

Our latest two LOW CARBING AMONG FRIENDS cookbooks, Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  Special pricing and limited-time free shipping so hurry and place your order.  Or you can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.  When you purchase our books, we would sure appreciate you stopping by Amazon to leaving a review at this site

INGREDIENTS:

3 T. unsalted butter

2 oz. onion, chopped

1 c. chicken meat, pre-cooked, chopped

4″ piece smoked sausage (beef or pork), sliced

1 can Eden soy black beans, with juice (not regular, high-carb black beans!)

2 large kale leaves, stemmed, rinsed and chopped

3 oz. yellow summer squash, diced or sliced

3 c. homemade chicken broth (mine is just chicken boiled in water)

¼-½ tsp. my homemade Montreal Steak Seasoning

¼-½ tsp. Sriracha Chili sauce (or other hot sauce to taste)

DIRECTIONS:  Melt the butter in a soup pot over high heat and saute the onions until they begin to brown.  Add the sausage and squash and saute until all are partially cooked.  Add all remaining ingredients and bring to just a simmer for about 15 minutes or just until the kale is just done.  Add salt to taste only if the sausage hasn’t already made the soup salty enough for your palate.

NUTRITIONAL INFO:    Makes 4 servings (large bowls), each contains:

385 cals, 27 g fat, 12.25g carbs, 6.27g fiber, 5.98g NET CARBS, 21.4g protein, 485 mg sodium

 

 

This was a quick and delicious lunch today.  My husband wasn’t home, so there is lots leftover, even after my eating 2 servings!  What can I say?  It was so good!  Whipped up a quick batch of Jennifer Eloff’s low-carb Condensed Cream of Mushroom Soup in my blender.  Used half for this recipe and saved half for perhaps a casserole binder this week.  Dumped the rest of the ingredients in the pot and VOILA!  Tasty lunch in just 30 minutes!  This recipe is not suitable until Phase 2 of Atkins.  Keto and Paleo followers can enjoy as well.  Paleo people will need to omit the cream and up the broth or sub in coconut milk for the cream.

Our latest LOW CARBING AMONG FRIENDS, Volume 8 and soon-to-be-released Volume 9 are almost exclusively comprised of my recipes!  Included are a few tasty new creations of my friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  For estimated October delivery on Vol. 9, order it or any of our cookbooks at https://amongfriends.us/Secret-SALE.php or at Amazon.

INGREDIENTS:

½ recipe Jen Eloff’s low-carb condensed mushroom soup

1  4-oz. can mushroom stems and pieces

4 large fresh mushrooms, chopped

¼ tsp. onion powder

Dash each salt and black pepper

2 Tbsp. quinoa seed

½ c. heavy cream

1½ c. chicken broth bone broth (chicken broth will do)

DIRECTIONS:  Using your blender or food processor, make Jennifer’s condensed soup per that recipe’s instructions (it’s buried in her casserole recipe).  Spoon up half of it into a medium soup pot for my recipe here.  Store the rest in your refrigerator for another use.  If your family is large, you could double all other ingredients listed above and use the entire batch of her soup for a huge pot of this soup.  That will make 10 servings total!

After placing half the condensed soup mixture into a 4-qt. saucepan, add the can of mushroom pieces and chopped fresh mushrooms and stir to mix it well.  Add in the salt, pepper and onion powder and stir.  Next add the heavy cream and blend until it appears smooth.  Add in the bone broth (or stock) next and stir again.  Bring mixture to a boil over medium-high heat.  Add in the quinoa seed and reduce heat to medium/med-low until you achieve a gentle simmer.  Cook for about 20 minutes stirring occasionally to avoid scorching on the bottom of the pan.  When quinoa is softened and beginning to burst open it is ready.  Garnish with a sprinkle of parsley  if desired.

VARIATION:   I had 1 slice of leftover cooked bacon I crumbled into mine and it was a nice flavor layer for this soup.  So you might want to add 4 slices bacon, chopped and pre-browned to the ingredient list.  🙂

NUTRITIONAL INFO:  Makes 5 large bowls, each contains:

203 cals, 16.8g fat, 6.74g carb, 1.2g fiber, 5.54g NET CARBS, 4.88g protein, 249 mg sodium

 

I made the most scrumptious seafood bisque tonight for dinner.  It was ready in just 1 hour, too!  I wanted to make seafood gumbo, but I didn’t have okra in the freezer and gumbo just isn’t gumbo to me without okra.  So I pulled out my trusty gumbo recipe of many years and basically made that, less the okra.  I subbed in cream for all the canned tomatoes in my gumbo recipe to make it more like a bisque.  WOW!  We LOVED IT!  This one is a keeper for sure!  This recipe is suitable for all phases of Atkins, provided those still on Induction omit the white wine and those on Paleo use coconut milk instead of cream.

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Many more simple, tasty low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volume 8 is almost exclusively comprised of my recipes with some new George Stella and Jennifer Eloff creations.  Volume 9, due out in October, has mostly my recipes once again.

EARLY BIRD SECRET SALE!!  Order here for estimated October delivery:  https://amongfriends.us/Secret-SALE.php

Order any of our books from Amazon  or here: amongfriends.us/order.php. There’s currently a special offer of a bundle of all 8 previous volumes that reduces their individual price to only $13.22!  Don’t miss out on this bargain!  And please, if you’ve already bought Volume 8, I sure would appreciate your taking a moment to stop by this page and leave your personal review:

INGREDIENTS:

3 oz. bacon, coarsely chopped

1 c. celery, chopped

3/4 c. green bell pepper, chopped

3 oz. onion, chopped

½ c. parsley, chopped

6 oz. pork breakfast sausage

1 medium leaf kale, (about 3/4 c.), stemmed & chopped fine

2 cloves garlic, minced

¼ tsp. Cajun Seafood Spice Blend

½ tsp. dried thyme leaves

¼ tsp. black pepper

Dash cayenne pepper

22 large shrimp, (shell removed), cut in halves (12 oz tail-on pkg)

2 c. chicken broth (preferably homemade, or seafood stock)

1 c. heavy cream

¼ c. white wine

Tiny dusting of xanthan gum or your favorite thickener

11 San Marzano mini tomatoes cut into 4 pieces (or 22 cherry tomatoes left whole)

VARIATION:   Add 1 c. shelled/cleaned fresh crab meat + 1 c. extra chicken/seafood broth.  Mmmm.

DIRECTIONS:  In a large soup pot, over medium-high heat, brown the bacon.  Add the Louisiana “Holy Trinity” (celery, bell pepper and onion) to the pot and saute until they begin to soften.  Add sausage and saute, crumbling as you do so.  Add kale, garlic and the four spices.  Lower heat to medium.  Add shrimp and saute until opaque.  Add chicken (or seafood) stock, white wine, and cream.   When returns to a simmer, lower heat to lowest setting.  Add tomatoes and simmer about 10 minutes.  Some like this stage of thickening from the cream.  But if you like your cream soups a bit thicker, add the light sprinkle of xanthan gum.  Alternately, if you like more broth in your soup, or ned to stretch this out for more servings (it was a bit thick with “solids”) you can always add 1-2 more cups of chicken stock to the pot.  If you do add more broth, you will definitely want to use a thickener.  Simmer a few minutes longer for the thickener to go to work.  Pour into a soup tureen and serve at once.

NUTRITIONAL INFO:  Makes 6 servings (as written), each containing:

382 cals, 31g fat, 7.01g carbs, 1.53g fiber, 5.48g NET CARBS, 16.3g protein, 410mg sodium

Tex-Mex Pepper Pot Soup

I have a tri-color pack of bell pepper in the fridge and got this soup idea for our lunch today from a photograph I saw on the internet today.  This isn’t a classic Pepper Pot, but with all the peppers I put in this, I’m going to call it my Tex-Mex version of a classic recipe (Google Pepper Pot for the original dish).  I also had 1 can of Eden brand soy black beans on hand which are so low in carbs (unlike regular black beans), I decided to throw them in the pot for good measure.  Good decision, as they made this delicious soup very filling!  They are not listed in the ingredients and are not calculated in the numbers below as I know many are opposed to consuming soy beans or any soy products.  This recipe is not suitable until you are in Atkins Phase 2, but omit the beans and you can enjoy it while still in Induction Phase.

INGREDIENTS:

1 lb. lean ground beef

4 oz. onion, chopped

4 slices thick bacon, coarsely chopped

½ c. each coarsely cut up red, yellow and green bell pepper

1 c. celery with leaves, sliced

1 c. each parsley and cilantro, chopped

6 plum tomatoes, diced very large

4 c. beef or chicken broth

1 tsp. chili powder

½ tsp. chipotle chili powder (or more regular chili powder)

½ tsp. ground cumin

3 T. rice wine vinegar

½ tsp. each salt and coarse black pepper

VARIATION:  Add 1 seeded, chopped jalapeno for a spicier soup.

DIRECTIONS:  Brown the bacon in a large soup pot over high heat.  Add the onion and stir-fry until it begins to caramelize.  Add crumbled ground beef and brown until no longer pink.  Add all remaining ingredients.  When all comes to a boil, lower heat and simmer for about 20-30 minutes or until celery is tender.  Serve at once with a garnish of a few sprinkles of cheddar cheese if desired.

NUTRITIONAL INFO:   Makes 8 1c. servings, each contains:

214 cals., 13.3g fat, 5.82g carbs, 1.86g fiber, 3.96g NET CARBS, 17g protein, 296mg sodium.

  • If you add the can of Eden soy black beans, it adds 3 net carbs to the entire batch or 0.37 net carbs to a serving, so only a trace number change. 🙂

Pasta Fagioli Soup

This soup was super yummy at lunch today.  Saw the can of Eden Black Soy Black Beans and knew I had some bulk pork sausage in the refrigerator.  Standing in for the pasta in classic Pasta Fagioli Soup, is thinly sliced yellow summer squash.  If you are at Pre-Maintenance or Maintenance levels of Atkins, instead you could break up one serving (2 oz. uncooked) Al Dente brand Carba Nada Egg Pappardelle noodles in place of the squash for a more authentic look.  Doing so adds about 2 net carbs per serving, whereas the squash only adds about 1/2 net carb per serving.   Another option would be to chop up some of those tofu-based Miracle Noodles (if you like them), for virtually no extra carbs!  The squash, I have to admit, was a tasty as well as colorful stand-in for traditional pasta in this fagioli soup, but that’s your call.  This recipe, as written, is suitable once you get well into Phase 2 Atkins (remember, it has beans in it).

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  Remember, they make GREAT birthday or holiday gifts!If you’ve already purchased a book, take a moment and drop by the our Amazon page and  leave your personal review on the latest book.  Inquiring minds want to know. 🙂

INGREDIENTS: 

2 T. bacon grease

2½ oz. onion, chopped

1 c. celery, chopped

4 oz. pork breakfast sausage, shaped into mini meatballs

2 oz. cured ham, chopped (or 4 slices bacon)

1½ c. homemade chicken broth

4 c. water

2 Roma tomatoes, cut in chunks

1 c. cilantro, chopped (use 1/2 c. parsley if not a fan)

1 medium yellow summer squash, cut lengthwise and then sliced

¼ c. rice wine vinegar  (optional, but really adds flavor)

½ tsp. coarse black pepper

1 can Soy Black Beans (not the same as high-carb black beans!)

DIRECTIONS:  Heat bacon grease over high heat and saute onion and celery until translucent.  Add mini sausage balls and ham/bacon to pot and stir very gently to cook the sausage without breaking it apart.  Add all remaining ingredients to the pot.  There’s enough salt in the ham and sausage I don’t think you’ll need to add extra salt to this soup.  When it comes to a light boil, lower heat to a simmer.  Simmer until squash is tender, or for about 30 minutes.  Serve with your favorite low-carb garlic bread and a nice green salad.

NUTRITIONAL INFO:   Makes 8 bowls (about 1½ c. each), each bowl contains:

161.5 cals., 10.52 g fat, 5.77 g carbs, 3.48 g fiber, 2.29 g NET CARBS, 10.5 g protein, 235 mg sodium

 

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I made a lovely seafood chowder today with a handful of crawfish I had leftover in the fridge, and a large can of baby clams.  Using my last zucchini in the house for the “potatoes” in my chowder, the marriage of flavors in this soup was meant to be.  It came out VERY tasty and its extremely nutritious.   Clams are just so good for you as they are very high in Vitamin B12.  My hubby was not home today, so there is enough leftover for us to have for lunch tomorrow when he gets home.  He’s going to really like this one!  I omitted the cheese this time and added 4 slices of bacon instead.  Yum! Was that ever good in it!  This is suitable for all phases of Atkins and Keto diets.  It is not suitable for Paleo but Primal folks who eat a little dairy once in awhile can enjoy this.

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INGREDIENTS: 

2 T. unsalted butter

10 oz. zucchini, diced

1 oz. onion, sliced

4 oz. crawfish tails

1 10.5-oz can of whole baby clams with their clam juice

¼ tsp. Sriracha sauce or my Seafood Spice Blend

Dash each garlic powder and black pepper

¼ c. heavy cream

2 c. homemade seafood stock (I always boil my shrimp shells for mine and freeze)

1  4-oz can mushrooms, drained (optional)

½ c. shredded Cheddar cheese

3″ green onion, minced fine (for garnish)

DIRECTIONS:  Melt butter in medium soup pot.  Saute onion until it begins to soften.  Add zucchini and saute until just tender-crisp. Add spices, cream, crawfish and clams with their juice, the seafood stock (you can use chicken stock if you do not have any), mushrooms and Cheddar cheese.  Lower heat to medium and allow the cheese to melt, stirring often to prevent it from burning on the bottom of the pan. Cheddar does not melt easily in liquid.  Allow cream to thicken up a few minutes or you can thicken (if desired) with your favorite thickener.  Serve piping hot with a sprinkle of green onion on top for garnish.

NUTRITIONAL INFO:  Makes four 1-cup servings.  Each contains:

285 calories, 17.3 g  fat, 11.35 g  carbs, 2.42 g  fiber, 8.93 g  NET CARBS (clams are a bit carb-y), 22 g protein, 350 mg sodium

Collards and Chickpea Soup

I wanted to cook up a big pot of chickpeas today to have some in my freezer for convenience in making recipes that call for them.  I really don’t like to use the canned if I can avoid them.  I usually simmer 2 pounds at a time and then freeze them in 1-cup packages for use in other recipes like this soup.  They have a much lower glycemic index than most beans, but more importantly,  are so much lower in the actual glycemic load (impact on your blood glucose) than their canned cousins.  Clearly soy beans, lentils and chickpeas have the least deleterious effect on our metabolism.  So although chickpeas are quite carb-y, they are a healthy legume choice since they don’t make your blood sugar spike, perpetuating  any existing insulin resistance and metabolic syndrome.   I made this incredibly delicious soup for lunch today with some of these beans.  You can lower the carb count on this soup by using fresh cooked soy beans if you like.  This soup really isn’t suitable until you are nearly at goal weight as it is high in carbs with chickpeas..

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 each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

2 links smoked sausage, sliced thinly (4″ links, about 4 oz.)

3 oz. onion, sliced

1 c. collard green leaves, sliced and stems removed

3/4 c. red bell pepper, coarsely chopped

4 c. clear homemade chicken broth

2 c tap water (or 2 c. more broth for richer soup)

2 tsp. Sriracha sauce (optional)

3 c. cooked chickpeas (soy black beans will give lower carb count)

Dash black pepper

DIRECTIONS:   Lightly saute the sausage in a soup pot over medium-high heat until done and it has given off its grease.  Add onion and cook until it begins to brown. Add chopped collard greens and red bell pepper.  Saute until they begin to wilt.  Add broth and water to the pot and bring to a boil.  Lower to a simmer and add Sriracha and black pepper.   Simmer until collards are done to your liking, or about 20 minutes.  Remove from heat and serve at once.  The sausage is salty enough we didn’t need added salt.  You may want to add some.

NUTRITIONAL INFO:   Makes 8 cups of soup, each cup contains:

214 calories, 8.48 g  fat, 19.37 g  carbs, 5.22 g  fiber, 14.15 g  NET CARBS (soy beans yields lower carbs), 12.6 g protein, 278 mg sodium

I opened the refrigerator to decide what to have for lunch on this chilly day and my bag of two remaining leeks was laying right beside my package of bacon.  Sounded like the makings of a good, hearty creamed soup to me!  Thus this simple dish was thrown together in under 30 minutes.  This recipe is suitable once you are past the Atkins Induction phase.   It is not suitable for Induction due to the quantity of cream in it.  Paleo-Primal followers will want to use coconut milk or coconut cream to make this recipe.

Many delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings to the table a wealth of delicious recipes added to the collection!  You’ll LOVE these recipes!  Order your copy today from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

5 slices low-sodium bacon, sliced

2 leeks, (white and green part) washed well, sliced thinly

2 c. homemade chicken broth

2 c. water

2 c. heavy cream (or coconut milk, coconut cream or any combination)

¼ tsp. each salt and black pepper

your favorite thickener (if needed)

DIRECTIONS:  Brown the bacon in a large soup pot.  When done, add the sliced leeks.  Saute for a couple minutes, stirring several times.  When the leeks begin to wilt, add the chicken stock, water, salt and pepper. Lower heat and simmer for 5-10 minutes to allow ingredients to fully cook and flavors to mingle.  Add the cream and allow to get fully hot.  Simmer a few minutes.  If not thick enough for you, thicken with a few dustings of your favorite thickener.

An alternate method is to puree the onion/broth mixture with a stick blender after simmering and not add the cooked bacon until after pureeing, right before serving.  If you puree the leek broth, thickening will definitely not be needed.  Either method is tasty and attractive when served.

NUTRITIONAL INFO:   Makes 6 large bowl servings, each contains:

377 calories, 37 g  fat, 5.58 g  carbs, .6 g  fiber, 4.98 g  NET CARBS, 6.1 g  protein, 211 mg sodium

Crab-Pumpkin Bisque

I love seafood and especially a good seafood bisque.  I had a cup of picked crab meat and some fresh-baked pie pumpkin to use up and decided to make them into a crab bisque that came out delicious!  So I thought I’d share it with my readers.  This recipe is suitable not suitable for Induction unless you omit the wine.  It is OK for all other phases of Atkins and Keto diets.  Not suitable for Primal or Paleo as it is dairy heavy.

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 other wonderful cooks to bring you a wealth of recipes you will love! Some of my low-carb creations appear in each of the 5 volumes! Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, I do not accept payment for this book promotion nor 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 slices bacon, chopped

1/4 c. onion, chopped

1/4 c. celery, chopped

8 oz. softened cream cheese

1 c. pumpkin (preferably the fresh)

Dash each black pepper and cayenne pepper

½ c. dry white wine (use more seafood or chicken stock if still in Induction)

2 c. seafood stock (or chicken broth)

1 c. water

½ tsp. my Seafood Spice Blend

8 oz. picked white crab meat

DIRECTIONS:  Brown bacon over medium-high heat.  Add onion and celery and saute until tender. Add white wine.  Add cream cheese and stir to blend.  Add the seafood stock and water.  Stir well.  Add pumpkin the spice blend, salt, pepper and cayenne.  Stir and lower heat to low.  Simmer for about 15 minutes.  Stir in crab and simmer 1-2 minutes longer only, or the crab will fall apart.  Serve at once with your favorite low-carb crackers.

NUTRITIONAL INFO:    Makes 6 large servings, each cup contains:

256 calories, 21.2 g fat, 4.86 g carbs, .63 g fiber, 4.23 g NET CARBS, 10.7 g protein, 550 mg sodium (use less cream cheese to lower this number)

 

Soups just go together for me no matter WHAT I throw into the pot.  At least that’s what my husband said today, as he devoured 2 bowls of this tasty soup creation at lunch today.  This goes together in no time at all.  Leave the quinoa out of this recipe if you are still on Atkins Induction Phase.  This recipe is suitable for all other phases of Atkins and many other Keto diets.

Many delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings to the table a wealth of delicious recipes added to the collection!  You’ll LOVE these recipes!  Order your copy today from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS: 

½ lb. ground beef (mine was 90% lean)

1 T. beef suet (I used rib-eye fat), chopped fine (only needed if meat is VERY lean)

2 c. homemade beef broth

1 c. tap water

10-oz. zucchini, diced ½”

2 can’s diced tomatoes

Dash each onion powder, garlic powder, sea salt, black pepper and chili powder

1 chipotle chile pepper in adobo sauce (canned), seeded, rinsed, mashed fine

1 T. quinoa (omit for Atkins Induction phase)

DIRECTIONS:  Brown meat in the bottom of a 4-qt. saucepan with the chopped suet (if using).  I prefer to not drain off any of the grease.    Add all remaining ingredients and bring to a boil.  Then lower heat to just simmer uncovered for about 15-20 minutes, or just until zucchini is tender.  Serve at once.  Leftovers should freeze nicely.

NUTRITIONAL INFO:  Makes 5 large bowls, each contains:

180 calories, 10 g fat, 8.78 g carbs, 2.24 g fiber, 6.54 g NET CARBS, 11.58 g protein, 108 mg sodium

chiptle-pork-soupMan, to have so few ingredients, this soup was amazingly full-flavored!  DELICIOUS! The hubs is down in Georgetown today, so he won’t get to taste it until reheated tomorrow.  This is one of those foods that I just know is going to get even tastier upon re-heating.   I am out of Eden soy black beans, so I had to use pintos, which are much carbier.  So to lower the carb count shown below, use soy black beans with only 1 net carb per 1/2 cup rather than the pinto beans and you have a delicious, low carb soup.  The count isn’t terribly bad having used pintos, but I would have preferred to use soy black beans.    This soup is not suitable until you are farther along in your weight-loss journey.  Those still in Atkins Induction Phase need to omit the beans and add 1 c. more water, as I think you will find it too rich without the extra water).  Primal-Paleo followers will want to substitute chick peas or lentils for the beans.

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

10 oz. breakfast sausage

3 oz. onion, chopped

3/4 c. red bell pepper, chopped

3 c. homemade chicken broth

1 c. water

1 c. canned pinto beans, drained (can use soy black beans, chickpeas or lentils)

¼ c. cilantro, chopped (optional)

1   7-oz. can Herdez Salsa Verde  (or 1/2 c. mixture of tomatillos & mild, canned green chilies)

1 clove garlic, minced

1/3 tsp. each regular chili powder, mild Ancho chile powder and Guajillo chile powder)

Dash smoky, dried chipotle chile powder (the hottest of them all)

DIRECTIONS:  Brown sausage in medium soup pot over high heat until no longer pink.  Add onion and bell pepper.  Add chicken broth, cilantro, Herdez Salsa Verde, garlic, chile powders and beans.  When it all comes to a boil, reduce heat to a simmer and cook for about 15 minutes or until onions are tender and flavors have mellowed.  You Paleo-Primal folks will want to cook until lentils are done.  You will not need added salt in this recipe as the sausage and Herdez have plenty between the two (too much for my taste, in fact, but I’m a very light salt user.).  Serve and enjoy!

NUTRITIONAL INFO:    Makes 8 cups, each cup containing:

191 calories, 11.5 g fat, 7.36 g carbs, 1.91 g fiber, 5.45 g NET CARBS, 10.9 g protein, 589 mg sodium

Creamy Italian Sausage Soup

This soup is similar to Zuppa Toscana at Olive Garden restaurants, but mine has diced cauliflower standing in for potatoes.  I tend to use ground pork rather than Italian sausage, as I can control spices and salt doing that.  You just need to add oregano, fennel and garlic really.  But you can certainly substitute in commercial Italian sausage if you prefer for convenience.  It will almost DOUBLE the sodium and increase carbs though.   Just be aware of that.  This soups is delicious and we both gave it a resounding thumbs up.  It will make the rounds at our house. 🙂

VARIATIONS:  Substitute 1/2 c. chopped parsley for the kale; substitute diced rutabaga for the cauliflower.

More delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends.  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

INGREDIENTS:

6 slices bacon, cut into 3/4″ bits

12 oz.  lean ground pork, coarsely broken up to 1/2″ chunks

2 oz. onion, chopped

1 clove garlic, minced

1½ c. coarsely chopped kale (about 3 leaves after stemming)

3 oz. cauliflower, diced to ½”-3/4″ pieces

1 oz. pimiento (half a 2 oz. jar)

3 large mushrooms, sliced or cut however you like (optional)

4 c. homemade chicken broth (32 oz.)

1 c. water

1 c. heavy cream

Dash black pepper

Dash crushed red pepper

3-4 drops Tobasco (or other hot sauce)

¼ tsp. dried oregano leaves

½ tsp. fennel seed, crushed

VARIATION:   Use ground Italian sausage (removed from casing) instead of the ground pork.  If you do this variation, omit the fennel seed shown. 

DIRECTIONS:  In a large dutch oven over high heat, cook the bacon.  Add the pork, onion and garlic and saute until meat is no longer pink.  Lower heat to medium.  Add all remaining ingredients but the cream.  Simmer 5 minutes.  Add cream and simmer 5 more minutes.  Thicken with xanthan or gum if desired.   Serve at once.

NUTRITIONAL INFO:   Makes six 1-1¼c. servings, each contains:

356 calories, 30.5 g fat, 5.51 g carbs, 1.08 g fiber, 4.43 g NET CARBS, 15.6 g protein, 865 mg sodium

 

photocat

I needed to add some green to the day’s menu plan so I whipped up a batch of soup today with what I had in the fridge……..kale and 2 turnips.  It was a simple soup, quick to make and very tasty!  This soup is suitable for all phases of Atkins, Keto diets, Primal and Paleo as well.

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

12 oz. pork breakfast sausage

3 oz. red onion, sliced or chopped

2 c. turnip, cut into large cubes

1 medium stalk celery, sliced coarsely

1½ c. kale leaves, stemmed, coarsely cut up

6 c. homemade chicken broth

Dash each sea salt and coarse black pepper

DIRECTIONS:  Coarsely crumble the sausage into a soup pot and lightly brown with the onion.  There should be enough grease in the sausage to accomplish this.  Add all remaining ingredients.  Bring pot to a boil and lower heat, simmering just until turnip pieces are tender but not falling apart.  Kale sill be fully cooked at this juncture.  Serve at once.

VARIATION:  Add 3 T. rice wine vinegar to the pot during simmering for a slightly different taste. Another variation would be to use ground beef instead of pork sausage.  Again, a slightly different taste.  🙂

NUTRITIONAL INFO:    Makes 6 nice bowls (about 1-1¼ c. each) Each serving contains:

243 calories, 19.2 g fat, 5.75 g carbs, 1.35 g fiber, 4.40 g NET CARBS, 18.2 g protein, 495 mg sodium

 

Crawfish Dumplings

WOW!  I found a fantastic way to shake up my glucomannan dumplings! This is 5-star restaurant tasty as far as I’m concerned.  Not many recipes strike me that way, either.  It was every bit as good as the lobster ravioli served to my at Gershwin’s in Dallas, that’s for sure!  My husband and I were absolutely astounded at how good this idea I hatched recently came out.  I hesitated to actually make it for the longest time, as I was afraid putting that much bulk into the dumpling batter would make them just totally fall apart in the simmering water.  As you can see in the pic, that just didn’t happen!  What potential I now see for other recipes with this dumpling batter.  🙂

This recipe will be a keeper for sure! For those still on Atkins Induction, omit the wine and substitute 1/2 c. seafood stock or chicken stock in your sauce.  This recipe is suitable for Atkins OWL Phase 2 or beyond and Keto diets as well if it fits your daily carb limits.  You’d have to make the sauce with coconut milk for it to pass Primal-Paleo muster, but that’s doable.  By the way, these freeze beautifully and tasted even better than the first night they were made!  🙂  I was only able to eat two dumplings (they are very filling) so my number of servings below reflects that fact.

VARIATIONS:  Substitute either crab meat or shrimp for the crawfish.  These made smaller would also be lovely in a simple wonton-style soup, standing in for the meat-filled wontons.  🙂

DUMPLING INGREDIENTS:

6 oz. cooked, cleaned crawfish tail meat (the rest of the 12-oz. package goes in the sauce)

4 T. butter, unsalted

2 oz. celery, chopped

2 oz. green bell pepper, chopped

2 oz. yellow onion, chopped

½ c. green onion, chopped

1/3 c. parsley, chopped (3 more T. needed for the sauce, so go on and chop 1/2 c. total 😉 )

1 clove garlic, minced

1 tsp. my Seafood Spice Blend

2 recipes my glucomannan Dumplings batter

 

SAUCE INGREDIENTS:

4 T. unsalted butter, melted

6 oz. remaining crawfish

½ c. white wine (omit for Induction)

1 T. lemon juice

3 T. parsley, chopped

½ c. heavy cream

½ c. water

1 small clove garlic, minced

Dash each salt and black pepper

DIRECTIONS:  Chop all the vegetables up.  Melt 4 T. butter over high heat and add the celery, bell pepper, onion and minced garlic.  Saute until they are tender.  Add 6 oz. of the crawfish, the parsley, and seafood spice mix.  Lower heat and let simmer 2-3 minutes for flavors to blend.  Turn off heat.

Bring a large stew pot of water to a boil.  While it is heating, make up a double recipe of my glucomannan dumpling batter and add the veggie crawfish mixture to the egg/water mixture and stir well. Stir the dry ingredients in and mix with a rubber spatula until it begins to thicken up.  Keep turning the dough until it is stiff enough to roll.  Roll 24 1″ dumpling in your palms and set on a sheet of silicone (best) or a baking sheet.  When all 24 are formed, your water should be at a rolling boil.  Drop all 24 dumplings gently into the water.  This will cool the water down a bit. You want a medium gentle rolling water bath.  Cover and cook for exactly 10 minutes without lifting the lid.

Make the sauce while the dumplings are cooking.  Melt 4 T. butter over medium heat in a skillet.  Add the remaining 6 oz. crawfish, garlic, wine, lemon juice parsley and simmer long enough to cook the garlic well. Add the cream and salt and pepper to taste.

When dumplings have cooked 10 minutes, lift lid and using a slotted spoon or tongs, gently lift onto a serving platter and spoon the sauce around them.  I served with steamed, buttered broccoli, but they would be good with a nice green salad and low-carb dinner rolls.

NUTRITIONAL INFO:   Makes 6 servings of 4 dumplings each and ¼ c. sauce.  Each contains:

258 calories, 20.4 g  fat, 10.55 g  carbs, 5.96 g  fiber, 4.59 g  NET CARBS, 13.25 g  protein, 481 g  sodium

 

 

 

Click to enlarge

Tortilla Soup is one of my favorites at Mexican restaurants, but they are not all created equal, I’ve learned.

My very first exposure to Tortilla soup was at a little place in San Antonio called El Mirador.  My Dad and Mom kept bringing up how fantastic this soup was and we finally went to try it.   What a flavor delight!  It was every bit as good as my parents had advertised!  Let me tell you, I’ve had it many places since and none shine a light to El Mirador’s rendering of it.  🙂  I know the restaurant is still there and assume they are still offering this wonderful soup, but it looks like at their website linked above, they have changed the name of the soup to Chicken Cilantro Soup.  I’m sure it’s the same soup though.  You San Antonio dwellers who were unaware of this culinary treat need to get on over to El Mirado and try it if you haven’t yet!  The rest of you might want to try my version of it.

I’ve tried to recreate that wonderful soup ever since I tasted it!  And I got pretty close, but not quite as good as theirs.  This low-carb version of my creation, without the little strips of tortillas usually found in tortilla soup, is VERY good.  If the base soup is good enough, you really don’t need the tortilla strips in this soup.  I hope you’ll give it a try, as it is simply DELICIOUS!  This recipe is Induction friendly and also suitable for Keto and Primal lifestyles.  Paleo followers will want to omit the cream or sub in coconut milk.

This and many more low-carb soup recipes can be at your fingertips in Jennifer Eloff’s latest cookbook series:  Low Carbing Among Friends.  Jennifer has brought together a number of very talented low-carb cooks who offer some of their best low-carb creations. A sampling of what awaits you can be seen at their Facebook page.    You can order copies of this 5-volume set (or individual volumes) at Amazon or here:  http://amongfriends.us/order.php

INGREDIENTS:

13 oz. cooked chicken meat (canned is OK if just meat, salt and water)

1 qt. water + 2 c. chicken broth

1  oz. tomato paste

1 c. yellow squash, diced (about ½ med-large squash)

2 oz. yellow onion

2 oz. green bell pepper

1 oz. poblano pepper, seeded and chopped

1/2 tsp. chili powder

dash chipotle chile powder (smoky)

1 small Guajillo chile, seeded and chopped (these are very mild and found in most stores’ produce dept. dried, sold in a bag)

Dash cumin

1/4 c. heavy cream

DIRECTIONS:  Cut chicken meat up into small pieces.  If using canned meat, just break up the large chunks.  Put all ingredients but the cream into soup pot.  Bring to a boil and then lower heat and simmer until squash and all veggies are tender but not falling apart (about 15-20 minutes).  Turn heat to lowest setting. Now add cream and stir.  If you like, you can puree this soup with a stick blender or in small batches in your food processor. I think I like it better chunky myself.  That’s how El Mirador served theirs as well.  I’ve done it both ways though.

VARIATION:   Cut 1 corn tortilla into thin strips, bake at 350º until golden and garnish each bowl of soup right before serving.  Be sure to recalculate numbers below to add for this “carb-y” change.

NUTRITIONAL INFORMATION:  Serves 4, each serving contains:

283 calories, 15.1 g.  fat, 6.95 g.  carbs, 1.6 g.  fiber, 5.35 NET CARBS, 26.3 g.  protein, 780 mg sodium

Peggy's Texas Chili

Since chili has to simmer quite awhile for the flavors to blend, I like to make big batches.  This recipe makes 8 large bowls.  The nutritional info is calculated with the can of Eden black soy beans, making the recipe as written unacceptable for Induction.  If you omit the beans, as many may prefer, this chili recipe is perfectly OK for Atkins Induction!  I’ve never had a die-hard Texas back away from my chili, so I hope you’ll give this one a try. 🙂

You non-bean chili folks, here’s one reader’s story I think you’ll appreciate:

It cracks me up every time I hear someone say that real Texas Chili doesn’t have beans and/or tomatoes in it. My granddaddy was a true old world cowboy, he did one of the last real cattle drives from South Texas up into Nebraska and I well remember him talking about the food that their “Texan” Cookie served and chili WITH beans was a mainstay on the trail. Tomatoes were added when available.

I use several different chile peppers in this recipe, but each has a distinctive flavor they bring to the chili, in my opinion.   Of course, you can change the peppers called for herein, if you can’t get some of them, but in doing so, you will definitely change the final flavor.

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  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

Here are some pics of the peppers I use in my chili:

Ancho

Guajillo

INGREDIENTS:

Serrano

3 lb. ground beef

4 oz. onion, chopped

6 cloves garlic, minced

2   4 oz. cans chopped green chiles

1  10 oz. can tomatoes with green chiles (I use Rotel mild)

1  14.5 oz. can diced/crushed tomatoes, no-salt

3 c. water

1 T. chili powder (I use ½ Bolner’s Fiesta and ½ Chimayo pictured below right)

½ tsp. ancho chili powder (or ¼ dried ancho pepper, seeded, chopped) 

2 tsp. ground cumin

1  dried Guajillo chile pepper, seeded and chopped

1 Serrano pepper, seeded and chopped (or Jalapeno pepper)

2 tomatillos, skin removed and chopped

1 c. cilantro, chopped

1 oz. tomato paste

1  14.5 oz. can Eden Black Soy Beans with liquid (optional, OMIT for Induction)

DIRECTIONS: Over medium-high heat, brown meat and onion in large stew pot.  When done, add all remaining ingredients.  After the chili comes to a boil, reduce fire to lowest setting, cover tightly and simmer for 1-2 hours (the longer the better, so the tomatoes literally cook apart into the liquid).  Stir often to avoid scorching on the bottom of the pan.

NUTRITIONAL INFO: Makes 8 servings, each contains:  (these numbers include the optional beans, as I don’t care for chili without them)

540 calories, 32 g  fat, 10.6 g carbs, 4.73 g fiber, 5.87 g NET CARBS (less without the beans), 49.5 g protein, 935 mg sodium

Click to enlarge

When there’s a chill in the air I find myself wanting things made with pumpkin.  It’s also a time of year I love making new soup recipes.  For this delicious soup, I just need a couple things in my pantry.  I use Sam’s “Daily Chef” canned chicken meat as it only has chicken, salt and water in it.  No modified food starch or other junk ingredients.  I always have some homemade chicken stock in my freezer, so this is an easy lunch for me.  This soup came out quite tasty and it turns out it’s very nutritious, too.  I went for a Thai flavor today.  GOOD choice for my key ingredients!  This recipe isn’t suitable until you reach the nuts and seeds rung of Atkins Phase 2 OWL carb ladder.  It is perfectly suited to other Keto diets and Primal-Paleo as well.

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

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

INGREDIENTS:

1  15-oz. can pumpkin puree (do not use pumpkin pie filling!)

1  13.5-oz. can coconut milk

3 c. homemade chicken broth

¼ c. packed, chopped fresh cilantro

¼ tsp. salt

Dash black pepper

¼ c. green onion, finely chopped

1 tsp. Thai Red Curry Paste (or to taste)

1 tsp. coconut aminos or low-sodium soy sauce

½ tsp. Thai fish sauce (I use Thai Kitchen found at Walmart)

2 cloves garlic, minced

1  13 oz. can chicken breast meat (with broth)

Sprig of fresh cilantro or my 8-seed Spice Blend

DIRECTIONS:   Basically, place all ingredients into a large soup pot, stir well and bring to a boil and then lower heat.  Simmer for 15-20 minutes.  Although not absolutely necessary, use a stick blender to puree the soup if desired.

NUTRITIONAL INFO:  Makes five 1½ c. servings, each contains:

273 calories, 19.2 g  fat, 10.2 g  carbs, 2.6 g  fiber, 7.6 g  NET CARBS, 13.66 g  protein, 432 mg sodium

519 mg potassium, 97% RDA Vitamin A, 39% copper, 55% iron, 19% magnesium, 41% manganese, 22% niacin, and 21% phosphorous  (nice nutrient profile on this one)

LbbsterLeekBisque

Whenever I buy lobster (which I often do at Christmastime), I invariably have a tail or two leftover, as I tend to overbuy by 2 tails to be sure I have enough for the number of people eating.  The lobster tails I bought this year were so large, the two leftover weighed in at 17 oz.  So I made one of my favorite lobster dishes for dinner tonight, Lobster Bisque.  I added the leek as an after thought, but it was actually quite good in it.  I had 1/3 of a huge head of cauliflower I needed to use up, so I cooked and pureed to add as thickener for my bisque.    Still had to use a bit of xanthan gum to get it as thick as I like.   If you want to trim the carb count on this, you could increase the lobster broth and decrease the cream, but I promise it won’t be as rich or good.  But that is certainly an option if you’re about out of carbs for the day.  One of the reasons the carb count is a bit high on this is that lobster itself has carbs!  This is not suitable for Induction unless you leave out the sherry and reduce the cream.  Sadly it just won’t be as good without it, but it’ll be OK :).  Those still on Induction would also need to reduce the cream to 1 c. and increase the stock to 4 cups.

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

INGREDIENTS:

16 oz. boiled lobster tail meat (4 small or 2 large tails), reserve 4 bites for garnish

4½ cups water

¾ leek, rinsed, sliced thin (optional, but quite good.  Green onion is a good substitute)

1/3 large head cauliflower, cooked

2 c. heavy cream (to cut calories & carbs, use 1 c. cream + 1 cup more seafood broth)

2 oz. tomato paste

3 oz. sherry (or white wine)

plan suitable thickener (I use ¼ tsp. xanthan gum)

1/2 stick ( 4 T.) unsalted butter

DIRECTIONS: Boil or steam cauliflower until tender.   Drain well and puree in blender or food processor.  Boil lobster tails in 4½ cups water for about 1 minute per tail oz. (4 minutes for small tails; 7-8 minutes for large tails). Reserve all stock for your bisque soup.  Remove lobster tails and pull meat from shells.  On cutting board, chop coarsely, reserving 6 bites for garnish.  I like to replace the shells back in the broth and simmer, with lid, for another 30 minutes to make the stock even richer from the oil and flavor in the shells.  Remove shells with slotted spoon when ready to proceed making the bisque. There should be about 4 c. lobster stock left in the pot if you simmer the shells an additional 30 minutes, but add water to make 4 cups total if not. Turn off heat from stock pot and discard shells.

In a skillet, saute the sliced leeks in the butter until tender.  Add to the stock pot over high heat.  Add all remaining ingredients, including the cauliflower puree to the stock pot and stir well to be sure you diffuse the tomato paste.  Once the mixture comes to a light boil, reduce heat to a simmer and cover.  Simmer for 20-30 minutes for flavors to develop.  Right before serving, thicken the bisque by lightly dusting your favorite thickener on the surface and stir it in, waiting a minute or two to let it develop.  Repeat 2-3 times, waiting a couple minutes between additions, and stop this process when desired thickness is achieved.  Ladle the bisque into serving bowls and garnish each with a chunk of lobster.  As you can see, I forgot to do the garnish the day I took this photo, but it does ad to the visual appeal. 😉

NUTRITIONAL INFO: Makes 6 servings, each containing:

221.3 calories, 10.53 g  fat, 9.98 g  carbs, 1.60 g  fiber, 8.38 g  NET CARBS, 19.2 g  protein, 615 mg sodium

 

mexican-turkey-squash-soupSometimes dishes I create evolve from what I have leftover or “open” in the refrigerator, especially soups.  I do like to use up leftovers promptly.  When I opened the fridge at 11:00, I saw half a can’s worth of Rotel tomatoes and green chilies, and a bag of leftover turkey meat we just thawed last night. So this soup was born from that.  Took about 30 minutes to cook.  We both loved the taste and it was very light yet satisfying.  You can, of course, use chicken meat in this recipe.  This recipe is a great way to use up some of your Thanksgiving turkey this year!  It is not suitable until you are well into Phase 2 Atkins at the legumes rung of the carb re-introduction ladder, but those on Induction can just leav the refried beans out.  It is suitable for other Keto diets, but not Primal-Paleo unless the re-fried beans are omitted.

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon  or our direct order site: http://amongfriends.us/order.php. DISCLAIMER: I do not accept payment for this book promotion. I promote the books because they are great cookbooks anyone would be proud to add to their cookbook collection.

INGREDIENTS:

3 c. cooked turkey meat, chopped (I used 2c. white & 1c. dark)

4 c. homemade chicken broth

2 c. tap water

1   16-oz. can re-fried beans (omit if still on Induction)

1½ c. yellow summer squash, chopped  (1 medium)

3/4-1 c. Ro-Tel tomatoes with chilies (half of a 14-oz can)

4 oz. onion, chopped

½ tsp. each ground cumin and chili powder (or 1 tsp. taco seasoning)

½ dried, mild guajillo (or ancho) chile pepper, seeded & chopped

1 clove garlic, minced

Salt to taste (omit if broth has sodium)

1/4 c. cilantro chopped (omit if you’re not a fan)

DIRECTIONS:   Chop turkey into 3/4″ pieces.  Add turkey to a large soup pot and add broth, water and Rotel tomatoes.   Chop squash, onion and cilantro and also add to the pot.  Seed and chop the guajillo (or ancho) pepper and add to the pot, along with the taco seasoning and minced garlic.  Spoon the refried beans into the pot in small increments.  Turn on heat to high and bring to a boil.  Lower heat to medium, stir well to be sure beans have diffused into the broth and simmer for 20-30 minutes or until squash is just tender.    Spoon into bowls and garnish with chopped cilantro if desired.

NUTRITIONAL INFO:   Makes about 10 cups, each contains:

160 calories, 5.5 g fat, 8.30 g carbs2.53 g fiber, 5.97 g NET CARBS, 16.4 g protein, 329 mg sodium

 

Thai Turkey SoupI roasted a turkey recently that was one of those “injected with up to 5% solution” because my husband picked it up for me and didn’t think to check.  Those are a bit sodium-laden for this sodium-sensitive girlie.  I froze the carcass for a pot of soup anyway thinking soup with no added sodium was do-able with it.   I made a soup with the meat off that carcass today for lunch that was SCRUMPTIOUS!  I used common Thai seasonings with the mild taste of coconut in the background as is so typical of so many of their soups!  You non-coconut fans or those allergic can sub in heavy cream instead, but I’d only use 1 cup since I find it richer.  You’ll want to recalculate your nutritional numbers for that or other changes.

I didn’t thicken this soup, but you could, with a plan-suitable thickener, if you wish.  Chicken can be substituted in this recipe for turkey, but the carcass will not yield as much meat for your soup, so plan on adding some cooked chicken meat to have a total of 3 cups.  Omit the wild rice if you’re still on Induction.  Wild rice is the lowest carb rice their is, which is why I am willing to occasionally put a very small amount in recipes for its nutritional value and texture, but that isn’t suitable until you get much closer to goal weight on the Atkins program.  This recipe would be OK for Keto diets and for Primal-Paleo if you just omit the rice).

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon  or our direct order site: http://amongfriends.us/order.php. DISCLAIMER: I do not accept payment for this book promotion. I promote the books because they are great cookbooks anyone would be proud to add to their cookbook collection.

INGREDIENTS:

1 turkey carcass

10 c. tap water (or chicken/turkey broth, if available)

1 c. celery, chopped

2 oz. onion, chopped

1½ c. green cabbage, thinly sliced

2 oz. red bell pepper, slivered or chopped

3/4 c. cilantro, chopped

1 tsp. fresh ginger root, minced

2 cloves garlic, minced

1/2 tsp. Thai fish sauce (I use Thai Kitchen brand)

1 tsp. chili paste (I use Sambal Oelek)

1½ c. coconut milk (1 standard can)

¼ tsp. black pepper

¼ c. wild rice (omit for Induction and Primal-Paleo)

2 T. coconut oil

VARIATION:  1) Use chicken instead of turkey.  2) use fish stock and 3 c. cubed mild fish added last 10 minutes cook time in lieu of turkey.  3) Use heavy cream instead of coconut milk.

DIRECTIONS:  Place first 4 ingredients in a large soup pot.  I find breaking the carcass in half allows me to get one into my largest soup pot.  Add 10 c. water or broth, bring to a boil over high heat.  Reduce to a simmer and simmer 30 minutes so meat begins to pull away from the bones.  Remove carcass to a cutting board or your counter to cool.  Strip meat off the bones and chop to desired size.  The average turkey carcass will yield about 3 c. meat.  Put the meat back into the pot of broth and discard bones (unless you wish to freeze them to use in your next pot of bone broth for added flavor and nutrients. 🙂  Add all remaining ingredients to the pot (but the cilantro) and simmer for 45 minutes.  Add cilantro last and cook 3-4 minutes longer.  Thicken with your favorite thickener only if desired (I did not).  If serving for company, a sprig of cilantro to garnish is nice.

NUTRITIONAL INFO:   Makes twelve 1-cup servings, each contains:

149 calories, 9.46 g fat, 5.20 g carbs, 0.84 g fiber, 4.36 g NET CARBS, 11.6 g protein, 208 mg sodium

Click to enlarge

        Shown with my Flax-Whey Protein Bread

The only way I’ve ever had escarole before was raw added to salads.  Its curly leaves are very attractive in green salads, but I don’t find it has much flavor, if you want the honest truth.  But I decided to cook it in a soup today just to see what that was like.  This Induction suitable soup was what I came up with and it was very tasty.  But again, I don’t think by virtue of the escarole itself, but from all the other ingredients in the soup.  This recipe calls for pork broth, which I always have around as I save all broth from pre-baking pork ribs or pork butt roast before BBQ’ing.   But other broths can be used instead.  Serve with a slice of low-carb bread and butter and a nice green salad.  This recipe suitable for all phases of Atkins, Keto diets and Primal-Paleo as well.

Many delicious low-carb recipes like this one can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends.  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php. DISCLAIMER: I do not accept payment for this book promotion. I promote them because they are GREAT cookbooks anyone would be proud to add to their cookbook collection.

INGREDIENTS:

8 oz. Italian sausage, crumbled and cooked (I use this: https://buttoni.wordpress.com/2009/07/13/italian-sausage/)

2 T. extra virgin olive oil

2 c. pork broth, my homemade has no-salt (chicken or beef is OK, but select no-salt or low-sodium)

4 c. water

7 oz. escarole, chopped, 1″ pieces

Curly Escarole

3 oz. onion, sliced

½ c. parsley, chopped

½ c. roasted red peppers (water pack), cut into slivers

1 large clove garlic, minced

Pinch oregano

¼ tsp. each of salt, black pepper, & crushed red pepper

DIRECTIONS:   In a large stew pot, crumble and cook the Italian sausage and onions in the olive oil until sausage is no longer pink.  Add the garlic, parsley, roasted red pepper, and all seasonings/spices.  Pour in the pork broth and water and bring to a boil.  Lower heat to a medium simmer and cook just until escarole is completely done (about 15-20 minutes).

NUTRITIONAL INFO:  Though a cup is pictured, this recipe makes 5 large bowls, each contains:

199 calories

15.24 g  fat

5.62 g  carbs, 2.26 g  fiber, 3.36 g  NET CARBS

9.9 g  protein

325 mg sodium

Cream of Broccoli soup

I just LOVE creamed soups!   Think I’ll make this one again today, but only half a recipe, as I only have a 10-oz crown of broccoli on hand.  My usual broccoli and cheese soup is chunkier and has more cheese in it, but today “cheesy” is not my goal…………rather creamy is what I want today.  I usually use water when making this soup, but if you have enough on hand, using homemade chicken broth will make this soup even tastier.  We actual like the little bit of bite the optional Sriracha brings to the flavor profile on this one, but omit if you’re not a fan.  This recipe is suitable for all phases of Atkins, Keto and Primal diets.  I don’t think coconut milk would be so good in this recipe, so Paleo folks will want to pass on this one.  I don’t add salt to recipes with cheese, as there is so much sodium in cheeses to begin with.  I am extremely sodium sensitive and have cut back so much on salt usage over the last 20 years, I actually don’t LIKE my food too salty anymore.  Using less brings out the natural sweetness of sooooo many green veggies, broccoli included.  If sodium is a health problem for you, you can always cut back (or even eliminate) the cheese in this recipe.  🙂

INGREDIENTS:

20-oz. head of broccoli, cut into chunks

Water to cover nicely, (about 3-3½ cups)

¼ tsp. coarsely black pepper

½ tsp. onion powder

10 oz. shredded or sliced Cheddar cheese or a mixture of American Deluxe and Cheddar (I did the latter)

1 c. whipping cream

VARIATIONS:  Add 2 tsp. Sriracha chili sauce.  Add 4 slices browned, chopped bacon.

With Bacon Added. Mmmmm!

DIRECTIONS:  Cut up broccoli into chunks, stems and all.  Place in a large soup pot.  Cover with water or homemade broth, if you prefer a richer soup.  Add salt, pepper, onion powder and stir.  Next add the Sriracha sauce (if using).  Bring to a boil and then lower heat to medium-low.  Simmer until the broccoli is quite tender and then remove from heat.  You can either process the broccoli in batches with a bit of the broth in your food processor/blender (do not over fill blender when puréeing hot foods or it will rise out of the container), OR, if you own a stick blender, you can wait to do this step.  Add the processed broccoli back to the pot and place back over a very low fire.   Add the cheese, stirring to facilitate melting and blending.  If the fire is low enough, it should not stick to the bottom of the pot. Once the cheese appears to be fully melted, add the cream and stir until it slightly thickens.   If using a stick blender, place in the pot and pressing down on the broccoli chunks, work your way through the pot contents, beginning to break them up a bit.  Once all chunks have been smushed, blend the soup pot contents in a continuous motion (keeping stick head under the surface at all times) until your soup is uniform/smooth to your liking.  This step creates a frothy surface, but that settles down with a few minutes of waiting and gentle stirring.   If the soup is not thick enough for you,  thicken with a light dusting or 2 (or 3) of xanthan gum (or your preferred thickener).   Thickening will eliminate all remaining traces of the “frothy” surface.  Serve with your favorite low-carb rolls or crackers. 🙂

NUTRITIONAL INFO:    Makes 6 large servings, each contains:

315 calories, 26.4 g  fat, 9.96 carbs, 2.49 g  fiber, 7.48 g  NET CARBS, 11.86 g  protein, 500 mg sodium (use less cheese to reduce sodium)

 

 

Creamy Italian Sausage SoupThis soup is similar to Zuppa Toscana at Olive Garden restaurants, but mine has diced cauliflower standing in for potatoes.  I tend to use ground pork rather than Italian sausage, as I can control spices and salt doing that.  You just need to add oregano, fennel and garlic really.  But you can certainly substitute in commercial Italian sausage if you prefer for convenience.  It will almost DOUBLE the sodium and increase carbs though.   Just be aware of that.  This soups is delicious and we both gave it a resounding thumbs up.  It will make the rounds at our house. 🙂

VARIATIONS:  Substitute 1/2 c. chopped parsley for the kale; substitute diced rutabaga for the cauliflower.

More delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends.  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

DISCLAIMER: I do not accept payment for this book promotion. I promote the books because they are GREAT cookbooks anyone would be proud to add to their cookbook collection.

INGREDIENTS:

6 slices bacon, cut into 3/4″ bits

12 oz.  lean ground pork, coarsely broken up to 1/2″ chunks

2 oz. onion, chopped

1 clove garlic, minced

1½ c. coarsely chopped kale (about 3 leaves after stemming)

3 oz. cauliflower, diced to ½”-3/4″ pieces

1 oz. pimiento (half a 2 oz. jar)

3 large mushrooms, sliced or cut however you like

4 c. homemade chicken broth (32 oz.)

1 c. water

1 c. heavy cream

Dash black pepper

Dash crushed red pepper

3-4 drops Tobasco hot sauce

¼ tsp. dried oregano leaves

½ tsp. fennel seed, crushed

DIRECTIONS:  In a large dutch oven over high heat, cook the bacon.  Add the pork, onion and garlic and saute until meat is no longer pink.  Lower heat to medium.  Add all remaining ingredients but the cream.  Simmer 5 minutes.  Add cream and simmer 5 more minutes.  Thicken with xanthan or gum if desired.   Serve at once.

NUTRITIONAL INFO:   Makes six 1-1¼c. servings, each contains:

356 calories

30.5 g fat

5.51 g carbs, 1.08 g fiber, 4.43 g NET CARBS

15.6 g protein

865 mg sodium

 

Crab-Pumpkin Bisque

I love seafood and especially a good seafood bisque.  I had a cup of picked crab meat and some fresh-baked pie pumpkin to use up and decided to make them into a crab bisque that came out delicious!  So I thought I’d share it with my readers.  This recipe is suitable not suitable for Induction unless you omit the wine.  It is OK for all other phases of Atkins and Keto diets.  Not suitable for Primal or Paleo as it is dairy heavy.

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 other wonderful cooks to bring you a wealth of recipes you will love! Some of my low-carb creations appear in each of the 5 volumes! Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, I do not accept payment for this book promotion nor 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 slices bacon, chopped

1/4 c. onion, chopped

1/4 c. celery, chopped

8 oz. softened cream cheese

1 c. pumpkin (preferably the fresh)

Dash each black pepper and cayenne pepper

½ c. dry white wine (use more stock if still in Induction)

2 c. seafood stock (or chicken broth)

1 c. water

½ tsp. my Seafood Spice Blend

8 oz. picked white crab meat

DIRECTIONS:  Brown bacon over medium-high heat.  Add onion and celery and saute until tender. Add white wine.  Add cream cheese and stir to blend.  Add the seafood stock and water.  Stir well.  Add pumpkin the spice blend, salt, pepper and cayenne.  Stir and lower heat to low.  Simmer for about 15 minutes.  Stir in crab and simmer 1-2 minutes longer only, or the crab will fall apart.  Serve at once with your favorite low-carb crackers.

NUTRITIONAL INFO:    Makes 6 large servings, each cup contains:

256 calories

21.2 g fat

4.86 g carbs, .63 g fiber, 4.23 g NET CARBS

10.7 g protein

550 mg sodium (use less cream cheese to lower this number)

 

Click to enlarage

Crawfish Etouffée

Étoufée means “smothered or stewed” in French.  This popular Cajun dish is a classic example of slow cooking seafood to perfection.  There are as many étoufée recipes as there are gumbo recipes.  What the really good ones have in common is the very first step in the process……making the roux. The roux imparts a nutty, browned flour taste to the broth of this stew and if this step is bypassed, you will merely be making an ordinary fish soup with much less depth of flavor.

There is an art to making roux and knowing when to “kill” the browning action just short of burning it, which gives it an unpleasant, bitter taste.  If it burns, you just have to toss it out and start again.  I’ve burned it one time in hundreds of batches, so once you get the hang of it, it’s really quite easy to know exactly when to kill the browning action!

This Louisiana favorite has long been in my recipe files.  Had to tweak the roux making process to meet Atkins guidelines, but otherwise, my recipe is unchanged.  CarbQuick is only acceptable in OWL.  If you’re still on Induction, you could omit the roux process entirely (leaving out the CarbQuick) and at the end of cooking, thicken with successive light dustings of xanthan gum.  Won’t be as good, but OK if you crave this during Induction.  🙂

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 other wonderful cooks to bring you a wealth of recipes you will love! Some of my low-carb creations appear in each of the 5 volumes! Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, I do not accept payment for this book promotion nor 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 T. CarbQuick bake mix (I have since learned oat fiber works and for much lower carbs)

2 T. oil of your choice

1 c. chopped yellow onion

½ c. chopped green onion

1 c. chopped celery

1 c. chopped green pepper

2 cloves minced garlic

½ c. chopped parsley

4 coarsely chopped, seeded small Roma tomatoes

12 oz. crawfish tails

1½ c. seafood stock or chicken broth

1 tsp. my Seafood Spice Blend

¼ tsp. each salt, black  and cayenne pepper

½ stick butter

10 drops Tobasco to start (more to taste)

DIRECTIONS:  Chop the yellow onion, celery and bell pepper and have it at the ready by your stove.  I use my non-stick wok for this but any large skillet will do.  Heat oil and add CarbQuick.  Whisk constantly on high heat.    You want to brown the roux as dark brown as you can get it without it getting black (burned).  This can burn in the blink of an eye once it gets really hot, so absolutely DO NOT get distracted or walk away from the stove while making a roux!    The second it gets to a dark brown color, immediately dump the chopped vegetables in the pan to drop the temperature of the mix and halt further cooking.  Now you can relax and continue to put the dish together leisurely.

Place the half stick of butter in the pan and saute the veggies until the onion begins to get soft and caramelizes a bit.  When this is  for company, I have to confess I usually put a WHOLE stick of butter in this dish, but only the 1/2 is calculated in nutritional info below.  When onion is caramelized,  add all remaining ingredients  except the green onion.  This should be added just minutes before serving as you want in only partially cooked.  Cover and simmer on lowest heat about 1-2 hours.  You’ll know when it’s done, because it isn’t until it tastes good!  Add green onions, cook 5 minutes longer.    I like to dust with xanthan gum several times, stirring between each addition, to slightly thicken if the roux didn’t do the job. Serve in bowls like soup or stew, with a green salad and your favorite low-carb dinner rolls.

Traditionally this seafood stew is served with a big scoop of rice in the center (not allowed until the grain rung of OWL).  If you are already near or at goal weight, brown rice would be a healthy choice.

NUTRITIONAL INFO: Makes 4 servings, each containing:

290 calories

20.18 g  fat

13.88 g  carbs, 4.38 g  fiber, 9.50 NET CARBS (5.50 net carbs using oat fiber for the roux)

17.63 g  protein

approx. 700 mg. sodium

Texican Pork Stew

Texican Pork Stew

It was 53º here at 6 am when I walked my dog today.  It was invigorating (after a 98º high yesterday) and put me in the mood for chili.  But the hubs said “You can’t call what you’re making for lunch chili if you’re using PORK and SQUASH in it!”  Since pork was what was thawed, I compromised and called this creation a “stew” to keep him happy.  😉

It had a lovely flavor and boy, was it ever tasty!  This went together in under an hour, start to finish, too!  This lazy cook’s kind of recipe!  This is suitable for Phase 2 of Atkins.  Keto followers may want to omit the soy black beans to drop the carbs low enough.

Dipped up Ready to Eat!

Dipped up Ready to Eat!

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. Several of my own creations appear in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, I do not accept payment for this book promotion nor 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 T. bacon grease or oil of your choice

2 large pork chops, deboned and chopped coarsely (mine yielded 12 oz. meat)

3 oz. onion, chopped

1 small (2″) mild jalapeno, seeded, chopped

2 oz. poblano pepper (mild by definition), seeded, chopped

1 can mole Ro-Tel tomatoes with chiles, undrained

1½ c. homemade chicken broth  (used 1 c. broth + ½ c. baked chicken juices)

1 tsp. chili powder

Dash ground cumin

¼ tsp. chile de arbol powder (or ¼ tsp. more regular chili powder)

2 tsp. seeded and ground dried guajillo chile pepper (optional)

1 medium yellow squash, diced in ½-3/4″ pieces

1  can (15-oz) Eden soy black beans, drained (omit if still on Atkins Induction)

DIRECTIONS:  Brown the pork in the oil in a non-stick deep skillet.  Add the chopped onion, jalapeno and poblano peppers.  Stir fry with the meat until all is lightly beginning to brown.  Add the tomatoes, all spices listed and bring to a slow simmer.  Add the squash, cover with lid and let simmer stirring every 5-10 minutes until the yellow squash is just tender but still intact (about 30 minutes total.  Serve at once.  Pairs nicely with a lettuce and guacamole salad.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

Without beans: 233 calories, 11.95 g fat, 8.65 g carbs, 2.52 g fiber, 6.13 g NET CARBS, 20.5 g  protein, 469 mg sodium

With beans: 271 calories, 13.5 g fat, 10.65 g carbs, 4.27 g fiber, 6.38 g net carbs, 23 g protein, 476 mg sodium

Stuffed Cabbage Soup

Stuffed Cabbage Soup

My husband and I disagreed on the name of this soup.   I voted for Stuffed Pepper Soup, as that taste was dominant for me; he voted for Stuffed Cabbage Soup, as that flavor was more dominant for him. What we DID agree on is that is was DELICIOUS!  I put way too much quinoa in mine and will cut back to the amount shown in the recipe below in future.  If you are still in the initial 2-week Induction phase, you need to leave out the quinoa altogether.

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 each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, I do not accept payment for this book promotion nor 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. chopped cabbage

3 oz. chopped onion

1 can (1½ c.) diced tomatoes (no sugar added)

1 c. green bell pepper, diced coarsely

1/3 c. quinoa

3 c. beef bone broth

8 oz. diced cooked beef (I used leftover chuck roast)

DIRECTIONS:  Place all ingredients into a pot.  Simmer just until the quinoa is tender.  Add water if the liquid evaporates too much. Serve at once.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

175 calories

8.7 g  fat

12.76 g  carbs, 2.35 g  fiber, 10.41 g  NET CARBS

11.7 g  protein

140 mg sodium

Pork and Cilantro Soup

Pork and Cilantro Soup

This was a delicious surprise!  I always save all my pork broth (freeze it) when I roast a Boston butt or pork roast of any kind.  I also always save all the juices when I pre-bake country ribs in my roaster oven an hour that we plan to than smoke on the grill.  All that good juice just ends up in the pan and it makes WONDERFUL soups.  This one I created for our lunch today and it was incredibly delicious!  This would not be suitable for Atkins Induction unless you substitute diced yellow or calaba (Mexican zucchini) for the chickpeas.  Chickpeas, although carb-y, have little impact on blood glucose, so they are very healthy without negatively impacting those with insulin resistance like other legumes do.  This soup is well worth a try!  If you’re not a low-carber, I would double the chickpeas listed below.  😉

INGREDIENTS:

6 c. good, homemade pork broth

1 cup tap water

2 c. cooked pork meat, diced

3 Roma tomatoes, diced large

2 cloves minced garlic

1 cup chickpeas (I always use homemade, simply boiled in pure water, as they are lower in carbs than canned)

Dash chili powder

1/2 tsp. ground cumin

½-1 tsp. dried guajillo chiles, seeded and chopped coarsely (these are not hot)

¼ tsp. sea salt

1 c. (packed) cilantro, chopped coarsely

DIRECTIONS:  Add all ingredients but the cilantro to a soup pot and bring to a boil over high heat.  Lower heat to a simmer and cook for 20-minutes or until tomatoes are just softened.  Add cilantro and simmer 5-10 minutes longer.  Taste and adjust seasoning to your taste. Serve at once.

NUTRITIONAL INFO:   Makes 4 large bowls (about 1½ c. each).  Each bowl has:

295 calories

15.3 g  fat

13.87 g  carbs, 3.70 g  fiber, 10.17 g  NET CARBS  (less if you sub in squash for the chickpeas)

25 g  protein

427 mg sodium

Cream of Leek Soup

Cream of Leek Soup

I had a huge leek I wanted to use up today and decided upon soup.  We just LOVE soup in the winter.  In fact, I’m pretty crazy about soups year ’round!  This one was quick and incredibly tasty.

Funny story on this one.  I hollered to the back side of the house today where my husband was hand painting his little lead toys.  “I’m trying a cream of leek soup today.  Do you want that or do you just want to make a sandwich?”  He answered “Sure!” because he loves my soups. I set about my task.

Well, we sat down at the table, he dipped his up, tasted it with a look of trepidation.  He said it was good, to which I replied, “I haven’t made Cream of Leek Soup in ages!”  He looked up, smiled and said “I thought you said we were having cream of WHEAT soup!”  He went on to say he thought that rather odd, but added, “You always make soups I like and I knew better than to question what you had chosen to serve.”  Not sure whether I feel complimented or insulted?  LOL   We pondered over the notion of “Cream of Wheat” soup, laughed a lot and wondered what that might actually taste like.  🙂

Anyway, this was truly delicious and on the table in 30 minutes flat!  This recipe is suitable for Atkins Induction phase, Keto diets and Primal fans.  Paleo followers will want to use coconut milk instead of the cream.

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 each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: By personal choice I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

3 oz. bacon (about 3 slices)

3 c. leeks, diced, loosely packed (this was 1 large one)

3½ c. homemade chicken broth

1 c. water

1 c. heavy cream

¼ tsp. sea salt

1/8 tsp. black pepper

Dash of your favorite thickener if not thick enough for you

DIRECTIONS:  Brown the bacon in a 4 qt. soup pot.  Remove bacon to paper towel.  Crumble when cooled. Add the leeks to the hot bacon grease and stir-fry until they are tender (about 5 minutes).  Add the chicken broth and water.  Next add salt and pepper.  Bring to boil and lower to a simmer for 10 minutes to allow flavors to co-mingle.  Add the cream.  Either using a blender/food processor or stick blender, pulse/puree almost to a smooth cream.  The cream when whipped will likely thicken right up.  If not, dust in a wee bit of your favorite thickener and stir a few minutes to allow it to thicken on up.  I used a very light dusting of xanthan gum.  When it has thickened up, serve with some of the bacon crumbles on top.

NUTRITIONAL INFO:   Makes approximately six 1½ c. servings, each contains:

280 calories

23 g  fat

7.66 g carbs, 0.96 g  fiber, 6.70 g  NET CARBS

7.16 g  protein

239 mg sodium

 

Crawfish-Cod Chowder

Crawfish-Cod Chowder

This is a little chowder I put together for lunch today.  Had a little baby asparagus in the fridge and a half package of crawfish in my freezer leftover from a recipe last week.   Along with a couple fish filets also in the freezer, this went together nicely and quite quickly.  It’s delicious and quite filling.  This is suitable once you are out of the initial 2 weeks of low-carb Induction and for keto dieters.  Also suitable for Primal followers.  The wine makes it unacceptable for those still in Atkins Induction or for Paleo followers.  Omit the wine (or substitute coconut milk for the cream) and anyone can enjoy this recipe!

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 each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I am not paid for this book promotion nor 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 slices bacon, chopped

2 oz. onion, chopped

½ c. celery, chopped

1 c. asparagus, chopped

1 c. homemade seafood stock

2 c. homemade chicken stock

½ c. heavy cream

1/8 tsp. ground thyme

Dash each black and cayenne pepper

¼ tsp. salt

6 oz. cooked crawfish tail meat

12 oz. fish of your choosing (I use Swai or Cod), cut into bite-sized pieces

¼ tsp. xanthan gum or any plan-suitable thickener

DIRECTIONS:  Brown the bacon in a large soup pot.  When browned, add the onion, celery and chopped asparagus.  Saute until they are tender.  Add the seafood and chicken stock and bring to a boil.  Lower heat to a simmer.  Add all spices.  Simmer for 1o minutes for flavors to mingle.  While it simmers, coarsely chop the fish into 1/2″-3/4″ bite-size pieces. Add fish and crawfish to the pot.  Add the cream and stir/simmer just until fish is opaque and done.  Lightly dust your thickening agent over the soup surface as it is simmering and stir.  Allow time for it to slightly thicken.  Serve at once with a garnish of parsley or bits of red and green pepper if desired.

NUTRITIONAL INFORMATION:   Makes six 1½ cup servings, each contains:

247 calories

16.83 g  fat

2.23 g  carbs, .38 g  fiber, 1.85 g  NET CARBS

17.31 g  protein

354 mg sodium

Curried Carrot Soup

 

To have been so simple today’s lunch creation was so tasty!  I used 3 cans of carrots drained of all their water.  I really wanted to clear them out of my pantry.  If I could just get the hubs to stop buying canned veggies I’d be ever so happy, but he has incredible memory lapses when he’s at the store shopping alone.  I cooked a lovely chicken stew night before last and the leftover stock was so rich, that went into this soup pot with my carrots.  The spices below speak for themselves.  Carrots are not as low carb as some veggies, but I will consume them from time to time.  Not as high as you would think really.   This soup is suitable once you are out of the first two week Induction phase of Atkins or keto diets.  Primal followers can enjoy this but Paleo should sub in coconut milk for the cream, which would be very good I think.

INGREDIENTS:

3   15-oz cans of carrots, no salt added, drained (or 6 c. “loosely filled” fresh sliced carrots)

1 qt. (4 c.) rich chicken stock

1½ tsp. curry powder (any brand will do, I used “hot” but the soup wasn’t too spicy)

1 tsp. Garam Masala Spice Blend

½ tsp. sea salt

Dash black pepper

½ c. cilantro

½ c. heavy cream

DIRECTIONS:  Bring the stock to a boil. Add canned carrots.  If using fresh carrots, simmer them until very tender.  Add all other ingredients (but the cilantro and cream) as the carrots are simmering.  When the carrots are very tender, puree them with a stick blender.  If you don’t yet own one, you really ought to ask Santa for one if you do many pureed soups.  They are so cheap and so much nicer for pureeing right in your cook pot rather than pureeing in small batches in a blender or food processor and having to return each batch back into the soup pot.  Return all your pureed carrots to the pot. Stir in the chopped cilantro and cream and simmer for 1-2 more minutes.  Serve garnished with a cilantro leaf and a sprinkle of Garam Masala.

NUTRITIONAL INFO:    Makes seven 1-cup servings, each serving contains:

143 calories

8.27 g  fat

9.97 g  carbs, 2.91 g  fiber, 7.06 g  NET CARBS

4.8 g protein

238 mg sodium

 

 

 

 

Collards and Chickpea Soup

Chickpea Collard & Sausage Soup

I wanted to cook up a big pot of chickpeas today to have some in my freezer for convenience in making recipes that call for them.  I really don’t like to use the canned if I can avoid them.  I usually simmer 2 pounds at a time and then freeze them in 1-cup packages for use in other recipes like this soup.  They have a much lower glycemic index than most beans, but more importantly,  are so much lower in the actual glycemic load (impact on your blood glucose) than their canned cousins.  Clearly soy beans, lentils and chickpeas have the least deleterious effect on our metabolism.  So although chickpeas are quite carb-y, they are a healthy legume choice since they don’t make your blood sugar spike, perpetuating  any existing insulin resistance and metabolic syndrome.   I made this incredibly delicious soup for lunch today with some of these beans.  You can lower the carb count on this soup by using fresh cooked soy beans if you like.  This soup really isn’t suitable until you are nearly at goal weight as it is high in carbs with chickpeas..

Chart excerpt courtesy of Harvard Medical School.  Full food chart here:

Left Column=glycemic index; Right Column-glycemic load (impact on blood glucose); the 150 represents 100 grams or around 2/3 cup.

Left Column=glycemic index; Right Column-glycemic load  150 represents 150 grams  of food tested (approx. 2/3 cup)

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 each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I am not paid for this book promotion nor 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 links smoked sausage, sliced thinly (4″ links, about 4 oz.)

3 oz. onion, sliced

1 c. collard green leaves, sliced and stems removed

3/4 c. red bell pepper, coarsely chopped

4 c. clear homemade chicken broth

2 c tap water (or 2 c. more broth for richer soup)

2 tsp. Sriracha chile sauce (optional)

3 c. cooked chickpeas

Dash black pepper

DIRECTIONS:   Lightly saute the sausage in a soup pot over medium-high heat until done and it has given off its grease.  Add onion and cook until it begins to brown. Add chopped collard greens and red bell pepper.  Saute until they begin to wilt.  Add broth and water to the pot and bring to a boil.  Lower to a simmer and add Sriracha and black pepper.   Simmer until collards are done to your liking, or about 20 minutes.  Remove from heat and serve at once.  The sausage is salty enough we didn’t need added salt.  You may want to add some.

NUTRITIONAL INFO:   Makes 8 cups of soup, each cup contains:

214 calories

8.48 g  fat

19.37 g  carbs, 5.22 g  fiber, 14.15 g  NET CARBS (use soy beans for much lower carb count)

12.6 g protein

278 mg sodium

Cream of Celery Soup

Cream of Celery Soup

A simple soup is often all I’m looking for at lunch time.  I occasionally fix myself a can of Cream of Celery Soup when I was growing up.  But that had lots of carbs and junky ingredients.  I’ve made a low-carb version that is much healthier.  This recipe is suitable for all phases of Atkins and Keto diets.

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

DISCLAIMER: I am not paid for this book promotion nor 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:

12 stalks celery, chopped coarsely (an entire small bunch)

Water to cover celery in a soup pot

2 c. homemade chicken broth

¼ tsp. salt

4 oz. softened cream cheese

1 c. heavy cream

1/8 tsp. glucomannan powder or your favorite thickener

VARIATION:  Add a light sprinkling of onion powder

DIRECTIONS:  Cut up the celery and add to a pressure cooker or large stew pot.  Cover with water and chicken broth.  Bring to pressure/boil, lower heat and cook/simmer until celery is tender or about 20 minutes (about 10 in a pressure cooker).  Bring down pressure and open pot slowly.  Replace on burner, add the glucomannan powder and using a stick blender, puree the celery in the broth.  If you don’t own a stick blender, transfer to a blender or food processor (DO NOT OVERFILL or it will rise and overflow).  Add glucomannan and pulse to puree and blend in the glucomannan to a smooth mixture.  Add back to the soup pot and stir in cream and cream cheese.  Simmer 2-3 minutes and serve with a salad or by itself.

NUTRITIONAL INFO:    Makes eight 1-cup servings, each contains

180.5 calories

16.8 g  fat

2.98 g  carbs, .96 g fiber, 2.02 g  NET CARBS

3.6 g  protein

175 mg sodium

 

 

Cream of Broccoli soup

Cream of Broccoli soup

I just love creamed soups and decided to make one from a head of broccoli yesterday.   I usually make a broccoli and cheese soup that is a bit chunkier and cheesier tasting, but I was actually shooting for a creamy soup with less cheese taste.  II used water making my soup and it was delicious, but using homemade chicken broth will make it even tastier, if you have it on hand.  We actually liked the little bit of bite the Sriracha brought to the flavor profile and add that occasionally.  This recipe is suitable for all phases of Atkins and Keto diets.  I don’t add salt to recipes with cheese, as there is so much sodium in most cheeses and I am very sodium sensitive.  If sodium is also an issue for you, you can always cut back on the cheese in this recipe.  🙂

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 am not paid for this book promotion nor 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:

20-oz. head of broccoli, cut into chunks

Water to cover nicely, (about 3-3½ cups)

¼ tsp. coarsely black pepper

½ tsp. onion powder

10 oz. shredded or sliced Cheddar cheese or a mixture of American Deluxe and Cheddar (I did the latter)

1 c. whipping cream

VARIATION:  2 tsp. Sriracha chili sauce

DIRECTIONS:  Cut up broccoli into chunks, stems and all.  Place in a large soup pot.  Cover with water or homemade broth, if you prefer a richer soup.  Add salt, pepper, onion powder and stir.  Next add the Sriracha sauce (if using).  Bring to a boil and then lower heat to medium-low.  Simmer until the broccoli is quite tender and then remove from heat.  You can either process the broccoli in batches with a bit of the broth in your food processor/blender (do not over fill when pureeing hot foods!).  OR, if you own a stick blender, you can wait to do this step.  Add the processed broccoli back to the pot and place back over a very low fire.   Add the cheese, stirring to facilitate melting and blending.  If the fire is low enough, it should not stick to the bottom of the pot. Once the cheese appears to be fully melted, add the cream and stir until it slightly thickens.   Place your stick blender in the pot and pressing down on the broccoli chunks throughout the pot, begin to pulse/break them up a bit.  Then blend in a continuous blending motion throughout the soup mixture until you have a uniformly smooth mixture.  This creates a small bit of “foam” on the surface but that settles down with a few minutes of waiting and gentle stirring.   If not thick enough for you,  thicken with a light dusting or 2 (or 3) of xanthan gum (or your preferred thickener).   Thickening will tend to eliminate that “foaming” issue caused by the stick blender.  Serve with your favorite low-carb rolls or crackers. 🙂

NUTRITIONAL INFO:    Makes 6 large servings, each contains:

315 calories

26.4 g  fat

9.96 carbs, 2.49 g  fiber, 7.48 g  NET CARBS

11.86 g  protein

500 mg sodium (from all that cheese)

 

 

Chicken-"Potato"-Kale Soup

Chicken-“Potato”-Kale Soup

This lunch creation this week was just scrumptious.  My husband had to admit (although he was expecting to not like the daikon) this soup really tasted like it had potatoes in it.  The daikon radish doesn’t taste at all like radish when it is simmered in soup.  Be sure to try it in your next soup, stew or seafood chowder.  You’ll just be amazed!  This recipe is suitable for all phases of Atkins and Keto diets.  It is not suitable for Primal-Paleo.

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. chicken broth, preferably homemade

1 c. chopped kale leaves (ribs removed)

½ c. green onion, chopped

1 c. cubed daikon radish (Japanese radish)

½ c. celery, chopped

Dash each salt and pepper

2 c. water

1/2 recipe my homemade low-carb Condensed Cream of Chicken Soup

1  13 oz. can chicken breast with juices

½ c. heavy cream

DIRECTIONS:  Make up the Cream of Chicken Soup recipe. Portion out half for this recipe and store rest in the fridge, covered, for up to a week.  Cut up all the vegetables as indicated above. Place all but the last 3 ingredients in a medium-large 4 qt. soup pot.    Bring to a boil and them reduce heat to a simmer.  Cook until veggies are just tender.  Add the chicken meat (and juices), breaking up the meat a bit as you add it to the pot.  Add the 1/2 recipe of the condensed soup next.  Stir to blend.  Add the cream last.  Simmer a couple minutes and serve.

NUTRITIONAL INFO:  Makes 9 cups of soup or six 1½ c. servings.  Each serving contains:

345 calories

26 g  fat

6.6 g  carbs, 1.33 g  fiber, 5.27 g  NET CARBS

4.16 g  protein

656 mg sodium

 

Condensed Soup for recipes that can also be diluted for ready-to-eat soup!

Condensed Soup for recipes that can also be diluted for ready-to-eat soup!

I just LOVE Jennifer Eloff’s Condensed Cream of Mushroom Soup recipe.  It’s a no-cook food that I can whip up fast when I need a casserole or recipe “binder.” Well, I was wanting a Condensed Cream of Chicken version this week and thought I had seen one on her site before.  So I went to grab a copy and lo, despite much searching there, alas, I did not find one!  Maybe I just imagined seeing it there, or saw it elsewhere.     Sooooo, I took the mushroom version, omitted the mushrooms and subbed in canned chicken.  I made a couple other changes and VOILA!  A very tasty condensed soup that rivals what comes in the Campbell’s can, and ever so much healthier!

The recipe made exactly 21 oz. or 2 cups, so it is equivalent to two cans of condensed soup and can be used in recipes you have that call for 1 can of soup!  How’s THAT for convenient?  Only thing is this should not be frozen or the cream cheese will break down.  Just whip it up in your food processor or blender right when you need it.  Any leftovers can be stored for probably up to a week in the fridge.  If you choose to make this up as soup, this undiluted soup should be diluted 1 for 1 with water:  1 cup undiluted + 1 c. water or broth = 2 cups finished soup.  This entire recipe, diluted with 2 cups of liquid (5o:50) will yield 4 c. finished soup or four 1-cup servings ready to eat.

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

INGREDIENTS:

4 oz. cream cheese, softened

½ cup heavy cream

2 T. hot water

1 chicken bouillon cube (or 2 T. homemade broth reduced to be VERY concentrated with chicken fat)

1 T. olive oil

Dash onion powder

¼ tsp. xanthan gum or glucomannan powder (to thicken)

2 drops liquid sucralose (optional)

1  13-oz can chicken meat, undrained (Daily Chef at Sam’s chicken in water & salt only)

DIRECTIONS:   Place all ingredients in food processor or blender but the chicken.  Process until smooth.  Add chicken with its liquid and pulse a few times to chop and blend.  Scrape out into 2 storage contains equally.  There will be 10.5 oz. in each. Cover and refrigerate if not using immediately.  Keeps about a week in the fridge.  DO NOT FREEZE!

NUTRITIONAL INFO:  Makes two 10.5 oz. soup cans worth of condensed (undiluted soup). Each “can” worth of my undiluted soup (half the recipe) contains:   660 cals., 52 g fat, 8.1 g carbs, .65 g fiber, 7.45 g NET CARBS, 5.9 g  protein, 1392 mg sodium.

NOTE:  If reconstituted with water or broth this recipe will make four 1-cup servings of reconstituted, ready-to-eat cream of chicken soup.  You should dilute with 50:50 water or plain chicken broth.  Each 1-cup serving of soup contains:  330 calories, 26.2 g  fat, 4.0 g  carbs, .3 g  fiber, 3.7 g  NET CARBS, 2.9 g  protein, 696 mg sodium.


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