Low Carb Stuffing

Cauliflower is becoming a miracle vegetable in our house.  We’ve made pizza dough, mashed potatoes, cheese bread and now stuffing out of it!  This recipe is from Delish, a website devoted to recipes.  I have the link at the end, but their site doesn’t include the nutrition info I’ve posted below.  We LOVE this recipe!

stuffingimg_2306

Ingredients

  • 4 tbsp. butter (preferably pasture butter — butter from grass fed cows)
  • 1 onion, chopped
  • 2 large carrots, peeled and chopped
  • 2 celery stalks, chopped or thinly sliced
  • 1 small head cauliflower, chopped
  • 1 c. chopped mushrooms
  • kosher salt
  • Freshly ground black pepper
  • ¼ c. Freshly Chopped Parsley
  • 2 tbsp. chopped fresh rosemary
  • 1 tbsp. chopped fresh sage or 1 tsp. ground sage
  • ½ c. vegetable or chicken broth (we use chicken)

stuffing-nutritionDirections

  1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.
  2. Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 5 to 10 minutes more.
  3. Add parsley, rosemary, and sage and stir until combined, then pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes.
  4. Serve.

This is amazingly tasty, and we had it with turkey and cranberries. It is a really good side dish for poultry, pork or even fish.  Give it a try!

Nutrition Info (provided by T2T, not on the original website) shows that at 15 net carbs, this is a huge win compared to regular stuffing! (Regular stuffing is approximately 25 net carbs because of the lack of fiber).

 

 

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Kohlrabi Slaw with cherries

2016-07-04 12.08.54One of the cool things about using a CSA provider is getting “surprise” veggies you have not cooked previously.  A few weeks ago, Kohlrabi showed up in our box.  Luckily, she sent this recipe along with them.  Kohlrabi are part of the cabbage family, and have an odd sputnik look to them.  (OK, that dated me…)  Here’s a recipe that not only uses them, but is DELICIOUS!  Want a twist on coleslaw?  Here it is, but first, a rundown of the benefits of eating Kohlrabi.  Low in fat, high in fiber, potassium, and a ton of Vitamin C, and they are in season now!

This recipe is low in net carbs (watch out for the dried cherries, if you eat a lot, it will increase the carbs, and they are yummy!)

 

Kohlrabi Cabbage Cherry Slaw with Maple Lemon Dressing

kolrabislaw.nutritionIngredients:

1 T coconut or avocado oil
¼ cup sunflower seeds
2 medium bulbs Kohlrabi
2 cups shredded green cabbage
1/8 cup dried cherries, I used dried tart cherries
small fistful of coarsely chopped fresh dill (can use dried, 2 tsp)
Dressing:
¼ cup avocado oil or extra virgin olive oil
1½ to 3 tablespoons pure maple syrup (use less for less carbs)
juice of 2 lemons
zest of 1 lemon
1 clove garlic, minced
¼ tsp. sea salt
freshly ground black pepper to taste

Place 1 tbs. of coconut or avocado oil in a skillet. Sprinkle with salt.  Toast the sesame seeds until lightly brown.

Remove the long stems from the kohlrabi. Then, trim away the thick green skin until you reach the light green to white part that is free of tough fibers.  Shred the kolrabi and the cabbage. I use my food processor, but you can also shred them in the medium holes of a box grater.

Combine the kohlrabi, cabbage, cherries, sunflower seeds, and dill in a large serving bowl.

In a small jar with a tight-fitting lid or a blender, combine the olive oil, maple syrup, lemon zest, lemon juice, garlic, salt, and pepper. Shake to thoroughly combine.

Pour the dressing over the salad and toss to coat well.  Let sit for about 20 minutes before serving. Enjoy!

For more info on kohlrabi, click the pic below:

kohlrabi

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Black Bean and Corn Salad

blackbean.mainI love this salad for a few reasons:  it uses all that is summer, it provides protein, and it can be made ahead.  In fact, it is BETTER if you let it sit for a few hours in the frig.  We can make a batch of this and it keeps a few days in frig. Not to mention it is really pretty!

If you are staying away from all carbs, omit the corn and add some diced jicama.

Ingredients

1 cup fresh cooked corn (I used two cobs), cooled and cut (can use frozen organic corn also)

4 green onions or scallions (white parts only) chopped fine OR ¼ cup finely diced red onion

1 can (16 ounces) organic black beans

1 small handful (½ small bunch) of chopped fresh cilantro (or basil if you don’t like cilantro)

1 pint grape tomatoes, sliced in half or quarters (cut large cherry tomatoes into quarters)

~ 20-30 green olives, sliced in half

Dressing:

  • 4 tbsp. lemon juice (can use lime also, but I prefer lemon)
  • ½ tsp. ground cumin
  • ½ tsp. ground coriander
  • ¼ tsp. cayenne pepper
  • 4 tbsp. extra virgin olive oil or walnut oil
  • ½ tsp. ground sumac (optional, but adds a nice burst of lemony flavor)
  • 2 tsp. honey, to taste
  • pinch salt

Finely chop onions.  Drain and rinse the black beans. Add the beans, corn and onions and cilantro to a large mixing bowl.   Stir.  Dressing: In a small glass jar (or bowl), add the lemon juice, cumin, coriander, and cayenne pepper and oil.  Shake or whisk together. Add honey to taste, you may not need it all, you want the dressing to not taste sweet, but honey cuts the vinegar, and helps mellow it out.

Pour dressing over black bean mixture. Stir and put in refrigerator.  Makes a great side dish to grilled veggies or meat, or atop a salad.

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Eileen’s “Tastes Like Summer” Salad

quinoa.123I threw together this salad today that was inspired by a salad we created in the cooking class at Food As Medicine recently.  Using what’s fresh, I gave it a new spin.  Similar to tabbouleh, it makes a great side dish, we had it with lamburgers one night and local wild rice brats on July 4th.  Yes, this does have a few carbs, but good ones. As you make this, keep in mind that any ingredient can be modified.  If you hate cilantro, leave it out, if you adore basil, add more.  If you are addicted to spicy, add some.  You cannot screw this up!  Just go slow and keep tasting it until you like it.

Summer Quinoa Salad

½ cup quinoa, rinsed and cooked (I used white quinoa variety)
1 cup red seedless grapes, halved
1 handful parsley, stemmed and chopped
1 handful cilantro, chopped (stems are ok, they have same flavor as the leaf!)
1 small bunch of basil
1 handful mint, stemmed and chopped
¼ Cup Olive Oil (up to ¹/3 cup if needed)
¼ cup Fresh Lemon Juice (up to 1/3 cup if needed)
¼ red onion, diced or 4 green onions sliced thinly
2 tsp. coriander
½ tsp. fresh ground black pepper or aleppo red pepper
½ tsp. cumin
1 tsp. sumac (optional:  but this middle eastern spice adds a great lemony flavor)*
1 tsp. sea salt
1-2 T honey, to taste

It is best if you hand chop these, it really doesn’t take long.  BUT, if pressed for time, you can put all the fresh herbs in the food processor and pulse CAREFULLY with the pepper until small.  One pulse at a time, or you’ll have paste. Add the cooked quinoa and raw green onion or red onion.  Now the fun begins.

Put all the spices in front of you.  Start with a little salt, olive oil, and lemon juice.  Stir it up, taste it.  Now add the coriander, the cumin, sumac and the pepper.  Taste it again.  You may want more cumin (I like the way this tastes with more coriander, but that is a personal preference).  If it is too tart, add honey, if it isn’t “wowing” you or tastes bland, it may need more salt.  Too spicy?  Add a bit of oil or honey.  Keep working, stirring until you get the taste you want.  Do not be afraid of spices, they are your friend!

I’ve made this twice last week.  The grapes make it much more interesting that the usual tabbouleh type salads.  Today I added julienned kale for a larger salad.  Options: Add cooked chicken, tofu or fish for a meal.  Add chopped apple, or berries.  Don’t be afraid to experiment.

Have fun!  Happy Summer!

PRINTABLE RECIPE HERE

LINK: * Why you should have sumac in your spice cabinet.

Quinoa Options:

Go to jovial.com for more info or to order wheatberries

Instead of quinoa, use Einkhorn Wheatberrys. You can’t eat this if you have gluten intolerance, but I make an exception in our diet for Einkhorn Wheat, which is MUCH less reactive and if you only have it once/month, won’t disrupt your insulin and sugar levels.

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What are Garlic Scapes?

EGGS2We went to the farmers market this morning, and my husband was intrigued by what looked like a bunch of long curly green onions.  But we knew they were not onions! We asked and were informed they were “garlic flowers”.  We got home, looked it up, and found out they were Garlic Scapes!  What the heck is a garlic scape?  We asked the same question.  And so we investigated and purchased some and went home and made scrambled eggs with sauteed garlic scapes and baby asparagus.  Yum.

 

D61_6993Garlic scapes are the soft, lime-green-colored stems and unopened flower buds of hard-neck garlic varieties. Scapes have a mild garlic flavor and a slight sweetness, which makes them a prized addition in the kitchen. You can find them in the early summer and mid-fall at farmers’ markets.

What to do with them?

There are some great links at the bottom of this page.  Also:

Roast them!

Place the scapes in a hot pan with olive oil and pan-roast them for 2 minutes, or until golden brown. Add ½ teaspoon of minced garlic, ½ cup of peeled, seeded, diced tomatoes, (or asparagus, red pepper, zucchini, whatever you have on hand), and season to taste with salt and pepper. Cook for an additional 3 minutSCAPE.DRSGes, then finish with ½ teaspoon of fresh oregano. Serve with grilled bread, gluten free crackers or cut veggies.

Sauté them!

Cut them small, then add them with some coconut or olive oil and spices.  Add them to your veggies for dinner, on top of a salad, or just plain.

Make a dressing!  PRINTABLE COPY

I actually made this up and it was really a nice vinaigrette.  Clean your veggies really well, as you use them raw. You need a good blender for this, I wouldn’t recommend a food processor.

  • 4 garlic scapes, chopped into about 16 -20 pieces
  • 4 green onions, coarsely chopped like above
  • 2 teaspoons honey
  • 1 tablespoon Dijon mustard or similar brown mustard
  • 3 tablespoons red wine vinegar
  • 3 tablespoons lemon juice, preferrably fresh
  • dash salt
  • 1/4 teaspoon fresh ground black pepper
  • 1/2 cup extra virgin olive oil
  • ½ cup walnut oil

Put it all in your blender, and blast it until it is smooth.  Place in a jar.  Should keep in your frig for a week.

Note:  this should taste good on your fingertip.  If you like it sweeter, add honey.  Too mild?  add more onion/scape.  Too “blah”?  Add a pinch more salt. You can also add cayenne for a spicy version.

 

Recipes using garlic scapes:

Bon Appetit: How to Cook with Garlic Scapes

Black Rice with Roasted Garlic Scapes & Asparagus

 

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Artichoke Lemon Hummus

Eileen’s Artichoke Lemon Hummus

artichokbasketI made this recipe up on the fly one summer day when I was having friends over.  Many hummus recipes are too thick and pasty for me, almost so thick you couldn’t dip with them.  I wanted something a bit more refreshing for the summer.  This has been such a hit with my kids I make it almost all the time instead of regular hummus.

Makes 20+ portions.  You can easily cut this in half if you have a smaller family… or don’t want to eat hummus for every meal! 😉
Two 15 oz can chick peas (garbanzo beans), drained
1 cup tahini (sesame paste)
½ cup olive oil
1 lemon, juiced
4 cloves garlic
1 can drained artichoke hearts– NOT the kind in oil, the canned kind
1 pinch red pepper flakes or Aleppo Pepper
sea salt
ground black pepper

Put all in food processor.  This is a recipe that the amounts aren’t crucial; add more garbanzos, less artichokes, whatever.  Add more ground red pepper flakes to make it spicier.

Serve with crackers (no wheat!) or veggies (much healthier!).  Drizzle Olive Oil on top before serving.
Makes lots, but your kids will eat it up.

Happy New Year!