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.