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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T2T’s Falafel

This is absolutely my take on falafel.  Falafel is a vegetarian patty originally made with either chickpeas, fava beans or a combination of both.  Mine is made with chickpeas and is gluten free. Falafel has been around for centuries, and with good reason.  High in protein and economical to make, falafel is a great staple to add to your culinary arsenal.  Yes, it has carbs, but is high in fiber, and has tons of good vitamins and minerals, especially if you use fresh spices.

Common in the middle east, falafel is now international, and can be found in almost any major city in all countries.  Note you have to soak beans overnight, so start this a day ahead.  And don’t think you can used canned ones, it will not work…

T2T’s Falafel

see below for nutrition info

2 cups dried chickpeas (also known as garbanzo beans)
¼ cup fresh flat leaf parsley, stems removed
¼ cup fresh cilantro (if you hate cilantro, skip it and double the parsley)
¼ cup fresh mint leaves
3 cloves garlic
2 tsp. ground coriander
½ T ground sumac (add juice of ½ lemon if you don’t have sumac)
1 tsp. sriracha sauce or ¼ tsp. cayenne pepper
½ tsp. ground cardamon
1¾ tsp. sea salt (regular salt works too)
1 medium yellow onion, quartered
2 T coconut flour

You will need coconut oil or olive oil for sauteing.

To prepare:  Put the beans in a bowl or large glass measuring cup and fill with water 4 inches ABOVE the level of the top of the beans.  Soak overnight.  When ready to make the filling, drain and rinse the beans.  You will want 4 or 5 cups of soaked beans.  I used 5 cups for the recipe above.

Put ALL the ingredients in a food processor and pulse it until it has equalized the size of all the ingredients and looks like gritty paste, but don’t go as far as pureeing it.  If it is too dry, you can add 1-2 T of water, but not more.

Put in the refrigerator and let the flavors come together for 2-24 hours.  This will keep in the refrigerator for 48 hrs.

IMG_1319 Melt a generous amount of coconut or olive oil in a skillet (I use ceramic non-stick) so that there is a completely covered cooking surface that is ¼ inch “deep”.  You will probably need to add more with each batch.  Place the flame on medium and warm the oil.  When it is ready, form the patties or balls.  You don’t want to have to place them anywhere, they should go from forming right to the skillet. (don’t make ahead of time, you’ll read why in next paragraph).

Wet your hands and make small patties (or balls) — I find the patties easier to cook and work well on salads as a lunch.  They will be “crumbly” as you place them in the oil, but they will hold together better once they cook, but they are fragile, so handle carefully if presentation is important.  If they won’t even hold together at all once formed, carefully add 1 T more coconut flour to mixture.  Some people add eggs or baking soda, I do not like how that changes the taste.

Cook on medium/medium low heat until browned on both sides.  Serve with Yogurt or Tahini Sauce.  I usually have it with a green salad, but you can also use pita bread and fill it with falafel and sauce, but it won’t be gluten free or low carb if you do that…

A recipe for Yogurt Sauce is below:

Ottolenghi’s Cucumber Yogurt Sauce from Jerusalem, the Cookbook

This makes a delicious cucumber yogurt sauce.  If you like dill, you may add that in also.

2 mini cucumbers diced or ½ average one, seeded and diced
2 cups full fat plain Greek yogurt – you can use low fat if it has low carbs (<10) but I don’t recommend it
1 garlic clove, crushed
pinch of cayenne pepper
1 tbsp dried mint
2 tbsp chopped fresh mint, parsley or cilantro
2 tbsp lemon juice
½tsp salt
¼ tsp ground white pepper

I had some greek yogurt that was almost gone, so I made ½ recipe right in the yogurt container.

IMG_1311 IMG_1317 I took fresh mint leaves, stacked them, rolled them up and julienned them into slivers, and added them to the yogurt.  Add the rest of the ingredients, stir and serve with the falafel.  This meal has protein, fiber, and tons of phyto-nutrients, and will keep you full for hours.

 

 

Here’s the nutrition facts on the falafel!  Note I have not added in the oil, so factor that in.

falafel-nutrition

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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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Thai, Coconut, Broccoli and Cilantro Soup

thaiSoupThis recipe originated from Donna Hay Magazine.  I made it tonight, and it was delicious. I did a few modifications, but this is one of the healthiest soups I’ve seen!  Cilantro is a GREAT detox herb, and gives great flavor to this soup.  If you HATE cilantro, leave it out or switch to flat leaf parsley.  We made a supper of this soup, wheat free crackers, babaganoush, hummus, olives, and some fig flavored goat cheese.  Easy and done!

Serves 4

Ingredients:

¼ cup store bought green curry paste (she calls for 1/3, but that was too spicy, so if you don’t like a lot of spice, go less, you can always add more at end)

1  13½ oz. can unsweetened coconut milk

3 cups water

1 lb. broccoli (organic) florets, broken into small pieces

2 cups organic baby spinach leaves

1-2 cups cilantro leaves, preferably organic

3 shallots sliced thinly

coconut oil

Place the green curry paste in a medium saucepan.  Cook for a minute under medium heat until you can smell the spices.  Add the can of coconut milk, the water, some salt (1 tsp to start), some cracked black pepper and bring to boil.  Add the broccoli, cover and cook for 10 minutes until tender.

Remove the saucepan from the flame and add the spinach and 1 – 2 cups of the cilantro leaves.  I used 1½ cups.

Using an immersion blender, carefully begin blending.  If you do not have one, you can use a regular blender but do it in small batches, and with a towel over the top in case the heat pops the top off.  Be careful!  The immersion blender is good because it doesn’t puree things down to nothing.

Place the coconut oil in a skillet, add the shallot slices and cook until crispy.

Taste the soup:  does it need a bit more salt?  pepper?  is it too mild?  add more green curry paste (tiny bits!) and re-blend.

Ladle the soup into bowls, add the shallots and a few sprigs of cilantro.

Here is the original recipe!

Printable PDF Click Here

 

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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