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Archive for the ‘PRIMAL-PALEO’ Category

Beef Bok Choy

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The Bok Choy was particularly fresh and pretty in the grocery store yesterday so I bought the first bunch I have bought in a very long time.  The day before we charcoal grilled a marinated piece of grass-fed beef brisket and there was a lot leftover.  So I slivered some of the leftover meat just as thin as I could slice it to create this dish. Upon examining the refrigerator, I could see fresh mushrooms and a pretty red pepper were calling out to be added to this creation.. Mmmm.  The final dish was delicious!  This dish is suitable for all phases of Atkins and Paleo-Primal as well.

I make my own Hoisin Sauce and the link is the recipe I’m currently using.

INGREDIENTS:

2 T. coconut oil

1 lb. thinly sliced beef

2 oz. onion, sliced

2 stalks bok choy, washed and sliced ½” thick

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Bok Choy

2 oz. red bell pepper, sliced or ½” dice

6 medium mushrooms, sliced

1 tsp. ginger, minced

2 cloves garlic, minced

½ tsp. chile sauce (I use Sambal Oelek)

3 T. my homemade Hoisin Sauce

½ c. beef broth

1 T. low-sodium soy sauce or coconut aminos

a bit your favorite thickener (optional)

DIRECTIONS:  Slice, dice and mince all the listed vegetables and set by the stove burner. Set the bok choy white part and leafy part in two separate stacks   Gather all other ingredients and have them close at hand.  Heat a wok or large skillet and add the oils.  When the oil is hot, add the onion and saute 1 minute.  Next add the beef and saute about 2-3 minutes or until no longer pink.  Add all  vegetables BUT the green leafy part of the bok choy.  Also add garlic and ginger.  Saute all until vegetables are tender crisp, about 2-3 minutes.  Now add the leafy part of the bok choy to the pan.  Add the hoisin sauce to the beef broth and stir well.  Add this mixture and all other ingredients and allow flavors to blend a couple minutes, stirring several times.  If you want a thicker sauce, sprinkle a dash of your favorite thickener and stir until slightly thickened. Serve at once either alone or atop steamed riced cauliflower.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

281.3 cals, 15.5g fat, 7.73g carbs, 2.08g fiber, 5.65g NET CARBS, 27.7g protein, 512 mg sodium

 

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We just LOVE creamed spinach!  In India they have mastered this wonderful way to prepare spinach.  With the addition of a few aromatic spices, it takes this dish to a new flavor profile.  This dish is Atkins Induction friendly and suitable for other Keto diets as well.

(Plain Version INGREDIENTS):

2 T. butter

Saag Paneer (Indian variation_

Saag Paneer (Indian variation)

2 oz. yellow onion

16 oz. frozen chopped spinach

1 c. water

3 oz. cream cheese

1/3 c. heavy cream

Dash salt and pepper

INDIAN VERSION:  To the above ingredients, add 1 tsp. my Garam Masala spice blend, ½ tsp. grated ginger root, ½ c. chopped cilantro, and ½ seeded jalapeno chopped and paneer cheese cubes (if you know how to make it or can buy frozen at an Indian grocery).

DIRECTIONS:  Sliver up the onion very thin or chop finely.  Melt butter in skillet and saute onion over medium heat in non-stick skillet.  Add spinach and water, cover and simmer just until spinach is done (about 5 minutes).  Drain off any remaining water.  Now dot the surface with cream cheese and stir in to melt.  If making the Indian version, add all spices and jalapeno pepper now.  Stir.  Lower heat to lowest setting and add cream.  Simmer uncovered for 2-3 minutes to allow  flavors to blend.  Sometimes I pop it into a 350º oven for 15-20 minutes, but that is not actually necessary.  The dish shown in the pic above WAS baked in the oven a bit.   Great with grilled kebab, chicken or fish.  Mmm Mmm Mmm.  I just love this stuff!

NUTRITIONAL INFO: Makes 4 servings each contains

193 cals, 16.4 g  fat, 7.9 g  carbs, 3.9 g  fiber, 4g NET CARBS, 197 g  sodium

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Water/broth version.

This particular base curry recipe is the one I keep coming back to again and again.  One can substitute tomato paste or sauce in the gravy, rather than whole tomatoes, but I prefer the fresh tomatoes in my curry. This is easy to make and incredibly delicious!  This dish is OK for Induction and is also suitable for Primal diners.  Paleo followers need to use coconut milk instead of cream, but coconut milk is GREAT in Indian curries!  The sky’s the limit on what vegetables or meat you use in this basic curry recipe.

Cream-based version

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INGREDIENTS:

1 T. cumin seed (or 2 tsp. seed + 1 tsp. ground)

2 T. each olive oil and butter (or any combination of same)

3 oz. sliced onion

2 deboned 7-8 oz. chicken breasts, cut into 1-1½” chunks

¼ tsp. salt

¼-½  tsp. cayenne pepper  (use ½ tsp. only if you like it HOT)

1 tsp. ground cumin

½ T. minced fresh ginger

½ tsp. ground turmeric

1 T. my homemade Garam Masala 

4 T. fresh cilantro, chopped

1½ c. chicken broth

2 Roma tomatoes (3″) , cut into 1″ cubes (use 1 Tbsp. tomato paste for a redder Butter Chicken look and taste)

10 oz. eggplant, cut into 1½” large cubes

1 jalapeno, seeded and slivered very thin

¼ c. heavy cream (Paleo-Primal folks should use coconut milk)

VARIATION:  Omit cream or coconut milk in the sauce and have what is called a “water-based” curry gravy. 

DIRECTIONS:  In a dry non-stick skillet or wok, dry roast the whole cumin seed, stirring, just until they become fragrant but not burned (about 1-2 minutes).  Add olive oil, butter and onions & saute a few minutes.  Add chicken, turmeric and continue to saute until chicken is opaque.  Add all remaining ingredients except heavy cream (if using). Simmer covered on lowest heat about 30 minutes until tomatoes are tender but not falling totally apart.  Add heavy cream and continue to simmer 5-10 minutes longer.  If desired, slightly thicken with a few successive, light dustings of xanthan gum or glucomannan powder, whisking or stirring vigorously between additions to allow it to “develop/thicken”.  Optional:  serve over steamed cauliflower or basmati rice for non-low-carb dinner guests.

NUTRITIONAL INFO: Serves 5, each serving contains: (includes cream, but not suggested cauliflower or rice “bed”.

425 cals, 34.3g fat, 7.7g carbs, 2.64g fiber, 5.06g NET CARBS, 21g protein, 404mg sodium

 

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livers002

Southern girl that I am, I get a hankering for fried chicken liver every once in awhile and today was my day.  This is not a food I’ve tried to low-carb before now.  Frankly, I didn’t think they would come out very good without the crispy traditional flour coating they are often made with. My grocery store has taken to carrying their chicken livers in a huge 1.25# cartons instead of the 1# carton they have stocked in the past.  My husband doesn’t like chicken liver, so I alone (or my puppies are most eager to) must polish off any leftovers.  So it looks like I’m going to have 5-6 oz. leftover every time I bake my homemade dog treats with the size carton they sell them in now.  Now I have a way to quell my fried chicken liver craving that crops up once in awhile.

Since this coating has worked well on everything I’ve tried it on to date, I thought I’d give it a go and these came out REAL good!!  These are suitable for any phase of Atkins.  They are also suitable for Paleo-Primal, if you occasionally eat pork rinds (otherwise, coat with almond flour).

VARIATION:  Add some grated Parmesan cheese to the coating.

INGREDIENTS:

5 oz. raw chicken livers

½ c. homemade mayo

4 oz. plain pork rinds, crushed fine

1/4 tsp. spice blend of your choice (I used my Cajun Seafood Spice blend)

DIRECTIONS:  Preheat oven to 425º.  Place chicken livers on paper toweling and pat them with more paper towels to get as much moisture off as you can. Cut the really large ones in half for more even cooking.  Pour mayo onto a paper plate.  Place crushed rinds and spices onto a second paper plate and stir well.  Dip livers into the mayo to coat boat sides, then drop into crushed rinds.  I curl the paper plate to facilitate rolling the rinds up over the tops of the livers.  Place coated livers onto a non-stick sided cookie sheet.   Pop into 425º oven for 10 minutes.  Turn gently with tongs and cook an additional 10 minutes.  They should be done in 20 minutes and browned nicely on both sides.  Enjoy quickly so they will still be crispy!  Serve with your favorite sides.

NUTRITIONAL INFO:   Makes 3 servings, each contains:

526 cals, 43g fat, 0.53g carbs, 0.03g fiber, 0.5 NET CARBS, 32.5 g  protein

488 mg sodium

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I recently bought some Palmini canned “noodles”, which are made from Hearts of Palm.  To date, I’ve only used Hearts of Palm in salads.  Some pickle them.  I tried them with a meaty Bolognese Italian meat sauce recently and didn’t much care for them that way as the taste of the Hearts of Palm came through in my final spaghetti.  But today I decided to experiment with them in a soup and this application was a success.  We both liked this soup.  Simple to put together, too.  Can’t wait to do a chicken noodle soup with these!  This recipe is suitable for all phases of Atkins and other Keto diets.  Paleo and Primal folks can enjoy this recipe, too!

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 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 here.

INGREDIENTS: 

1 lb. pork bulk breakfast sausage

3/4 c. celery, chopped

2 oz. onion, chopped

1 oz. red bell pepper, coarsely chopped

2 oz. green bell pepper, coarsely chopped

½ c. parsley, chopped

¼ tsp. my Seafood Spice Blend

1/8 tsp. coarse black pepper

¼ tsp. crushed dried thyme

1/4 tsp. Chipotle Tobasco Sauce (or 1/8 tsp. regular Tobasco)

1 Roma tomato, coarsely diced

3 c. chicken broth, (more if you like greater ratio liquid to solids in soup)

1  14-oz can Palmini “noodles”, drained & rinsed (I actually used 2/3 can)

DIRECTIONS:  Brown pork sausage in a 4 qt. saucepan or soup pot.  Add celery, onion, bell peppers and saute until the veggies begin to wilt.  Add all remaining ingredients but the noodles and bring to a low boil.  Lower heat to a simmer and cook 30-45 minutes or until flavors have developed.  Add noodles toward the end of cooking (earlier if you want them softer, last 5 minutes if you want them firmer or “al dente”).  Fat will eventually cook out of the sausage into the soup stock and give it a very deep, tasty flavor.  If you like more liquid in your soup, add a little more broth or a little bit of water and simmer a little longer.  Serve hot.  Leftovers should freeze well.

NUTRITIONAL INFO:   Makes 6 large bowls, each contains:

316 cals, 23g fat, 4.95g carbs, 2.88g fiber, 2.07g NET CARBS, 19.3g protein, 627 mg sodium

 

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I absolutely LOVE trail mix.  And such a healthy snack!  It has the added bonus of being very transportable, for hiking, biking, camping, or taking to the office in a little baggie.  This apricot-coconut mix was a Christmas favorite of a relative.  She always brought some to the holiday gathering. The stuff is so good I have to dip my ½ cup portion out and put the bag away, or I’ll just keep eating and eating it.  Wrapped prettily with a ribbon, this makes a lovely gift when going to parties or for the holidays.  Just place in a pretty clear glass container and affix a pretty bow on top!  This very nutritious dessert/snack is not suitable until the highest fruit rung of the Atkins OWL carb re-introduction ladder (pre-maintenance or maintenance).  This recipe is suitable for Paleo-Primal eaters.

VARIATION:  Substitute dried pieces for the dried apricots. I also have a Cranberry Trail Mix recipe you might like.

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INGREDIENTS:

5 oz. pumpkin seeds, hulled, roasted (unsalted)

5 oz. sunflower seeds, hulled, roasted (unsalted)

2 oz. walnuts (about 28 halves), coarsely chopped/broken up

6 oz. fresh coconut meat, slivered thinly

4 oz. sliced almonds

6 oz. dried apricots, no sugar added (I buy them at Sam’s)

DIRECTIONS:  Preheat oven to 200º and spread thinly sliced coconut onto a sheet pan. Dry for about 1½-2 hours, stirring occasionally.  Remove from oven before coconut begins to brown and cool.  You don’t really want to toast it for this recipe, just dry it out a bit.  In a large mixing bowl, toss all ingredients together.  Using kitchen shears, cut apricots into small pieces and add to the bowl.  Stir to mix well.  Store in a zipper plastic bag in your pantry.

NUTRITIONAL INFO:   Makes about 6 cups or twelve ½ cup servings.  Each ½ cup serving contains:

301.6 cals, 23.5g fat, 18g carbs, 5.3g fiber, 12.7g NET CARBS, 9.8g protein, 53.6 mg sodium

 

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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

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