Asian Cabbage

2-3 cups shredded red cabbage
1 onion, sliced thin
1/2 cup bean sprouts
2 green onions, chopped
1 tbsp soy sauce
salt and pepper

Spray a large skillet with cooking spray (try to use an organic olive oil) and throw in onions and cabbage. Saute 2 minutes, then add bean sprouts and season with salt and pepper. Pour in soy sauce and cook on medium high until sauce is pretty well absorbed, about 5 minutes. Serve hot (bean spouts go rancid fast, so don't bother refrigerating leftovers).

Sweet Potatoes

Sometimes it is difficult to get all your carbs in when you pack your lunch or have a late dinner. Mike has an especially difficult time because he is trying to eat nearly 400g of carbs per day. His aunt Sarah gave us this idea to make sweet potatoes in advance to eat alone as a quick carb. Sweet potatoes are low-glycemic and extremely healthy.

Heat your oven to 350. Individually wrap each sweet potato in tin foil, then place in a baking dish (the potatoes will emit a syrup-like liquid, so make sure you cook in a baking dish). Cook 1.5 to 2 hours, flipping potatoes over halfway through cooking.

When you take them out of the oven, carefully open tin foil and place potatoes on a wire rack to cool. After 10 - 15 minutes, remove the skin (it will come off extremely easily) and cut in half. Store in a ziplock or Tupperware for up to a week.

Squash Casserole

My mom is famous for her squash casserole, so this is my quick and healthy version.

3-4 cups squash or zucchini, cut
1/2 onion, chopped
1 tbsp olive oil
salt and pepper
1/4 half and half
3-4 tbsp jack or cheddar cheese

Heat oil in large skillet, then add onions and squash/zucchini. Stir fry 2-3 minutes, season with salt and pepper, then remove from heat. Add half and half to slightly cooled veggies, stir well, then add cheese (except about 1tbsp worth).
Pour into a small baking dish and bake at 400 for 15-20 minutes. Remove from heat, turn on broiler, top with last tbsp of cheese and put under broiler until cheese is brown and bubbly.

Curried Okra

In the south, okra is usually served deep fried or added to soups for thickening. Okra is, however, a low-carb vegetable that, when prepared correctly, has a wonderful texture and depth of flavor.

1-2 tbsp light colored oil
2-3 cups fresh okra, rinsed and diced into large pieces
1 tsp curry powder
1 tsp tumeric
1/4 tsp cayenne
1 tsp salt

Heat a skillet to medium-high, then add oil and turn around in pan. Add okra and stir fry 2-3 minutes, then add seasoning. Cook another 2 minutes, then serve hot.

Stuffed Zucchini

2-3 zucchini
salt and pepper
1/2 cup ricotta cheese
1 lemon
1 egg white
2-3 tbsp fresh basil, chiffonade
2-3 tbsp mozzarella

Slice zucchini in half, then cut down the length. Scoop out the seeds on the inside, then season with salt and pepper and place under broiler 4-5 minutes.
Mix ricotta, juice of lemon, egg white, basil, salt and pepper in a bowl. Once zucchini cools, fill with mixture and place in 375 oven. Cook 15-20 minutes, then top with mozzarella and put under broiler until cheese browns.

Borscht

This gorgeous soup is a great way to use up leftover roasted beets. Although beets are higher in sugar than some carbs, they are an excellent source of fiber.

3 or 4 medium beets
1 tbsp olive oil
salt and pepper
1 tbsp butter or olive oil
1 onion
2-3 cups vegetable stock
1 tsp sour cream
1 green onion, chopped

Cook the beets using the previously posted recipe.
In a large skillet, add onion and butter. Cook 5-6 minutes, then season with salt and pepper. Add beets and vegetable stock, then bring to a boil. Reduce heat, cover and cook 15 minutes.
Pour soup into blender and puree until smooth. Serve with a dollop of sour cream and diced green onions.

Grilled Pears

Sometimes, you just need dessert.

1 ripe Bartlett pear
1/2 tsp butter or cooking spray
1/2 cup low-fat vanilla yogurt
1 tbsp organic chocolate sauce

Halve pear and remove pit and skin. Heat grill or skillet to medium and grease with spray or butter. Add pears, face down and cook until just starting to brown and carmelize; about 6-7 minutes. Remove from heat and top with ice cream and chocolate sauce (optional)

Real Gyro Meat

Gyro meat is flavorful and can be a healthy dish when paired with tzatziki sauce and veggies. You could make this with ground turkey, chicken or lean beef.

1 onion, chopped
2 lb ground lamb
1 tbsp minced garlic
1 tbsp dried marjoram
1 tbsp dried rosemary
salt and pepper

Put onion in food processor for 10 seconds, then remove and squeeze out excess liquid. Return to processor with lamb and seasonings and blend about 1 minute. You will probably need to stop and move everything around a couple of times (my processor got stuck at one point from so much food). Pack mixture into a meatloaf pan (well greased with olive oil or spray).

Heat oven to 325. Place meatloaf pan in a larger baking dish and fill that outside dish with water, about halfway up the meatloaf pan's sides. Cook 50-60 minutes. Remove from oven, drain off fat (don't put it in your sink!), then place a heavy object on the gyro meat while it rests (a brick wrapped in tin foil works perfectly). Let the gyro meat compress for about 10-15 minutes, then shave thinly with an electric knife.

***This recipe is based off an episode of my absolute favorite Food show, Good Eats, which features the hilarious and intelligent Alton Brown. AB advocates the idea of compressing the meat, which I think is genius.

Healthy Holiday Eating Tips

During the holiday season, it is easy to put on 5-10 pounds simply from eating poorly. Here are a few tips to keep you healthy during holiday meals.

1. Stay away from bread (including dinner rolls), rice or pasta dishes. Empty calories, high carb, overall bad.
2. Choose side dishes made primarily from vegetables, like squash casserole, sweet potatoes or yams, or peas.
3. Don't blow your calories on everyday foods. Save it for special things, like dressing, that you only eat during the holidays.
   
4. When eating pie for dessert, remove the back part of the crust and eat the filling of the pie. Removing that crust will save you at least 150 calories per slice.
5. When choosing what pie to eat, go with pumpkin over apple or pecan. Pumpkin is low carb and requires less fat and sugar to make it delicious.
6. Don't drink your calories! Stay away from eggnog (1/2 cup contains 12g Fat). Try to drink light beer or wine.
7. When in doubt, make your own dish to bring along! I always try to make a salad, brussel sprouts, cauliflower or some other side dish that I can load up on.
   

Grilled Mushrooms and Onions

8oz Portabello mushrooms
1 large red onion
1 tbsp olive oil
salt and pepper

Wash mushrooms well and slice into large pieces. Quarter red onion. Heat the grill or a grill pan to medium-high and spray with cooking spray. Brush veggies with olive oil, then place on grill. Cook onions 6-7 minutes per side, mushrooms 4-5 minutes per side. Take off the grill, season with salt and pepper, then serve immediately.

Turkey Burgers with Gouda

This recipe is based on one by Rachael Ray, but revamped. The sauce is delicious and the little bit of sour cream makes up your fat intake. You don't need buns or bread for these burgers; just serve with Brussels sprouts or cabbage. So good!

Burgers
1lb Ground turkey
1 cup onion, chopped
1 cup bell pepper, chopped
1 tsp flat leaf parsley, chopped
1 tsp Worcestershire sauce
1 tbsp paprika
salt and pepper
2oz gouda cheese

Sauce
1 green onion, chopped fine
2 cups chopped spinach
1/2 cup sour cream
juice of 1/2 lemon
salt and pepper

Mix all burger ingredients, except the cheese in a large bowl and let sit at least 30 minutes.
Heat grill or skillet to high. Chop gouda into small pieces and mix into turkey meat. Pat out into patties approximate to your protein intake (I like 2 2oz patties). Place over heat and grill about 5-6 minutes per side.

Mix sauce ingredients and sit aside. When burgers are finished, top with a little bit of sauce.

Cauliflower and Celery Root Mash

This is a good way to bring a low carb dish that everyone will like to your family's Thanksgiving. The celery root ads a more potato-like texture and the Jarlsberg cheese makes the top brown and bubbly. You can use any Swiss cheese variation that you like. You can make this in advanced, then brown when you get to your destination.

1 medium onion, chopped
1-2 heads cauliflower
1 celery root
3 tbsp butter or olive oil
2-3 tsp salt
1 tsp pepper
1/2 cup chicken or vegetable stock
1/4 cup sour cream
2-3 tbsp shredded Jarlsberg cheese
2 green onions, chopped

Prep: Chop cauliflower in chunks. to dice celery root, remove the outer part with a knife by cutting off the bottom, then skinning it thinly. Chop celery root into 1/2 inch pieces.

Heat 1 tbsp butter a in large heavy skillet, then add onion. Season with 1/2 tsp salt and cook 4-5 minutes. Add celery root and cauliflower and other 2 tbsp butter and season with the remaining salt and pepper. Cook about 5 minutes, then add stock. Cover and cook on medium heat for about 15 minutes, stirring often.

When the cauliflower is very soft, put half of the ingredients in the pot in a food processor. Add sour cream and green onions and process until pretty smooth. In the pot, mash the other half of the cauliflower/celery root mix with a potato masher. There should still be some lumps. Mix the pureed into the mashed, then put in an oven safe baking dish. This can sit for up to 24 hours before you need to cook it. Top with the Jarlsberg cheese and bake for 15 minutes at 375 or, if still hot, brown the top under the broiler for 3 minutes.










Celery Root (above) can be purchased at Fresh Market or New Leaf

Roasted Sweet Potatoes

If you are trying to eat healthy, switching from white potatoes to sweet potatoes is an easy and delicious start. Their complex flavor makes them, in my mind, a richer and deeper tasting alternative than their boring cousin, the white potato.The sweetness of these potatoes is countered with the pungent sea salt and spicy black pepper. Although sweet potatoes are not specifically low-carb, they are low glycemic and extremely healthy.

2-3 medium sweet potatoes
2-3 tbsp olive oil
1-2 tsp sea salt
1 tsp black pepper

Heat oven to 400. Rinse sweet potatoes, then dice into 1/2 inch sized pieces. In a glass or ceramic baking dish, toss with olive oil and salt and place in hot oven. Cook 30-45 minutes, depending on your oven. After 20 minutes, remove from oven, add black pepper, stir and return for another 15 minutes or so.

Avocado Cream

Instead of sour cream, try making this delicious substitute. I prefer Hass avocados for their richer flavor and creamy texture but you can use the lower-fat Florida avocado as well. Serve with tacos, chili or even as a substitute for mayonnaise.

1 ripe avocado
1 tsp olive oil
salt and pepper
lime or lemon juice


Lightly chop avocado and put in a small blender (magic bullet!) with olive oil, salt and pepper, and a tsp or so of lime or lemon juice. Puree until smooth

Sautéed Brussels Sprouts

2 tbsp butter

1-2 tbsp olive oil

2-3 cups Brussels sprouts

½ onion, chopped

½ tbsp apple cider vinegar

½ tsp sugar

1/3 cup chicken broth

Wash sprouts, then slice into strips. Heat a pan to medium-high, add butter, then onions and cook until just beginning to turn translucent, about 5 minutes. Season with salt and pepper, then add apple cider vinegar and sugar. Cook 3 minutes, then take off heat and set aside. In another pan, heat olive oil, then add sprouts, seasoning with salt and pepper. Cook 5-6 minutes, then add chicken broth and cook until liquid has evaporated. Add cooked onions in with the sprouts and serve immediately.

Eggplant Dip

This is a party favorite!

1 large eggplant, peeled and chopped
1 onion, chopped
1 red pepper, chopped
2-3 tbsp olive oil
salt and pepper
cayenne pepper
2 tbsp tahini
juice of 1/2 lemon

Preheat oven to 400. Toss eggplant, onion and pepper in 2 tbsp olive oil with salt, pepper and cayenne and put in glass or ceramic baking dish. Bake 25 minutes, tossing often. Let veggies cool a bit, then place in food processor with tahini and lemon juice. Pulse until well mixed, then drizzle in olive oil. Serve with veggies.

Summer Squash Soup

In Florida, we can get yellow squash year round, which makes this low-carb soup a perfect addition to any meal. The buttery squash becomes rich and creamy when pureed; no extra cream needed.

6-7 yellow squash, diced

1 onion, diced

1 clove garlic (optional)

1-2 tbsp butter

2 cups vegetable broth

salt and pepper

1 tsp paprika

sour cream

Heat soup pot to medium-high. Add butter and once it melts, sauté onion and garlic for 7-8 minutes or until onions are translucent. Add squash and cook about 5 minutes, seasoning with salt, pepper and paprika. Pour in vegetable broth, cover and bring to a boil. Once the soup begins to just boil, reduce heat to low, cover again and let cook for 15-20 minutes.

Pour soup mixture in blender and process until just smooth (you can also use an immersion blender here). Put back in pot to keep warm until you are ready to serve. Top with a tiny bit of sour cream for rich flavor.

Bok Choy

Bok choy is one of those vegetables that is so low carb it is almost negligable. Whenever we cook an asian dish, we have this as a side, almost like a spinach salad.

1 head bok choy
1/4 cup vegetable broth
1 tbsp hot sauce
salt

Heat vegetable broth and hot sauce (any kind you like) in a large pan. Cover with a top until it comes to a simmer. Chop bok choy into large chunks and rinse thoroughly. When broth begins to simmer, add bok choy and cover, reducing heat. Stir frequently with tongs and cook with top on for about 2-3 minutes. Remove heat and toss until the bok choy is tender and slightly spicy. Season with salt and serve with the broth is was cooked in.

This dish can be made into a soup by adding more broth.

Beef and Broccoli Stir-Fry

8-10oz lean beef
2-3 cups broccoli
1 onion, diced
1-2 tbsp vegetable or soy bean oil
1 tbsp curry powder

Sauce:
2-3 tbsp ground peanut butter (no salt)
1/4 cup coconut milk
1 tbsp sriracha*
1 tbsp honey
3 tbsp soy sauce

Dice beef into bite-sized pieces. Wash broccoli and trim. In a large skillet, heat 1 tbsp of oil and add onions. Cook approx. 5 minutes, then remove from heat. Add rest of the oil, then the beef, seasoning with curry powder. Stir-fry 3 minutes, then add onions back in.

Mix all sauce ingredients in blender or magic bullet. Pour sauce over beef, then add broccoli. Cook approx. 5 minutes or until broccoli is tender-crisp and sauce has reduced. Serve immediately with a side of bok-choy (recipe coming).

*You can find this delicious sauce, also known as rooster sauce, at any Asian market

Eggplant Stack

This is based on the delicious eggplant stack at the One-0-One restaurant here in Tallahassee and I have to say, it might almost be better. Just make sure you peel the eggplant (I didn't in the picture, but ended up cutting it off later).

1 large eggplant

1 roasted red pepper

¾ cup part-skim ricotta cheese

2 tbsp fresh chopped basil

1 tbsp lemon juice

1 egg white

salt and pepper

2-3 tbsp parmesan cheese

1-2 tbsp mozzarella cheese

¼ cup marinara sauce

Peel eggplant and cut into 1/4- 1/2 inch slices the length of the eggplant. Brush with olive oil and put on grill or under broiler 3-4 minutes per side.

In a small bowl, combine ricotta, basil, lemon juice, egg white, salt and pepper and set aside. Take one roasted red pepper out of the jar and pat down with a paper towel, then slice in two.

Heat oven to 375°. To assemble, spray a baking dish with cooking spray, then lay down two of the eggplant slices. Spread a layer of the ricotta mixture, then top with roasted red pepper. Add a bit more ricotta, then a sprinkle of parmesan cheese. Add the next layer of eggplant, the rest of the ricotta mix, a couple tablespoons of marinara, then the mozzarella. Place in the oven for 15-20 minutes.

Sweet Potato Soup

This soup is amazing after it sits a day or two, so consider making in advance. Soups are a great way to get in those extra carbs and save money by stretching your ingredients.

2-3 tbsp butter or olive oil
1 large onion, diced
1 red bell pepper, diced
cayenne pepper
salt and pepper
½ clove garlic, diced
1 large sweet potato
2-4 cups vegetable broth
1 can (14.5oz) diced tomatoes, no juice
½ cup ground peanuts
1 tbsp honey
2-3 green onions, chopped

Heat butter or olive oil in medium soup pot. Add onions and peppers, season with salt and pepper and cook 5-8 minutes. Add garlic and cook another 2 minutes. Add sweet potato and season with a little more salt, then season with cayenne and sauté another 5 minutes. Add tomatoes (drain most of the juice before you put it in). Pour in enough vegetable or chicken broth to just cover the vegetables in the pot, then cover and bring to a boil. Reduce heat and simmer on low for 25 minutes.

Pour soup, in batches, in a large blender and puree until smooth. Return to soup pot and stir in peanut butter until it melts. Add honey, then taste to see if it needs more salt. Serve with a sprinkle of green onions.

Smoked Tomato and Onion Dressing

I love the show "Diners, Drive-ins and Dives" on Food Network, which is where Mike and I saw this salad dressing made. We have done our own interpretation and although it is still a little high in fat, consider using with with bland, low-fat food, as we did here (iceberg lettuce and grilled chicken breast).

1 tomato

1 onion

½ cup mayonnaise

1 tsp paprika

salt and pepper

Heat grill. Half tomato and onion, rub with olive oil, then place on the top rack of the grill (not sitting directly on the flame). Smoke for 30-45 minutes. In a blender, all tomato and onion, ½ cup mayonnaise, 1 tsp paprika, salt and pepper. Blend until slightly chunky. Serve over everything.

(This recipe makes a ton of dressing, so consider reducing amounts...or just use all the time, like we did).

Stuffed Tomatoes

This side dish is impressive and delicious. Low-fat, part-skim ricotta is a great protein source if you are low on protein one night.

2 vine-ripe tomatoes
2-3oz ricotta cheese
1 tbsp lemon juice
2 tbsp chopped basil
1 egg white
salt and pepper
1-2 tbsp parmesan cheese

Preheat oven to 375°. Remove tops of tomatoes and scoop out insides with a spoon, leaving a small cup. Let tomatoes sit upside down on a paper towel for 5-10 minutes.
In a small bowl, whisk ricotta, lemon juice, basil, egg white, salt and pepper. Fill tomatoes with mixture and top with 1 tbsp parmesan cheese each. Place on a baking sheet covered with tin-foil or parchment paper and cook for 20-25 minutes. Right before you take them out of the oven, turn on the broiler and let the top brown.

Sauteed Red Cabbage

Cabbage is a cheap and delicious way to carb-load. The entire head of this red cabbage was $0.89 and it will feed Mike and I for at least three meals. Food is getting expensive...more cheap dishes to come!


1/3 head red cabbage, shredded
2-3 tbsp olive oil or butter
salt and pepper

Heat oil or butter in pan. Add shredded cabbage and stir constantly with tongs for 3-4 minutes. Add salt and pepper (just a little bit). After 6-7 minutes total, cabbage should be tender and ready to eat.

Lamb Burgers with Yogurt Sauce

3/4lb ground lamb
¼ cup onion, diced
½ tsp each:
Coriander
Cumin
Cayenne
Cinnamon
1 tsp paprika
salt and pepper
1/4 cup oatmeal
1 egg white
Olive oil spray

Yogurt Sauce:
¼ cup nonfat Greek yogurt
1 tbsp lemon juice
1 tsp dill
salt and pepper

Mix lamb with egg white, onion. oatmeal and all the spices. Let sit for 10 minutes (this can be done a couple of hours ahead of time), then pat out into burgers. Heat pan and spray with oil. Add burgers, cooking approx. 5 minutes per side on medium heat.
In a small dish, mix yogurt, lemon juice, dill, salt and pepper.

Acorn Squash

Acorn squash has a higher carb-count than most the veggies I normally promote, but it works wonderful when accompanied by an extremely low-carb side (spinach salad, zucchini, etc). If you are having trouble making up your carbs at dinner, acorn squash is a wonderful option.

1 acorn squash
2 tbsp olive oil
salt and pepper

Half the squash, then scoop out the seeds. Brush with olive oil, then season with salt and pepper. Place face down on a baking dish in a 400 degree oven and roast for 35-40 minutes. Serve immediately with a tiny bit of sour cream or chopped scallions.

Asparagus Soup

1 onion chopped

2 tbsp olive oil or butter

approx. 20 asparagus stalks

2 cups vegetable broth

salt and pepper

cayenne pepper

¼ cup half and half

Parmesan cheese

Trim white tips and the head off asparagus, then chop into 1 inch pieces. In a medium-sized pot, sauté onion in olive oil, seasoning with salt and pepper, for 5 minutes. Add asparagus, sauté another 5 minutes, add a sprinkle of cayenne. Pour in vegetable broth, cover and then bring to a boil. Reduce the heat and cook for 15 minutes or until asparagus is soft and tender.

Pour mixture into blender and puree. Pour back into pot, adding the half and half or cream. Heat, then serve with a sprinkle of parmesan cheese.

Tomato and Mozzarella Salad

The roasted tomatoes in this salad create their own sauce when they burst in the oven. Mixed with sweet olive oil and pungent basil, the tomatoes are an excellent way to add flavor, not calories and sodium, to your salad.

1 pint cherry or grape tomatoes

1 tbsp olive oil

salt and pepper

2-3 tbsp basil, chiffonade

2-3 oz mozzarella cheese, cubed

2 cups fresh spinach

Turn on broiler to high. In a baking dish, toss tomatoes with olive oil, salt and pepper, then place under broiler. Broil for 10-15 minutes, then add basil and let cool for 2 minutes. Toss tomatoes with mozzarella cheese and pour over spinach.

Individual Meatloafs

You can make this into one large meatloaf, but it is really fun to have your own. Plus, the more surface area that cooks, the more delicious browning occurs.

1 lb. ground turkey or lean beef
2 eggs
2 tbsp flax meal
3 tbsp ketchup
1 tbsp Italian Seasoning
2 tbsp red pepper flakes
1.5 cup finely chopped onion
¼ cup shredded Parmesan cheese
¼ cup chopped basil
1 tbsp each salt and pepper

Preheat oven to 375. Whisk all ingredients except meat in a large bowl, then add meat and combine with your hands (don’t over mix). Form each meatloaf into a small mound, cover the top with about 1-2 tbsp ketchup or marinara sauce. Cook for 45-55 minutes in the oven.

Yummy Salad Dressing

This is a great, homemade salad dressing. Instead of buying something that contains numerous chemicals and hidden ingredients, make your own.

1 tbsp dijon mustard (Grey Poupon)
1 tbsp white wine vinegar
3 tbsp olive oil
2 tsp honey
salt and pepper

Whisk all ingredients, pour over salads or fresh grilled chicken or fish.

Roasted Red Pepper Soup

Quote from Mike: "This soup is banging". I think that says it all.

1 jar roasted red peppers
1/2 sweet onion, chopped
2-3 cups vegetable broth
2 tbsp olive oil or butter
1/4 cup half and half
salt and pepper
Parmesan cheese
cayenne pepper

Saute onion with butter or olive oil in a pan, approx. 8-10 minutes. Drain red peppers, chop, then place in pan, seasoning with salt, pepper and a dash of cayenne. After 2-3 minutes, add broth, then bring to a boil. Cover, reduce heat, cook 15-20 minutes. Pour soup into blender and blend until smooth. Put back in pan, then add half and half. Serve topped with a little Parmesan cheese or scallion.

For my Mimi...

My grandmother, the late Catherine Tharpe, was nicknamed "The Peach Lady". She loved peaches and in the summer, would bring fresh peaches to my parents house every weekend from the farmers market. Since her death, I have found myself eating a peach a day, savoring her favorite food and mine. The tender and sweet fruit has become a symbol, in my family, of my wonderful Mimi.

As peach season comes to a close, I am trying to enjoy one of my favorite peach applications as long as I can. For a late night snack, I saute one large, Georgia peach in a tsp of butter, seasoning with cinnamon. When the peach just starts to carmelize, take it off the heat and serve with frozen yogurt.

Eggplant...Again!

I am always experimenting with eggplant, my favorite vegetable. Eggplant's extremely low-carb count and mild flavor makes it an ideal vegetable to work into any dish. In this case, I just used what I had: a tiny bit of mozzarella cheese, fresh basil from a friend's garden and a couple cherry tomatoes. Roasted until soft, eggplant has a sweet flavor; no need to soak in salt water.


1 large eggplant, peeled and diced
2-3 tbsp olive oil
2-3 tbsp fresh basil, chiffonade
1/2 pint cherry tomatoes
1 -2 oz shredded mozzarella cheese
salt and pepper

Heat oven to 400. In a glass or ceramic baking dish, toss eggplant with olive oil, salt and pepper. Roast for 25-30 minutes, stirring once or twice. Add tomatoes and basil, then cook for another 20 minutes. 5 minutes before serving, top with mozzarella and turn on the broiler. Once cheese slightly browns, take out and serve immediately.

Chicken Piccata

Chicken Piccata is one of Mike's favorite meals. I used to make it with about half a stick of butter and an abundance of linguine pasta. Piccata, however, makes an easy and delicious transfer into a low-carb diet. Yes, there is still butter in this dish, but don't panic, three tablespoons will not kill you. Besides, you need your fats, right?

2-3 chicken breasts

1 lemon

3 tbsp butter

2 tbsp capers

½ cup chicken broth

salt and pepper

4 oz mushrooms (optional)

Pound chicken breasts with meat mallet (or a FatMax hammer!) to tenderize, then season with salt and pepper. Heat a large skillet to medium high with a little olive oil. Sauté mushrooms, season with salt and pepper. When tender, remove from pan, but save the brown bits on the bottom (flavor country).

Heat 2 tbsps of butter in pan, then add chicken breasts. Cook on both sides for approx. 5 – 8 minutes or until golden brown. Squeeze the lemon over the chicken (use half or whole depending on your lemon preferences), then add chicken stock and capers. Cover and cook for 5 minutes. Add the last tbsp of butter and put mushrooms back in the pan. Cook until the butter is fully melted and incorporated in the sauce. Serve with a salad and a side of eggplant.

Brussels Sprouts

Brussel sprouts are a vegetable feared by children and heavily avoided by most adults. Historically, sprouts were overcooked by the British, a tradition that continues today. However, when sauteed until tender (not mushy), sprouts are a flavorful addition to the low-carb diet.


2-3 cups brussels sprouts
2-3 tbsp olive oil or butter
1/2 tsp red pepper flakes
salt

Rinse sprouts well, then cut off the bottom most tip of the sprout. Slice in half, removing the top layer of leaves if necessary (think about preparing a cabbage). Heat a large skillet to medium-high, adding butter or oil. Add the red pepper flakes once the butter is melted or the oil is hot. Let the pepper flakes cook for just a minute (be careful, they will burn), then add sprouts. Toss in the pan constantly to avoid burning and to ensure carmelization on every sprout. Season with salt, cook 8-10 minutes or until the cut side of the sprout looks golden brown. Serve immediately.

Artichoke Soup

Artichokes are a great versatile, low-carb vegetable to cook with. The pesto gives this soup an extra kick while the artichokes make it rich. This soup is based on a recipe from Epicurious.com

Artichoke Soup

2-3 tbsp olive oil
1 150z can artichoke hearts, drained
1 small onion, sliced
2 cups vegetable broth

Pesto
1 cup (packed) fresh basil
1/8 cup toasted pine nuts
1/3 cup olive oil
salt and pepper

Place all pesto ingredients in food processor, mixing thoroughly. Heat a large skillet to medium high, add olive oil, then onions. Cook until onions are translucent, approximately 5-10 minutes. Add artichokes, saute 2-3 minutes, then add veggie broth. Bring to a boil, cover, reduce heat, cook 15-20 minutes.
Using an immersion blender or a blender, blend soup until almost smooth. Place in a bowl, drizzle with pesto.

Mmm ... Pizza

I love pizza. When I was at work last week someone ordered a great deal of it from Momo's. It sat there on the table, trying to entice me into have just one slice. I considered...did some high-level calculus to figure out if I could justify one slice by running my ass off later. However, after some serious guilt-tripping, I decided to give in to my craving... and make my own.


Rotisserie or grilled chicken, sliced
Part-skim mozzarella cheese
1/2 cup sliced cherry tomatoes
1/4 cup fresh basil
4oz sliced mushrooms
1-2 tbsp olive oil
salt and pepper

Make the flax meal pizza crust, let it sit while you prepare the rest of the ingredients. Turn on broiler. Saute mushrooms in a pan with olive oil, salt and pepper. Top pizza crust with chicken, tomatoes, mushrooms, basil and mozzarella. Place pizza under broiler for approx. 5-10 minutes or until mozzarella is just starting to brown.

Asparagus, Mushroom and Tomato Salad

When you eat healthy you can sometimes find yourself eating the same vegetables nearly every week. By roasting different combinations of vegetables you find that when certain veggies are cooked together, their taste and texture can change and become something innovative and new. The asparagus becomes sweet in the tomato juice and the mushroom remain tender. This dish can be eaten immediately while hot or refrigerated for a cold salad.

12-20 Asparagus stalks (approx.)

1 pint cherry tomatoes

8oz sliced baby portabellas

5 tbsp olive oil, split

1 tbsp white wine vinegar

2 tbsp finely chopped tarragon

salt and pepper

Heat oven to 400º. Wash and trim asparagus, then cut into 2 inch pieces. Place (well-rinsed) tomatoes, mushrooms and asparagus in a large baking dish and toss with 2-3 tbsp olive oil, salt and pepper. Cook for 25-35 minutes or until the tomatoes start to burst. Halfway through cooking, drain some of the excess liquid from the baking dish.

In a small bowl, whisk remaining 2-3 tbsp olive oil, white wine vinegar, tarragon, salt and pepper. When veggies are finished, remove from oven and again, drain the liquid from the dish. Drizzle the tarragon vinaigrette over the veggies.

Red Wine Beef and Mushrooms

Red Wine Beef and Mushrooms

1 lb lean beef, diced bite-sized

1 large onion, diced

8oz portabella mushrooms, sliced

1 cup beef broth

1 cup red wine

Italian seasoning

salt and pepper

olive oil

Heat a large skillet, add olive, then add in onions and mushrooms. Saute approx. 5-8 minutes, seasoning with salt and pepper, until tender. Remove from heat.

Toss cubed beef in Italian seasoning and salt until the beef is pretty much coated. Add to skillet, browning the meat, then add the onions and mushrooms back in. Add beef broth and wine, bring to a boil, then reduce heat and cover for 25 minutes.

Take off lid, reduce liquid for about 5 minutes, then serve.

Lamb Salad

I love gyros, but this is a great way to enjoy those flavors without all the carbs. A lot of people are afraid of lamb, but there is nothing to fear! The shoulder cut of the lamb is cheap and when marinated in red wine, is delicious and rich. Like most red meats, the fat content is higher, but when trimmed and eaten, like everything, in moderation, lamb is an awesome source of protein.

Lamb Salad

1 lb lamb shoulder

fresh spinach

½ bell pepper, sliced

½ onion, sliced

1 large tomato, diced

¼ cup katamala olives, halved

1 cup homemade hummus (see previous post for recipe)

Marinade

½ cup red wine

¼ cup olive oil

salt and pepper

Salad Dressing

2 tbsp Dijon mustard (Grey Poupon)

2 tbsp red wine vinegar

3-4 tbsp olive oil

Whisk marinade ingredients in a bowl, pour over lamb, let sit 12-24 hours. After the marinade, place on the grill 4-7 minutes per side, then let rest. Slice into bit-sized pieces.

In a large skillet, heat 1-2 tbsp olive oil, then add onions and peppers. Saute 5-8 minutes, seasoning with salt and pepper.

To assemble salad: Top spinach with homemade hummus, then cover with sauted veggies and tomatoes. Cover with lamb, amount according to your zone protein intake, and chopped olives, then drizzle with salad dressing.

Creamed Spinach and Artichoke

2-3 cups chopped fresh spinach

1can artichoke hearts, quartered and drained

1/3 cup chopped bell pepper

1/3 cup chopped onion

1 cup fat-free plain yogurt

1-2 tbsp olive oil

salt and pepper

parmesan cheese

Heat oil to medium in a large skillet, add onions and peppers, then sauté approx. 5 minutes. Season with salt and pepper, then add artichokes. Cook for 3-4 minutes, remove pan from heat, then add yogurt and spinach. Mix until creamy, then serve with a sprinkle of parmesan.

French Onion Soup

French Onion soup is usually a restaurant favorite; not something you would make at your home. I had to reconsider the cheese/bread topping; the part that makes this soup so delicious. The cheese will brown regardless of the bread, so simply use a large slice of cheese on top and forgo the bread altogether.

French Onion Soup

2 cups beef broth

1 large onion, sliced thin

1-2 tbsp olive oil

salt and pepper

½ cup sherry or white wine

large slice of Jarlsberg or mozzarella cheese

In a medium pot, heat oil to med-high, then add onion. Saute until translucent, approx 8-10 minutes, season with salt and pepper. After the onions are finished, add beef broth and wine, then simmer 20-25 minutes.

Turn on broiler to high. Once soup is finished, spoon into an oven-safe cooking vessel, then place sliced cheese on top. Place bowls on a cookie sheet and broil in oven for 3-5 minutes or until cheese is golden brown.

Hamburgers Done Right

I love hamburgers and refuse to give them up. The key to eating a healthy burger is to reduce the high carb items, like buns or other breads, and to replace them with low-carb veggies. There are no precise measurements in this recipe because the amount of veggies you eat is completely up to you.

ground beef, turkey or chicken

spinach

sliced onion

sliced bell pepper

mushrooms

bean sprouts

1 slice cheese

Pat hamburger meat into small patties (I eat 4.5oz ground beef and have Mike make two 2.25oz patties. Season with salt and pepper, then cook on a hot grill or in a pan for approx. 5 minutes per side. Add a slice of cheese to the burgers approx. 1-2 minutes before you take off the grill. Meanwhile, sauté onions, peppers and mushrooms in a pan with olive oil, salt and pepper. Cook until onions and peppers are caramelized and the mushrooms are tender.

Assemble salad: Pile as much spinach or other dark leafy green on your plate as you like, then add bean sprouts. Place burgers on top of veggies, then add the onion, pepper and mushroom mix. Continue to top with veggies as you like (avocados would be great here), you won’t even miss the bread.

Roasted Green Beans

These beans really can replace french fries. I have never really enjoyed eating green beans because of their sometimes waxy texture. Roasting the beans makes them tender and delicious.

Roasted Green Beans

2-3 cups green beans, ends cut off
2 tbsp olive oil
salt and pepper

Heat oven to 400. Toss beans, oil, salt and pepper, then place on an baking pan. Roast for 20-25 minutes.