Montreal Chicken

Montreal Chicken

Montreal Chicken

This Atkins Induction friendly recipe is very easy to prepare and has been one of the more popular posts on my blog.  The secret to the crisp skin is to bake at very high heat to start, then lower the oven temperature.  This recipe is Induction friendly and I’m proud to share that it also appears in Jennifer Eloff’s Low Carbing Among Friends, Vol. 2!  This 5-volume cookbook series (Vols. 6 & 7 coming out soon!)  is a wonderful collection of all-original recipes by some of the most talented low-carb cooks in the blogging world!  Whether you’re a sweets person or a savory fan (like me) you’ll want to grab a set of these cookbooks at Amazon or here to add to your low-carb kitchen arsenal.  🙂 As of January, 2019, there are now 10 volumes in this cookbook collection!  🙂

VARIATION:  A pinch of garlic powder and 1-2 T. Parmesan added to this is very good!

INGREDIENTS:

1 whole chicken cut up (I pull out the back, neck and fat to make chicken stock)

1 recipe my Montreal BBQ Sauce

DIRECTIONS:   Cut up the chicken (I cut breasts in half, remove back, making 10 pieces) and place pieces in a ziploc gallon bag.  Mix up the marinade and add to bag.  Zip the bag and manipulate well with your hands to coat all pieces.  Place in refrigerator for 1 hour.  Remove from refrigerator shortly before cooking so butter marinade will get soft again. When ready to cook preheat oven to 475º.  Place pieces of chicken on metal baking pan large enough the pieces don’t overlap, for best browning.  Do not use ceramic baking dishes at this hisgh temperature.  Bake for 30 minutes.  Remove and baste with juices in the pan.  Lower heat to 350 and continue baking for 20-30 minutes.  Time will vary due to size of chicken pieces and ovens vary.

NUTRITIONAL INFO:    Makes 10 meaty pieces or 5 servings.  It would be impossible for me to calculate the exact figures for a serving because that depends upon the pieces of chicken eaten.  But to give you a rough idea, each 2-piece serving will have somewhere in the neighborhood of 393 calories, 28 g  fat, .26 g carbs, .1 g fiber, .16 g net carbs, 33.12 g  protein, 642 mg sodium.  Basically, take the nutritional info for the particular piece of chicken and add in the nutritional info for 1T. of the sauce (.16 net carbs) shown on that recipe.

Smoked Gouda Cauliflower

I thought I’d focus on holiday vegetable recipes today to wrap up my “it’s-not-a-boring-diet ” recipe extravaganza.  This recipe has proven to be one of the most popular ones on my website.  It was a real hit with my brother, an executive chef at one time at Top-of-the-Mark in San Francisco and my husband just loves it.  It has hundreds of thousands of fans on Facebook (when I posted there) so I thought I should include it today.  It’s one of my most favorite cauliflower creations, too. 

Smoked Gouda doesn’t melt in dry heat easily, but if shredded, it usually melts acceptable if surrounded by moist heat, above and below.  In this dish, it takes an ordinary cheesy cauliflower casserole and transforms it into the sublime.  The Smoked Gouda truly sets this one apart from all the other cauliflower casseroles you have tasted.  It’s Atkins Induction friendly, too! 

I buy my Smoked Gouda at Sam’s Club and have discovered, not all stores carry quality smoked Gouda.  The brand I bought in San Antonio at my mother’s grocery store was just awful….totally tasteless. This recipe appears in Volume 1 of Low Carbing Among Friends by best-selling author Jennifer Eloff and other talented chefs, including George Stella!  There are 5 volumes already released and two more due out soon!  More info on their Facebook page linked above.   You can order our cookbooks here or at Amazon.com.  These cookbooks are filled with easy, gluten-free, tasty low-carb creations by a group of very creative cooks. You’re going to WANT your very own set of these cookbooks, folks.  They are currently on sale at the lowest price ever, so get yours TODAY!

INGREDIENTS: 1 medium-large head cauliflower

6 oz. cream cheese, softened

4 oz. smoked Gouda cheese, grated or shredded

¼ tsp. coarse black pepper

chopped chives or green onion to garnish

DIRECTIONS: Cut up cauliflower into manageable pieces and boil or steam until tender.  Drain off any water and mash the chunks up slightly with a fork (do not puree, however).   Stir in softened cream cheese until it is melted and blended well.  Grease glass casserole dish and spoon half the cauliflower mixture in.  Sprinkle with half the grated smoked Gouda (I do not recommend using slices for this.  Grate it to facilitate melting).  Spoon remaining cauliflower into dish and top with rest of Gouda cheese.   Sprinkle with just a dash of salt and pepper if desired, but cheese has a lot of sodium.  If you are sodium sensitive, I wouldn’t add ANY salt.   Sometimes I add some chopped chives or green onion to the top, but this is not in the nutritional info below.  Bake at 350º for 20-30 minutes or until bubbly.

NUTRITIONAL INFO: Serves 6, each serving contains:  (you may get 8 servings, lowering carbs even more)

190 cals, 15.22g fat, 6.17g carbs, 2.4g fiber, 3.77g NET CARBS, 8.77g protein, 312 mg  sodium

Indonesian Pork Bites

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Indonesian Pork Bites

I wanted meatballs for dinner tonight but not “the usual”.  So I opened up my spice cabinet by the stove and just started throwing Asian/Indonesian ingredients into the bowl.  It never ceases to amaze me that sometimes those “no-recipe” creations end up coming out soooooo tasty!   These had a very delicate flavor, despite the fact that the ingredients have pretty strong flavors.  I guess my ingredient amounts were spot on for our taste buds as we both just LOVED these little pork bites!  I served them with steamed cauliflower and green beans.  As the raw meat mixture was quite “sticky” (not sure why) they were difficult to roll into smooth, round meatballs.  So I improvised and ended up dropping little “roundish” blobs of meat onto my hot, greased skillet and then flattened them with the back of my spatula a bit.

Made even smaller and served with toothpicks, these would be great party food or a first course when entertaining.  As I used nut-based crackers, as written, this recipe would not be suitable until you reach the nuts and seeds level of the Atkins carb ladder in Phase 2 OWL.  Substituting an Induction suitable cracker, those on Induction could also enjoy these little pork delights.  These fit a Keto lifestyle nicely, too.  Paleo-Primal followers will want to use a nut butter in lieu of the peanut butter. 🙂

DIPPING SAUCE:  If you want one to go with these morsels, the one in this recipe is very nice.

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: By personal choice, 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 lb. lean ground pork

1 beaten egg

1 oz. onion, finely minced

2-3 T. chopped cilantro

¼ tsp. Thai green curry powder

1/16 tsp. cayenne pepper (optional)

4 low-carb crackers of your choice (I used Almond-Arrowroot Crackers ), crushed

1 tsp. coconut aminos (or low-sodium soy sauce or tamari)

1 small clove garlic, minced

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

2 T. all natural peanut butter or other nut butter of your choice

1 T. olive oil (for frying)

DIRECTIONS:   Mix all ingredients together using a fork or your hands in a medium mixing bowl.  Heat the oil in a  non-stick skillet over medium-high heat.  Form into 13 “rough” meatball shapes, drop onto hot greased skillet, and with the back of a spatula, press them slightly to  flatten to about ½” thick.  Fry until golden brown on both sides.   This will take about 5 minutes per side.  Serve at once with your favorite Asian stir-fried vegetable dish.  ENJOY!

NUTRITIONAL INFO:   Makes 13 pork bites, each contains:

133 calories

11 g  fat

1.2 g  carbs, .4 g  fiber, .8 g  NET CARBS

7.45 g  protein

133 mg sodium

 

Purple Cabbage and Kale

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Purple Cabbage and Kale (with a twist)

I always hesitate to cook cabbage.   It’s my husband’s least favorite vegetable in all the world.  He will eat it, but usually begrudgingly, as he is really not very fond of it.   I, on the other hand, just love the stuff!  I love the green, savoy, Chinese.  I love it stir-fried, boiled, steamed, raw or cooked into soups, casseroles and especially cooked as is done in India, with exotic Indian spices.  But I do try to find creative ways to cook it so that my husband might actually enjoy it.  To that end, I have had a few successes.  Last night’s creation was another one of these please-your-man successes.  He said nothing during the meal, but as we cleared the table, He said:  “That cabbage dish was pretty tasty!”  Coming from him, the compliment definitely put a smile on my face.

This recipe is suitable for all phases of Atkins, Keto, Primal and Paleo nutritional lifestyles.

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

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

INGREDIENTS:

3 oz. onion, sliced thinly

2 c. shredded purple cabbage

1 c. raw kale, stemmed and sliced coarsely

1 T. my Sofrito sauce

Dash each salt and pepper

DIRECTIONS:  Heat the olive oil in a skillet or wok over high heat.  Add the onion and saute until it is softened and just beginning to caramelize.  Add the cabbage and kale and stir-fry just until the cabbage is softening, as you don’t really want to lose all of the crunchiness or the pretty color.  The kale should be cooked adequately by the time cabbage is done just right.  Stir in the Sofrito and sprinkle on the salt and pepper.  Remove from heat.  I served mine with my Montreal Baked Chicken and they were delicious together!

NUTRITIONAL INFO:     Makes 4 servings, each contains:

93 calories

7.6 g  fat

5.1 g  carbs, 1.32 g  fiber, 4.78 g  NET CARBS

1.3 g  protein

21% RDA Vitamin A, 10% B6, 56% C, 7% E, 7% copper, 13% manganese

Cranberry Salad

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I was so taken with the Kale-Orange-Walnut Salad I made last Fall, I decided to give it a go with dried cranberries to have with our grilled rib-eye steaks tonight.  WOW!  It was delicious!  The combination of sweetened cranberries with tangy onion and earthy walnuts is just amazing with kale!  This salad is not acceptable until you reach the berries level of the Atkins carb re-introduction ladder in Phase 2.  It is perfectly suited to Ketogenic, Primal (Paleo if cheese not used).

SALAD GREENS:

1½ oz. kale leaves, stems removed, chopped coarsely (or Spring Mix Salad Greens)

1 oz. raw onion, sliced thinly (white or red)

½ oz. walnuts or pecans (about 7 halves)

Sprinkle of grated Parmesan cheese (optional, but a nice added flavor layer)

CRANBERRY VINAIGRETTE:

1 oz. homemade sugar-free dried cranberries

2 T. walnut oil or Extra Virgin olive oil

2 tsp. balsamic vinegar

Dash salt

½ packet stevia (optional, if dried cranberries are particularly tart)

DIRECTIONS:  Mix oil, vinegar and salt in a small bowl.  Add the dried cranberries and allow them to macerate and plump up in the dressing while you prepare the rest of the salad.

Remove the tough stems from the kale if using kale.  Cut off any long stems from your Spring Mix greens.  Wash and dry the leaves with paper toweling.  In a medium-large salad bowl tear apart the kale (or cut up smaller if you prefer) or salad greens.

Atop the bed of kale/greens, thinly slice the onion, add the walnuts/pecans.  Dip most of the macerated cranberries out of dressing and add to the bowl, leaving 3-4 pieces in the dressing bowl.  Toss the salad lightly so dressing coats all greens.  Plate the greens onto two plates and refrigerate until ready to serve.

With the back of a spoon, mash completely the remaining softened 3-4 softened cranberries.  Stir and set aside for dressing flavors to further develop.   If you like a little more dressing, mix a bit more oil and vinegar and add it now.

Right before serving, spoon the remaining vinaigrette over the greens being sure the cranberries are evenly distributed over the two servings of greens. Sprinkle with a bit of Parmesan, if using.

NUTRITIONAL INFO:   Makes 2 servings, each contains:

192 cals, 18.35g fat, 6.8g carbs, 1.7g fiber, 5.1g NET CARBS, 2g protein, 90 mg sodium

Chicken Curry with Chickpeas

Click to enlarge (photo taken before cream was added)

This delicious curry recipe is very easy to put together if you have all the ingredients on hand.   It is equally delicious made with or without the heavy cream added, so you folks who must eat dairy free can still consider this curry for your table.  It’s one of my favorites!  As written, this recipe isn’t suitable until you reach the higher carb fruits rung of the carb re-introduction ladder of Atkins.   If you omit the raisins, you still need to have reached the legumes rung of the carb ladder to have this.  It is acceptable for Keto if you can fit the carbs into your day, but not suitable for Primal-Paleo.

This recipe is a bit carbier than most of mine, but if still on Induction, you could always substitute cauliflower or chunks of summer yellow squash for the chickpeas and reduce the net carb count to around 4.4!  Cauliflower is often seen in Indian curries.

INGREDIENTS:

2 T. olive oil

1 T. butter

1 tsp. cumin seed

3 chicken thighs + 2 chicken legs

3 oz. onion, sliced

1 tsp. ground cumin

1 tsp. turmeric

1/8 tsp. cayenne pepper

1 tsp. minced ginger root

1 tsp. Garam Masala

1 c. cilantro, chopped

1 c. chicken broth (preferably homemade)

3 Roma tomatoes, cut into large chunks

½ oz. raisins

2/3 c. canned chickpeas, drained

Dash salt

1/2 c. heavy cream

DIRECTIONS:   Heat a non-stick wok or skillet.  Add the cumin sead and toast until they are fragrant.  Add the oil and butter.  Place chicken pieces in hot oil and brown on both sides.  Add the onion and allow it to begin to brown, stirring it around the chicken pieces with your fork or spoon.  Add all remaining ingredients except the cream. Bring to a simmer, then lower heat, cover and simmer for about 30 minutes or until chicken is completely done (check with a knife).  Slowly stir in the cream and if desired, thicken with a light dusting of xanthan gum or your preferred thickener and whisk it in well.  Simmer 1-2 more minutes to allow your thickener to do its job and serve the curry at once.  I serve my husbands over basmati rice; mine I usually eat alone or occasionally have it with/over some steamed cauliflower.

NUTRITIONAL INFO:   Makes 5 servings, each contains:

365 calories

26 g  fat

14.1 g  carbs, 2.6 g  fiber, 11.5 g  NET CARBS  (4.4 if you omit the chickpeas)

18.74 g  protein

324 mg sodium

320 mg potassium

23% RDA Vitamin A, 26% B6, 7% B12, 11% C, 10% E, 20% copper, 28% iron, 11% magnesium, 18% manganese, 28% niacin, 22% phosphorous, 18% riboflavin, 8% thiamin, 22% zinc

Down on the Bayou ♫♫ Cajun Soup

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Click to enlarge

I found myself humming the Credence Clearwater Revival (Crosby, Stills, Nash & Young) hit “Born on the Bayou” when I started to cook this soup yesterday and quickly went and popped the tape into my player.  I was quite fond of Credence in college.  I just LOVE their rendition of this particular song.  I was really just trying to use up a leftover chicken breast and a half bag of crawfish tails in my freezer and seeing the German brats on the refrigerator shelf right by the chicken, well….. I immediately thought of a Cajun concoction.  This creation is where that thought took me.

The final soup WAS DELICIOUS!  It has been so cold lately, soup is exactly the right kind of lunch these days.  The beans make this meal a little carb-y, but you could omit those for a lower net carb count (or if you’re on Atkins Induction.  But considering how many vegetables it has, it’s not surprising it’s a bit carb-y.  As written, this is not suitable until you reach the legume rung of the carb re-introduction ladder of the Atkins plan.  Get a load of the nutritional stats on this recipe!  A bowl of this delicious soup is worth every single carb nutrition-wise!  I’ll definitely be making this one again!

More delicious low-carb soup recipes and lunch ideas 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! (also available individually) from Amazon or here: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, 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:

¼ c. olive oil

1/3 c. oat fiber

2 oz. onion, diced

1 c. celery, diced

½ c. green bell pepper, diced

½ c. chopped parsley

¼ c. unsalted butter

8 oz. skinless chicken breast, cut into bite-sized pieces

4 oz. lean smoked sausage, sliced (I used a German Bratwurst)

1 c. frozen crawfish tail meat (or shrimp)

1 tsp. my Seafood Spice Blend

Dash each salt and pepper

1 T. rice vinegar

1½ c. seafood (or chicken) stock (I used homemade lobster stock)

½ tsp. Sriracha chile sauce

1½ c. no-salt diced canned tomatoes

1 c. canned canellini beans, drained (or navy beans)

Dash each salt and pepper

DIRECTIONS:  Heat olive oil over high heat in a large non-stick pan.  Add the oat fiber.  Whisking constantly, allow the two to blend and brown to a golden maple syrup color (this is making a sort of roux).  Add the diced vegetables to cool the roux.  Add the butter now and saute until the vegetables are softening. Add the parsley and chicken and saute, stirring, until the chicken is no longer pink. Lower heat a bit and add all remaining ingredients but the beans.  Simmer for 15-20 minutes on low.  Add the beans, stir and serve at once with your favorite low-carb bread or crackers.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

328.7 calories

21.6 g  fat

15.5 g  carbs, 7.95 g fiber, 7.55 g  NET CARBS

23.3 g  protein

550 mg sodium

463 mg potassium

17% RDA Vitamin A, 22% B6, 44% B12, 32% C, 15% E, 27% copper, 31% iron, 10% magnesium, 13% manganese, 47% niacin,  28% phosphorous, 12% riboflavin, 36% selenium, 7% thiamin, 12% zinc

Chicken Brussels Sprouts Casserole

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Chicken-Brussels Sprouts Casserole

I had thawed a large chicken breast but had not yet decided on how to cook it.  As I flipped through my chicken recipes, a picture of a creamy chicken dish triggered off this idea.  The dish was literally a toss-in-a-little-of-this-and-a-little-of-that creation.  Sometimes those dishes come out tasting quite good, as we all know well.  My husband ate seconds, which is always a good indicator, so I thought I’d share this one with you.  Although quinoa is technically a seed, this recipe is not suitable until you reach the higher-carb grains rung of the Atkins carb ladder (Phase 2 OWL).

You may find this dish a bit carby for your nutrition program, but all the carbs are pretty much coming from the Brussels sprouts and quinoa.  But quinoa is a super food (just take note of the nutritional stats below!)I like to include in my diet once in awhile.  If you are still on Induction or wish just to lower the carb count, you could omit the quinoa.  🙂  Hemp hearts are a good low-carb substitution for the quinoa, but those are still not suitable for Induction.  Sorry.

More delicious low-carb casserole 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 c. homemade chicken broth

¼ c. quinoa (substitute hemp hearts for much lower carb count)

10 oz. chicken breast, deboned, skin removed, cut in small pieces

4 slices bacon, chopped

2 T. butter

1 c. celery, chopped

2½ oz. onion, chopped

1/2 recipe Jennifer Eloff’s low-carb Condensed Cream of Mushroom Soup

¼ c. heavy cream

Dash each salt and black pepper

3 oz. Smoked Gouda cheese, shredded  (or cheese of your choice)

5 oz. frozen Brussels sprouts, cut into quarters lengthwise (do not precook)

DIRECTIONS:    Preheat the oven to 350º.  First, prepare the mushroom soup, set ½ the mixture into a medium bowl for inclusion in this recipe.  Store the remaining soup in the refrigerator for another use.  Bring chicken broth to a boil in a medium saucepan, add the quinoa and simmer covered for about 5-10 minutes while you prepare the other ingredients.  In a large skillet, fry the bacon until done.  Add the butter, celery, onion, salt and pepper and saute until the vegetables are getting tender.    Add the pieces of chicken next and saute until no longer pink. Lower the heat and add the soup mix and cream.  Stir well.  Next add the shredded Gouda and Brussels sprouts.  Turn off heat and stir gently.  Add in the quinoa and remaining broth (or steamed cauliflower if substituting).  Toss the mixture well with a spoon.  Pop into a preheated 350º oven and bake for 30-40 minutes or until hot and bubbly.  Serve at once.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

468 calories

33 g  fat

15.27 g  carbs, 2.9 g  fiber, 12.37 g  NET CARBS

25.8 g  protein

880 mg sodium

Smoky Sofrito Spinach

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Smoky Sofrito Spinach

I created an absolutely delightful spinach dish tonight.  I served it alongside some grilled ribeye steaks, but it would be great with any meat or broiled seafood.  It’s incredibly simple to put together and only needs 20-30 minutes bake time!  Both I and my husband liked the flavors of this very creamy dish a lot and I’ll definitely be making it again.  It is suitable for all phases of Atkins but it is not appropriate for Paleo.  Primal folks that eat occasional dairy can certainly have this once in awhile.

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

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

INGREDIENTS:

10 oz. frozen, chopped spinach, thawed and drained

½ c. sour cream

3 oz. quality smoked Gouda cheese, shredded or grated

3 slices bacon, chopped and browned (save grease to oil your baking dish)

3 oz. onion, chopped (I used a purple onion)

2 T. my Sofrito sauce

Dash salt

1 T. bacon grease

DIRECTIONS:   Preheat the oven to 350º.  Place the defrosted, drained spinach in a medium mixing bowl.  Add the sour cream and stir.  Brown the bacon and using a slotted spoon dip it up into the spinach mixture.  Add the Gouda cheese, Sofrito sauce, salt and stir well.  Grease a small baking dish with the grease created from frying the bacon (I had 1 T. total).  Pour the spinach mixture into the greased dish.  Place in the preheated oven and bake for 20-30 minutes or until hot throughout and the the cheese is fully melted.  Serve at once.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

250 calories

20.5 g  fat

7.12 g  carbs, 2.50 g  fiber, 4.6 g  NET CARBS

11.12 g  protein

575 mg sodium

350 mg potassium

68% RDA Vitamin A, 28% C, 15% E, 10% B6,  25% calcium, 14% copper, 19% iron, 17% magnesium, 29% manganese, 10% phosphorous, 19% riboflavin, 10% selenium, 8% thiamin, 5% zinc.

Almond-Arrowroot Crackers

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Some time ago I came across a Crispy & Flaky Gluten-Free Thin (Pizza) Crust recipe by Brittany Angell on RealSustenance.com that looked intriguing.  I already have a pizza crust I’m very happy with.  But when she described how crispy it was, I decided to adapt it and create what has become the BEST cracker recipe for me to date  Her recipe has no egg, and that’s what originally caught my eye.  I’m just not fond of eggs in crackers.  So I began to tinker around with her recipe and just see what I ended up with!   I couldn’t be happier!  The final result was so good, I’ve now made this recipe dozens of times and these tasty, crisp crackers blow all my other cracker recipes right out of the water!  Even my non-low-carb husband likes these things!  I think the magic here is the arrowroot and oat fiber, so I don’t recommend omitting or substituting for those two ingredients lest you end up with a totally different result.

Let me say up front, my method for making the crackers does not read at all like the original recipe, but it sure produces a crisp cracker that STAYS crisp for days and days!   I changed amounts of come ingredients, added a couple things and definitely spiced them up a bit!  Those changes and additions are noted below in blue, including the oven temperature.  I also added a bit of oat fiber for a flour-y flavor, crunch and fiber.

This recipe is not suitable for Induction due to the oat fiber and arrowroot flour.  It isn’t suitable for Primal-Paleo unless you omit the oat fiber and cheese.  This is a really BIG recipe that makes two full sheet pans of 48 crackers each.  Half the recipe if you do not want that many (tasting them will change your mind next time 🙂 ).  That said, they do keep well and stay crisp in a loose-lidded ceramic canister on my counter for 2 weeks or so.  That’s much better than any of my other cracker recipes keep for me.

I look forward to trying the inspiration pizza crust recipe as a pizza crust, with no changes one day, just to see how it is as a pizza crust.  I’m thinking this recipe has some very exciting dessert potential as well.  🙂

You can also make round crackers that are slightly thicker but just as crisp.  Using 1 level tsp. dough per round cracker, I only got 66 round crackers.  I show numbers below for the round version also.

Round version made in silicone muffin molds/liners

Round version made in silicone muffin molds/liners

VARIATION:   Omit the black pepper and add 1-2 T. of my 8-Seed Spice blend instead.

INGREDIENTS:

3 c. lightly packed almond flour (weighed out it was 11 oz. (311.8 grams)

4 T. arrowroot flour/powder

2/3 c. flax meal (I use a 50:50 mix of dark & golden)

2 tsp. baking powder

1 tsp. sea salt

1 T. onion powder

1-2 tsp. coarsely ground black pepper (I use 2 tsp.)

2 T. oat fiber  (omit for gluten-free version)

¼ c. grated Parmesan Cheese

3/4 c. warm tap water

2 T. extra virgin olive oil

DIRECTIONS:  Line two large sheet pans (mine are 11½ x 17) with parchment.  I use plastic gloves to press crackers into my pans, or sometimes I cut a third piece or parchment, lay it on top and roll out the dough that way, using my gloved fingers to finish off the edges evenly.  The key is to get the cracker dough thin and even in the pan.  Thicker areas  don’t cook well; thinner areas will burn quickly.

Preheat oven to 350º.  Stir the warm water and olive oil together in a small glass to mix well.  Measure out all the dry ingredients in a large bowl.   Stir well with a fork.  Add the water-oil mixture to the dry ingredients and blend with the fork to form a solid ball of dough.  I form the dough right in the bowl into in a log shape and cut in half to divide it equally.  Crumble half the mixture onto each parchment-lined pan.  Roll the dough or, wearing plastic gloves, press the dough in the first pan evenly and all the way to the edges.  It will be very thin, and I always think it isn’t going to make it, but half the dough WILL reach the edge of the pan.  I like to roll the surface with a straight-sided glass I own.  If rolling with a rolling pin or straight glass, cover crumbles with parchment and roll as evenly as possible all the way to the edges of the pan.  You’ll likely have to finish the edges with your fingers (use a piece of plastic wrap if need be).  With a large chef’s knife, score the rolled dough into rows of crackers 6 x 8 (48 crackers).  Repeat this process with the second pan of crackers.

To make round crackers, use silicone muffin pans or silicone cupcake liners.  You can also use paper liners in a metal muffin pan.  Measure 1 level teaspoon of dough into each mold and press down evenly with a your fingers (I use plastic glove to do this to avoid dough sticking to me). Set silicone muffin pans and/or molds onto metal sheet pans for support. Pop the pans into the preheated 350º oven and bake for for about 20-22 minutes.  Ovens vary, so start watching them at 18 minutes.  Do not over brown!  I recommend removing those around the edges as soon as they begin to brown and those on the outside are inclined to burn. When all have browned, remove, cool 1-2 minutes, re-score with the chef’s knife and then let them cool completely before eating.  These are not tasty hot in my opinion.  The flavor develops when they have cooled.

Break apart and enjoy plain, with butter, cheese spreads (I’m addicted to them with chive & onion cream cheese) or your favorite hard cheeses and meats!  Store remainders in a plastic zip bag or any canister of your choosing.  I just use a ceramic cookie jar on my counter.  These stay crisp for around 2 weeks.  Mine get eaten within 2 weeks, so I honestly don’t know if they would keep longer or not.  🙂

NUTRITIONAL INFO:    Makes 96 square crackers, each cracker contains:

28.4 calories, 2.38 g  fat, 1.32 g  carbs, 0.68 g  fiber, 0.64 g  NET CARBS, 0.97 g  protein, 37 mg sodium

NOTE:  If you make round crackers pressed into silicone muffin molds/cups you will only get 66 crackers, using 1 level tsp. dough per cracker.  Each round crackers will contain 41.3 calories, 3.46 g  fat, 1.91 g  carbs, 0.98 g  fiber, 0.93 g  net carbs, 1.41 g protein and 54 mg sodium

Chicken-Sausage Pho Soup

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Click to enlarge

I’ve been wanting to try my hand at Vietnamese Pho as I’ve heard so much about it.  The pictures always look divine!  Today the ingredients just seemed to be lined up on the top shelf of the refrigerator:  1 cooked chicken breast, a red bell pepper, and some calabacita squash (Mexican Zucchini).  I think it was meant to be.   VOILA! my lunch pictured above went together in about 10 minutes.  It was simply delicious!  Although not exactly traditional Pho, this healthy, low-carb version  is suitable for Atkins Induction, Keto diets, Primal and Paleo as well.

VARIATION:  You could substitute shiritaki tofu noodles for the calabacita squash and lower the carbs even more!

INGREDIENTS:

8 oz. cooked chicken breast, shredded

2 oz. breakfast sausage, browned

6 oz. calabacita (or zucchini) squash, cut into noodles

2 green onions, chopped

1/3 c. fresh cilantro

Few leaves fresh basil (it disagrees with my stomach, so I have to omit that)

2 oz. red bell pepper, chopped

3 c. chicken broth (I use homemade)

4 T. unsalted butter

1 tsp. Sriracha chili sauce

1 tsp. minced fresh ginger root

1 large clove garlic, minced

1 tiny splash of fish sauce (I use Thai Kitchen brand)

DIRECTIONS:  Cut the calaba squash into “noodles” either with a Noodler-type tool or a julienne peeler.  Set noodles aside for now.  Brown the sausage in a soup pot.  Add shredded chicken and all other ingredients, including the calabacita “noodles”.  Simmer just until the noodles are slightly soft but not disintegrated into the broth (about 5 minutes).  Serve with extra sriracha sauce at the table for those who like to spice things up!  Salt to taste and ENJOY!

NUTRITIONAL INFO:  Makes 4 servings, each contains:

326 calories

21 g  fat

4.22 g  carbs, 1.27 g  fiber, 2.95 g  NET CARBS

500 mg sodium

527 mg potssium

19% RDA Vitamin A, 36% B6, 16% B12, 8% C, 23% copper, 19% iron, 13% magnesium, 84% niacin, 33% phosphorous, 26% riboflavin, 36% selenium, 16% thiamin and 17% zinc

Spiced Roasted Parsnips & Carrots

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Spiced Roasted Parsnips & Carrots

I absolutely LOVE the Middle Eastern Spice Bland known as Baharat.  The hint of cinnamon and cloves (or allspice) enhances so many foods in that part of the world!  It’s used on many chicken, duck, pheasant and fish dishes of the region.  But I’ve discovered it is wonderful on vegetables as well.   Tonight I tried it on some roasted vegetables and the final dish, simple as it was, far exceeded my expectations.  This would be wonderful to serve alongside your Holiday turkey or baked ham!

Parsnips and carrots are both a little high in carbs, but it’s what I had on hand.   I’ve been a little under the weather and need to get to the grocery store soon. Subbing in fresh pumpkin or winter squash chunks for the carrots and cauliflower or turnips for the parsnips would greatly reduce the carb count for this a dish, and likely be just as good.  This recipe is not suitable for Atkins Induction.  You should wait until Pre-Maintenance or Maintenance, or until you reach goal weight on your Keto program before enjoying this dish.  This dish is perfectly suitable for Primal-Paleo devotees.

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

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

INGREDIENTS:

1½ c. carrots, peeled, cut into ¼” slices (or cubes)

1½ c. parsnips, peeled, cut into ¼” slices (or cubes)

4 oz. onion, slivered thinly

4 T. olive oil

Dash black pepper

1 tsp. my Baharat Middle Eastern Spice Blend

DIRECTIONS:  Preheat the oven to 400º.  Cut up the vegetables and place in a baking dish.  Sprinkle with the spice blend and black pepper and toss well.   Drizzle with the olive oil and stir several times to distribute the oil to all pieces.  Place the baking dish in the preheated oven and bake for about 45 minutes, stirring twice during the baking.  Serve with your favorite  meats.  I served mine with a seared sirloin strip and some Brussels sprouts.

NUTRITIONAL INFO:  Makes 5 servings, each contains:

149 calories

11 g fat

12.6 g  carbs, 3.5 g  fiber, 9.1 g  NET CARBS

1 g  protein

31 mg sodium

294 mg potassium

44% RDA Vitamin A, 8% B6, 13% C, 8% copper, 16% E, 16% manganese

Creamy Dreamy Chicken-Broccoli Casserole

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Click to enlarge

I don’t usually like broccoli cooked into casseroles because it invariably gets “overdone” by the time the dish is cooked.  But I think I’ve found a solution to that issue with the method I used to put this sinfully rich, tasty casserole together tonight.  The broccoli went into the mixture uncooked!  Voilà! Problem solved.  The broccoli was still quite firm in this final dish and for once, I actually liked this  broccoli casserole!  My husband REALLY liked this and kept dipping up more and more!  I loved it, too!  Guess this one will be a keeper for us. 🙂

I used precooked chicken, but you could dice up your chicken breast and sear in grease if you don’t happen to have any pre-cooked on hand.  This recipe is EASY! PEASY!  Basically you just toss the ingredients together in a bowl,  pour the mixture into a greased casserole dish, top with cheese and bake!

This recipe is not suitable for Atkins Induction unless you omit the wild rice.  Just increase the broccoli by 1 more cup and the dish will taste just fine.  This recipe, because of the small amount of wild rice in it, should not be enjoyed until you reach Pre-Maintenace or Maintenance due to the rice.  This dish is not suitable for a Primal-Paleo regimen.

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! (also available individually) from Amazon or here: 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. cooked chicken meat, diced large

2 c. broccoli, cut into small flowerettes and stem pieces

5 oz. cream cheese, softened

3 T. melted butter

½ c. heavy cream

½ c. shredded Parmesan cheese

3 T. mayonnaise (I use homemade)

½ tsp. my Shawarma Spice Blend (or your favorite blend)

3/4 c. chicken broth (I use homemade)

Dash black pepper

1 c. cooked wild rice (you could substitute hemp hearts to lower the carbs)

4 oz. Monterey Jack Cheese, shredded (for topping)

DIRECTIONS:  Preheat oven to 350º.  Lightly oil a 9×13  or large oval casserole dish.  Cut up the broccoli and chicken and place in large mixing bowl.  Add the softened cream cheese and melted butter.  Stir well.  Now add all remaining ingredients except the  Monterey Jack Cheese.  Stir well to blend and pour into the greased baking dish.  Sprinkle the Jack cheese on top and bake at 350º for 45 minutes to 1 hour.  I served with a nice green salad and some garlic toast made with my favorite Gluten-Free Focaccia Bread.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

485 calories

39 g  fat

9.70 g  carbs, 1.30 g  fiber, 8.4 g  NET CARBS

25 g  protein

254 mg potassium

597 mg sodium

Horseradish Sauce (for beef)

Horseradish Sauce

Horseradish Sauce

I’m not personally fond of horseradish sauce with my prime rib roast.  It’s an acquired taste I just never acquired.   🙂  I much prefer the “au jus” natural gravy the roasts make.  But my husband really likes it and this is the recipe he prefers.  This sauce is suitable for all phases of Atkins.  Here’s my foolproof oven-baked Perfect Rib Roast recipe if you’d like to try it sometime.

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 do not receive money 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 c. sour cream

1 T. horseradish

1 T. mayonnaise (I use homemade)

Dash salt and black pepper

DIRECTIONS:  Stir all ingredients together, chill and serve with rib roasts, New England Boiled Beef, or grilled steaks.

NUTRITIONAL INFO:  Makes eight servings.  Each 2-Tbsp. serving contains:

75 calories

7.5 g  fat

1.46 g  carbs, .06 g  fiber, 1.4 g  NET CARBS

.97 g  protein

Perfect Rib Roast

The Perfect Rib Roast

The Perfect Rib Roast

Well, we’re running toward another Christmas feast at breakneck speed, it seems!  As we had our annual turkey on Thanksgiving, I’m likely to cook a beef rib roast for Christmas this year (I think I did lobster last year).  This is my favorite method for cooking rib roasts in case some of you also plan on cooking one for Christmas or New Year’s.  This is how my mother roasted them for years and years and folks, it just doesn’t get any easier or any tastier! This method has never, EVER failed me.  This recipe is suitable for all phases of Atkins, Ketogenic diets (and Primal-Paleo if you use coconut aminos in lieu of soy sauce).

My roasts are usually bone-in as I think they cook more evenly with the bones in them.  But I do remove them after cooking to make slicing the meat easier.  I usually served my rib roast with horseradish sauce and typically, French-style green beans or broccoli and a tasty cauliflower mash along with a lovely Grand Marnier fruit salad on the side.  All I can say is……………Mmm, Mmm, Mmm!

We like our beef medium rare and you can see in the photo, it cooks perfectly effortlessly with this method.  My roasts average 3.5 pounds after removing the bones, so I shoot for a 4-4.5 pound bone-in roast at the market.  I usually get 8 nice 8-oz. servings (3/8″ thick slices) from this size roast.   My little rat terrier usually gets one of the meaty bones for her Christmas dinner.  She is in sheer heaven along with the rest of us.  🙂

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.  Over the course of publishing the now ten volumes, Jennifer has collaborated with famous low-carb Chef George Stella, myself and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

Prime Rib Christmas Dinner 2014

INGREDIENTS:

4½ pound beef rib roast (bone-in)

1 T. coconut aminos, tamari or low-sodium soy sauce

½ clove garlic (or 1/4 tsp. garlic powder

¼-1/3  tsp. coarse cracked black pepper

DIRECTIONS:  Preheat the oven to 325º.  Place the roast on a cutting board or right in your roasting pan if you prefer.  If using fresh garlic, the first step is to cut your clove in half and rub the cut surface all over the surfaces of the meat (all sides, including the bony side).   If not using fresh garlic, step 1 is to drizzle the coconut aminos or soy sauce over the meat surfaces and rub it in with your fingers.  Step 2 is to sprinkle the garlic powder on the meat surfaces.  Last, sprinkle the black pepper all over the meat surfaces.  Place roast bone side down in your roasting pan.  Roast at 325º for 15 minutes to the pound.

Check center of the roast with a meat thermometer (be sure the thermometer tip isn’t touching bone).  The meat is rare at an internal temperature of 115º; medium rare at 120º; well done at 125º and probably overcooked and thoroughly “dead” (dry and tough) at 130º or higher.   I personally think it is a crime to eat such a wonderful cut of meat well done, but to each his own preference.    Since we like our rib roast medium rare, I always take it out of the oven when it reads (115º rare) as it will continue to cook as you let it sit on the counter for 5-10 minutes before carving.  You don’t want to bypass the sitting period or the minute you start slicing, all the wonderful juices will ooze out onto the cutting board and be wasted.  Carve off the bones and set aside.  Carve up 8 nice 3/8″ slices and serve at once.

I like to deglaze the roasting pan with a dab of water over low heat while the meat is “resting” awaiting slicing. Just stir to get up all the brown bits to make your “au jus” sauce.  Add a dash of salt and pepper to the juice if needed.  Serve your roast with horseradish sauce if desired.  My recipe for that sauce is here:  Horseradish Sauce

NUTRITIONAL INFO:   Makes eight 8-oz.servings (plus the meaty bones leftover).  Each 8-oz. slice contains:

846 cals, 69 g  fat (less if you trim all visible off), 0.7 g  carbs, 0.2 g  fiber, 0.5 g  NET CARBS, 52 g  protein, 209 mg sodium

Beer-Braised Beef Shanks with Leeks

BeerBraisedShankswithleeks

Bought some beef shanks recently that were too pretty and lean to pass up!  I like to braise them with a little beer (low-carb, of course) or wine.  This is one of my all-time favorite braised beef recipes and ever so simple.  Cooks itself really, after searing the meat.   This dish is equally good made with large pieces of chuck roast or with beef short ribs, if you can’t get shanks.  The carbs are coming from the leeks but they are really good with this meat.  This dish is only Induction friendly if you omit the beer. I served mine with buttered, steamed carrots and my Seeded Dinner Rolls . My husband likes his leeks stewed to “death”, as they appear in the photo.  But I would recommend if you like yours less “dead” (as do I), wait to add them to the pot after the meat has simmered for the first hour hour.   I thicken my broth with xanthan gum, but you can use whatever thickener is acceptable for your eating plan.

INGREDIENTS:

2½ lbs. lean, cross-cut beef shanks (or chunks of beef chuck/shoulder)

1 T. coconut oil

2 oz. yellow onion, sliced

3 cloves garlic, minced

1 leek, cleaned and chopped into 2″ pieces

7 oz. large mushrooms, wiped clean

12 oz. low-carb beer (Michelob Ultra is low-carb)

1/4 tsp. ground thyme

1½ c. rich beef broth

about 1 c. water

thickener of your choice

VARIATION:  Use 1 c. white or rose wine instead of the beer

DIRECTIONS:   Cut root tip and top 1″of green part off the leek.  Slice it lengthwise and wash carefully with water between layers to get all “hiding” dirt out.  Cut into 2″ pieces and set aside.  Wipe mushrooms clean with a dry cloth, cut huge ones in half, leave others whole.  Set aside.    Heat a large dutch oven or stew pot until nearly smoking and add coconut oil.  Sear the pieces of meat on high flame until they are well browned on each side.  Add yellow onion, garlic, broth, beer, water to cover meat, thyme, salt and pepper.  Cover and lower heat to  slow simmer.  Simmer 1 hour.   Add mushrooms and leeks, lightly stirring them into the broth.  Cover again and simmer for about 30 more minutes or until meat is very tender.  Serve with your favorite low-carb bread or dinner rolls and a salad or another vegetable if you prefer.  ENJOY!

NUTRITIONAL INFO:  Makes 4 servings, each contains: (I have calculated the stats below assuming you consume an entire 1/4 of  the thickened broth, which is probably unlikely.  Actual consumed net carbs on the broth might be less than the 6.22 g. shown below.  But the actual consumed would be difficult to calculate any other way than I have shown at 1/4 the broth, 1/4 of the meat and 1/4 of the veggies.)

310 cals, 10.4g fat, 7.55g carbs, 1.33g fiber, 6.22g NET CARBS, 40.2g protein, 450 mg sodium

Crawfish Pad Thai

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Crawfish Pad Thai

I’m very new to Pad Thai, although I’ve seen beaucoup recipes for it in cookbooks and on the internet.  I’ve deduced that it’s apparently like gumbo, in that every recipe is a little different.  There are similar ingredients in all of the recipes, however, so I went about concocting my own version, pulling from this recipe and that recipe.  I had no idea if the final dish was going to be good, and told my husband “If we don’t like it, we can just go out and eat.”  It surpassed our expectations!  Other than the fact I got it a little too hot with peppers, the overall flavor was truly OUTSTANDING!  I now see why people rant and rave about it.  I will definitely be making this dish on a regular basis in future!  I can’t wait to try it with pork, chicken and shrimp one day.

I’m showing a lesser amount of hot pepper ingredients below than went into my dinner tonight, as it was waaaaay too hot for us with 1/2 tsp. crushed red pepper AND the jalapeno.   This meal would be suitable for Atkins Induction Phase, Keto diets and would even fit a Primal-Paleo lifestyle if plan-appropriate sauce ingredients are used.

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

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

INGREDIENTS: 

3 cloves garlic, minced

3 T. rice vinegar

1 T. oyster sauce

1 T. coconut aminos, tamari or low-sodium soy sauce

1 drop or a whisper of your favorite sweetener (optional)

1 T. fish sauce

2 c. cooked spaghetti squash threads

2 T. olive oil

1 medium carrot, slivered lengthwise very thinly and cut into 2″ pieces

2 oz. purple onion

1 small jalapeno, seeded and slivered into very thin strips

1/8 tsp. crushed red pepper flakes (more if you like things HOT!)

1 c. bean sprouts (I had none on hand and used 1/3 c. slivered water chestnuts instead)

4 large green onions, chopped into ½” pieces

12 oz. crawfish tail meat, (I use cooked, frozen or you could substitute cooked shrimp)

3 large eggs, beaten

½ c. cilantro, chopped

1 T. butter

DIRECTIONS:  Cook half the spaghetti squash by slicing in half, removing seeds, putting cut side down into baking dish with 1/2″ water and microwaving on HI for 13 minutes.  Holding the squash half with a pot holder or towel, fork out threads from one half of the squash.  Reserve the other half of the squash for some other use.  In a small bowl, make a sauce of the first 6 ingredients.  Set aside.  Melt the butter in a non-stick skillet and scramble the beaten eggs lightly.  Chop with a knife a bit on a cutting board and set aside for now.  Cut up all the vegetables so they are ready for final cooking and assembly.  Heat the oil in a large non-stick skillet.  Add the carrot, purple onion, green onion and saute until tender crisp.  Add the cooked spaghetti squash threads, the bean sprouts (or water chestnuts) and crawfish tails (or shrimp).  Continue to stir-fry over medium-high heat for about 5 minutes, to allow flavors to blend.  Add the scrambled egg now and then the cilantro, stirring to mix them in evenly.  Lower heat.  Stir the sauce you prepared and pour it evenly over the mixture.  Stir one last time to mix everything thoroughly.  Remove from heat and serve at once.

NUTRITIONAL INFO:  Makes 6 servings, each contains:

178 calories

9.8 g  fat

8.9 g  carbs, 1.9 g  fiber, 7 g  NET CARBS

14 g protein

715 mg sodium

395 mg potassium

23% RDA Vitamin A, 15% B6, 65% B12, 11% C, 14% E, 53% copper, 21% iron, 12% magnesium, 27% manganese, 15% niacin, 33% phosphorous, 19% riboflavin, 53% selenium, 9% thiamin and 18% zinc

Currant-Spice Cookies

Click to enlarge

Click to enlarge

I’ve come up with a spice cookie for the holidays using my chewy Almond Butter Cookies basic dough.  All I did was add a splash of vinegar, blackstrap molasses and some spices and pressed a pecan half into each cookie.  They came out simply delicious!  Although similar to gingerbread cookies, the allspice makes these a little different in flavor.  My husband is quite fond of these and has eaten 3-4 already!  These cookies are not suitable until Phase 2 OWL of Atkins.  They are acceptable for Keto diets.  The oat fiber can be omitted making these OK for Primal-Paleo as well.

INGREDIENTS:

2 c. almond flour

½ c. coconut flour

1 T. oat fiber (omit for Primal or Paleo)

1 tsp. glucomannan powder (from the konjac tuber)

½ tsp. baking soda

1/8 tsp. salt

1/8 tsp. each allspice, nutmeg and cloves

½ tsp. ginger

1/16 tsp. cinnamon

liquid sweetener to equal 1/2 c. sugar

1 T. erythritol

1 large egg, beaten

2 T. almond butter

2 tsp. vanilla

1 tsp. cider vinegar (optional)

¼ c. imitation honey (use real honey for Primal-Paleo)

2 T. backstrap molasses

½ c. your favorite oil or softened butter

2 T. dried currants

24 pecan halves

DIRECTIONS:  Preheat oven to 350º.  In a large mixing bowl stir the almond butter and oil together until smooth.  Beat in the egg, vanilla and imitation honey.  Add the dried currants and stir.   Measure in all dry ingredients on top and stir well to form a smooth dough.   If your dough seems very dry or stiff (coconut flours vary), add in ½ beaten egg. Roll dough into 1″ balls and place them onto parchment lined baking sheet.  Dough is somewhat oily.  Leave 1″ space between cookies.  Press balls down to ¼” thick cookies with your fingers or the bottom of a glass.  Press 1 pecan half into each cookie center.  Pop pan into preheated oven.  Top with pecan halves and press slightly into the cookie.  Bake at 350º for about 7 minutes.  Do not over brown these cookies or texture will be drier and less chewy.  Remove from oven and cool completely on the pan before removing with a spatula.   These are delicate while hot but “firm up” nicely when they cool. Store in an airtight container.  These freeze nicely, too!

NUTRITIONAL INFO:   Makes 24 cookies, each contains:

133 calories

11.6 g  fat

5.97 g  carbs, 2.17 g  fiber, 3.80 g  NET CARBS

2.95 g  protein

54 mg sodium

46 mg potassium

7% RDA Vitamin E, 10% iron and 7.5% manganese

Smoky Hamburger-Cauliflower Casserole

Smoky Hamburger-Cauliflower Casserole

Smoky Hamburger-Cauliflower Casserole

This delicious, hearty beef casserole was inspired by this very simple Hamburger Recipe .   Linda has so many delicious, simple casserole recipes and was my cooking-Bible when I began low-carbing and had no idea what I was doing.

For my final dish, I substituted a somewhat richer creamy ingredient:  Jennifer Eloff’s marvelous Condensed Mushroom Soup (scroll down on the page) .  You should omit the xanthan gum in her soup recipe, as I also add a fair amount of Smoked Gouda cheese to the recipe, which nicely takes care of thickening the liquid in this recipe.  I also greatly increased the vegetables in the recipe for deeper flavor and added parsley and cayenne pepper.

This dish is very quick to make and can even be baked in the same skillet you used for sauteing!  I’m all about easy in the kitchen!  This entree would be suitable for all phases of Atkins, Keto diets and Primal diners who eat occasional dairy.  This one is not appropriate for Paleo.

INGREDIENTS:

3/4 head (5-6″) cauliflower, cut into flowerettes, steamed or boiled

1 T. butter, unsalted, melted

1 c. celery, chopped

½ c. onion, chopped

1 lb. ground beef (I used 90% lean grass-fed)

½ recipe Jennifer Eloff’s Condensed Mushroom Soup: (omit xanthan gum)

¼ c. chicken broth (I use homemade)

1  4-oz. can sliced mushrooms, undrained

1/8 tsp. black pepper

Dash salt

Dash cayenne pepper (optional)

¼ c. parsley, chopped

6 oz. shredded Smoked Gouda Cheese

DIRECTIONS:  Make the mushroom soup by that recipe’s directions, omitting the xanthan gum.  You will use half for this dish and can store the balance in the refrigerator for about a week.  Set aside for now.  Steam or boil the cauliflower until tender (about 15-20 minutes).  Drain well and set aside.

Preheat the oven to 350º.   In an oven-proof skillet over high heat melt the butter.  Add the onion and celery and saute/stir until they are tender.   Crumble the meat on top and continue to cook until the meat is no longer pink.  Add all remaining ingredients but the parsley (including the condensed soup and cooked cauliflower).  Stir gently to mix well and turn off the heat.  Sprinkle the parsley on top and press slightly into the surface of the casserole.  Pop skillet into your preheated oven and bake for 30 minutes.  Serve with a green vegetable or green salad.

NUTRITIONAL INFO:  Makes 8 servings (my skillet is 15″).  Each serving contains:

267 cals, 20g fat, 6.67g carbs, 2.17g fiber, 4.5g NET CARBS, 17g protein, 488 mg sodium

Ham-Blackeyed Pea Soup

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This is a soup I’ve made for several years now and it comes out consistently tasty even when I don’t measure a single ingredient that goes into the pot.  There’s just something magical about the flavors in this soup.  The ingredients and flavor additives just seem to be a marriage made in Heaven!  There are more vegetables in this than meat, so compared to my other soup recipes, this one’s a little carb-y, but worth every single carb in flavor and nutrition it yields!  This is not suitable for Induction unless you omit the peas.  It will work well in a Keto diet if you use soy black beans, as well as Primal-Paleo if you use a more plan-appropriate vinegar.  You can lower the per serving carb count on this soup by about 4 net carbs if you substitute soy black beans for the blackeye peas, but the flavor will not be quite as good in my opinion.

INGREDIENTS:

1 meaty ham bone

3 c. homemade chicken, pork or beef broth (I’ve used them all successfully)

2 c. diced cooked ham (from the bone above)

1  15-oz can diced tomatoes, no salt added (about 1¼ c., or 3 diced fresh Roma tomatoes)

2 large stalks celery, chopped

3/4 c. red bell pepper, chopped

4 oz. onion, chopped

3 cloves garlic, minced

1 c. parsley, chopped (loosely packed)

Dash black pepper

½ tsp. ground thyme

½ tsp. my Seafood Spice Blend

¼ c. vinegar (rice wine vinegar is what I use, but red wine vinegar or balsamic are suitable choices)

1 tsp. Sriracha chili sauce (or sub in 5-10 drops Tobasco or other favorite hot sauce)

3/4 c. frozen cut green beans, chopped a bit more (or cut okra)

1    15-oz can blackeye peas with their liquid (also known as cowpeas)

DIRECTIONS:  If you own a pressure cooker, that works wonderfully here.  It will see to it this soup is ready to eat in about 20 minutes.  If you don’t own one, you will need to cook your soup a little longer in order for the tougher vegetables to get completely tender. You don’t want crunchy veggies in soup.

Place the first 8 ingredients (through the garlic) into a pressure cooker, bring the pot to pressure on HIGH heat, then reduce and pressure cook for 10 minutes according to your cooker’s instructions.  If using a regular soup pot, you’ll need to simmer about 30 minutes.  Remove and bring down pressure in your pressure cooker quickly by running cold water over the top of the cooker until pressure button goes down.  Remove lid carefully to avoid a steam burn.  Using a pair of tongs, remove the ham bone to a cutting board, cool a few minutes.  Trim off all lean meat and dice.  Save the fatty/cartilage pieces for your dog or cat!  It’s real good for them and they love it so!  I usually get about 2 c. diced meat off my ham bones and that’s what my bone again yielded today.  Place the diced meat back into the soup pot and turn heat to low.  Add all remaining ingredients listed above, stir well and simmer 5 minutes longer.  Serve at once and ENJOY!  Leftovers will freeze well.

NUTRITIONAL INFO:  Makes 5 servings, each contains:

186 cals, 5g fat, 17.46g carbs, 4.18g fiber, 13.28g NET CARBS (about 9 net carbs if made with soy black beans), 17.6g protein, 1160 mg sodium  (most from the ham), 853 mg potassium

Southern “Cornbread” Stuffing

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If you’re looking for a low-carb version of Mom’s cornbread stuffing, you need look no further.  Southern girl that I am, I’m pretty fussy about cornbread stuffing!  I had about given up on finding a way to make it with low-carb breads and get MY definition of stuffing heaven. However………. this recipe is a great imitation of cornbread heaven for me.   It will grace your holiday bird, baked chicken, roasted pork or stuffed chops and make you PROUD!  It is hands down THE very best stuffing I’ve made since I began low-carbing over 4 years ago.   The bread in this recipe brings a slight corn taste to the stuffing (even if made without the corn flavoring!) that none of my previous trials have been able to achieve.  This is so close to my traditional buttermilk cornbread recipe, I’ll never make the higher-carb version again,……………not even for guests!

I’ve managed to trim down the carbs to make it acceptable for those following a low-carb lifestyle, something traditional cornbread stuffing can never do.  This recipe is NOT acceptable for Atkins Induction. If you are still in the Induction Phase of Atkins, or on an ultra-low-carb phase of Keto diets, try instead my Induction-friendly Eggplant-Jicama Stuffing.  By the way, this stuffing freezes well, as I have frozen it many times.  So you will be able to make your holiday stuffing ahead of time as long as you don’t actually stuff the bird cavity.  Just thaw and reheat your stuffing the day you plan to stuff or roast your meat.  TIP:  When baking and freezing stuffing ahead, slightly under-cook it so that when it is reheated and browned, it doesn’t dry out too much.

INGREDIENTS:

1 recipe of my Jalapeno Cheese Bread

6 oz. chopped onion

6 oz. chopped celery

1 stick unsalted butter (8 T.)

1 c. chopped parsley

4 tsp. Dad’s Poultry Seasoning (or whatever poultry seasoning you prefer)

½ tsp. black pepper

2 c. chicken broth, preferable homemade (best if 1 cup of this is pan juices from your turkey roasting pan)

2 beaten eggs

DIRECTIONS: Cook the cheese bread (omit jalapenos if you prefer, but I don’t) exactly as instructed in that recipe.  When completely cooled, coarsely break it up into a large bowl  Add the parsley and stir. Set aside for now.  When ready to put stuffing together, preheat the oven to 350º.

Melt the butter in a skillet and sauté the celery and onion until very tender.  I do NOT like crunchy bits in my stuffing! 🙂  Add the sautéed veggie mixture, butter and all, to the dry ingredients in the bowl.  Add seasonings and the beaten eggs.  Finally add the broth.  Stir well to blend all ingredients.  You may have to add a little more broth or turkey pan drippings if the resulting mixture is not moist but still thick and kind of ‘gloppy’ (is that a word?  LOL) but you don’t want the mixture soupy.  When well-blended, pour into a buttered 9×13 baking pan or two round baking pans.  I personally like to drizzle 1-2 T. more melted butter on top, but that isn’t necessary or included in the numbers below. Bake at 350º for about 30-40 minutes or until golden brown on top.

NUTRITIONAL INFO: Makes 12 servings (approximately 3/4 c. each).  Each serving contains:

282 cals, 26g fat, 7.16g carbs, 3.16g fiber, 4g NET CARBS, 9.1g protein, 190 mg sodium

Sausage-Stuffed Eggplant

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We just love eggplant and I like to fix them stuffed once in awhile.  Tonight I’m using pork breakfast sausage as the meat, rather than my usual seafood treatment of this wonderful vegetable.  This is a delicious, filling recipe that provides some impressive nuritional needs.  I usually serve this with a tossed green salad.  This dish is suitable for Induction provided you use an Induction-suitable  bread for the bread crumbs. It is great for Keto followers as well.  It is not suitable for Primal-Paleo as-written, but could be with minor tweaking (use coconut milk for the cream; use a plan-suitable bread)

INGREDIENTS:

1  10-oz eggplant

1 slice bacon, finely chopped

8 oz. pork bulk sausage (preferably homemade), crumbled (or Italian sausage)

2 oz. onion, chopped

2 oz. red bell pepper, chopped

½ c. parsley, chopped

1 slice my Gluten-Free Focaccia Bread, crumbled

¼ c. heavy cream

1/8 tsp. your favorite spice blend for pork

1 large egg, beaten with the heavy cream above

DIRECTIONS:  Preheat oven to 350º.  Cut stem off eggplant and cut in half lengthwise.  Carefully remove the flesh with a knifef, leaving ¼” on the skin to support the filling.  Chop the eggplant into ½” dice.  Brown bacon in non-stick skillet.  Add sausage, crumbling with your spoon as it cooks. Add onion, eggplant, red pepper, parsley and spice blend you have chosen to use.  Cook until vegetables are tender. Turn off heat.  Crumbled slice of bread into the pan, Add the cream/egg mixture and stirl all together well. Fill each half of the eggplant with 1/2 of the filling. Press it down slightly with your spoon or hands.  Place filled eggplant halves into a baking pan filled with ¼” water.  Pop pan into oven and bake for about 45 minutes.   The filling should be done and the flesh that was left on the eggplant should be done as well.  Carefully lift them out onto your serving platter using two large cooking spoons.  Serve with a green veggie or tossed salad.

NUTRITIONAL INFO:  Makes two large adult servings, each contains:

737 cals, 61.4g fat, 12.4g carbs, 4.7g fiber, 7.7g NET CARBS, 35g protein, 550 mg sodium, 831 mg potassium, 40% RDA Vitamin A, 44% B6, 92% B12, 80% C, 13% E, 11% calcium, 28% copper, 43% iron, 16% manganese, 64% niacin, 48% phosphorous, 43% riboflavin, 29% selenium, 45% thiamin and 42% zinc

Chicken Asparagus Soup with Dumplings

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Click to enlarge

It seems like no matter how much fresh asparagus I cook, there are always some spears leftover. This soup is a GREAT way to use a few spears of leftover asparagus.  Wonderful for a cold winter day or to nurse a bad cold.  Using canned chicken and having some of my little dumplings in my freezer as well, this was ready in just about 15 minutes flat!  It was delicious!  This recipe is suitable for Atkins Phase 2 OWL and Keto diets.  It is not suitable for Primal-Paleo unless the dumpling are omitted.  This is a very nutritious soup as well as being a very good one!

More delicious low-carb soup 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! (also available individually) from Amazon or here: 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  13-oz can of canned chicken breast, shredded

8 thin fresh asparagus spears, cut into ½” pieces

2 c. homemade chicken broth

¼ tsp. onion powder

½ recipe my Dumpling dough  (or you can sub in well-rinsed shirataki tofu “penne” noodles)

Salt and black pepper to taste

DIRECTIONS:  Open can of chicken and shred (with the broth) in a medium soup pot.  Add the broth, onion powder and asparagus.  Bring to a boil and reduce to a simmer.  Make the dumpling dough by that recipe’s instructions.  Form into ½” balls you roll up in your palms.  You will use only half of the dumplings in this soup, so bag up the rest and store in your refrigerator for another use.  They freeze nicely, too. Drop your small dumplings into the gently simmering broth, cover and cook exactly 7 minutes.   DO NOT LIFT THE LID during this 7 minutes. The dumplings will have slightly thickened your broth for you and the asparagus should be fully done now. Remove from heat, season with salt and pepper to taste and serve.

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

448 calories

19 g  fat

7.75 g  carbs, 4.90 g  fiber, 2.85 g  NET CARBS

56 g  protein

490 mg sodium

654 g  protein

15% RDA Vitamin A, 36% B6, 77% B12, 8% E, 35% copper, 49% iron, 16% magnesium, 62% niacin, 53% phosphorous, 41% riboflavin, 73% selenium, 14% thiamin, 65% zinc.

Pumpkin Coconut Ice Cream

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This pumpkin-coconut ice cream is simply delicious!  And we’re coming up on the season for such treats.  I go pretty heavy on the pumpkin and spices because I want a strong flavor.  If you love coconut more than we do, you might want to use more of the coconut cream and less of the heavy cream in yours. My hubby isn’t too fond of coconut and I’m not so crazy about it too often either.   This recipe is not suitable until you reach the Atkins “nuts and seeds” rung of the Phase 2 OWL carb ladder.  Keto followers can enjoy this one using all coconut cream and no heavy cream.  Primal devotees can as well if they use alternative sweeteners that are plan-suitable.

INGREDIENTS:

1 can (2 c.) pumpkin puree

8 oz. coconut cream

2 c. heavy cream

1 T. blackstrap molasses (or ¼ tsp. maple extract for lower carbs)

½ tsp. cinnamon

¼ tsp. each nutmeg and cloves

½ c. erythritol

2 pkts. stevia (I used Sweet Additions)

DIRECTIONS:  Mix all the ingredients in a bowl or a food processor until well blended.  Transfer the mixture to your ice cream maker and freeze per the machine’s instructions.  Serve immediately (preferably) and with the remainder, make ice cream bars if you have molds, or freeze all of it in a suitable plastic container.  I like to use flexible plastic or silicone for this so that when it freezes hard, I can twist the pan a little and loosen the “solid brick” and cut it into squares or slices to thaw slightly and serve.

NUTRITIONAL INFO:  Makes 10 level ½ cup servings, each contains:

227 cals, 24.2 g  fat, 7.84 g  carbs, 1.86 g fiber, 5.98 g  NET CARBS  (lower if you use maple extract), 1.53 g  protein, 25 mg sodium

Chicken with Spinach & Eggs

My father would have really liked my lunch today. When he was still active duty Air Force, he would often cook himself scrambled spinach and eggs for supper when he got home late night after a TDY flight.  He most often cooked bacon to have with it, but for today’s lunch, I wanted to use up a small bit of leftover baked chicken breast.   Man, oh, man, was the resulting dish using chicken ever tasty! I added a couple other flavor enhancers and most assuredly will make this again.   What a nice way to use up a small bit of leftover chicken meat!  This recipe is suitable for Atkins Induction, Keto diets and those Primal diners who eat occasional dairy.  However, as written, this recipe is not suitable for Paleo.   Get a load of the outstanding nutritional stats on this dish!  Not only an easy dish, but an amazingly nutritious one!

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.  A number of my recipes are also to be found in these cookbooks! Order any of our books from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

1 T. unsalted butter

¼ c. red bell pepper, chopped

1/2 c. frozen, chopped spinach

1 oz. cream cheese

2 large eggs, beaten

Dash each salt and black pepper

1/3 c. cooked, chopped chicken (I used breast meat)

¼ c. shredded Monterey Jack Cheese

DIRECTIONS:  Melt the butter in a small non-stick skillet and saute the bell  pepper until tender (mine was frozen, which is already soft when it defrosts, so I was able to bypass this step).  Add spinach and saute until all water has evaporated.  Add cream cheese and allow to melt.   Add beaten eggs and cook scrambled egg-spinach mixture until eggs are set.  My spinach/egg/cream cheese mixture was actually leftover from the day before, making my final dish even easier to throw together!   Remove from heat.  Sprinkle with salt and pepper lightly.  Transfer to a serving dish or plate if desired. Arrange chicken evenly over the top and finally with the cheese.  Microwave 1 minute on high to melt cheese.  Or, if not transferring from skillet, just place lid on skillet and reheat 1-2 minutes on low heat to melt the cheese.  ENJOY!  This was quite a tasty way to use up leftovers.

NUTRITIONAL INFO:    This recipe will serve 1 person.  The entire batch contains:

556 cals, 42g fat, 7.4g carbs, 3.2g fiber, 4.2g NET CARBS, 38.5g protein, 856 mg sodium

Spongeblob Squareburger

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Click to enlarge

You know, I don’t think I’ve ever watched that silly cartoon show my recipe title alludes to.  But I happened to be channel surfing last night and landed on that program and found myself watching for 15 minutes or so.  I guess either I’m too old, or I just don’t get the humor.  Ren and Stimpy I could watch, but not this one.  So when I was slicing up my latest tweaked version of my Induction-friendly Flax Bread today, I was reminded how the slices looked like a kitchen sponge.  Immediately I was smitten with this idea.

I had some unused grass-fed ground beef leftover from a beef-cabbage dish I made myself last night.  I added some pork sausage that was leftover as well.  That all made a nice 4.5-oz burger patty for one (luckily my hubby was off in Austin yesterday for a convention.  Then the creative cogs started clicking.  Anyhow, this little burger came together easily ans was very tasty.  It was incredibly filling with the flax bread.  I will definitely make this quick dish again!  Different butters and seasoning elements in the meat are of course possible variations.  The caramelized onions and smoked Gouda really made this dinner a success.

This recipe is suitable for Atkins Phase 2 OWL and Keto diets, however it is not suitable for Primal-Paleo due to the bit of Bourbon in the compound butter and the particular bread used.  With another compound butter and a Paleo bread, my Primal-Paleo readers could certainly give this square burger a go.  This recipe is for 1 burger, so just multiply the ingredients as needed for making more.

INGREDIENTS:

3 oz. grass-fed ground beef (mine was 90% lean)

1½ oz. bulk pork sausage (I use homemade)

2 oz. onion, sliced

1 T. my Bacon-Bourbon Butter, softened

Dash black pepper

1 oz. slice of smoked Gouda cheese

2 slices my Flax-Whey Protein Bread

DIRECTIONS:  Stack the two slices of bread on top of each other and trim off any uneven edges to get straight edges, like your Mom used to cut off the crusts fro you when you were young (my Mom made us eat the crusts, but I saw many a Mom do it!  Set aside for now.  In a small bowl, using a fork, mix the ground beef, sausage, bourbon butter and black pepper until well blended.  Using your palms and then enlisting the help or a straight-edge spatula, form a square meat patty slightly larger than your bread is cut right onto a non-stick skillet.  When you are satisfied with the shape, turn on the heat to medium-high and brown one side.  Flip the patty over and push to one side of the skillet and saute the sliced onion along side the meat in the pan drippings, turning them several times as the meat browns. When the meat is fully cooked turn off the heat.   Place one bun onto your plate.  Set the meat on top.  Place the brown, caramelized onions in a “blob” on top of the meat.  Next place the slice of smoked Gouda on the onions and invert a bowl or small pan over the stack to allow steam to heat/melt the Gouda, but just until it slightly softens (but isn’t running all over the place).  Remove the inverted “dome” and place the top bun piece on top and serve at once.  You’ll notice in this first version I used my 8-Seed Crust mixture sprinkled on my bread when I made it.  That was quite good on this burger, too!  Kind of like an onion-y “Everything Bagel” topping, that blend. 🙂

NUTRITIONAL INFO:  This recipe makes 1 squareburger. Because I’m on Induction once again to break a long stall, I had to make mine with my flax bread, making this recipe pretty carb-y “as written”.  But there are breads with much lower stats you can use, like my Gluten-Free Focaccia Bread.

Made with my Flax-Whey Protein Bread: 1046 calories, 83 g fat, 26.6 g carbs, 17.4 g fiber, 9.2 g NET CARBS, 65.2 g  protein

Made with my Gluten-Free Focaccia Bread: 673 calories, 55 g fat, 10.3 g  carbs, 2.3 g fiber, 8.0 NET CARBS, 36.5 g  protien

Crawfish Stuffed Tilapia

Crawfish-Stuffed Tilapia

I’ve never baked whole Tilapia before tonight!  We lived on the Texas Gulf Coast for many, many years where I stuffed flounder, red snapper and sea trout.  The fish markets all sold fresh caught tilapia, but I tended to not buy them when the prettier fish were readily available.

Needless to say, this evening’s dinner was a learning curve for me AND my husband:  me for the cooking of it; him and I both for how to eat around the skeleton of bones in a whole tilapia, knowing nothing about the bone arrangement in them. They certainly are not as easy to eat as whole flounder, but I didn’t find them as difficult to eat (bone-wise) as fresh trout or bluefish, so I can’t really complain overall.

The taste was FANTASTIC!  Much better than the frozen tilapia filets from the grocery store I have cooked.  I found these whole wild-caught tilapia at Sam’s yesterday and thought I’d try them out.  They came cleaned, already scaled and individually frozen in plastic vacuum sleeves.  After thawing and washing well with cold water, I cut the usual “H” pattern down one side like I do flounder for stuffing, slid the knife along the bones I could feel with the knife (much of cooking is by ‘feel’) and opened them up on one side to receive the stuffing.  I had a half package of crawfish tail meat in my freezer, but no shrimp, so crawfish was the only option for stuffing.  The final dinner was VERY tasty.  My husband said this was so good, to be SURE and post it for my readers!  We both found whole tilapia to be ever so much better than the frozen tilapia filets I can usually get here in Central Texas.  So I hope Sam’s continues to carry this product. For this recipe to be suitable for Atkins Induction, you will need to substitute a flax-based bread like the One Minute Muffin in the stuffing.  This recipe is acceptable for Keto diets and if a Paleo-Primal bread is used (or it is omitted) this is also suitable for those lifestyles.  A  quick glance at the nutritional info will sway you to include fish and crawfish into your diets much more often than most of us do.  A very healthy meal, this one!

INGREDIENTS:

2   approx 3/4 lb. tilapia, cleaned and scaled  (yields about 7-8 oz. per fish after head, tail and bones are removed)

3 T. total, unsalted butter

5″ stalk of celery, chopped

2 oz. red bell pepper, chopped

1 oz. onion, chopped

Dash salt

¼ tsp. my Seafood Spice blend

Dash black pepper

2 slices my Gluten-Free Focaccia Bread, crumbled

6 oz. crawfish tail meat, shelled (I used frozen, already cooked)

VARIATION:   Add some chopped, browned bacon to the stuffing.  Shrimp instead of crawfish tails (or conbination of the two) would also be good for the stuffing.

DIRECTIONS:  Make a knife cut down the center of the fish’s side until the knife hits resistance (likely the backbone).  Next make a top and bottom crossbar cut to form an “H”.  Now, doing one side at a time, slide the knife down the left side gently, resting it on the bones as you go and free the flesh from the bones as best you can. Then slide the knife in a similar manner down the right side.  It doesn’t have to be perfect, so if this is your first time, messing it up isn’t a catastrophe.  🙂  Lay the two flaps of loosened flesh back out of the way (like opening an outdoor cellar door) to form a nice little cavity inside to fill with stuffing. Lay the fish on a silicone or parchment covered pan or a well-greased one (I used a silicone sheet).  Set the pan of fish aside while you make the stuffing.

Preheat the oven to 350º.  Melt 2 T. of the butter in a skillet.  Add the Louisiana Cajun “Trinity” (celery, bell pepper and onion :)) and saute until tender.  Add the salt, black pepper and Seafood Spice blend.  Stir well to blend the ingredients.  Add the crawfish tail meat and saute a minute or so until done (if not already cooked).  Remove from heat and add the breadcrumbs.  Stir well.

Using a medium spoon, fill each fish with half the stuffing.  You will likely have to press it down firmly for it all to stay in the cavity you formed.  Fold the flesh back up over the stuffing as best you can and press again.  Place the last tablespoon of butter in the pan between the fish and pop into the 350º oven. When the butter has melted, pull out the pan and baste the outside of the fish with it and put back into oven.  Bake for about 20-25 minutes or until flesh appears opaque and flaky (not raw).  I have a super long blade spatula for lifting fish off pans, but if you do not, I recommend using two small ones to lift the fish out onto your serving platter or dinner plates.  I served mine with a lovely green salad.  I hope you enjoy this recipe as much as we did.  We haven’t had whole, stuffed fish in a very long time and we both had forgotten how much we like it.

NUTRITIONAL INFO:   Makes two individual stuffed fish, each contains:

575 cals, 33g fat, 6.5g carbs, 2.4g fiber, 4.1g NET CARBS, 65g protein, 646 mg sodium

Kale Sofrito

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Kale sofrito (entire batch or 2 c. shown on a salad plate)

Man, I’ve discovered yet another delicious use for my tasty Sofrito sauce!  If you like kale, you really need to try this recipe.  Best kale dish I’ve ever eaten!  If you’re not so fond of kale, you might just like it cooked THIS way!  One tiny little addition to my usual boiled kale and onions recipe took it to a whole new flavor level.  What a flavor transformation!  Neither the kale nor the Sofrito tastes were dominant, but they complimented each other nicely.  The Sofrito addition rounded off that cruciferous taste kale has!……… TOTALLY!!  I sometimes fix kale as a side dish with a meat entree, but sometimes I will just eat 2 servings and call it a full meal…….usually at lunch time like today!

Kale and onions alone are pretty carb-y, so you might not be able to fit this dish into your meal plan during Atkins Induction Phase, although all the ingredients are allowable during Induction.  When you take stock of the nutritional info below, you are definitely going to want to fit this into your regular recipe rounds on a regular basis once you reach Phase 2 and begin to up your carb levels a bit.  Just look at how nutritious it is!  This dish is suitable for other Keto diets and Primal-Paleo programs as well.

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

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

 

INGREDIENTS:

2 slices bacon

2 oz. onion, chopped or sliced coarsely

1 small bunch kale (I forgot to weigh, but about 3-3½ cups after stemming and chopping)

2 T. my Sofrito sauce

Dash salt and coarse black pepper

Enough water to cover veggies

DIRECTIONS:  In a medium soup pot, brown the bacon partially, add the onion and saute until the onion begins to caramelize and brown.  Stem and coarsely cut up the kale leaves.  Add to the bacon and onions, along with the Sofrito, salt, pepper and cover all with water.  Bring to a boil and then lower heat to a gentle simmer for about 20-30 minutes.   I do not cover any green vegetables when cooking, as covering them makes them turn much browner or yucky green during cooking.  When done, drain off the liquid into freezing containers for future vegetable soup stock.  It’s wonderful that way plus you recapture vitamins and minerals that were lost to the  stock during cooking!    🙂

NUTRITIONAL INFO:  Makes four ½ c. servings, each contains:

90 calories

6.15.3 g  fat

6.55 g  carbs, 1.25 g  fiber, 5.30 g  NET CARBS

3.65 g  protein

170 mg sodium

 

Porc à la Mayonnaise

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Click to enlarge

I made some fresh homemade mayonnaise today not only because my jar in the refrigerator was nearly empty, but I also needed some to use on some pork loin I was planning to bake tonight.  This simple, very nutritious dish was VERY good and my husband REALLY liked it, but then he really likes any creamy pork dish.   🙂   Me, I love rosemary and onion in just about anything:  bread, crackers, pork, beef, lamb, chicken.  That is indeed a flavor match make in heaven.  This dish is easy yet really delivers on flavor.  The meat comes out tender and not the slightest dry, as pork loin can be sometimes since it is so lean.  This recipe is suitable for all phases of Atkins, Keto diets, and Primal or Paleo regimens 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:

16 oz. boneless pork loin or pork steaks, cut ½”  thick

2 T. fresh rosemary (or 1 T. dried)

½ tsp. onion powder

Dash each coarse black pepper and cayenne pepper

6 T. my Homemade Mayonnaise

2 oz. onion, sliced crosswise into very thin ringlets

1 sprig fresh rosemary for garnish (optional)

DIRECTIONS:  Preheat oven to 350º.  Pound the meat on a wooden board with a meat tenderizer or mallet on both sides.  Sprinkle all meat surfaces with the onion powder and a light dusting of black pepper and ever so little cayenne pepper.  Lay the meat slices on a non-stick or oiled baking pan.   Spread the homemade mayonnaise evenly over the tops of the slices of meat.    Chop and sprinkle half the rosemary over the meat.  Slice the onion as thin as you can and separate into ringlets.  Place them evenly over the meat, overlapping as needed.  Sprinkle the remaining rosemary on top. Pop the pan into 350º oven for about 35-45 minutes or until done.  Serve with your favorite vegetable sides.  I served it with mashed cauliflower and fresh green beans.

NUTRITIONAL INFO:  Makes four 4-oz servings, each contains:

386.5 calories

27 g  fat

1.52 g  carbs, .27 g  fiber, 1.25 g  NET CARBS

33 g  protein

65 mg sodium

463 mg potassium

5% RDA Vitamin A, 39% B6, 67% B12, 8% D, 21% E, 21% copper, 34% iron, 11% magnesium, 37% niacin, 51% phosphorous, 60% riboflavin, 143% selenium, 73% thiamin, 47% zinc

Crawfish-Clam Chowder

Click to enlarge

Crawfish-Clam Chowder

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. Just get a load of the macro stats below!  That is NOT a mistake on the B12.  Clams are just so good for you.  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!  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.

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 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. 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

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

Irish Whiskey Bacon-Cranberry Chutney

Click to enlarge (shown on Grass-Fed Beef Chuck Roast)

Click to enlarge (shown on Grass-Fed Beef Chuck Roast)

This delicious sauce was inspired by a recipe I saw on Rhubarbandhoney.com.  http://rhubarbandhoney.com/2013/03/17/drunken-irish-bacon-jam/ .  The 3 key ingredients of my recipe are the same, but there my version parts paths with the inspirational recipe.  I quadrupled the Irish Whiskey, introduced orange marmalade and fresh orange juice, used fresh jalapenos rather than jalapeno jelly and I added fresh cranberries.  My method of preparation was stovetop since I don’t own a crockpot.  I don’t care for the visual appearance of the processed jam, and preferred to leave mine chunky so the cranberries show up nicely.

I can’t wait to try this chutney on my holiday turkey this year, my next roasted chicken, duck or with my next pork roast or pork chops!  Would probably be good with lamb chops, too!   It has a simply wonderful sweet and tart taste with a bit of a jalapeno bite that really delivers on flavor!  My thanks to Kimberly for this lovely idea.  It will definitely be in my regular holiday menu from now on, as I’m not so fond of traditional cranberry sauce.  🙂

This recipe is not suitable until Atkins Pre-Maintenance or Maintenance due to the orange ingredients.  Keto devotees can enjoy this as the carbs are pretty low, but it would not be appropriate for Primal-Paleo without several changes, lie using molasses instead of the sugar-free syrup and using a plan-acceptable orange marmalade.

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

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

INGREDIENTS:

1½ lb. bacon (about 16-18 slices), chopped into ½” pieces

2 medium onions (8 oz.), chopped

4 cloves garlic, minced

½ c. apple cider vinegar, preferably raw,unfiltered

½ c. water

½ c. Irish Whiskey

¼ c. fresh squeezed orange juice

¼ c. my sugar-free Orange Marmalade

½ c. erythritol

¼ c. sugar-free maple syrup

3 jalapenos, seeded and chopped fine

1 c. raw cranberries, cut in halves (or ½ c. sugar-free dried berries, but add those before the long simmer so they will get tender)

DIRECTIONS:  Cut the bacon, onion and jalapenos and set them aside.  Mince the garlic and set aside. In a large non-stick skillet or wok, brown the bacon until it is medium brown but not real crisp. Drain on paper towels.  Pour off and store for other use all the grease but 2 T..  In the remaining 2 T. grease, saute the onion, garlic and half of the chopped jalapeno until the onion is tender.  The jalapeno will lose most of its bite during the cooking.  If you don’t like hot jalapeno flavor, you might want to add ALL the jalapeno now.  Stir in the orange marmalade.

Add the vinegar, water, Irish Whiskey and fresh orange juice.  Stir to mix. Now stir in the erythritol and maple syrup.  I using dried cranberries, add then now!  Reduce heat to lowest setting and simmer uncovered until it the chutney begins to thicken up a bit as some of the moisture evaporates.  That will be about 1-1½ hours.  Add the remaining jalapeno (this jalapeno will NOT lose it’s bite as it is virtually not cooked at all).     Now add the raw cranberry halves.  Simmer just until the berries slightly soften, or 3-4 minutes.  Turn off heat.

Serve immediately or when cooled, spoon into tightly-lidded jars and store in the refrigerator until ready to serve.  Should keep about a month in the refrigerator and should freeze nicely for several months.  Reheat over low heat or in the microwave on DEFROST just before serving.

NUTRITIONAL INFO:   Makes 1 quart (4 cups) or sixteen ¼c. servings.  Each ¼ c. serving contains:

92 calories

5 g  fat

3.26 g  carbs, .63 g  fiber, 2.63 g  NET CARBS

3.36 g  protein

197 mg sodium

Grilled Chicken-Cauli Bake

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Some items in the refrigerator came together to make a very tasty, quick lunch today.  As my cauliflower was leftover, prep was a cinch.  This dish took all of 10 minutes to get into the oven. If cooking your cauliflower from scratch, you’ll need to allow an extra 10 minutes to cook that.  The dish has a Latino flavor you’ll LOVE!  This dish is Atkins Induction friendly and Keto suitable as well.  It’s not however acceptable for Primal or Paleo due to the cheese and I don’t think that can be omitted here.

INGREDIENTS:

1½ c. leftover, grilled chicken, skin on (any cooked chicken is OK, but won’t have the great smoky flavor)

¼ large head cauliflower (or 2 c. cooked cauliflower)

2 T. Ro-Tel tomatoes and green chiles (solids only)

1 T. my Sofrito sauce:  https://buttoni.wordpress.com/2013/05/21/sofrito/

4 oz. Cheddar cheese, shredded

Dash ground cumin

DIRECTIONS:  Cut up or shred the chicken into small bite-sized pieces into a medium bowl.  Boil or steam the cauliflower until just tender if you don’t have any leftover on hand.  Drain your cauliflower well and add to the bowl.  Add the Ro-Tel tomatoes, sofrito and cumin.  Stir to mix well.

Lightly oil a medium baking dish (mine was 6×8).  Spoon half the mixture into the dish.   Spread half the cheese on next.  Spoon the rest of the chicken mixture into the dish and top with the rest of the cheese.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

407 calories

23.2 g  fat

9.2 g  carbs, 2.9 g  fiber, 6.35 g  NET CARBS

40 g  protein

1000 mg sodium

653 mg potassium

20% RDA Vitamin A, 37% B6, 30% B12, 71% C, 28% calcium, 22% iron, 17% magnesium, 12% manganese, 60% niacin, 60% phosphorous, 36% riboflavin, 54% selenium, 35% zinc

Caribbean Shellfish on Zoodles

Click to enlarge (shown made with crawfish)

Click to enlarge (shown made with crawfish)

This delightful dish was a very pleasant surprise. DELICIOUS!  And check out the amazing nutritional stats below!  Extremely healthy food, this one is!  It uses my Puerto Rican Sofrito Sauce in yet another wonderful combination of flavors and is served on a bed of zucchini noodles, known as “zoodles” in the low-carb world.  It can be served on regular pasta for your non-low-carb guests.  The dish can also be made with shrimp or lobster.   If you are not still in the Atkins Induction Phase, the addition of 1/4 c. white wine to the seafood mixture would be divine, otherwise use the stock as noted below.  As written, this recipe is suitable for Atkins Induction and most other Ketogenic  diets.  If the cheeses are omitted it would be suitable for Primal and Paleo as well.

INGREDIENTS:

4 T. unsalted butter

1 oz. onion, sliced

2 oz. red bell pepper, sliced

½ c. parsley, chopped

¼ c. my Sofrito sauce: https://buttoni.wordpress.com/2013/05/21/sofrito/

1 T. Parmesan cheese, grated

12 oz. crawfish tails (or shrimp, or lobster chunks or any combination of them)

¼ c. homemade seafood stock, chicken stock or white wine (no wine if still in Atkins Induction)

1/4 tsp. salt

Dash each black pepper and cayenne pepper

1  4-oz. can of mushrooms (with their liquid)

4 T. heavy cream

Dash of your preferred thickener (if you feel it is needed, I did.)

¼ c. Monterrey Jack or other cheese (for garnish)

16 oz. zucchini, washed and julienned into long “noodle” threads

DIRECTIONS:  Melt the butter in a skillet.  Add the onion and red bell pepper and saute over high heat until the vegetables are tender.   Lower heat to medium, add the parsley, Sofrito, shellfish and stock or wine.  Add mushrooms, salt and peppers to season.  Turn heat to lowest setting, add the cream and Parmesan cheese.  Let simmer about 5 minutes, stirring several times to uniformly mix the sauce with the shellfish.  this will allow the cream to reduce and thicken the sauce just a bit.  If you want it thicker, use your favorite thickener to reach the desired thickness.  Lower heat to lowest setting while you prepare the zoodles.

Julienne the zucchini into noodle-like strips with either a hand-held julienne peeler (what I use) or if you own one, a spiral slicing machine like a Spirooli.  In a non-stick skillet over medium heat, heat 1 tsp. olive oil.  Saute and stir the zucchini noodles continuously in the heated oil just until they are softened and translucent.  Spoon 1/4 of the sauce over 1/4 of the zoodles for each serving and garnish each serving with 1 T. grated Jack cheese.  I hope you enjoy this dish as much as we did!

NUTRITIONAL INFO:  Makes 4 servings, each contains:

317 calories

24 g  fat

7.25 g  carbs, 2.50 g  fiber, 4.75 g  NET CARBS

20.7 g  protein

525 mg sodium

881 mg potassium

32% RDA Vitamin A, 19% B6, 79% B12, 84% C, 13% E, 9% calcium, 82% copper, 23% iron, 22% magnesium, 39% manganese, 33% niacin, 53% phosphorous, 14% riboflavin, 59% selenium, 11% thiamin, 34% zinc

Grilled Chicken Salad

Click to enlarge (shown with my Balsamic Vinaigrette)

Grilled Chicken Green Salad (shown with my Balsamic Vinaigrette)

The light and delicious salad shown above makes a complete meal.  I’ve eaten it both for lunch of dinner.   It’s one of my favorite ways sto use 1-2 pieces of leftover grilled chicken if that doesn’t go into a sandwich first.  I remembered I had a char-grilled chicken breast in my freezer and decided to thaw and slice it to have atop our salads.  We both love smoked meats, and to go on green salads……well hwo can you go wrong?  A very nice and easy meal, this one!   This salad can easily help you stay within your carb limits!  This salad is suitable for all phases of Atkins, Keto diets and Primal-Paleo consumption 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:

2½-3 c. loosely packed mixed salad greens of your choosing (enough to fill a dinner plate nicely)

¼ small carrot, sliced thinly (optional)

5 thin slices cucumber

3 cherry tomatoes, sliced in halves

3 oz. grilled chicken breast, sliced thin (I leave the skin on)

1½ T. my Balsamic Vinaigrette

DIRECTIONS:  Cut up and plate the salad greens, carrot, tomatoes and cucumbers.  Slice and add the grilled chicken.  Top with the dressing and serve.  ENJOY!

NUTRITIONAL INFO:  Makes salad for 1 person.  This salad contains:

329 calories

20.2 g  fat

8.9 g  carbs, 4.1 g  fiber, 4.8 g  NET CARBS (3.6 if you omit the carrot)

25.7 g  protein

356 mg sodium

415 mg potassium

Balsamic Vinaigrette

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This delicious vinaigrette is good on green salads, cucumber salads, tomato or mushroom salads.   With a little more extra-virgin olive oil added, it makes a wonderful dipping oil for homemade breads to compliment your next Italian dinner!  I rarely actually measure any of these ingredients, but did so to develop a recipe I could finally get around to adding to my website recipe collection.  I have just never thought of dressings as needing recipes before.  I just start throwing stuff into a bowl until it tastes good enough to put on my salad.  🙂 I like to use this recipe also as a dip for bread when I serve Italian fare.  It is particularly good with my Gluten-Free Focaccia bread baked as a loaf, then sliced for dipping: https://buttoni.wordpress.com/2013/04/22/gluten-free-grain-free-focaccia/.   This recipe is suitable for Atkins Induction, Keto programs, and Primal-Paleo as well.

INGREDIENTS:

½ c. extra virgin olive oil

2 T. balsamic vinegar

1 clove garlic, minced

1/8 tsp. onion powder

¼ tsp. crushed red pepper flakes (or 1/8 tsp. ground cayenne)

¼ tsp. dried oregano, crushed

Dash salt

1/8 tsp. coarse black pepper

DIRECTIONS:  Mince garlic into a small bowl. Measure out all other ingredients into the bowl.  Stir ingredients well.  This is best made a day ahead, but that is not absolutely necessary.  Don’t be alarmed that your spices and garlic will turn dark overnight.  Balsamic vinegar stains foods that way. I transfer any leftover to an old bottle and just store in at room temperature in my pantry.  It keeps a very long time that way (the oil is the first to go rancid, so one smell will tell you when it is time to toss it out).  Store in your refrigerator if you prefer.  I usually use mine up in a week or so, so spoilage has never been a problem for me.

NUTRITIONAL INFO:   Makes about 10 Tablespoons of dressing.  1 T. contains:

99 calories

11 g  fat

.73 g  carbs, .40 g  fiber, .33 g  NET CARBS

.05 g  protein

36 mg sodium

7 mg potassium

10% RDA Vitamin E

Inside-Out Pizza Muffins

Click to enlarge

Inside-Out Pizza Muffins

I saw the cutest little salami “bowls” on Blueberriesandblessings.com yesterday. I thought they were so clever!    I wanted to try my hand at these cute little “bowls”, and saw so many potential uses for them!  So this first incarnation evolved literally as I threw it together for lunch today.  The first time I made the little “bowls” exactly as she did.  But 400º and 10 minutes was too hot for my oven.  The first batch of “bowls” almost burned.  Then I made them again but this time at 350º for only 6 minutes, which turned out to be just perfect in my oven. You only want to partially cook the salami to firm it up.

You can use any toppings, but I have provided the nutritional stats for the toppings I chose today for my crust-in-the-middle pizza muffins.  You can use a slice of any low-carb bread you have on hand, or even cut up a low-carb tortilla, or a Joseph’s Oat Fiber/Flax Pita for the center crust layer.  I used a slice of my Gluten-Free Focaccia Bread I had in my freezer (defrosting it first, of course).   I wanted the bread layer real thin, so I sliced the bread less than ¼” thick laterally, so I ended up using only about 3/4 of a whole slice.  I sliced the slice laterally one time and cut each thin layer into 4 small squares, using 6 of the 8 squares for my recipe.

The final pizza muffins were FANTASTIC!  Not too salty, not too cheesy, not too gooey and easily hand held for eating.

No Fork or Plate Needed!

No Fork or Plate Needed!

It took 3 of these to fill me up at lunch, as I ate nothing else along with them.   There are Just 4 bites in these.  I used a square muffin pan for mine, but a round one will work just fine. This recipe makes six of these babies and serves two adults in my opinion.  But as usual, I will provide per piece stats and you can judge what you think a serving size is.  🙂

In order for this to be suitable for Atkins Induction, you will have to use an Induction-friendly bread like Oopsie rolls or flax bread sliced thin.  These are suitable for most Keto dieters.  Primal folks will need to use a plan-suitable bread in the middle.  These are not Paleo suitable.

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 receive money 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:

6 slices hard or Genoa salami (I used Hormel)

1 slice Gluten-Free Foccacia Bread

3 oz. pork breakfast sausage

1 oz. onion, finely chopped

6 tsp. (2 T.) tomato paste

3 oz. mozzarella, shredded (I find cheese very salty and use much less than some folks.  Add more if you care to.)

1/4 tsp. Italian seasoning or crushed dried oregano leaves

½ oz. green bell pepper, sliced into 12 pieces

6 olives, sliced

DIRECTIONS:  Preheat oven to 350º.  Push 1 slice of salami down into the slots of a muffin pan (square or round will work just fine). Pop pan into oven and bake for 6 minutes.  Remove from oven.  Brown the pork sausage and onion together in a non-stick skillet just until no longer pink.  Remove from heat.

Now you’re ready to to construct your pizza muffins.  Slice your bread laterally into 2 thinner slices and then slice each of those into 4 squares (you will use only 6 of the 8).  Push one square of bread down firmly into each salami “bowl”.  Trim if necessary to allow the bread to sit flat at the bottom of the salami “bowl”.  Spread 1 tsp. tomato paste atop each bread slice.  Sprinkle the sauce evenly with the Italian seasoning.    Sprinkle about 1 tsp. mozzarella on each muffin next.  Then 1/6 of the browned sausage and onion mixture.  Than sprinkle 1 tsp. more cheese on top.  The cheese acts as a binder for all the ingredients. Top with sliced olives (1 olive per muffin) and place 2 pieces of the bell pepper on each.  Pop into a 350º oven for about 8-10 minutes or until they are lightly browning on top.  Lift them gently out of the pan slots with a knife tip or fork and place on a plate.  Serve at once.

NUTRITIONAL INFO:  Makes 6 pizza muffins, each contains:

131 calories

23 g  fat

2.38 g  carbs, .60 g  fiber, 1.78 g  NET CARBS

335 mg sodium

Kale-Orange-Walnut Salad

Click to enlarge

We’ve covered my favorite soups thoroughly this week.  Now I’d like to shift my readers thoughts to the next meal course:  salads.  As a child I didn’t much care for salads.  It wasn’t the greens that I didn’t care for, but rather the dressings.  The sourness of vinegar, nor mayonnaise-based dressings were my cup of tea.   When I discovered how to make homemade mayonnaise after I got married…….well my world flipped on its head.  I loved the homemade variety of this famous condiment.  And man, oh, man did it ever lend itself to endless variations for salad dressings!

And once I tasted balsamic vinaigrettes, well the world of tart dressings expanded immensely for me.  That edge of sweetness was apparently what I craved on a salad.  So I’d like to re-share some of my all-time favorite salad creations with these two foundational dressings.  My favorite was created from a lovely bunch of kale.  Rather than cook it all, which was my traditional approach to this leafy green, I decided to try a raw kale salad one night.  I’d seen in magazines people eat it raw, so I thought why not?

Since kale is a bit stronger than other greens when cooked, I thought a bit of fruit might round out any bitterness of the vegetable when eaten in its raw state.  And it did!  The earthy taste of the walnuts and walnut oil playing off the citrus in the orange vinaigrette are pure heaven in this salad.  It is delicious and perhaps my favorite salad of all time now, to be quite honest.  I serve it often.  Even my husband loves this one, and he’s not fond of walnuts or nuts period!  I do hope all my readers will try this one on your less-than-enthusiastic salad eaters.  It will change them I’m convinced!

This recipe is not suitable until you reach the the higher fruit level of the Atkins OWL carb ladder (Phase 3).  It is perfectly OK for Ketogenic diets (although you may want to use lower-carb berries rather than oranges).  It is also suitable for Primal and Paleo as well.

You will find many more delicious salads and dressings like this in the hottest selling Low Carbing Among Friends cookbooks.  International author Jennifer Eloff has pulled in the most incredible talent on the the low-carb cooking scene.  Together they bring to you a bevy of tasty recipes you will be proud to serve to friends or family.  Order your personal set (or individual volumes) today from Amazon or here:   http://amongfriends.us/order.php 

BASE SALAD:

1½ oz. kale leaves, stems removed, sliced thinly  (this was 2 large leaves for me)

2 oz. raw onion, sliced thinly (I only had white on hand, but red onion would be perhaps even better)

½ oz. walnuts, coarsely broken apart  (about 7 halves)

2   ½”-slices of orange, cut into thirds

ORANGE VINAIGRETTE:

1 medium orange (you will only use part of it for this recipe)

2 T. walnut oil (important not to substitute other oils here)

2 tsp. balsamic vinegar

2 T. orange juice (fresh squeezed)

Dash each salt and coarse black pepper

Dash garlic powder (optional)

DIRECTIONS:  Cut the orange in half across the segments.  Peal one half of the orange with your knife.  Cut away 2 slices about the size of two large sections and cut the two into about 6 bite-sized pieces.  Set aside.  In a small bowl, squeeze out 2 tablespoons of orange juice from the uncut half.  to the orange juice, add the walnut oil, balsamic vinegar, salt, pepper and if using, the garlic powder.  Stir and set aside.

Remove the tough stems from the kale.  Wash and dry the leaves.  Julienne slice the kale (thinly) and place into a medium salad serving bowl (unless you plan to plate the salads individually). In that case, you can use any old bowl large enough to toss this in.  Add the thinly sliced onion, walnuts and pieces of orange.  place the bowl of greens and fruit in your refrigerator until ready to serve.

The final step right before serving is to pour the orange vinaigrette over the greens and toss well to coat.  If you wish to plate it, place half the salad onto each of two individual serving plates. Garnish with a slice of orange if desired.  I didn’t have any tonight, but a sprinkle of pomegranate kernels would be delicious as well as pretty on this salad.  🙂

NUTRITIONAL INFO:   Makes 2 servings, each contains:

206 cals, 18.4g fat, 9.85g carbs, 3.2g fiber, 6.65g NET CARBS, 2.3g protein, 90 mg sodium

Griddled Biscuits

Griddled Chia Biscuits

Griddled Chia Biscuits

This past week while driving home from a vacation through the Missouri-Arkansas Ozark Mountains I experienced something culinary that was totally new to me.  We stopped in a little northeast Texas town called Athens and ordered breakfast.  When my biscuits were served, I discovered they were cooked on a griddle like pancakes!  Man, were those things ever melt-in-your-mouth good!  Buttery deliciousness inside and out!  You almost didn’t need to add more butter they were so good just plain: light and fluffy.  NOTA BENE I said “almost” didn’t need more butter. 😉  I am a low-carber, so mine naturally had to have more butter.  😉  How I do love butter!

My husband and I just LOVED these griddled biscuits!  So I was determined to try my hand at griddling some as soon as I got back home.  Did so this morning and we were quite pleased with the result.  This particular recipe seemed a little denser than when it is baked in the microwave for some reason.  I want to try some of my other fluffy biscuit recipes using this griddle method to see which one cooks up the lightest and fluffiest this way.   I’ll post those trials as soon as I am happy with the results.  I order my oat fiber and glucomannan at Netrition.com.  Some health food stores carry such items, too.

I started out with my chia gel microwave biscuit recipe, added a dab of cream cheese for richness and gave this method a try.  They came out GREAT!  Not quite as good as the diner’s version, but good nonetheless.  No need to heat up your kitchen in the summertime just to have good biscuits for breakfast!

I do so love the built-in portion control of smaller biscuit recipes like this because then we don’t overeat.  This recipe is quick, easy and super good!  It is, however, not suitable until the highest (grains) rung of the OWL carb reintroduction ladder of Atkins Phase 3 (Pre-Maintenance).  It is suitable for most ketogenic diets but is not suitable for Primal-Paleo followers.

More delicious low-carb breakfast goodies 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! (also available individually) from Amazon or here: 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 T. oat fiber (omit for gluten free. Instead use 1 T. more each of almond flour and whey protein powder OR just add 1 T. coconut flour + 1 T. more warm water if batter is too stiff)

2 T. almond flour

1 T. unflavored, unsweetened whey protein powder

1 T. egg white powder (or 1 T. more whey protein powder)

½ tsp. baking powder

½ tsp. glucomannan powder

1 T. cream cheese, softened

1 tsp. butter, unsalted, softened

2 T. grated Monterrey Jack cheese

1 T. chia gel (gel recipe is in the directions)

3T. warm water  (for slight yeast/crumpet flavor, dissolve 1 tsp. dry yeast in the warm water first)

1 T. heavy cream

1 tsp. unsalted butter to griddle them in (more if you like)

DIRECTIONS:   Chia gel is made in a ratio of 1 part chia to 9 parts water.  I always make up a larger batch, as it keeps a week in the fridge.  To make chia gel, grind up chia seeds to equal 1 T.  Mix up the tablespoon of ground chia with 9 T. water (1/2 c. + 1 T.) in a small bowl or small jar and let it sit 5-10 minutes to gel up.  Stir or shake occasionally while you prepare other biscuit ingredients. Measure the dry ingredients into a small mixing bowl.  Stir well with a fork to blend them uniformly.  Add softened cream cheese and butter and work them into the dry ingredients with the fork (or pastry blender) until the mixture resembles coarse meal.  Add in the 1 T. of your chia gel (reserve the rest for other recipes), Monterrey Jack cheese, cream and water mixture.  Stir well with the fork to blend ingredients into a moderately stiff batter.  Allow batter to sit for a few minutes to slightly thicken.  The batter will about like drop biscuit dough.   Heat skillet or griddle on medium-high, add the tsp. of butter, melt and spread it out with a spatula.  With a spoon, dip the batter onto the griddle into 3 equal mounds and spread quickly into approximately 5/8″ thick biscuit shapes, smoothing the tops with the back of your fork or a water-moistened finger.  Don’t make them any thicker of they may not get properly done before they are browned. The first side will brown in about 2-3 minutes.  Flip them over and brown the other side until browned to your liking.  Lift finished biscuits onto your serving plate, brush with more melted butter if desired and serve at once with your favorite jams and preserves.  ENJOY!  Leftover chia gel will keep in a lidded container in your fridge for about a week.

* (I got three biscuits that are 2½” in diameter from the batter, at 1.25 net carbs each)

NUTRITIONAL INFO:  Entire recipe contains:

369 calories

31.8 g  fat

16.7 g  carbs, 12.9 g fiber, 3.8 g NET CARBS

16.9 g  protein

469 mg sodium

 

Zucchini and Steak Bake

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Click to enlarge

This very simple tasty dish is a marvelous way to use up that 4-6 oz. of leftover grilled steak we find ourselves with occasionally.  Not a common occurrence in our household 😉 , but it DOES happen from time to time.  This dish takes under 15 minutes to throw together in a skillet and bakes in about 15-20 minutes.  You can even bake it in the same skillet you saute the ingredients in.  This recipe is suitable for all phases of Atkins, other Keto diets and any Primal followers that eat occasional cheese. This is NOT suitable for Paleo devotees.

VARIATION:  You can reduce the steak and increase the bacon to 6oz.  I have even done this dish with NO steak and ALL bacon.  It’s good any way you combine the meats.  I suspect it would be good made with shrimp and bacon as well.

INGREDIENTS:

4 oz. raw bacon, cut up coarsely

2 oz. onion, sliced

6 oz. zucchini, sliced ¼” thick

6 oz. leftover grilled steak, sliced thin

1 plum tomato, coarsely cut up

Few dashes of black pepper

4 oz. shredded Cheddar cheese

DIRECTIONS:  Preheat oven to 350º. Brown bacon in skillet over high heat until nearly done.   Add onion and zucchini and saute until bacon begins to brown and squash is beginning to get translucent.  Add steak and let brown lightly.   Add tomato and stir/cook until tomato begins to get soft.  Sprinkle with black pepper to your liking.  Dip half the mixture into a greased baking dish (I used an 8″x11″ dish).  Spread half the cheese over the mixture.  Spoon the remaining mixture evenly on top and finally top with the remaining cheese.  Pop into oven just long enough for cheese to melt completely, as the mixture is fully cooked already.  Enjoy with a nice green salad.

NUTRITIONAL INFO:  Serves 4, each serving contains:

340 calories

27.4 g  fat

5.02 g  carbs, .9 g fiber, 4.12 g  NET CARBS

18.2 g  protein

566 mg sodium

400 mg potassium

11% RDA Vitamin A, 20% B6, 70% B12, 16% calcium, 12% copper, 18% iron, 9% magnesium, 9% manganese, 21% niacin, 40% phosphorous, 24% riboflavin, 31% selenium, 15% thiamin, 34% zinc

Cheesy Chipotle Broccoli

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Cheesy Chipotle Broccoli

If you like the taste of smoky chipotle peppers, you’ll probably like this dish; if not, you probably won’t. It came out delicious as we both love that flavor!  I served this dish with butter-seared pork chops, as I didn’t want any competing flavors.  There are already a lot of flavor layers in this recipe.  This dish is suitable for all phases of Atkins, other Keto diets and for those Primal diners that consume occasional cheese. This dish is not suitable for Paleo eaters.

VARIATION:  Substitute cauliflower for the broccoli. 

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

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

INGREDIENTS:

4 c. raw broccoli, cut into chunks

6 oz. raw bacon, cut into ½” pieces

4 oz. red onion, chopped or sliced

4 large mushrooms, sliced

¼ c. my Chipotle Mayonnaise

1½ c. shredded Monterey Jack cheese (or cheese of your choice)

DIRECTIONS:  Cut broccoli into small-medium chunks.  Steam over boiling water for 5 minutes or cook in the microwave in shallow water for 3 minutes on HI.  Remove and drain well.  Preheat oven to 350º.  While broccoli is cooking, saute the bacon in a skillet over high heat until nearly done.  Drain solids on paper towels.  In the remaining bacon grease, saute the onion until nearly tender.  Add mushrooms and continue sauteing until translucent.  Turn heat off.  Place onion/bacon mixture and broccoli into a large bowl.   Add 1 cup of the cheese, the chipotle mayo and toss to coat all of the mixture well.  Pour all into a greased 8×11 casserole dish and sprinkle with the remaining 1/2 cup of cheese.  Garnish with tomato slices if desired (optional and not included in numbers below).  Bake at 350º for 30 minutes.

NUTRITIONAL INFO:  Makes 8 servings, each contains:

249 calories

22g fat

4.90 g  carbs, 1.48 g  fiber, 3.42 g  NET CARBS

9.3 g protein

373 mg sodium

Homemade “Cavender’s Greek” Seasoning

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This is my version of the ever popular Cavender’s Greek Seasoning.  My brother, a professional chef before he retired, just LOVED his Cavender’s, in salad dressings, on fish and chicken, and even on vegetables.  My version is real close to the popular commercial product, but it has a more pronounced garlic/onion flavor and, as with all my spice blends, has no salt in it (I’m very sodium sensitive). I think you’ll  like my version of this delightful blend.  This can be used during all phases of Atkins.  It is also acceptable for other Ketogenic  and Primal Blueprint or Paleo lifestyles.

INGREDIENTS:

1 T. dill seed

1 T. black peppercorns

1 T. dried basil

1 T. dried oregano leaves

1 tsp. dried thyme

1 T. granulated garlic

1 T. granulated onion

1 T. dried parsley flakes

1 T. dried rosemary

2 tsp. dried marjoram leaves

DIRECTIONS:   Mix ingredients in a bowl and transfer to a grinder (or your blender).  This may take several batches if using a dedicated coffee grinder like I use.  You want the blend fairly fine.  Store in an airtight jar in a dark cabinet with all your other spices.

NUTRITIONAL INFO:  Makes about 9 Tbsp. or 27 tsp.  Each teaspoon contains:

4.6 calories

.09 g  fat

1.0 g  carbs, .34 g fiber, .66 g  NET CARBS

2.1 mg potassium

1 mg sodium

Carbalose Pie Crust

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Baked in 8″x 11″ baking dish.

 

This is an older pie crust recipe of mine posted last year.  My inspiration was KevinPa’s crust recipe formerly on the now closed LowCarbFriends forums.  I am thinking about adding a bit of flax to it for when I want a grainier taste.  Stay tuned for that version.  I was really wanting to try out my latest low-carb purchase, palm shortening.  I am posting the recipe again, as a separate recipe, for easy retrieval and site indexing purposes.  This is a delicious, flaky crust and will make a lovely regular single pie crust as well as the peach cobbler application I used it for originally. This crust tastes very close to a traditional all-flour crust.  Resistant wheat starch is mostly indigestible fiber, so it really pulls the carb count way down on this pie crust!  I’ve only made this crust 2-3 times (I don’t make a lot of pies) but it cooks up consistently well for me. This recipe makes one large 10” round pie crust or an 8×11 rectangular cobbler topping.  You will need to double the recipe for a double-crusted pie.  Carbalose flour and Resistant Wheat Starch are both available at Netrition.com or you may be able to find other sources locally.  this recipe is not suitable until the grains rung of the carb reintroduction ladder in Pre-maintenance.  The carb count is low enough that it is suitable for most Ketogenic diets, but not suitable for Primal-Paleo eaters.

INGREDIENTS:

1 c. + 2 T. Carbalose flour

¼ c. + 2 T. resistant wheat starch

½ c. + 1 T. chilled palm shortening (or cold butter)

¼ tsp. salt

¼ c. ice cold water

DIRECTIONS:  Preheat oven to 350º.  In a clean mixing bowl, measure out the flour, resistant wheat starch, salt and stir.  Add shortening. Using a fork or pastry cutter, cut the shortening into the flour to break it up until it is the size of coarse cornmeal.  Slowly add the water, a little at a time and begin to stir into a well-shaped ball of dough. Knead a couple times in the bowl to facilitate forming into a ball.   Do not overwork the dough.  When you have a single ball of dough, it’s ready to roll.  I have two sheets of plastic I use for rolling out dough, but two pieces of any plastic wrap will do.  Moisten your counter top so the bottom piece remains still while you work.  Place dough on the bottom plastic and cover with a second sheet of plastic.  Roll the dough with a rolling pin slightly larger than your baking dish. Lift the top piece of plastic off the dough gently and lifting up the bottom sheet of plastic, invert the dough onto your pie plate or baking dish.   Folding the dough in half, plastic down, while the plastic is still on one side helps with handling/carrying  over to your baking dish.  I place the fold mid-point on the pie pan covering one half of the circle.  Then I unfold to the other side and remove the top plastic carefully.  Trim off the excess dough about ½” beyond the pan edges and fold inward and crimp the edge so that the edge crust is entirely inside the dish.

For no-bake fillings, go ahead and bake your crust at 350º oven for about 25 minutes or until lightly golden on top.  Cool slightly before attempting to fill with your no-bake filling.  For pies with baked fillings, once crust is in the pie plate, pour filling carefully into the raw crust and bake at least 25 minutes or as long as your filling takes to get done.

If making double-crust pies, repeat steps above for rolling and lifting second crust onto filled first crust.  Trim the edges off the top crust and crimp the two crusts together.

I like to use the trimmed off excess dough by rolling it again and cut out leaf and fruit shapes to make a representation of your fruit on the top crust as shown in my pic.  I think this really dresses up pies and cobblers.  Sometimes I even take a pastry brush and dip it into some watered down food coloring and brush the carved fruit & leaf shapes for color impact as shown above.  I then sprinkle erythritol onto the moistened, carved shapes. Pop into 350º oven and bake per pie recipe specific instructions.

NUTRITIONAL INFO:  Makes 1 single 10″ piecrust or one 9×11″ cobbler topping.

ENTIRE RECIPE CONTAINS: 1622 cals, 130 g  fat, 102 g carbs, 74.6 g fiber, 27.4 g NET CARBS, 3.5 g  protein, 618 mg sodium, 2.5 mg potassium

Makes 8 servings/slices, each contains:

202.7 calories, 16.2 g  fat, 12.75 g  carbs, 9.32 g  fiber, 3.43 g  NET CARBS, .43 g  protein, 77 mg sodium

Homemade Montreal Steak Seasoning

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Recipes abound for mock ups of this very popular spice blend that McCormick created in their “Grillmates” line of seasonings, all varying by an ingredient or two, or the amounts of those ingredients. There are, however, similarities from one recipe to the other.  Those ingredients are in my blend below.  I’m not so fond of the chicken blend, but absolutely adore the steak blend.  For my blend, I have used less dill and coriander seed, (spices I’m not so fond of) and I use Smoked Spanish Paprika over regular paprika.  My blend is quite similar to the original but is more to my taste.  This is my favorite recipe with this spice blend:   Montreal Baked Chicken

INGREDIENTS:

2 T. whole black peppercorns

2 tsp. dill seed

1 tsp. coriander seed

2 T. Smoked Spanish paprika (or regular)

1 T. granulated garlic

1 T. minced dried onion

1 tsp. crushed red pepper flakes

DIRECTIONS:  Place all ingredients into a spice grinder or blender and pulse a couple times to coarsely grind.  Place in airtight, lidded jar and store.

NUTRITIONAL INFO:   Makes 20 teaspoons.  Each tsp. contains:

7.4 calories

0.18 g  fat

1.6 g carbs, 0.59 g  fiber, 1.01 g  NET CARBS

0.33 g  protein

1 mg sodium

Spaghetti Squash-Spinach Bake

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Spaghetti Squash-Spinach Casserole

I must admit, this is not the most attractive veggie dish I’ve ever seen, but man, was it ever tasty!  It’s a variation on a Rachel Ray entree recipe I saw her make one time.  She only used Parmesan and I not only increased the amount of Parm, but I added Monterey Jack to the mix and a little cayenne pepper.  She also had Italian Sausage in it and I cut that way back to 3 oz.  We actually didn’t care for the meat in it at all! So this will just be a veggie side for us in future.  The Jack cheese made this so creamy.  The cayenne made it a little livelier in flavor.

My husband openly admits he isn’t very fond of spaghetti squash, yet said this dish was MUCH better than he thought it was going to be.  Instead of his usual miniscule portion of spaghetti squash “to taste”, he actually ate a large portion of this dish!  That said a lot to me.  I actually LIKE spaghetti squash and found this savory dish had little of the “squash-y” taste that spaghetti squash usually has.  The red/green bell pepper garnish adds absolutely nothing to the flavor, so that is purely optional. This recipe is suitable for all phases of Atkins and other Ketogenic diets but is not suitable for Primal or Paleo followers due to the cheese.

The original recipe as I recall had meat, Italian sausage.  I actually put 3 oz. of cooked breakfast sausage in mine.  But both of us found it to be an extraneous flavor that actually detracted from the dish a bit so it is not included in the recipe below.  We found this paired nicely with broiled shrimp.

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

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

INGREDIENTS:

1  3# spaghetti squash, cut in half, seeded and cooked (you will use just half of it in this recipe)

2 oz. onion, sliced

2 T. olive oil

1 c. packed, frozen, chopped spinach (measured after thawing/squeezing out as much water as possible)

½ c. Parmesan cheese, shredded

2 oz. Monterey Jack cheese, shredded

Dash each cayenne and black pepper

DIRECTIONS:  Oil a medium casserole dish with a bit of the olive oil.  Cut spaghetti squash in half, seed and place cut side down in 1/2″ water in a dish and microwave for 15 minutes on HI. Fork out the threads.  Wrap the unused squash half and store in fridge for future use. Preheat oven to 350º. Squeeze out water from the spinach (or place spinach in sieve and press the water out with the back of a spoon).  Measure out 1 packed cup for this recipe.

Heat the remaining olive oil in a non-stick skillet.  Saute the sliced onion until it begins to brown and caramelize.  Add the spinach and continue sauteeing a few minutes.  Add the spaghetti squash threads and mix well using a fork.  Add the shredded Parmesan, cayenne and black pepper and stir well to blend all ingredients evenly.  I used no salt as I find cheese brings enough sodium to recipes for my taste.  Spoon the mixture evenly into the prepared baking dish.  Sprinkle with the shredded Jack cheese. Garnish or decorate the top as desired (not included in nutritional stats below).  Pop dish into preheated oven and bake for about 30 minutes.

NUTRITIONAL INFO:  Makes 6 servings, each contains:

217 calories

18.3 g  fat

7.7 g  carbs, 2.05 g  fiber, 5.65 g  NET CARBS

9 g  protein

622 mg sodium (I told you the cheese would bring enough sodium to the dish!)

263 mg potassium

27% RDA Vitamin A, 13% C, 14% calcium, 13% iron, 10% magnesium, 15% manganese, 10% riboflavin

Meatloaf Sliders

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Who doesn’t love a good meatloaf sandwich?  It’s my husband’s absolute favorite sandwich after grilled burgers.  Since I had a pretty large hunk of meatloaf leftover this week, I thought I’d try this!  They came out GREAT!  These tasty sliders make a wonderful snack, lunch, picnic option, school lunch or tail-gate treat during football season!  I used my new Slider Bun recipe and leftover Italian Meatloaf.  Although any meatloaf can be used, nutritional numbers were calculated using the recipe linked below.  These nutritious meatloaf sliders (check out the stats below) are suitable once you reach Atkins Phase 2 OWL grains rung of the carb ladder or Keto diets, but are not suitable for Primal-Paleo.

Many more tasty lunch and snack ideas can be at your disposal with your very own set of Jennifer Eloff’s lastest best-selling cookbooks LOW CARBING AMONG FRIENDS.  Jennifer and other very talented low-carb chefs have collaborated to bring you a wealth of tasty recipes to try.  You can order the complete 5-volume set or individual volumes, available in regular or coil-binding, from Amazon or direct.

DISCLAIMER:  I am not paid for this book promotion.   I do so just because I have all 5 volumes and they are absolutely marvelous cookbooks you’ll want to add to your lo0w-carb kitchen.

INGREDIENTS:

1 recipe my Gluten-Free Slider Buns

12 oz. leftover Meatloaf, cut into 1½ oz slices

DIRECTIONS:  Make the slider buns according to that recipes’ instructions.  Slightly cool the buns.  Cut leftover meatloaf into 1½ oz. slices. That was about ½” thick and 2″x2″.  I just cut my meatloaf square.  Place 1½ oz. meatloaf between 2 pieces of bun and serve with favorite condiments nearby for self serving if desired.

NUTRITION INFO:  Makes 8 sliders, each contains:

325 calories

24.2 g  fat

8.25 g  carbs, 5.48 g  fiber, 2.77 g  NET CARBS

23.1 g  protein

491 mg sodium

262 mg potassium

19% RDA Vitamin B6, 128% B12, 22% copper, 48% iron, 11% magnesium, 27.4% niacin, 36% phosphorous, 21% riboflavin, 31% selenium, and 68% zinc

Gluten-Free Grain-Free Slider Buns

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Gluten-Free Slider Buns

I made my popular Gluten-Free Grain-Free Focaccia Bread recipe again tonight as slider buns.  I used my whoopie pie pan to make them.  The batter made exactly 16 little pieces, so you will get eight 2-pc buns out of this batter.  These are not suitable until Atkins Phase 2 OWL.  They are not suitable for Primal-Paleo.  Paired with  leftover meatloaf or small meat patties , these make a delightful lunch.  In addition, they are good eaten at room temperature, so they make a marvelous picnic option, school lunch option or tail-gate treats for football season.

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.

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Meatloaf Sliders

INGREDIENTS:

2 T. lukewarm water

1 tsp. dry yeast (only for flavor)

3 T. cream cheese, softened

2 eggs beaten

1 tsp. cider vinegar

1 T. cream

½ c. almond flour

¼ c. flax meal

¼ c. plain whey protein powder

1 tsp. baking powder

1½ c. Monterey Jack Cheese (or mozarella, or a mixture of the two)

Note:  If you’re NOT gluten-free, I highly recommend adding 1 T. oat fiber for a more “flour-y” flavor

DIRECTIONS:   Lightly oil a whoopie pie pan (or muffin top pan) and set aside.  You can use muffin pans, but you’ll need to evenly place the batter into 16 slots.   Preheat oven to 350º.  Soften cream cheese in a medium glass bowl in the microwave on defrost.  In a little dish, dissolve the yeast in the warm water.  When the cream cheese is soft, add the beaten eggs and almond flour.  Beat with a spoon until smooth.  Add dissolved yeast, cream and cider vinegar.  Stir to blend.  Fold in the cheese.

Measure all dry ingredients on top of the wet ingredients.  Stir and fold the batter with a rubber spatula until it is smooth and well-blended. Using a 2-Tbsp. measuring cup, Scoop a scant (not quite 2 T. batter) into each slot of the pan.  Slots will be nearly filled up.  I had exactly enough batter to make sixteen 2½” wide pieces.  With only 1 pan that has 12 slots, I had to bake these in two batches.  Pop the pan into preheated 350º oven for about 15-16 minutes or until dry to the touch in the center.  Do not over brown these or they get really dry.  Place 2 oz. leftover meatloaf or a small 2 oz. grilled burger patty between 2 buns for a slider that will really please.  The buns are so filling probably 1 of these sliders will satisfy most adults.

NUTRITIONAL INFO:  Makes 16 pieces or eight 2-pc. slider buns.  Each 2-pc bun contains, (not including any fillings):

194 calories

15.6 g  fat

6.65 g  carbs, 5.07 g  fiber, 1.58 g  NET CARBS

11.7 g  protein

291 mg sodium

Pork-Kale-Onion Wrap

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Pork-Kale-Onion Wrap

This delicious, healthy sandwich was a quick and easy lunch.  I found the frozen leftover cooked pork in my freezer and defrosted it in the microwave.  Caramelized onions go well with everything, and adding kale to the show, how can you go wrong?  I try to incorporate kale anywhere I can as it has such an impressive nutritional profile (check out the stats below!).  Today’s use of this “superfood” proved to be one I’ll make again.  It is fairly carb-y, however.  You can pull the carbs down on this by reducing the amount of kale used.

This recipe is not suitable until you reach the grains level of Atkins Phase 3 Pre-Maintenance unless you use a phase-suitable wrap like this one: http://genaw.com/lowcarb/flax_garlic_onion_flatbread.html or any other wrap recipe you like that is lower-carb.

This recipe is not suitable for Primal-Paleo unless you substitute a plan-suitable wrap.

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! (also available individually) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

1 T. bacon grease

1 oz. onion, sliced thinly

4 oz. leftover cooked pork, sliced thinly (I used roasted shoulder meat)

3/4 c. chopped kale (stems removed)

Dash each salt and black pepper

½ sheet Joseph’s Lavash Bread with flax & oat fiber (or other plan-suitable wrap of your choice)

1 T. homemade mayo (I added Shawarma Spice Blend to mine)

VARIATION:  Use fresh or frozen spinach instead of kale

DIRECTIONS:  Heat bacon grease in a non-stick skillet.  Add the onion to the pan.  Brown and caramelize the onion, stirring often, until the pieces begin to actually brown.  Add meat and allow to brown a bit, stirring as it cooks.  Add the kale, salt and pepper and just cook until kale barely begins to wilt.  Do not overcook so the kale will remain sweet rather than get strong. With tongs, serve up the meat/kale mixture onto the lavash bread and serve with a side of homemade mayo to dab on top as you eat. ENJOY!

NUTRITIONAL INFO:  Makes 1 sandwich wrap which contains:

563 cals, 43g fat, 14.3g carbs, 4.3g fiber, 10 g NET CARBS, 35g protein

 

Blue Dot Cookies

Blue Dot Cookies

Blue Dot Cookies

These delicious, chewy cookies are made from my Almond Butter Cookie recipe, which I have found to be a very versatile cookie dough.  The mildly sweet, fairly neutral almond taste yields a punch of sweet blueberry right in the middle.  If you can afford the extra carbs, you might want to press 4-5 berries into each of these (each additional berry has about .2 carbs).  I was looking to keep the carb count low for the basic cookie however.  This is one cookie that is NOT very good hot right out of the oven.  Not only are they very delicate when still hot, but their flavor improves when cooled completely. That’s also when they achieve their chewy quality.  These are not suitable for Atkins Induction, but are OK once you get to Phase 2 nuts and seeds level.

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

INGREDIENTS:

½ c. coconut oil or melted butter

2 T. almond butter

1 T. vanilla extract

1 egg, beaten

¼ c. sugar-free honey

2 c. almond flour

½ c. coconut flour

1 T. oat fiber

1 tsp. glucomannan powder

½ c. granular Splenda (or equivalent sweetener of your choice)

1/8 tsp. salt

½ tsp. baking soda

1 T. erythritol

28 fresh blueberries

DIRECTIONS:    Preheat oven to 350º.  Measure out wet ingredients (all but the berries) into a medium mixing bowl.  Add the Splenda and beat these together until smooth. Measure the remaining dry ingredients on top of the wet and stir them together until they are mixed well and form a fairly stiff cookie dough.  Using a teaspoon, scoop up enough dough to form a 1″ ball when rolled in your palms.  Repeat 27 times, as consistently this recipe makes 28 cookies for me.  Place the balls of dough onto parchment lined or silicone lined sheet pans about 1″ apart (they don’t spread out much during cooking).  Press them slightly flat with your hands, dimple the center of each cookie with your index finger to make a depression for the berry.  Place a berry into each depression and press slightly (not too hard or it may burst).  Pop the pans into the hot 350º oven and bake for about 10-11 minutes or until lightly browned.  These are better not overly browned.  Remove from oven and completely cool on the pans.  Remove to a covered container or enjoy at once.

NUTRITIONAL INFO:   Makes 28 cookies, each contains:

102 calories

9.2 g  fat

4.17 g  carbs, 1.81 g  fiber, 2.36 g  NET CARBS

2.4 g  protein

46 mg sodium

Curried Pumpkin “Puppies”

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There is a recipe I came across a number of years ago.  But as with most recipes, so many to try; so little time.  🙂  Well, I’m sure glad I finally got around to tinkering around with a basically breat foundation recipe.  They remind me of Southern hush puppies, both in texture and a little bit in taste.  My inspiration was a Pumpkin Fritter recipe I saw on allrecipes.com maybe 8 years ago.  After substituting low-carb flours and adding curry powder and Garam Masala to push the flavor in a new direction, the result is astounding!  These are sooo good, they’re almost like eating a dessert!  The Indian spices are optional but a phenomenal flavor twist on a traditional recipe.

These “pumpkin puppies” are not suitable until Atkins Phase 2 OWL, grains rung of the reintroduction carb ladder.  They are not suitable for Primal-Paleo without “flour” substitutions.

INGREDIENTS:

1 scant cup pure pumpkin puree (exactly half a 15-oz. can)  DO NOT USE PUMPKIN PIE FILLING!

2 large eggs, beaten

6 drops liquid stevia (or a little sweetener of your choosing)

½ c. plain whey protein (I use NOW brand)

3 T. oat flour (grind from 100% certified gluten-free rolled oats if you need a gluten-free version)

1/3 c. coconut flour (I use Honeyvillegrains)

1 tsp. baking powder

½ tsp. curry powder (omit for plain hush puppies)

1 tsp. Garam Masala  (omit for plain hush puppies)

1/8 tsp. sea salt

½ packet stevia or Splenda (optional)

½ tsp. glucomannan powder (or xanthan gum)

Optional:  ¼ c. finely chopped green onion

Your preferred oil for frying (I used part palm shortening and part coconut oil)

DIRECTIONS:  Measure the pumpkin into a medium mixing bowl.  Beat the eggs into the pumpkin.  Add the sweetener and stir.  Measure all dry ingredients on top of the wet ingredients and stir with a rubber spatula.  Fold the batter on top of itself several times to mix the ingredients and let the glucomannan powder “set up” the batter a bit thicker.  Heat your choice of frying oil in a deep skillet or wok over medium high heat. Drop the batter/dough by tablespoons into hot oil.  I had enough batter to make 16 and only fried 8 at a time to avoid overcrowding and oil cooling off too much.   Fry the fritters for about 1minute on a side.  When both sides are golden grown, remove them with a slotted spoon to paper toweling to drain.  Serve immediately with Indian foods or whatever you like!  You won’t be sorry!.

NUTRITIONAL INFO:  Makes 16 fritters, each contains: (assumption: after draining, ¼ tsp. oil is still consumed per fritter)

38 calories, 1.8 g  fat, 3.24 g  carbs, 1.2 g  fiber, 2.04 g  NET CARBS, 3.9 g  protein, 59 mg sodium

BBC Film on the Low Carb Diet

I found this film evoked some interesting thoughts on theories about why low carb dieting works and whether it is or is not dangerous.  I hope my readers will find it as clear, interesting and informative as I did. It’s a little long, but well worth a listen all the way to the end.  Makes me feel I’m doing things right by my way of eating.  My recent blood work numbers would indicate that to be the case.