Fish tacos are a favorite meal in our house. Just about any type of fish works in this recipe. I added the bell pepper topping because I think it helps make a tastier dish along with the Chipotle sauce.
Crispy Fish and Mini Bell Pepper Tacos
4 servings
Ingredients
1 pound fish fillets
1/2 cup heavy cream
1 large egg
1 teaspoon taco seasoning
1 cup all-purpose flour, low-carb flour or gluten-free flour
4 tablespoons vegetable oil, divided
1 cup sliced miniature sweet bell peppers
Tortillas (regular, low-carb or gluten-free), crispy or soft, see below
Chipotle Sour Cream, see recipe below and shredded lettuce or shredded cabbage
Directions
Pat the fish dry with paper towels. Cut the fish into two-inch pieces.
In a shallow dish, whisk together the cream, egg and taco seasoning. Place the flour in another shallow dish.
Dip the fish in the cream mixture and then into the flour. Repeat to coat the fish again in cream and flour. Place the breaded fish on wax paper or parchment.
Heat 3 tablespoons of the oil in a large heavy skillet over medium-high heat.
Add fish to the hot oil (working in batches, if necessary).
Cook for 3 to 5 minutes on each side or until golden. Drain on paper towels.
Drain the oil from skillet; wipe clean with a paper towel.
Add the remaining tablespoon of oil and the peppers to the skillet. Season with salt and pepper. Cook 2 minutes or until crisp tender.
Serve the fish with peppers, shredded lettuce and Chipotle Sour Cream in tortillas.
For crispy tacos:
Preheat the oven to 425 degrees F and drape the tortillas over the bars of the oven grill racks until they are crispy, about 5 minutes.
For soft tacos:
Heat the tortillas in the microwave for 30 seconds.
Chipotle Sour Cream
Ingredients
1/2 cup sour cream
1 teaspoon lemon juice
1 canned chipotle pepper in adobo sauce, minced
2 tablespoons adobo sauce from the can
Pinch of kosher salt
Directions
Stir together the sour cream, lemon juice, chipotle pepper and adobo sauce and mix well. Season to taste with salt; refrigerate until ready to serve.
Tomato, Cucumber and Avocado Salad
Ingredients
2 avocados
2 tomatoes, cored and diced
1 cucumber, peeled, seeded and diced
1/2 cup finely diced red onion
1 jalapeno pepper, seeded and minced
1/4 cup loosely packed chopped cilantro
1 tablespoon lemon juice
2 tablespoons olive oil
Kosher salt and freshly ground black pepper
Directions
Cut each avocado in half lengthwise and remove the pit. Carefully scoop the flesh from the shell and dice it.
Toss the diced avocado with the tomato, cucumber, onion, jalapeno, cilantro, oil and lemon juice. Stir to mix and season to taste with salt and pepper.
This is one of our favorite pasta dishes. Yes, I use canned clams in broth instead of whole clams. I think this version, that I have fiddled with over the years, is now just the way we like it. Lots and lots of flavor. Be sure to cook the spaghetti al dente. A great bread and salad round out a delicious meal.
Spaghetti With White Clam Sauce
4 servings
Ingredients
2 cans of minced clams with liquid (do not drain)
1/4 cup olive oil
1 large shallot, minced
4 large cloves of thinly sliced garlic
1/2 teaspoon of red pepper flakes
1/2 teaspoon dried Italian seasoning
1/4 cup dry white wine
4 tablespoons of chopped parsley
Freshly ground black pepper and Kosher salt to taste
10 oz spaghetti
Directions
Cook the spaghetti according to package directions. Drain; keep warm.
Heat oil in a large nonstick skillet over medium-high heat. Add shallots, garlic, red pepper flakes and Italian seasoning.
Turn the heat to low and let the ingredients cook slowly for a few minutes to infuse the oil. Add the wine and cook for 2-3 minutes.
Add the clams with their liquid,stir and simmer for 4 minutes. Add salt and black pepper to taste.
Add the cooked pasta and parsley to the saute pan and mix thoroughly. Cook until the pasta is hot. Serve immediately in pasta bowls.
Greek Salad
4 servings
Dressing Ingredients:
1/4 cup virgin olive oil
1/2 tablespoon dried oregano or Greek seasoning
2 tablespoons lemon juice
1 clove garlic, grated
Salt and pepper to taste
Salad Ingredients:
4 cups Romaine lettuce, broken into bite sized pieces
1 cup cucumbers, cut into bite sized pieces
1 cup cherry or grape tomatoes, cut into bite sized pieces
1/4 cup sliced deli pepper rings
¼ cup thinly sliced red onion
1/4 cup Kalamata olives
1/2 cup crumbled Feta cheese
Directions
For the dressing
In a small bowl, combine the dressing ingredients and set aside.
For the salad
Place the onions, cucumber, tomatoes, peppers and olives over the lettuce in a salad bowl.
Crumble the feta cheese over all.
Spoon the dressing over the salad and serve in individual bowls.
Herb and Sea Salt Focaccia
Ingredients
Dough
1 cup sourdough starter
1/2 cup warm water
2 ¼ teaspoons instant yeast
2 1/4 cups of all-purpose, unbleached flour
2 tablespoons olive oil
11/4 teaspoons kosher salt
1 tablespoon honey
Topping
4 tablespoons olive oil, divided
1 tablespoon dried Italian seasoning
1 large garlic clove minced
2 tablespoons large crystal cut sea salt
1 tablespoon coarse ground black pepper
Directions
Combine all of the dough ingredients in an electric mixer and mix with the paddle attachment for 2-3 minutes, until the dough comes together in a ball around the paddle.
Knead with the dough the hook attachment for 5 minutes. Form the dough into a ball and coat the exterior with a bit of olive oil and place in a large bowl, covering the bowl with a kitchen towel. The dough should rest for an hour or until it doubles in size.
Use a non-stick vegetable oil spray to lightly grease a large baking dish 10″ x 15″. Drizzle 2 tablespoons olive oil on top of the spray. The olive oil is used for flavor in focaccia.
Gently pull and shape the dough to fit into the bottom of the pan. Don’t pat all the way to the edges of the pan; leave a little room around the perimeter for the dough to expand.
Cover the pan and allow the dough to rise for 30 minutes.
Using your fingers poke dimples into the dough, pressing down firmly; your fingers should reach the bottom of the pan without actually breaking through the dough.
Re-cover the dough, and let it rise until it’s noticeably puffy, about 1 hour. Toward the end of the rising time, preheat the oven to 425°F.
Drizzle the top of the dough with 2 tablespoons olive oil. Sprinkle with herbs, garlic, black pepper and coarse sea salt.
Place the pan of focaccia onto a middle oven rack and spritz lightly with water. Turn the oven temperature down to 400 degrees F.
Bake the focaccia until it’s light golden brown, about 20 minutes.
Remove the focaccia from the oven and immediately turn it out of the pan onto a rack.
Leftovers can be reheated in a toaster or in a 350°F oven, just until warmed through.
In the mood for an Asian flavored dish? This shrimp stir-fry recipe is easy to do if you assemble all the ingredients ahead of time. You can even mix the sauce ingredients early in the day and refrigerate until cooking time. You can also do the same with the shrimp preparation. I usually prepare the vegetables early and let them sit in my colander. Dinner is on the table in no time at all.
4 servings
Ingredients
Shrimp
1 pound large shrimp (16 to 20 shrimp per pound), peeled and deveined
1 egg white
1/4 cup cornstarch
Pinch of salt
1 tablespoon water
1 tablespoon peanut oil
Garlic-Ginger Sauce
1/2 cup chicken broth
2 tablespoons rice vinegar
1/4 cup ketchup
3 tablespoons regular soy sauce
2 tablespoons dry sherry or Shaoxing wine
1 tablespoon Asian fish sauce
2 tablespoons minced garlic
1 tablespoon minced fresh ginger
2 tablespoons Asian chili-garlic sauce
2 tablespoons brown sugar
2 teaspoons toasted sesame oil
1 ½ tablespoons cornstarch
Stir-fry Vegetables
1 tablespoon peanut oil
8 oz package of fresh bean sprouts
8 oz snow peas, ends trimmed and strings removed
1 cup shredded carrots
8 mini bell peppers (a mix of orange, red and yellow), seeded and quartered lengthwise
2 large scallions, sliced on the diagonal
Directions
For the sauce:
In a mixing bowl or large measuring cup whisk together all the ingredients for the garlic-ginger sauce and set aside.
For the shrimp:
Whisk together the egg white, cornstarch, salt and 1 tablespoon of water. Mix well and add the shrimp.Thoroughly coat in the batter.
In a large wok or skillet, heat 1 tablespoon of peanut oil and add the shrimp. Cook the shrimp until they turn pick on both sides – 2 to 3 minutes.
Remove to a plate and set aside.
For the stir-fry:
Heat 1 tablespoon of peanut oil and add all the vegetables except the scallions. Stir the vegetables until tender about 3-4 minutes.
Add the garlic-ginger sauce and bring to a boil, stirring until thickened. Add the shrimp. Toss and stir until well coated.
Stir in the sliced scallions and serve with rice or my recipe for Asian Flavored Cauliflower Rice.
All the recipes below use vegetables that are lower in carbs, so these side dishes can easily fit into a healthy eating plan. These vegetables are also in season in my area of the country.
I have tried several cauliflower mash recipes in the past, but did not like them very much. So, I have been experimenting and finally developed a recipe we like a lot. It is important to get as much liquid as possible out of the vegetables to make a good tasting mash.
A few simple additions to green beans makes for a delicious side. Leftovers from the Rutabaga saute make a great hash breakfast with eggs on top.
Hope you enjoy these recipes.
Green Beans With Onions and Mushrooms
Ingredients
1 pound green beans, stems trimmed
8 oz button mushrooms, trimmed and sliced
1 small yellow onion, peeled and sliced
1 tablespoon olive oil
1 tablespoon Worcestershire sauce
1 large garlic clove, chopped fine
1 tablespoon unsalted butter
Sea salt and fresh ground pepper, to taste
Directions
Preheat a large sauté pan over medium-high heat. Add 1 tablespoon olive oil and the sliced onions to pan. Cook them for 5 minutes.
Add the mushrooms and garlic to the pan and continue to cook for another 3 minutes.
Add the greens beans and cook for another 5 minutes or until the green beans are tender. Add the Worcestershire sauce and butter. Cook another 2 minutes.
Taste and adjust seasoning with salt and fresh ground pepper to taste. Remove from the heat and serve.
Rutabaga Saute
Ingredients
1 large rutabaga, trimmed and peeled
1 large sweet onion
2 large garlic cloves, minced
1 red bell pepper
3 tablespoons olive oil, divided
1/2 teaspoon dried oregano
1/4 teaspoon crushed red pepper flakes (chili flakes)
Salt, to taste
Directions
Dice the rutabaga, onion and peppers, keeping them all about the same size.
Heat 2 tablespoons of olive oil in a large saute pan over medium heat.
Once the pan is hot, add the rutabaga, lower the heat and saute, turning often until the rutabaga is almost tender. This will take about 15 minutes.
Add the remaining oil and the onions, peppers and garlic. Season with salt to taste and add the oregano and red pepper.
Continue cooking until all the vegetables are cooked all the way through. About 10 minutes more.
Baked Cauliflower and Celery Root Casserole
Ingredients
1 celeriac (celery root)
1 head cauliflower, core removed, cut into florets
2 large whole garlic cloves, peeled
3/4 teaspoon salt. divided
2 cups low sodium chicken broth
1 tablespoon butter, diced into small cubes
1/2 cup sour cream
1 tablespoon chopped chives
1/4 teaspoon black pepper
1/2 cup shredded mozzarella cheese
1/4 cup freshly grated Parmesan cheese
Directions
Peel the celery root and cut into 1-inch cubes.
Core the cauliflower and cut into florets.
Combine the cauliflower and celery-root pieces in a large saucepan. Add the garlic, broth and ½ teaspoon salt.
Bring to a boil, turn the heat down to a simmer, cover the pan and cook about 15 minutes or until the vegetables are very tender.
Preheat oven to 375 degrees F. Butter an ovenproof casserole dish.
Drain the vegetables very well in a mesh colander and save the broth for another use.
Put the drained vegetables on a clean kitchen towel and squeeze any remaining liquid from the vegetables.
Put the mixture back in the saucepan and mash with a hand-held immersion blender. The mixture should have the consistency of mashed potatoes.
Place the mashed vegetable mixture into the prepared baking dish. Add the sour cream, chives, diced butter, remaining salt and pepper. Mix well and smooth the top.
Sprinkle the top of the casserole with the mozzarella cheese and them the Parmesan.
Bake for 30 minutes or until hot and crusty on the top.
Artist Pete Rumney
It has been very cold the past few weeks in most of the country, including the south. Warm casseroles and spicy dishes can warm you up but you don’t have to turn to macaroni and cheese for that to happen. Combining healthy foods with lots of flavor can do it for you. Try these recipes for a start.
Escarole and Italian Sausage Casserole
I save the ends of the parmesan cheese in a bag in the freezer and use them to flavor soups and stews.
Serve with crusty Italian bread.
6 servings
Ingredients
1 pound escarole, approximately 2 heads
6 garlic cloves, crushed
3 tablespoons olive oil, divided
1 teaspoon salt
1/2 teaspoon crushed red pepper flakes
1 cup chopped onion
1 fennel bulb, cored and chopped
1 lb cheese and parsley Italian sausage (or regular Italian sausage), sliced into half-inch pieces
1/2 cup lower-sodium chicken broth
1 cup cooked cannellini beans
Parmesan cheese rind
Fresh black pepper
Directions
Remove the outer leaves of escarole if damaged or discolored. Cut off the stem ends, wash the leaves twice in abundant cold water and drain. Cut the leaves into two-inch lengths.
In a large Dutch Oven, sauté the garlic in 2 tablespoons of oil until golden but not brown. Add the escarole, salt and red pepper.
Cover and cook over moderate heat 10 minutes, stirring occasionally. Remove the escarole to a bowl and set aside.
Add the remaining oil, onion, fennel bulb and sausage to the pan; cook until the sausage is browned, stirring frequently.
Add the broth, Parmesan rind, escarole and beans.
Cover; bring to a boil, reduce the heat to a simmer and cook 5-10 minutes or until all the vegetables are tender, stirring occasionally.
Beef Burgundy
Like other stews, Beef Burgundy, tastes best when made ahead so the flavors have time to mingle. Serve with noodles, rice, mashed potatoes or cauliflower mash.
Roasted carrots make a nice side dish.
Ingredients
1 (4-pound) boneless beef chuck roast, trimmed and cut into 1 inch cubes
Salt and black pepper
5 slices bacon, cut into thirds
2 tablespoons unsalted butter
1 large sweet onion, diced
2 large cloves garlic, minced
3 tablespoons flour or arrowroot powder
1 (750-ml) bottle good dry red wine
1 tablespoon tomato paste
1 teaspoon anchovy paste
1 lb mushrooms, trimmed and halved
1-2 cups beef broth
2 cloves garlic head, crushed
2 bay leaves
6 sprigs fresh thyme or 1 teaspoon dried
Directions
Heat the oven to 250 degrees F.
Heat a large Dutch oven. Add the bacon and cook over medium heat until the bacon is lightly browned on both sides.
Remove the bacon with a slotted spoon to a large plate. Break into smaller pieces.
Dry the beef cubes with paper towels and then sprinkle them with salt and pepper. Add the butter to the pan and melt.
In batches, in single layers, sear the beef in the hot pan for 3 to 5 minutes, turning to brown on all sides.
Remove the seared cubes with a slotted spoon to the plate with the bacon and continue searing until all the beef is browned. Set aside.
Add onions the garlic to the pan and saute for 5 minutes.
Sprinkle the flour or arrowroot over the onions and stir until no dry flour remains. Whisk in the wine, tomato paste and anchovy paste until combined.
Add the bay leaves, mushrooms and thyme to the pan.
Add the beef and bacon and enough beef broth to come almost to the top of the beef.
Place the pan, uncovered, into the oven and cook until the meat is tender, 3 ½-4 hours, stirring occasionally and adding broth, if needed, to keep the meat half-submerged in liquid.
Season with additional salt and pepper, if needed. Stew can be made up to 3 days in advance.
Huevos Rancheros
Just a note here that this recipe is my version and not an authentic Mexican Huevos recipe.
For 2 servings
Ingredients
1 small yellow onion, chopped
1 garlic clove, minced
1 jalapeno pepper, chopped
1 tablespoon olive oil
1 1/2 cups jarred salsa
2 seeded and chopped plum tomatoes
1 cup jarred roasted red peppers, chopped
1 Chipotle pepper in adobo sauce, chopped
4 large eggs
1 cup shredded Monterey Jack or Mexican blend cheese
2 tortillas
1 teaspoon olive oil
Directions
Prepare the tortillas:
Heat the oven to 150° F. Place a pan large enough to fit the tortillas in the oven to heat.
Heat a teaspoon of olive oil in a large non-stick skillet on medium high, coating the pan with the oil.
One by one heat the tortillas in the pan, a minute or two on each side, until they are heated through, softened and pockets of air bubble up inside of them.
Then, remove them to the pan in the oven to keep warm while you cook the sauce and the eggs.
Make the sauce:
Heat the oil in the same skillet and add the onion, garlic and jalapeno. Cook until tender. Add the salsa, tomatoes, chipotle and roasted red peppers.
Bring to a simmer, reduce heat to low, and let simmer for 10 minutes. Return the heat to medium, so that the sauce is bubbling slightly.
Crack 4 eggs into the sauce in the skillet, cover and cook for about 4 minutes until the egg are almost firm.
Uncover the pan and sprinkle each egg with 1/4 cup cheese. Cover the pan and cook for another minute to let the cheese melt and to finish cooking the eggs.
To serve:
Place a tortilla on a serving plate. With a large spoon place two eggs and half the sauce on top. Repeat with the second tortilla and eggs. Serve immediately.
Trying to get back in shape after the holidays or just wanting to eat more healthy foods in the new year, doesn’t mean you have to sacrifice eating some of your favorites – especially Italian – a high carb cuisine. I have a few suggestions on how to make your recipes lower in carbs and gluten-free.
Change the coating on your food to a low carb.
Bake your food in the oven instead of frying.
Substitute low carb vegetables for high carb vegetables.
Make your own sauces, so you can control the ingredients, especially sugar.
Low Carb Coatings For Meat And Fish
“Panko” Style Coating
Toast several slices of low carb (or gluten-free) bread. Cut the bread into smaller pieces and place in the bowl of a food processor. Process until coarse crumbs form. Add spices according to the type of food you are making and use to bread your ingredients.
Almond Flour Coating
1/4 cup ground flaxseed
1/4 cup finely ground almond flour
1/4 cup grated Parmesan cheese
1/2 teaspoon kosher salt
3/4 teaspoon garlic powder
1/4 teaspoon ground red pepper (cayenne)
1 teaspoon dried Italian seasoning
Combine all the ingredients in a shallow bowl and use in place of breadcrumbs.
Whey Protein Powder (unflavored) – what you use to make smoothies.
Pure whey protein powder is a dairy product and is completely gluten-free. However, commercially sold whey powders vary widely in what they contain, and some varieties do contain traces of gluten. So check the ingredient list.
Use in place of flour when you need a flour coating. Add spices, salt and pepper.
Dinner Menu:
- Chicken Parmesan
- Roasted Spaghetti Squash
- Balsamic Mushrooms and Spinach
Roasted Spaghetti Squash
Ingredients
1 whole spaghetti squash
2 tablespoons olive oil
Directions
Preheat the oven to 350 degrees F.
Wash the skin of the squash with warm water and dry with a towel. Pierce the squash in several places with a sharp, thin knife.
Rub the skin with olive oil and place in a shallow baking dish lined with heavy-duty foil.
Bake for about 60 minutes until you can pierce the skin and flesh underneath easily with a paring knife. Let cool for a few minutes before you cut into it.
Turn the oven to 400 degrees F. Prepare the chicken and place it in the oven.
Cut the squash in half lengthwise. Scoop out the seeds in the middle with a big spoon and discard.
Then, using a fork scrape out the flesh. It will look like spaghetti strands. Place a serving on each dish and season with salt and pepper.
Healthy Parmesan Chicken
2 servings
Ingredients
2 boneless chicken breast cutlets
1 1/2 cups homemade marinara sauce, warmed
1/4 cup refrigerated egg substitute (egg whites) or 1 egg beaten with a little water
1/4 cup unflavored whey protein powder
1 cup shredded mozzarella cheese
Breadcrumb Coating
1/2 cup low carb “panko” style breadcrumbs
1 tablespoon dried Italian herb seasoning
2 teaspoons garlic powder
1 teaspoon. smoked paprika
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 tablespoons grated parmesan cheese
Directions
The oven should be heated to 400 degrees F. Oil an 8″x 8″ glass baking pan.
Pound chicken breasts gently between sheets of plastic wrap with a meat mallet to even out their thickness.
Combine the breadcrumb coating ingredients in a shallow dish
Add salt and pepper to the protein powder and lightly coat the chicken with it.
Next, dip the cutlets in the egg substitute and then in breadcrumb mixture, coating them well.
Place the breaded cutlets in the prepared baking dish.
Bake for 20 minutes. Top each cutlet with sauce and then shredded mozzarella.
Bake for another 10 minutes until the chicken is 160 degrees F when checked with a meat thermometer and the cheese is melted.
Place a cutlet with sauce on top of the spaghetti squash.
Balsamic Mushrooms and Spinach
Ingredients
2 tablespoons olive oil
2 cloves garlic, chopped
4 ounces fresh mushrooms, sliced
10 ounces clean fresh spinach, roughly chopped or frozen and defrosted
Salt and freshly ground black pepper to taste
1 tablespoon balsamic vinegar
Directions
Heat the olive oil in a medium saucepan over medium-high heat. Saute the garlic and mushrooms in the oil, about 3 to 4 minutes.
Add the spinach, and cook, stirring constantly for a few minutes, or until the spinach is wilted.
Season with salt and pepper to taste and stir in the vinegar. Serve hot.
A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables. A gluten-free diet is a diet that excludes grains such as wheat, barley and rye. Some people who eliminate gluten from their diet end up following a low-carbohydrate diet, but not always. Many people who follow a low-carb lifestyle do eliminate gluten because they choose to keep their carbohydrates low. However, they are not the same. A gluten-free diet does not ensure one is on the right plan to lose body fat. A low-carb lifestyle does not ensure one is avoiding gluten. However, with a little label reading, the two can work well together in managing health and long-term weight management.
These recipes are made to fit a gluten-free/low carb diet. They are made with nut or gluten-free flours . In order to keep the recipes low carb you must eliminate regular sugar and use a sugar substitute. If you only want a gluten-free recipe, then you can use regular sugar. Either way, I can tell you that they all taste very good.
Lemon Ginger Scones
Makes 8 scones
Dry Ingredients
2 ½ cups almond flour
1/4 cup plus 2 tablespoons sugar or sugar substitute or sugar substitute blend, divided
1/2 teaspoon powdered ginger
1/2 teaspoon salt
1/2 teaspoon baking soda
Lemon zest from 2 lemons, divided
Wet Ingredients
3 tablespoons lemon juice
1/4 cup plus 1 tablespoon heavy cream, divided
2 large eggs
1/2 teaspoon vanilla extract
Directions
Preheat the oven to 350 degrees F. Cover a baking sheet with sides with parchment paper.
Mix the 2 tablespoons of sugar substitute with half of the lemon zest in a small bowl and set aside.
In a medium bowl, mix together the almond flour, ¼ cup sugar substitute, the ginger, salt, baking soda and the remaining lemon zest.
In a small bowl, combine the lemon juice, eggs, ¼ cup cream and vanilla.
Stir the wet ingredients into the dry ingredients. Turn the mixture out onto a cutting board dusted with almond flour. Pat into a half-inch thick round.
Brush the top of the dough with the 1 tablespoon cream and sprinkle the dough evenly with the sugar/lemon zest mixture. Cut the dough into 8 equal triangles.
Carefully place them on the prepared pan. Bake in the center of the oven for about 30 minutes, or until golden brown. Cool on a wire rack. These scones freeze well.
Coffee Nut Muffins
Makes 12
Ingredients
1 cup pecan flour (meal), divided
1 cup almond flour
1/2 cup soy flour
1/4 cup sugar or sugar substitute or sugar substitute blend
1/4 cup whey protein powder
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup (4 oz) sour cream
1/4 cup butter, softened
3 large eggs
2 tablespoons brewed coffee
2 teaspoons instant coffee granules
Topping
1/2 cup finely chopped toasted pecans
2 tablespoons brown sugar or brown sugar substitute
Directions
Preheat the oven to 350 degrees F and line 12 muffin cups with paper liners or coat with cooking spray.
Stir together the brown sugar substitute and chopped pecans. Set aside.
Dissolve the coffee granules in the brewed coffee and set aside.
In a large bowl whisk together the pecan flour, almond flour, soy flour, sugar substitute, protein powder, baking powder, baking soda and salt.
In a medium bowl, beat with a hand mixer the sour cream with the butter until smooth. Beat in the eggs. Then beat in the coffee mixture.
With a wide spatula, fold the coffee mixture into the nut flour mixture. thoroughly combine.
Divide the batter among the prepared muffin cups and sprinkle each with the topping.
Bake 25-30 minutes, or until set and a cake tester inserted in the center comes out clean.
Let the muffins cool in the pan for ten minutes and then remove them to a wire rack.
Low Carb Gluten Free Brownies
Ingredients
1/2 cup (3.5 oz) sugar-free milk chocolate squares (I use Lily brand)
1/2 cup (3.5 oz) sugar-free dark chocolate chips (I use Lily brand)
2/3 cup (5 ¼ oz) butter
3 eggs
1 1/2 cups sugar or sugar substitute or sugar substitute blend
1/2 teaspoon vanilla extract
1 cup almond flour
2 teaspoons baking powder
1/2 cup chopped walnuts
Pinch of salt
Directions
Preheat the oven to 350 °F. Line the bottom of an 8×8 or 7×11 baking dish with parchment paper and coat with cooking spray.
Put the chocolate and chocolate chips in a saucepan with the butter and melt them together. Add the vanilla. Remove the pan from the heat and let cool slightly.
With a hand mixer beat the sugar substitute and eggs (about 2-3 minutes until the mixture is creamy). Add the chocolate mixture and stir.
Gradually stir in the almond flour, salt and baking powder.
Fold the nuts into the mixture and pour into the prepared pan. Spread the mixture evenly in the pan.
Bake for about 45 minutes until the mixture is no longer wiggly and beginning to crack in the middle. Remove the pan from the oven to a wire rack to cool.
When cool, cut into small squares.
Some of my fresh Florida produce made it into an Asian dish as well. I experimented with a few different flavorings and this recipe turned out well. If you are watching your carb intake make the cauliflower version of the rice and, if not, just use your leftover regular rice.
Szechuan Chicken Stir-Fry
Serves 4
Ingredients
Sauce Mixture
1 tablespoon dark sesame oil
1/2 cup chicken broth
2 tablespoons soy sauce
1 tablespoon rice vinegar
1 tablespoon chile paste (such as sambal oelek)
1 tablespoon honey
2 teaspoons cornstarch
Stir-Fry
2 tablespoons peanut oil
2 cooked (poached) chicken breasts, shredded
Half of a large red bell pepper, cut into thin strips
2 cups broccoli florets, cut into small pieces
1 cup diagonally cut snow peas
1 tablespoon grated peeled fresh ginger
1 tablespoon minced fresh garlic
1/4 cup (1-inch) slices green onion
Directions
Combine the sauce ingredients in a small bowl. Set aside
Heat a wok or large skillet over medium-high heat. Add the peanut oil; swirl.
Add bell peppers and broccoli and stir-fry for about 2 minutes. Add the next 4 ingredients (through garlic); stir-fry 1 minute. Add the shredded chicken, stir-fry 1 minute.
Add the sauce mixture; cook 30 seconds or until thickened. Add the green onions. Cook until heated through. Serve with the Cauliflower Rice dish or regular rice.
Asian Flavored Cauliflower “Rice”
Serves 4
Ingredients
10 oz pkg frozen cauliflower rice, defrosted or use the same amount of regular leftover cooked rice
1 tablespoon sesame oil
1 teaspoon minced garlic
1 tablespoon rice vinegar
1 tablespoon soy sauce
1 teaspoon minced ginger
Directions
Let the riced cauliflower drain in a colander for about 30 minute. Then place it on a paper towel.
In a wide-bottom skillet, heat the sesame oil over medium heat. Add the garlic and saute for about 1 minute.
Add the cauliflower rice. Stir-fry until the grains are dry and begin to crisp.
Stir in the rice vinegar, soy sauce and ginger. Stir-fry for another minute or two. Serve with the chicken.
My veggie purchases also yielded extra for a few soups. We like soup for lunch, so I usually make then weekly. The cabbage and broccoli were large enough for a few meals. Don’t forget some healthy bread to go with these meals.
Italian Beef and Cabbage Soup
Ingredients
1 tablespoon olive oil
1 lb lean ground beef
1 large onion, diced
1 garlic clove, minced
1 cup shredded carrot
1 teaspoon sea salt
1/4 teaspoon black pepper
1 head of green cabbage
2 cups green beans, cut into one-inch lengths
2 cups diced Italian tomatoes (with liquid)
6 cups beef broth
1 tablespoon Italian dried seasoning
2 medium bay leaves
½ teaspoon crushed red pepper flakes (chili)
Directions
Remove 8 outer layers of cabbage leaves and reserve for stuffed cabbage.
Cut the remaining head in half. Reserve half of the cabbage for coleslaw or for a side dish of sautéed cabbage. Shred the remaining half for the soup.
Heat the oil in a Dutch Oven over medium heat. Add the chopped onions. Cook for about 10 minutes, stirring occasionally, until the onions soften.
Add ground beef to the pan. Season with sea salt and black pepper. Increase heat to medium-high. Cook, breaking apart with a spatula, until the beef is browned.
Add the remaining ingredients. Stir to combine. Season with more salt and/or pepper to taste.
Cover the pan and simmer the soup on low for 45-60 minutes or until the vegetables are tender. Remove the bay leaves before serving.
Creamy Cauliflower Broccoli Cheese Soup
Serves 6
1 tablespoons olive oil
1 yellow onion, chopped
2 large cloves garlic, minced
1 head of cauliflower, core removed and chopped into small florets
¼ teaspoon cayenne pepper
½ teaspoon dry mustard
4 cups of chicken broth or vegetable broth
4 cups broccoli fresh florets, chopped, divided
2 cups shredded sharp cheddar cheese
Salt and pepper to taste
1/2 cup heavy cream, optional
Directions
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onions and garlic. Sauté until the onions are tender, about 4-5 minutes.
Add the cauliflower, half of the chopped broccoli, dry mustard, cayenne and salt and pepper and saute for a minute or two.
Add the chicken broth, bring the mixture to a boil and simmer, uncovered, for 25 minutes, or until the cauliflower is very tender.
Use an immersion blender, or transfer the mixture to a blender, and puree until smooth and creamy.
Return the soup to the pot over medium heat and add the remaining broccoli. Bring to simmer and cook 25-30 minutes, or until the broccoli is tender.
Reduce the heat to low and stir in the cheese a little at a time until melted. Season to taste with salt and pepper.
Add the cream if you want it creamy and warm through. Do not boil.
Sourdough Oat Round
Delicious with soup.
Makes 1 loaf
Ingredients
3/4 cup oat flour
1/2 cup old-fashioned oats or steel-cut oats
2 cups bread flour
2 tablespoons vital wheat gluten
1 teaspoon instant yeast
1 tablespoon honey
1 1/2 teaspoons salt
1 1/4 cups water
1 cup firm sourdough starter
Directions
Combine all the ingredients in a mixing bowl or an electric mixer bowl. Mix either by hand or with the electric mixer’s paddle attachment until well combined.
Move the dough to one side of the bowl and spray with olive oil cooking spray. Repeat with the other side of the dough. Cover the bowl and let rise for 18 hours.
After 18 hours turn dough onto well floured surface and gently flatten enough to fold dough back onto itself a couple of times to form a roundish blob.
Take a sheet of parchment paper and lightly spray with cooking spray. Place the dough in the middle of the sheet of parchment.
Let the dough rest while the oven is preheating.
Turn the oven to 500 degrees F and place a stone baking vessel on a low rack.
When the oven reaches 500 degrees F remove the baking vessel and turn down the oven to 450 degrees F.
Using the parchment as a sling, gently lower the sling containing the dough into the preheated baker, leaving the parchment in place.
Be careful not to touch the baker as it is very hot!
Place the lid on the baker and put the baker into the oven.
Bake for 30 minutes with the lid on. After 30 minutes remove the lid and bake an additional 15 minutes or until the crust is golden brown.
Remove the baker from oven. The bread will still bake if left in the hot baker. So very carefully lift out the bread with the parchment.
Discard the parchment and cool the bread on a rack for about 2 hours.
This dinner makes use of the Swiss chard and the Acorn squash that are now in season. The lemons are from my Meyer Lemon tree.
Sautéed Swiss Chard
3-4 servings
Ingredients
1 large bunch Swiss Chard
3 garlic cloves, minced
1/2 shallot, chopped
2 tablespoons extra virgin olive oil
Salt and pepper to taste
Directions
Cut out the central rib and stem from each leaf. Cut the leaves into smaller pieces.
Rinse the leaves in a sink of cool water, lifting them into a colander to drain a bit (leaving some water on the leaves).
Place the damp leaves in a deep skillet. Cover the pan and cook the leaves for 3 minutes. Drain in a colander and set aside.
Heat the oil in the same skillet and add the garlic and shallot. Cook for two minutes. Add the chard leaves and salt and pepper, stir and reduce the heat to low.
Cook the greens until tender, about 10 minutes.
Pistachio Salmon With Meyer Lemon Sauce
Serves 2
Ingredients
2 coho salmon fillets (6 ounces each)
1/2 teaspoon sea salt
1/4 teaspoon coarsely ground pepper
2 tablespoons mayonnaise
1/4 cup finely chopped pistachios
Sauce
1/2 shallot, chopped
1/2 tablespoon olive oil
1/2 cup heavy whipping cream
1 teaspoon grated lemon peel
1 tablespoon lemon juice
1/8 teaspoon sea salt
1/8 teaspoon cayenne pepper
Directions
Preheat the oven to 375°F
Place the salmon in a small oiled baking pan; sprinkle with salt and pepper. Spread with mayonnaise and sprinkle with pistachios.
Bake for 15-20 minutes or until the fish is cooked through its center.
In a small saucepan, cook and stir the shallot in oil over medium-high heat until tender. Add the cream, lemon peel, lemon juice, salt and cayenne and bring to a boil.
Reduce the heat; simmer, uncovered, for 5-7 minutes or until thickened, stirring occasionally.
Serve the salmon over the Swiss chard and spoon the lemon sauce over all. Serve immediately.
Parmesan-Roasted Acorn Squash
Serves 2
Ingredients
1 acorn squash, ends removed, seeded and cut into 4 one-inch thick slices
2 tablespoons olive oil
1 teaspoon dried thyme
Kosher salt and black pepper
Grated Parmesan cheese
Directions
Heat the oven to 375° F.
In a baking dish, toss the squash slices with the oil, thyme, ½ teaspoon salt, and ¼ teaspoon pepper. Sprinkle with the Parmesan.
Roast the squash until golden brown and tender, about 45 minutes.
