Eat . Fight . Win

Super Easy Primal Chili

2011-04-10T15:42:00.001-07:00

I like to make large dishes I can portion out for the week. This beanless chili is one of my favorite recipes that I will eat anytime of year.

1-2lbs ground beef
2 peppers, diced (I used Anaheim but any large pepper is fine)
1 large onion, diced
1 28oz can chopped organic tomatoes
1 14oz can FireRoasted tomatoes
2 tbsp tomato paste
2-3 cups water or chicken broth
1 chipotle in adobo
2 tbsp gluten-free Tamari (soy sauce)
3 tbsp chili powder
1/2 tsp cayenne
2 tbsp salt

Brown ground beef in large pot or dutch oven. Add peppers and onion and cook until the onions are translucent. Stir in both cans of tomatoes and tomato paste and cook 3-5 minutes. Pour in enough water to reach your desired thickness.

In a small blender, puree chipotle and some adobo sauce with tamari and the remaining spices. Pour in chili and cook at least 30 minutes. Because there are no beans in this chili, it can theoretically be eaten immediately, but like all soups, it is better the next day.

Serve with avocado cream and fresh-squeezed lime juice

1 Cup Beanless Chili
Calories: 207
Fat: 12g
Carbs: 1g
Protein: 20g

Curried Kale Salad

2011-04-08T15:23:00.000-07:00

This elegant side dish is perfect hot or cold.

1 bag of fresh, washed kale
2 tbsp olive or coconut oil
1 tbsp curry powder
1/2 tsp cayenne
1 tbsp salt
1/4 cup slivered almonds
1/4 cup dried cranberries or raisins

Heat oven to 400 degrees. Toss kale with oil and spices in a large roasting pan. Cook 25-30 minutes, tossing regularly.

Put roasted kale in large serving dish, then toss with almonds and dried fruit. Serve hot or cold.

Cobb Salad

2010-12-22T10:22:00.000-08:00

I had a version of this Cobb salad at The Interstate Kitchen and Bar, which is just a block away from our gym in Denver. Their salad contained bacon, but since Mike and I don't eat the pig, I made a different rendition that has become my favorite go-to salad. My favorite part is the soft fried egg. When you eat the egg, the yolk runs over the salad and makes a rich and creamy dressing.

1 head butter lettuce
marinated boneless skinless chicken thighs (recipe below)
1 orange, cut into segments
1 avocado
2 eggs (one for each salad)
2oz toasted chopped walnuts

Marinade:
1/4 cup orange juice
1/8 cup olive oil
1 tbsp each salt and chili powder
1/2 tbsp black pepper
2 tbsp minced chives

Mix all marinade ingredients in a large bowl and add the chicken. Marinade at least 8 hours. Grill chicken thighs until slightly charred. Let sit 10 minutes, then dice.

To assemble the salad, tear butter lettuce leaves and arrange on a large plate. Add slices of the segmented orange, avocado, walnuts and as much chicken as you want. Top with a fried egg.

Salmon Deviled Eggs

2010-12-21T11:47:00.001-08:00

In the South, Deviled Eggs are a staple on any holiday party table. Keeping on your diet during the holidays can be easy if you bring dishes that not only accommodate your nutrition guidelines but appeal to everyone. Adding smoked salmon adds an interesting texture and a rich, dense flavor.

1 dozen hard-boiled eggs
6oz smoked salmon
1/2 cup mayonnaise (homemade is preferable)
1 tbsp each dill, ground mustard and salt
1/2 tbsp freshly ground black pepper
paprika (for garnish)

Remove the shells from eggs by gently rolling on a hard surface. Half each egg down the length, then remove the hard yolk. Mix all yolks, salmon, mayonnaise, dill, mustard, salt and pepper in a mixing bowl with a fork. Do not over mix. Using a small spoon, gently stuff each halved egg white with the mixture. Sprinkle paprika on top.

Braised Cabbage

2010-12-20T14:04:00.000-08:00

Cabbage is the perfect vegetable: cheap, accessible, delicious and versatile. Braised cabbage is the perfect comfort food for cold winters.

1 head red or green cabbage
1 large white or yellow onion, sliced
1/4 cup olive oil
1 tbsp salt
1/2 tbsp pepper
1/2 cup water or chicken broth

Heat oven to 350. Remove any discolored outer leaves from the cabbage, then cut into large wedges. Place cabbage and onion in large baking dish, then drizzle with olive oil and sprinkle with salt and pepper. Pour the water or broth into the dish. Cover tightly with tin foil and cook for an hour and a half.

Increase temperature to 450 and take the foil off the baking dish. Cook for another 15 minutes or so or until the cabbage turns brown.

Dairy-free Tuna Salad

2010-12-16T12:43:00.001-08:00

I used to eat tuna salad mixed with mayonnaise on top of mayo slathered bread. This new tuna salad is simple to make, packs well and makes a great snack.

4oz tuna fish packed in water
1/4 head green or purple cabbage shredded
1/2 cup chopped apple
1/2 tbsp sesame oil
1/2 tsp salt
1/2 tsp dill
1/4 tsp cayenne pepper

Mix all ingredients and let sit at least 10 minutes.

Calories: 252
Protein: 31g
Fat: 8g
Carbs: 18g
Fiber: 5g

Sweet Potato Hash

2010-11-23T10:20:00.001-08:00

Thanksgiving side dish, perhaps?

1 large sweet potato, diced
2 tbsp olive oil
4 slices bacon (no, I didn't start eating, pork...this is an amazing smoked turkey bacon)
3 green onions, chopped
salt and pepper

Heat oven to 450 degrees. Mix sweet potatoes with olive oil, spread on baking sheet and roast 20-30 minutes.

In a large skillet, fry bacon, remove pan from heat and rest bacon on paper towel. When potatoes are done, add to leftover bacon fat (include the remaining oil from the baking sheet) and saute on medium. Crumble bacon and toss with sweet potatoes, green onions. Salt and pepper to taste.

Serves 4 or 2 very hungry sprinters

Roasted Kale

2010-11-12T09:40:00.000-08:00

I try to eat greens...I really do. I'm a Southerner, but I despise collards cooked in pork fat. I know greens are healthy, but other than spinach, arugula and other salad greens, I have a hard time choking them down. However, over the past month I have eaten at least one giant bag of kale per week. The key was to change my cooking mechanism. Roasting kale somehow removes the bitterness and reveals a mellow, slightly nutty flavor. This recipe is for all the folks out there who, like me, thought they could never like cooked greens.

Spicy Kale
1 lb clean kale (I use the bags from the grocery store)
1/4 cup olive oil
1 tsp salt
1/4 tsp cayenne pepper
1/2 tsp chili powder
juice of 1 lime (optional)

Heat your oven to 400 degrees. In a very large bowl, toss kale with olive oil, lime juice and seasonings. Spread on a large baking sheet and cook 30 minutes, tossing regularly. Some of the kale will become very crispy, while other pieces will be perfectly roasted.

Other seasoning options. The inclusion of seeds or nuts will give the kale a more 'chip-like' consistency:

Sesame Kale Chips
1/4 cup sesame oil
1/4 cup olive oil
1 tsp salt
1/4 tsp cayenne
1 tbsp sesame seeds

Nutty Kale Chips
1/2 cup olive oil
1/2 cup almonds, hazelnuts, macadamian nuts or pine nuts
1 tsp salt
1/2 tsp black pepper

Puree all ingredients in food processor, then toss with kale chips. Same cooking instructions.

Roasted Cauliflower

2010-11-09T12:11:00.001-08:00

I have played quite a bit with cauliflower in the past, trying to increase the variety of vegetables that I enjoy eating and don't just tolerate. A month ago I tried roasting cauliflower in the oven, intending to then puree it for my usually 'mashed' cauliflower recipe. When I removed it from the oven, I found each piece of the vegetable tender and caramelized to perfection. Forget the food processor...this is my absolute favorite cauliflower application.

1-2 heads cauliflower
1/4 cup olive oil
1tsp salt
1/2 tsp black pepper
1/2 tsp ground mustard
2 tbsp chopped chives (optional)

Heat your oven to 400 degrees. To prepare cauliflower, remove stems from the base, then carefully cut off each floret. Slice florets into 1/8 inch thick pieces or break florets into very small sections. Don't get rid of the interior stem!!! Peel this section carefully, remove the coarse bottom and slice into 1/8 inch discs. Toss cauliflower with remaining ingredients and spread out on a baking sheet covered in tin foil. Cook 35 to 45 minutes, at least twice during the cooking process.

D.I.Y. Roasted Red (and Yellow) Peppers

2010-10-29T14:37:00.000-07:00

I never got the obsessions with roasted red peppers; to me they always tasted vinegary and bitter. However, an excess of peppers from my local farmer dictated that I experiment with recipes before my peppers went bad. The result: delicious, sweet and cheap roasted red, yellow and orange peppers perfect for salads, scrambled eggs and eggplant stacks.

Step 1: Heat broiler to highest temperature. Remove the stem and seeds from your pepper, then slice edges to make the pepper lay flat. Place on a baking sheet and place under the direct flame of the broiler.

Step 2: Check the peppers after 10 minutes and then every couple of minutes after that. Remove peppers when the skin is completely black.

Step 3: Dump peppers in a large bowl and immediately cover the bowl tightly with plastic wrap. Let sit 10 to 15 minutes. This allows the peppers to steam and helps to remove the blackened skins.

Step 4: Gently remove skin from peppers. You can store
these in the refrigerator for up to a week in a plastic container.

Crockpot Fridays: Cooking a Whole Chicken

2010-09-02T11:55:00.000-07:00

D.I.Y. Chicken Broth

This is a really simple and effective way to get the most out of your chicken. I love buying whole chickens to cook; not only do Mike and I each get to eat our favorite parts, whole chickens are very inexpensive and easy to cook. The benefit of using a crockpot is that you are able to retain all the delicious juice that accrues during cooking. And, with just a little extra work, you can make your own chicken broth without the alarming amount of sodium. Ina Garten would be proud.

Step 1: Place entire chicken in crockpot; don't add any liquid.
Season with salt and pepper. I added a couple squirts of organic, stone-ground mustard, but it really didn't do anything for the flavor. Cook on high at least four hours, then turn down to warm or turn off.

Step 2: Once chicken has cooled off some, separate the meat from the bones and skin. There will be a large amount of liquid in the pot. DO NOT GET RID OF THE JUICE! You should now have all the meat of the chicken in one container, which is perfect for making chicken salads.

Step 3: Add one large onion (quartered or roughly chopped), a couple of sprigs fresh rosemary and thyme (dried is fine if that is all you have) and whatever other seasoning you would like to find in your broth. Pour in four cups of water. Leave the heat on low and cook for another 8 hours.

Step 4: Strain the entire contents of the crockpot, making sure that the bones, skin and any other solids do not get mixed with the broth.

Step 5: Store the remaining liquid in an air-tight container for up
to a week. If you don't plan on using the broth immediately, you can also store in the freezer.

Eat Local!

2010-08-24T15:11:00.003-07:00

Last week we visited Sunrise Ranch to take a tour of the farm and pick-up our share of their delicious, grass-fed beef. It was an incredible experience to watch these gorgeous, well-cared for and well-maintained cows graze on alfalfa next to sparkling lake.

When it comes to making diet choices, the real question we should be asking ourselves is not how many calories are in this dish or what is the ratio of protein/carbs/fat, but where is our food coming from. Since moving to Denver one year ago, we have begun to focus on the quality of our foods, purchasing a vegetable share from Farm Yard, a local C.S.A., buying dozens of eggs from a local chicken farmer and now investing in grass-fed beef from Sunrise Ranch. While the initial cost can be daunting, consider thinking of your food as an investment.

Mike and I joined in with four friends to buy a half a cow. We paid less than $5 per pound for over 191lbs of organic, hormone-free, grass-fed beef. Find a grass-fed beef source near you through Eat Wild.

Buying vegetables and fruit through a C.S.A. (community supported agriculture) can be a cost-effective way to get organically grown produce and to support a local farmer. Check out Local Harvest to find a C.S.A. in your area.

Breakfast Salad

2010-04-05T16:06:00.000-07:00

Our contemporary conception of breakfast consists of an abundance of grains: cereal, pancakes, pastries, granola, etc. While I enjoy eating eggs (especially the new farm-fresh eggs we receive every two weeks), sometimes it is nice to not have to adhere to popular breakfast standards.

This morning, I planned to eat three eggs scrambled with mushrooms, spinach, salsa and avocado. However, when I opened the kitchen I saw the crisp butter lettuce I picked up yesterday, a salad seemed a perfectly viable option.

Simple recipe: chicken, home-made roasted red and yellow peppers, avocado and butter lettuce.

Roast Chicken

2010-04-04T18:38:00.001-07:00

Every Sunday night, Mike and I roast a chicken and eat the entire thing. Simply seasoned with salt, pepper, thyme and fresh lemon juice, the chicken comes out crispy and tangy on a bed of sweet onions. This simple recipe is based on Ina Garten's, but made a bit easier and more healthy. You can cook the chicken whole, but we like to cut it up for a quicker cooking time and crispy-er skin.

Roast Chicken

1 roasting chicken
1 tsp salt
1/2 tsp pepper and thyme
2 lemons
2 large onions, sliced large
1 tbsp olive oil

Heat oven to 450 degrees. Scatter onions on the bottom of a large roasting pan, then arrange the chicken on top. Drizzle the olive oil on the top, then season with salt, pepper and thyme. Cut one lemon into sliced and place between pieces of chicken and squeeze the juice of the other lemon on top. Cook 50 minutes to 1 hour.

Note: if you roast the chicken whole, make sure you toss the onions in olive oil first so they will not burn. You will also need to let the chicken cook for an extra fifteen to twenty minutes.

Pureed Eggplant

2010-02-03T21:46:00.000-08:00

This light and airy pureed eggplant is based on the Turkish dish, Hunkar Begendi and goes fantastically with grilled lamb.

2 medium eggplants
2-3 tbsp olive oil
1 tsp salt
1 tsp pepper

Place eggplants under a hot broiler completely intake. Let them char for at least 20 minutes, then remove from heat a let cool before handling. Remove the cooked flesh by peeling of the skin or scooping out the flesh and place in a colander. Let sit at least 1 hour to let the water drain.
Reheat eggplant in a skillet or in the microwave, then puree with olive oil, salt and pepper. You could also add fresh rosemary.

Curry Beef and Cabbage

2010-01-07T20:37:00.001-08:00

This quick recipe is a perfect paleo dish: it contains plenty of lean proteins, good fats and non-starchy vegetables.

Curry Beef and Cabbage

1 lb ground beef or bison
half a head of cabbage, shredded
1 tsp each:
salt
curry powder
tumeric
cayenne pepper (if you don't like spicy foods, you might want to reduce or leave this out)
half a can of coconut milk

Heat a large skillet to medium-high. Brown ground beef until almost cooked through, then add spices. Mix thoroughly, then add cabbage and saute another 5 minutes. Pour in coconut milk and reduce heat and cook until milk is reduced by half.

Roasted Carrots

2010-01-06T21:23:00.001-08:00

It is a frightening concept for many low-carb dieters to consider eating carrots, which is completely ludicrous. Organic carrots are delicious, cheap and a terrific way to boost your glycogen levels post-workout.

Roasted Carrots

4-5 large carrots (you could also use organic baby carrots)
2 tbsp olive oil
salt, pepper, dried thyme

Heat oven to 450 degrees, peel carrots (this is optional) and cut into uniform pieces. Toss with olive oil, salt, pepper and dried thyme. Cook 20-30 minutes, stirring halfway through cooking.

Crockpot Salsa Chicken

2010-01-05T21:14:00.001-08:00

This is the easiest recipe...ever. For those of you who do not like handling raw meat, this is the perfect cooking method for using raw chicken. I used a peach salsa made fresh at our local market, but if you cannot buy a fresh made kind, make sure it is gluten-free and sugar-free.

Crockpot Salsa Chicken

1lb chicken breasts and/or thighs
1 jar salsa

Put chicken in crockpot and cover with salsa. Cook 6-8 hours or until chicken falls apart.

Do it Yourself: Beef Jerky

2010-01-03T21:35:00.000-08:00

Beef jerky is one of my favorite protein snacks, but purchasing commercially produced jerky is expensive. Not only does purchasing jerky mean wasteful packaging, but it typically includes ingredients that I do not want to consume. Making your own jerky is cheap, easy to make and let's you be in control of the flavors and seasonings. If you do not have a food dehydrator, don't fear; your oven will suffice.

Beef Jerky

2 lbs london broil or flank steak
1 tsp any seasoning you like (I used salt, pepper, cayenne, curry and tumeric)

Put london broil in the freezer for 1 hour to make cutting easier. Before slicing meat, rinse and pat dry meat, trimming off any excess fat. Cut meat against the bias into 1/8 inch slices and put into large bowl with seasoning blend. Marinate up to 24 hours.

If you are cooking in the oven, place aluminum foil across the bottom of your oven. Carefully place each piece of jerky on the oven racks (see image below). Put oven on lowest setting or no more than 170 degrees. If your oven, like mine, does not go below 200 degrees, prop the door open. Cook 2-5 hours, depending on your oven and your desired degree of 'dryness'.

When your jerky if finished, let it cool to room temperature, then store in plastic bags with one paper towel to soak up any moisture. Your jerky will keep up to two weeks or longer if kept in the fridge.

New Years Diet Goals

2009-12-30T15:50:00.000-08:00

To mark my return to Eat.Fight.Win., I want to challenge everyone to consider the quality of the foods they are eating, rather than the quantity. Many people have told me they feel stuck in their diet, that they want to see more results, faster. Rather than completely reinventing your nutritional practices, consider making changes by completely removing/reducing your intake of certain foods during 2010 or adding more 'whole', healthy foods to your daily regiment.

Here are a few suggestions for healthy nutrition choices to make during the new year. Your primary goal should be to eat primarily 'whole' foods (meat, veggies, fruit, some nuts and seeds) and less processed, packaged foods.

Reduce Your Daily Intake or Completely Remove:

Dairy - Dairy increases inflammation and can cause stomach irritation for many. If you have been using dairy as a protein source for snacks, switch to actual animal proteins, like hard-boiled eggs and beef jerky.
Gluten - a large percentage of the population is sensitive to gluten. For many, removing gluten helps gut irritation and often helps people lose weight.
Grains -As soon as I stopped eating grains, I began sleeping better, feeling more alert and produced some pretty amazing strength numbers. It may seem extreme, but if you absolutely cannot give up your oatmeal, keep it and remove all other grains...that means corn too!
Sugar- This may seem obvious, but make sure you know all the other names that sugar goes by and then check your ingredients...it is everywhere!

Reduce Intake:

Nuts and Seeds - overeating these calorie-dense foods can seriously curb fat-loss processes. Keep them for adding crunch to salads or toppings for fruit, but do not eat handfuls at a time.
Fruit - fruit is fantastic, when eaten in moderation, but eat too much and you will have a sugar surplus. If you have been eating fruit with every meal, consider limiting yourself to 2-3 servings per day.

Increase Intake:

Veggies- Especially leafy greens. Try to buy organic veggies from the grocery store or look into local markets and purchasing from a nearby farm.
Lean Protein- Try to only eat meat from grass-fed sources. See if you can buy locally or order in bulk from online sources.

Cooking Suggestions:

Make large amounts of lean protein to keep in your fridge, such as crock pot chicken, beef or pork. Recipes to come.
Opt to make your own salad dressings and sauces...I have been making sugar-free/grain-free barbecue sauces, marinara and salad dressings. Again, recipes to come.

Spicy Chicken Wraps

2009-10-10T21:47:00.001-07:00

I have become obsessed with using lettuce leaves as wraps. Although you can definitely use any meaty filling (and I do), this spicy chicken salad is a great match.

boneless skinless chicken breast
1 tbsp almond butter
1 tsp (or more if you are brave) sriracha

Mix shredded chicken with almond butter and sriracha. Wrap in lettuce leaves and enjoy

Roasted Root Vegetables

2009-09-20T21:30:00.001-07:00

Any root vegetables would work great in this roast, including sweet potatoes, onions, rutabagas, parsnips and radishes. Radishes have become one of my new favorite vegetables; they are like onions, in that they are super low-carb, but they have a pepper flavor like cabbage.

2-3 sweet potatoes, diced
1 large onion, diced
2 cups radishes, quartered
2 tbsp olive oil
salt and pepper
1 tbsp dried thyme

Heat oven to 400 and mist a large cooking sheet with olive oil spray. Drizzle olive oil over vegetables, then toss with salt, pepper and dried thyme. Cook 45 minutes, tossing frequently.

Mediterranean Chicken

2009-08-22T07:16:00.000-07:00

This is a very easy and quick way to cook chicken. You could add any seasoning you want to the chicken or throw in fresh olives, peppers, etc.

2-3 chicken breasts
1/2 cup sun-dried tomatoes
2 tbsp fresh basil, chopped
salt and pepper
1/2 tsp red pepper flakes

Heat the oven to 400 degrees. Take a large piece of tin foil and place one chicken breast in the middle. Season with salt, pepper and red pepper flakes, then place sun-dried tomatoes and fresh basil on top. Seal the packet and place on a baking sheet. Cook in the oven 20-25 minutes, then remove and carefully open packet (be careful of the steam). Let the packet sit open 5 minutes, then eat.

Lemon and Fennel Chicken

2009-07-10T19:06:00.000-07:00

This elegant dish is simply and flavorful. The lemon slices add lots of flavor, but you probably don't want to eat them!

1 lb chicken breasts, cut into bit-sized pieces
2 cups thinly sliced fennel
2 tbsp olive oil
salt and pepper
1 pint grape or cherry tomatoes
2 lemons, sliced

Heat a large skillet to medium high and mist with olive oil cooking spray. Cook chicken 5-8 minutes, tossing frequently and seasoning with salt and pepper. When chicken is almost totally cooked through, remove from skillet and set aside.

In the same pan, pour in 1 tbsp olive oil and add fennel. Cook 4-5 minutes, season with salt and pepper, then add rest of the olive oil, tomatoes and lemon slices. Cook another two minutes, reduce heat and add chicken.

Mushroom Picatta

2009-07-01T12:20:00.000-07:00

Picatta is one of our favorite dishes, but it is typically made with large amounts of butter and breaded chicken. This version curves the lemony-caper sauce craving without the exorbitant amount of fat and carbs.

8oz portabello mushrooms, sliced
2 or 3 medium zucchini
juice of 1 lemon
1 tbsp butter
2 tbsp capers

Cut zucchini in half and scoop out soft insides. Slice remaining zucchini into thin strips and place in a colander. Sprinkle several teaspoons salt over the zucchini and toss. Let sit at least 30 minutes, then rinse. This will help pull the excess moisture out of the zucchini.
Heat a large skillet to medium high and spray with olive oil. Add mushrooms and cook until tender, 4-5 minutes. Pour in lemon juice, capers and butter. Cook 2 more minutes, then add zucchini. Toss frequently and serve once zucchini is warm.

Roasted Butternut Squash Salad

2009-06-30T12:27:00.000-07:00

I saw Ina Garten make this delicious salad on her show and knew I could easily make a low-carb version. The natural sweetness of the butternut squash needs no enhancement from the sugar, molasses or honey that was part of the original dish. Adding chicken provides the necessary protein to make this a balanced meal. Note: Make sure you measure the butternut squash careful; it is a higher glycemic carb and should be eaten in perfect portion.

1/2 lb chicken breasts (you can use a rotisserie chicken or any leftover, cooked chicken)
1 medium butternut squash, peeled and diced
2 tbsp olive oil
salt and pepper
1 bag of prewashed argula or baby spinach
1/8 cup walnuts or pecans

Heat the oven to 400 and toss squash, olive oil and salt and pepper in a roasting dish. Cook 30-45 minutes, tossing often. Toast pecans at the same time for 10 minutes. Meanwhile, prepare salad dressing*
To assemble salad, fill a large bowl with spinach or argula, top with chicken and butternut squash (each according to your protein and carb blocks), then pour over salad dressing.

Salad dressing:

1/2 cup apple cider vinegar
1 shallot, chopped fine
1/2 cup olive oil
salt and pepper

Heat a small skillet to medium and add shallots and vinegar. Cook until reduced by half, then remove from heat and whisk in olive oil, salt and pepper.

Peanut Crusted Chicken Breasts

2009-06-10T13:20:00.000-07:00

1 lb chicken breasts, pounded flat
1/2 cup coconut flour
1 tsp salt
1/2 tsp cayenne pepper
1/4 cup fresh ground peanut butter
1-2 tbsp soy sauce

Mix together coconut flour, salt and cayenne pepper and coat each chicken breast with a fine layer of flour mix. Meanwhile, whisk peanut butter and soy sauce in a small bowl, then coat the chicken with a layer of the peanut mix.
Heat a non-stick skillet to medium-high and coat with cooking spray. Cook each chicken breast 4-5 minutes per side. The chicken will remain moist and tender and the crust will be crispy.

Chicken Eggplant Parmesan

2009-06-09T12:11:00.000-07:00

This is a great way to use leftover vegetables and/or chicken breast.

8-12 oz chopped cooked chicken
2-3 cups roasted eggplant, onions and peppers*
1 can diced tomatoes, drained
2 tbsp fresh basil
1 tbsp olive oil
1/2 cup shredded Parmesan

Heat oven to 400 degrees. Mix chicken, eggplant, onions and peppers. Pour in tomatoes, then stir with olive oil, basil, salt and pepper. Top with Parmesan and bake 20-25 minutes.

* Dice eggplant, onions and peppers and bake in the oven 30-45 minutes.

Walnut Chicken with Pomegranate Sauce

2009-05-29T11:55:00.000-07:00

This recipe is based on a dish I had from the International House of Food in Tallahassee. The pomegranate juice does contain carbs, so make sure you take that into account. Traditionally, this dish is made with added sugar and/or molasses, so this is a lower-carb version.

1 lb chicken breasts
1/2 cup walnuts
1 cup onion, finely chopped
1/2 cup pomegranate juice
1/4 cup vegetable broth
salt and pepper

Toast the walnuts in a 400 degree oven for 5-10 minutes. Once they are finished, grind almost all of them in a food processor. Meanwhile, tenderize and flatten the chicken by pounding it with a mallet or hammer. Lay the ground walnut out on a plate and mix with salt and pepper. Coat each chicken breast in the mixture and cook in a well-oiled pan 4-5 minutes per side. Remove the chicken from the pan and set aside under tin-foil.

In the same pan, add onions and use a wooden spoon to remove the brown bits from the bottom of the pan. After the onions are translucent, add the pomegranate juice and the broth and bring to a boil. Reduce and let simmer until the liquids are reduced by half, about 5 minutes. Add the chicken back into the pan and simmer until cooked through. Serve with a sprinkle of walnuts on top.

Walnut Flax Pancakes

2009-04-28T18:20:00.000-07:00

Do not fear the flax! These pancakes are nutty, hearty and super flavorful. To make a quick sugar-free syrup I put 1/4 cup of chopped frozen cherries in the microwave for 2 minutes. The result was a thick and rich cherry sauce. Of course, these would be great with honey as well...

1 cup coconut flour
1/2 cup flax
1 egg
1/2 cup warm water
1/2 tsp salt
1 tbsp cinnamon
1/4 cup chopped walnuts

Mix all ingredients except walnuts in a large bowl. Heat a skillet to medium and mist with cooking spray. Pour in approximately 1/3 cup of batter, and sprinkle with about 2 tbsp walnuts. Cook 3-4 minutes per side, then flip. Serve warm.

Marinara Sauce

2009-04-27T14:01:00.000-07:00

Store-bought spaghetti sauce, while quick and easy, contains sugar along with a plethora of other additives. My zone-friendly marinara sauce is perfect with meatballs or on pizza and is super easy to make.

1 onion, finely chopped
1 tbsp olive oil
salt and pepper
15oz can chopped tomatoes
2 tbsp fresh basil chiffonade
1 tbsp balsamic vinegar

Heat a small pot to medium heat, pour in olive oil, then add onions. Season with salt and pepper and then cook until onions are soft and translucent, about 10 minutes. Stir in tomatoes (do not drain the can all the way), basil and vinegar. Cook another 10 minutes.

*If you want a thicker sauce, add 2-3 tbsp tomato paste.

Salad Dressing

2009-04-21T13:10:00.000-07:00

Salad dressings typically have a lot of sugar in them, thus creating a higher carb content. By making your own dressing you can control what goes in it and switch it up according to your mood.

1/4 cup balsamic vinegar
1 tbsp dijon mustard
2 tbsp minced chives
salt and pepper
1/2 cup olive oil

Whisk the first four ingredients together, then slowly whisk in olive oil. You can substitute chives for any fresh herb you like and can also switch the balsamic vinegar for apple cider vinegar.

If you would rather purchase your salad dressing, try this option from Annie's. It is delicious and completely sugar free. (Annie's Naturals Goddess Dressing)

Brisket

2009-04-21T10:29:00.000-07:00

Brisket is typically made with loads of sugar-enriched ketchup, but this version is sugar-free and delicious. The apple cider vinegar makes the brisket taste like East-coast southern barbecue.

2lb beef brisket

salt and pepper

1 tsp red pepper flakes

15oz can diced tomatoes

2 tbsp apple cider vinegar

1 large onion, quartered

1 cup water/broth

Heat a large covered skillet to medium-high. Season brisket with salt and pepper, place in the skillet (mist with olive oil spray) and brown each side. Add the remaining ingredients, then place in a 325 degree oven. Cook 2.5 to 3 hours.

Going Sugar Free

2009-04-20T07:55:00.001-07:00

As Americans, our diets are rampant with additives, hormones and chemicals that have affected our bodies in ways we are just beginning to understand. One way to control what goes in and out of your body is to cook everything yourself, from scratch, as much as possible. While the notion of 'cooking from scratch' indicates a level of expertise beyond most peoples grasp, this website has shown, I believe, that the image of the elderly woman covered in flour, sweating in the kitchen is anachronistic. The key to becoming master of your dietary destiny is to be aware and vigilant as to what you are eating.

Sugar is a naturally occurring substance, yet it a pervasive part of the obesity problem in this country. Sugar, in all its variant forms, is included in packaged foods that might not seem so obvious. Thus, experiment, for a week, a month, a day, to go without consuming sugar. Now, I will preface this by saying that I do not suggest you forgo the sugars that are natural in raw fruits or vegetables, but to eliminate sugar from the other parts of your diet. Salad dressings, yogurt, alcoholic beverages all include sugar. This experiment will not only cut calories and carbs, it will also test your dependency on sugar.

The key to this experiment is to carefully read labels and be aware of sugar's many names. This article in Delicious Living outlines not only the negative affects of sugar on the body, but also provides a list of not-so-obvious names that might appear on a label.

All this week I will be providing recipes and alternatives to packaged foods we rely on that contain sugar. The week before the Red Hills Triathlon I went sugar-free as an experiment and I felt stronger during our workouts and less hungry between meals. This might be the step that will move you from a dieting plateau or increase your potential as an athlete.

Spaghetti Squash Alfredo

2009-04-16T10:38:00.000-07:00

2-3 cups spaghetti squash

1/2 onion, sliced

1 jar roasted red peppers
1/2 cup broth

1/8 cup feta cheese

salt and pepper

Heat a small sauce pan to medium-high and mist with cooking spray. Add onions and roasted red peppers and saute 3-4 minutes. Pour in broth and cook another 5 minutes. Put into a blender and add feta cheese. Puree until smooth, then season to taste with salt and/or pepper. Serve over spaghetti squash.

Pho Bo (Beef Soup)

2009-04-15T12:41:00.000-07:00

Typically Pho Bo is a noodle-based soup, but we replaced the noodles with meaty, thinly sliced shitake mushrooms. This recipe looks complicated, but it is really easy. Don't forgo the broth; adding the flavors of the onion, ginger and cloves is absolutely necessary.

Broth:
2 cups vegetable broth
1 cup water
1 onion, quartered
2 garlic cloves
2 tbsp peeled ginger root
1 tsp whole cloves
1 tsp salt

Heat all ingredients in a large soup pot. Bring to a boil, simmer 15 minutes, then strain back into pot.

8oz shitake mushrooms, sliced
2 tbsp fish sauce
1 lb beef sirloin, sliced
1 onion, sliced
Broth (recipe above)

Put mushrooms, fish sauce and onions into hot broth. Simmer, then add beef about 5 minutes before serving.

Serve with:
beans sprouts
jalapenos
lime
cilantro

Chicken Cacciatore

2009-04-13T15:24:00.000-07:00

Chicken cacciatore is the perfect zone dish because the sauce is filled with low-carb veggies.

1 lb chicken breasts
2 tbsp almond flour
1 tbsp olive oil
1 bell pepper, chopped
1 onion, chopped
1 tsp thyme
15oz can diced tomatoes
1/4 cup white wine
1/4 cup chicken broth
2 tbsp capers
salt and pepper

Dredge chicken breasts in almond flour mixed with salt and pepper. Spray a large pan with cooking spray, then brown the chicken on eat side, about 5 minutes. Remove from pan and set aside.
Add bell peppers and onions and season with salt, pepper and thyme. Cook about 10 minutes, then pour in capers, tomatoes, white wine and chicken broth and bring to a simmer. Add chicken back into sauce and cook 15-20 minutes.

Green Bean Curry

2009-04-10T13:16:00.000-07:00

You could make this dish with any type of bean, but pole beans are in season right now.

2-3 cups pole beans
1 tsp minced garlic
1 tbsp sriracha
1/2 tsp paprika
2 tsp fish sauce
1/4 cup coconut milk
2 green onions, minced

Cut or snap the end off the pole beans. Heat a large skillet to medium-high and mist with cooking spray and cook 2-3 minutes. Mix the remaining ingredients (except the green onions) in a magic bullet or whisk in a small bowl, then pour over green beans. Bring to a boil, then reduce and simmer 5-10 minutes or until the sauce is reduced by half. Serve topped with green onions.

Broccoli Satay

2009-04-08T12:57:00.000-07:00

1 onion, sliced
2-3 cups broccoli
1/4 cup coconut milk
1 tbsp ponzu
1/2 tbsp sriracha

Heat a large skillet to medium-high and mist with cooking spray. Add broccoli and onions, and stir-fry 3-4 minutes. Meanwhile, mix remaining ingredients and pour over veggies. Cook until sauce is reduced by half, about 3 minutes. Sprinkle with sesame seeds and serve hot.

1.25 cups broccoli is 1 carb block

Spaghetti Squash and Pepper Medley

2009-04-07T18:32:00.000-07:00

Spaghetti squash is not just a great substitute for pasta, it makes an awesome side.

2-3 cup spaghetti squash
1 onion, chopped
1 yellow or red bell pepper, chopped
8oz grape or cherry tomatoes
2 tbsp sun-dried tomato oil
salt and pepper

Heat a large skillet to medium high and mist with cooking spray. Add the pepper, onions and cherry tomatoes and saute until the tomatoes are just starting to burst, about 8 minutes. Pour in the oil from the sun-dried tomatoes, then toss with spaghetti squash.

Turkey and Spinach Meatballs

2009-04-06T17:59:00.000-07:00

1 lb ground turkey
1 tsp each:
salt
red pepper flakes
onion powder
black pepper
1 egg
1/2 onion, chopped
2 cups chopped fresh spinach
1/3 cup flax meal
1 tbsp garlic, minced
1/8 cup sun-dried tomatoes, chopped

Heat oven to 400. Mix all ingredients in a large bowl and let sit at least 15 minutes. Place a wire cooling rack on top of a sheet pan and spray with cooking spray. Roll out meatballs, about 1 inch, and place on cooling rack. Cook 10-15 minutes, then flip them over and cook another 5-8 minutes. Serve with marinara on spaghetti squash.

Pre-Event Nutrition

2009-04-02T09:15:00.000-07:00

Optimize race performance by eating well the day before and the morning of your competition. Training time is over. Technical workouts are done. Relax, double-check your gear, trust your training, and concentrate on the event. One area you can focus on preparing is your food and water intake.

As the event approaches you need to taper the intake of unnecessary race nutrients such as fat, protein, and fiber. These are dead weight and not ready sources of fuel on race day. You need fuel from carbohydrates stored properly in your liver and muscles in the form of glycogen. This can be done by replacing protein and fat blocks with low-glycemic index carbs the day before event. See below for suggested intake based on a Saturday event.

Thursday –

Start drinking more water in order to hydrate at a cellular level (sip throughout the day, not large volumes at once)
Small increase of salt intake with meals
Substitute one protein block with a carb at each meal

Example: chicken breast (lean), sweet potato, tomatoes, little olive oil/butter

Friday –

Keep hydrating as described before
Limit your fat blocks to about half normal
Substitute an additional protein block with a low fiber carb

Example: chicken breast (lean), sweet potato, tomatoes, very little olive oil/butter

Friday night –

Maintain slow, steady hydration
Maintain small additional salt
Almost all carbs (mixture low/high glycemic index)
Very little fat, protein, fiber (limit to one block of each, NO TVP)

Example: 1 block lean chicken, white pasta (not whole grain), small amount of spinach, sweet potatoes

Saturday morning –

All carbs at this meal, no fiber or fat, and very little protein (use powder)
Slow fluid intake. Stop hydrating two hours before the race, then consume 6-8 ounces just before the horn sounds (this minimizes the need for mid-event bio breaks)

Example: oatmeal, banana, white bagel, Boost, Ensure (not all of these, just a couple)
***Consume this meal two to four hours before your event in order to properly digest. The closer to event, the smaller the meal should be. Do not overload or get too hungry.

Additional suggestions:

Bring a small item with you in case of hunger before event start such as banana or Ensure
Nothing new on race day!!! If you have never eaten TVP, do not start the night before
Try to complete bodily functions before leaving your house (another reason to get up early)
If you are accustomed to it, use a small amount of coffee as an intestinal motivator… not for energy
Relax and enjoy those pre-race feelings!

Chicken Mole

2009-03-30T14:20:00.000-07:00

Chicken Mole is a spicy Mexican dish made with unsweetened chocolate and lots of spices. While it is flavorful, it is not hot and is great on lettuce leaves topped with sauteed onions and guacamole.

1/2 onion, chopped
1 tbsp garlic, chopped
1 tbsp chili powder
1 tsp cumin
1 tsp cinnamon
1 can diced tomatoes, drained
1 bell pepper, chopped
1-2 tbsp chipotle in adobo, chopped
1 cup chicken broth
1 tbsp peanut butter
1oz unsweetened chocolate, chopped
1-2lb boneless skinless chicken breasts

Heat a skillet to medium high and add onion, garlic, chili powder, cumin and cinnamon. Saute 4-5 minutes, then stir in tomatoes, bell pepper, chipotle, broth, peanut butter and chocolate. Cook 5-10 minutes, then puree until smooth.

Preheat the oven to 350. In a small baking dish, place chicken breasts and cover with mole sauce. Cook 45 minutes or until cooked through.

Roasted Tomato Bisque

2009-03-27T11:41:00.000-07:00

Tomatoes are incredibly low carb and low on the glycemic index. This bisque is almost sweet and really easy to make. Use whatever fresh tomatoes you have on had to roast and serve it with the savory egg muffins.

6-8 vine ripe tomatoes
1 pint grape or cherry tomatoes
1 tbsp balsamic vinegar
1 tbsp olive oil
salt and pepper
1 tbsp fresh basil chiffonade
1 tbsp butter
1/8 cup chopped sun-dried tomatoes (packed in oil)
1/2 onion, chopped
1-2 cups vegetable broth
1 tbsp oil (from the sun-dried tomatoes)

Heat your oven to 400. Half the vine ripe tomatoes and scoop out the insides. Place them and the grape or cherry tomatoes on a baking sheet covered with aluminum foil and sprayed with olive oil cooking spray. Drizzle the olive oil and balsamic vinegar over them, then sprinkle on salt, pepper and basil. Cook 20 -25 minutes or until the cherry tomatoes are just starting to burst. Remove from heat and let cool.

In a medium soup pot, heat butter, then pour in sun-dried tomatoes and onion. Season with salt and pepper and cook until onions are soft. Add in the roasted tomatoes and stir, then pour in the vegetable broth. Cover and cook at least 15 minutes.

Pour the soup into a blender and puree until the large chunks are gone. Stir in the last tablespoon of olive oil from the sun-dried tomatoes and serve topped with fresh basil.

Arugula Salad with Honey Balsamic Vinaigrette

2009-03-25T15:34:00.000-07:00

This is my favorite side to take to a party, primarily because it is cheap, quick, colorful and (hopefully) encourages others to eat salad. The spicy arugula is perfect with the sweet vinaigrette, but fresh spinach would also work well.

1 bag fresh arugula or spinach
Optional toppings:
toasted walnuts
sliced avocado
crumbled blue cheese
dried cranberries (not too many...very high carb)

Vinaigrette:
1/8 cup balsamic vinegar
1/4 cup extra virgin olive oil
1 tbsp honey
2 green onions, minced
salt and pepper

Whisk all the vinaigrette ingredients in a small bowl. Pour on top of salad. Any leftover dressing can be refrigerated for up to 2 weeks.

Eggplant Lasagna

2009-03-22T15:36:00.000-07:00

I grew up eating a variation of this lasagna, complete with the high carb and, to my mind, unnecessary noodles. It has been fun to recreate lasagna and like my previous rendition of my mother's Man-Catcher Lasagna, I do not miss the traditional dish. This is a great recipe to make ahead of time, keep in the fridge or freezer, and cook when you get home.

1 lb ground lean beef or turkey
1 jar store-bought marinara
2 medium eggplant
1 cup lowfat cottage cheese
1 cup shredded mozzarella cheese
1/4 cup Parmesan cheese (optional)
salt and pepper

Heat a large pan to medium and cook beef or turkey. Season with salt, pepper and red pepper flakes, then pour in marinara. Turn down to a simmer.

Preheat the oven to 450. To prepare the eggplant, peel each and cut into 1/4 inch slices, making large circles. Place on an oiled baking sheet in a single layer and cook 15 minutes.

To assemble the lasagna, pour half the marinara and meat mixture into a deep baking dish. Layer with half the cooked eggplant, then spread all the cottage cheese in a single layer. Season the layer with cracked black pepper and sprinkle one half the mozzarella cheese. Top with the rest of the eggplant, then the rest of the marinara mix. Top it off with the remainder of the mozzarella and all the Parmesan.

Cover with lid or tin foil and bake in a 400 degree oven 35-40 minutes. Take off the lid/tin foil after baking and put back in under a hot broiler to brown the top. Let the lasagna sit at least 10 minutes, if you can stand it, before serving!

Chipotle Mushrooms

2009-03-21T13:14:00.000-07:00

This is one of the best sides I have made in a while. The low-carb mushrooms are kicked up with the smoky chipotles.

8oz portabello mushrooms, sliced
1 onion, sliced
salt and peper
2 tbsp chipotle in adobo, chopped fine
3-4 cups fresh spinach, chopped

Heat a large skillet to medium-high and add in onions and mushrooms. Cook 5-8 minutes, then season with salt and pepper and stir in the chipotles. Slowly add the spinach a cup a time, letting it wilt slightly. Serve immediately.

Almond Ideas

2009-03-20T11:25:00.000-07:00

Almonds can have numerous different uses and are a great way to substitute for peanut allergies or gluten allergies.

To make your own Almond flour, put 2-3 cups almonds in a food process and give it a whir. In a couple minutes you will have light and fluffy almond flour to use in place of white or whole wheat flour.

To make your own almond butter, do the same as above, only add 1 tbsp oil to the mix after it grinds 2 minutes. You could also add honey for a sweet flavor.

Summer Veggies

2009-03-18T15:16:00.000-07:00

A quick and easy side.

2-3 large zucchini
1 onion
1 red bell pepper
1 tsp butter
salt and pepper
1 tsp Cajun seasoning

Make Zucchini Noodles using the recipe from the early post.
Slice onion and bell pepper into thin strips, then place in a skillet with butter. Cook on medium 5-8 minutes or until the veggies are starting to caramelize. Season with salt, pepper and ajun seasoning. Add zucchini noodles and cook on medium-high 2-3 minutes. Serve immediately.

Spicy Brick Chicken

2009-03-17T13:04:00.000-07:00

Here is a neat way to cook chicken if you do not have a grill...or if it is raining, as it was the day I made this juicy and delicious chicken dinner.

1-2 lbs boneless skinless chicken breasts
juice of 1 lemon
1 tbsp olive oil
1 tsp minced garlic
1 tsp red pepper flakes
1 tbsp dried thyme
1 tbsp salt

In a large ziplock bag, place chicken breasts, then pour in remaining ingredients. Marinade 12-24 hours.
Heat a large skillet to medium and add 1-2 tbsp butter or olive oil. Take a cast iron skillet or another skillet that would fit inside the one that is heating on the stove top and cover the bottom with tin foil. Add the chicken to the oiled pan, then place the cast iron skillet on top of the chicken and weight it down with a brick or heavy can. This will put intense weight on the chicken and cause it to sear. Cook 5-8 minutes per side.

Creamy Crab Soup

2009-03-16T15:09:00.000-07:00

No one will ever believe that this rich soup does not contain cups and cups of cream. I came upon this recipe by accident; trying to make squash soup but turning into a mild, frothy puree. Mike had the idea to add the lump crab, which he said reminded him of a soup he ate in New Orleans. Oysters would also go well in this soup.

1/2 lb lump crab meat
2-3 cups chopped yellow squash
1 tbsp butter
2-3 cups vegetable oil
2 tbsp fresh basil chiffonade
salt and pepper

Heat a soup pot to medium-high, then add butter and squash. Saute 3-4 minutes, seasoning with salt and pepper, then add vegetable broth. Bring to a boil, reduce and cover, cooking about 20 minutes. Let the soup sit for at least 10 minutes, then pour into a blender, adding basil.

Puree until completely smooth and frothy, almost 2 minutes. Pour back into soup pot, bring to low heat and add lump crab. Season with more salt and pepper if necessary.

Mushroom and Sundried Tomato Topper

2009-03-15T15:04:00.000-07:00

This vegetable mix makes a great topper to grilled chicken, fish, tofu, etc. I keep sun-dried tomatoes (the ones that are packed in oil) on hand just for this purpose.

1/4 cup chopped sun-dried tomatoes
8oz chopped porchini or portabella mushrooms
2 tbsp balsamic vinegar
1 tbsp olive oil (use the oil the tomatoes come in)
salt and pepper

Heat a small skillet to medium high and mist with olive oil spray. Add mushrooms and cook until just beginning to soften. Add sun-dried tomatoes and the oil they were packed in, about 1 tbsp. Cook another 2-3 minutes, then pour in balsamic. Let everything reduce until the vinegar has become sweet and thick. Season with salt and pepper and serve over chicken.

Grilled Romaine with Sundried Tomato Dressing

2009-03-10T12:12:00.000-07:00

Lettuce is almost negligable as a carb, so eat your fill!

dressing:
2 tbsp chopped sun-dried tomatoes
1 tbsp oil (from sun-dried tomatoes)
1 tsp balsamic vinegar
1 tbsp ricotta cheese

1 head romaine, washed and cut in half lengthwise
1 tbsp olive oil
salt and pepper

Heat a large skillet to medium-high or use the grill. Rub olive oil on the inside of the romaine, then sprinkle in salt and pepper. Cook face down 3-5 minutes. Top with dressing.

Sundried Tomato Spinach

2009-03-09T12:48:00.000-07:00

1 10oz bag fresh spinach
1/4 cup sliced sun dried tomatoes (packed in oil)
salt and pepper

Heat a large skillet to medium-high. Pour 1-2 tbsp of olive oil from the sun dried tomatoes in the pan, then add the tomatoes. Add spinach in batches and saute until wilted. Sprinkle with salt and pepper and serve immediately.

Spicy Sweet Potato Wedges

2009-03-06T12:40:00.000-08:00

You will never want to eat regular potato wedges again!

3-4 large sweet potatoes
2 tbsp olive oil or soy bean oil
1 tsp each:
coriander
paprika
red pepper flakes
salt
dried oregano

Heat oven to 450. Slice sweet potatoes into medium-size wedges, keeping the skin on. Mist cookie sheet with olive oil spray, then arrange wedges in a single layer. Cook 25 minutes, then flip on the opposite side. Cook another 15-20 minutes or until crispy.

Eggplant Tomato Roast

2009-03-05T12:35:00.000-08:00

1 large eggplant, peeled
3-4 tomatoes
2 tbsp olive oil
1 tsp basalmic vinegar
2 tbsp fresh basil chiffonade
salt and pepper
Parmesan cheese

Heat oven to 425. Slice eggplant and tomatoes into 1/4 thick slices. Toss in a large bowl with olive oil, vinegar, basil, salt and pepper. Spray a large roasting pan or cookie sheet with olive oil mist, then place veggies in a single layer. Cook 35-45 minutes or until eggplant is golden brown. Sprinkle with a bit of Parmesan and serve immediately.

Creamy Arugula Soup

2009-02-27T15:35:00.000-08:00

Although this creamy soup contains no half and half or cream, it has a smooth and rich texture from the pureed cauliflower. This is a great way to use up your leftover mashed cauliflower (although we have never had leftovers). The arugula adds a spicy flavor to this simple, low-carb side.

1/2 cup chopped onion
2 cups cauliflower
1/2 tsp butter or olive oil
salt and pepper
2 cups vegetable broth
1 large bag pre-washed spinach or arugula

Heat a soup pot to medium and mist with olive oil cooking spray. Add onion and cook until soft, about 4 minutes, Add butter, then cauliflower and season with salt and pepper. Cook until cauliflower is just starting to brown, then pour in broth. Cover, bring to a boil, reduce heat and cook 15-20 minutes.
Stir in arugula and once it has wilted (it will take just a minute) pour soup into blender. Puree until smooth and serve topped with a sprinkle of Parmesan cheese.

Parmesan Encrusted Sprouts

2009-02-26T13:08:00.000-08:00

1 lb Brussels sprouts
1 tbsp butter or olive oil
2 tbsp Parmesan cheese
salt and pepper

Trim ends off sprouts and slice in half. Heat a large skillet to medium, add butter or olive oil, then toss in sprouts. Cook until tender, 5-8 minutes, then remove from heat and top with shredded Parmesan, salt and pepper

Cheesy Creamed Spinach

2009-02-19T13:09:00.000-08:00

1 bag fresh spinach
1/4 cup ricotta cheese
2 tbsp parmesan cheese
1/2 tsp nutmeg
salt and pepper

Heat a large skillet to medium and spray with cooking spray. Roughly chop spinach, then add to pan. Cook until spinach is beginning to wilt, then stir in ricotta until smooth. Season with nutmeg, salt and pepper to taste. Stir in parmesan just before serving.

Spicy Parmesan Spaghetti Squash

2009-02-18T12:48:00.000-08:00

1 spaghetti squash
1 tbsp olive oil
1 tsp red pepper flakes
1/4 cup Parmesan
1/2 tsp salt
1 green onion

Cook spaghetti squash in oven or microwave or use leftovers. Heat 1 tbsp olive oil in a large skillet to medium and add red pepper flakes. Cook 5-10 minutes, but do not let the pepper burn. Add squash and toss with salt, about 5 minutes. Stir in Parmesan and serve topped with chopped green onions.

Cabbage Rolls with Spicy Chicken

2009-02-16T12:40:00.000-08:00

These cabbage rolls are wonderful steamed and served with a sweet dipping sauce.

1 lb ground chicken
2 green onions, chopped
1/2 tbsp minced garlic
1/2 tbsp minced ginger
1/2 tbsp sriracha
1 tbsp soy sauce
1/2 tsp salt
1 large head of cabbage or bok choy

Separate the larger leaves of the bok choy or cabbage and place in boiling water for 30 seconds. Remove and run under cold water or put in an ice-bath.
Mix all other ingredients in a large box with your hands. Meanwhile, set-up your steamer basket or heat the oven to 400. Place approximately 1 tbsp of chicken mixture in each cabbage leaf and roll up tightly into a small bundle. Place fold side down in a well greased steamer basket or on a well-greased baking dish. Once all the chicken is rolled up, steam approximately 8 minutes or cook in the oven 15. Serve with dipping sauce.

Dipping Sauce:
Whisk 2 tbsp soy sauce with 1 tbsp honey and 1 chopped green onion.

You can purchase a steamer basket, like this one, from Bed, Bath and Beyond or here.

Steak with Roasted Tomatoes

2009-02-13T09:52:00.000-08:00

Topping a lean and sometimes flavorless London broil or flank steak with these caramelized cherry tomatoes is a great way to spice up your protein.

1 lb lean steak

1 tsp grill seasoning

8oz cherry or grape tomatoes

2 tbsp olive oil

salt and pepper

Cut the steak down the middle horizontally to make two thin cuts, then season with salt and pepper or grill seasoning. Heat a pan to medium-high and spray with cooking oil. Cook steaks on both sides 4 minutes, then remove and cover with tin foil.

While the pan is still hot, add olive oil and tomatoes. Cook over medium-high about 8 minutes, tossing constantly and seasoned with salt and pepper. When the tomatoes burst, they are ready. Serve steak topped with tomatoes.

Chicken Spaghetti with Easy Homemade Marinara

2009-02-11T14:55:00.000-08:00

1 spaghetti squash, cooked
1 red bell pepper, sliced
1 onion, sliced
1 lb chicken breast, cut into strips
salt and pepper
1 tbsp olive oil
1/2 tsp red pepper flakes
1/2 tsp oregano
Roasted tomato marinara sauce (recipe below)

Spray large skillet with olive oil, then add chicken. Season with salt, pepper and oregano and cook until chicken is just done, tossing frequently, about 5-7 minutes. Remove chicken from skillet and add 1 tbsp olive oil. Stir in onion and pepper, season with salt, pepper and red pepper flakes and cook until they are softened.

Pour fresh marinara over the onions and pepper, then stir in the chicken. Serve over fresh spaghetti squash.

Roasted Tomatoes Marinara:
approx 6-8 plum tomatoes
salt and pepper
1-2 tbsp olive oil
1 tbsp balsamic vinegar
1/2 cup fresh basil, chiffonade

Half tomatoes and scoop out inside. Place on a baking sheet and drizzle with olive oil, vinegar, salt and pepper and basil. Roast at 450 for 15-20 minutes, tossing at least once. Place tomatoes and the juice the cooking process created in a blender or food processor and puree until smooth.

Mashed Sweet Potatoes

2009-02-09T15:52:00.000-08:00

A quick and easy way to use the sweet potatoes you baked in advance...you have been doing that, right?

2-3 sweet potatoes
2 tbsp butter
salt and pepper

Peel and dice sweet potatoes, then steam 20-25 minutes or use baked sweet potatoes you already have. With a fork, break up potatoes, then stir in butter, salt, and pepper to taste. Serve warm.

Chicken Divan

2009-02-06T09:48:00.000-08:00

1 lb chicken breasts1 tsp paprika

1 tsp dried thyme

salt and pepper

1 tbsp olive oil

2 cups sliced mushrooms

1/2 lb asparagus, trimmed and cut into 2 inch pieces
2 tbsp white wine
1 tbsp sour cream

Flatten chicken breasts with a meat mallet or hammer. Rub with salt, pepper, thyme and paprika. Heat a large skillet to medium, then spray with cooking oil. Cook chicken breasts 4 minutes per side, then pull off heat. Pour in olive oil, then add asparagus, seasoning with salt and pepper, and saute 5 minutes or until tender. Remove asparagus, then add mushrooms and cook.

When mushrooms start to become tender, pour in white wine and cook until partially evaporated. Stir in sour cream, then serve. Place chicken on top of asparagus, then cover with the mushroom sauce.

Pesto Zucchini Noodles

2009-02-05T11:15:00.000-08:00

Another great, low-carb substitute for noodles!

2-3 large zucchini
1/2 cup packed pesto leaves
1/4 cup toasted walnuts
salt and pepper
1/4 cup olive oil

Cut zucchini in half lengthwise, then carefully scoop out inner seeds with a spoon. Slice the zucchini into 1/8th inch thin slices, then place in a colander. Sprinkle with several tablespoons salt and leave in the sink at least 30 minutes.

To make the pesto: Place remaining ingredients in a small blender or food processor and blend until smooth.

Rinse the salt off the zucchini and let dry again. Heat a small skillet to medium, then spray with cooking olive oil. Throw in zucchini and saute 4-5 minutes. Pour in pesto and mix until all the zucchini is well-covered.

African Chicken Soup

2009-02-04T10:45:00.000-08:00

This soup is rich, creamy and extremely comforting.

1 tsp oil or butter
1 onion, chopped
1 sweet potato, diced
1 lb chicken breasts, diced
1/2 tsp each:
coriander, cumin, red pepper flakes, cinnamon
1 tsp each:
salt, curry powder
1 tsp minced ginger
1 tsp minced garlic
2 cups chicken broth
1 can diced tomatoes, drained
1/2 cup peanut butter
1/2 cup coconut milk

Heat the oil or butter in a soup pot. Add onion and sweet potato and cook until softened. Add chicken and cook 3-4 minutes, then add all the dry seasonings and the garlic and ginger. Cook another 3-4 minutes, then pour in chicken broth and diced tomatoes. Bring to a boil, reduce and cover. Cook 20 minutes, then add peanut butter and coconut milk.

Green Pea Soup

2009-01-29T12:35:00.000-08:00

Keeping low-carb vegetables and fruit in the freezer is a great way to stay on top of your diet. Spinach, strawberries, peaches, edamame and green peas are just some of the frozen produce I keep in stock. Green peas are low carb and easy to throw into salads or soup. Here is a quick soup recipe.

10oz bag frozen green peas
1 onion chopped
1 tbsp butter or oil
salt and pepper
thyme
2 cups vegetable or chicken broth
1/2 cup Greek or non-fat yogurt

Heat butter or olive oil in a soup pot. Add onion and season with salt, pepper and thyme. Cook 3-4 minutes, then pour in frozen peas. Stir a couple of minutes, then pour in vegetable broth. Bring soup to a boil, then cover, reduce and cook 15-20 minutes.
Pour soup into a blender or, using an immersion blender, puree until smooth. Add yogurt and blender another 10 seconds. Serve with a dollop of sour cream.

Sesame Beef and Broccoli

2009-01-25T14:30:00.000-08:00

1 lb lean beef, cut into bit sized pieces
1 onion, sliced thin
1 lb broccoli florets
1 tbsp sesame seeds

sauce:
1/4 cup peanut butter
2-3 tbsp sesame oil
1 tbsp soy sauce
1 tbsp white wine vinegar
1 tsp chili sauce (sriracha)
1 tsp minced ginger
1 green onion, chopped

Heat a large skillet to medium high heat and spray with cooking spray. Toss in onion and stir fry 2-3 minutes. Add beef and cook 4-5 minutes. Add broccoli and cook 2-3 minutes. In a large bowl or a blender, whisk together all ingredients for sauce, then pour over beef and broccoli. Reduce heat and cook until broccoli is tender and the sauce has thickened; approximately 5 minutes. Serve sprinkled with sesame seeds.

Mushroom Turkey Burgers

2009-01-21T17:08:00.000-08:00

These Italian-style turkey burgers take away the need for a bun by substituting delicious portabellas.

4 large portabella mushrooms
1 lb ground turkey or beef
1 roasted red pepper
3-4 oz mozzarella
salt and pepper
olive oil
fresh basil

Heat oven to 500. Clean mushrooms and cut the stems. Season with salt and pepper and place on a well-oiled baking sheet. Drizzle a little olive oil over each one, then cook 15 minutes in the oven. Pat out burgers into 1.5 to 2oz patties and season with salt and pepper. Grill, then place one patty on each mushroom. Top with a thin layer of roasted red pepper, a slice of mozzarella and fresh basil. Place under the broiler 2-3 minutes or until cheese is melted.

Blue Cheese Spinach

2009-01-16T08:21:00.000-08:00

Spinach is almost a negligable carb because of it's extremely low count when raw. This particular spinach dish is richly enhanced by the salty, creamy blue cheese.

1 lb fresh spinach

2 tbsp crumbled blue cheese

1 tsp olive oil

salt and pepper

Heat olive oil in a large skillet. Lightly chop fresh spinach, don't worry about removing the stems. Start to add spinach, a quarter at a time so it all wilts. After the spinach begins to darken and wilt, add blue cheese, a little bit of salt and pepper. Toss continually until the blue cheese is melted. Serve immediately.

Parmesan Chicken with Roasted Red Pepper Sauce

2009-01-15T15:15:00.000-08:00

If you miss heavy, high carb Italian dishes, this is a great substitute. The rich Parmesan crust topped with tart roasted red pepper sauce makes a perfect date-night dish.

1/2 cup shredded Parmesan cheese
2-3 chicken breasts cut into strips
salt and pepper

Sauce:
1 roasted red pepper
1/2 vine ripe tomato
1 tbsp olive oil
1/4 cup fresh basil, chopped
salt and pepper

Heat oven to 500. Mix cheese, salt and pepper on a plate and roll chicken until well covered. Place on a well oiled baking sheet and cook 15 minutes, turning chicken over halfway through cooking. Make sure chicken is cooked all the way by cutting one piece in half to see if there is any pink.

To make sauce, combine red peppers, tomatoes, olive oil, basil, salt and pepper in a blender and puree until smooth.

Sauteed Spaghetti Squash

2009-01-14T12:04:00.000-08:00

1-2 cups precooked spaghetti squash
2 tbsp olive oil
2 tbsp basil chiffonade
1/4 cup chopped fresh tomatoes
salt and pepper

Heat olive oil in a skillet to medium high, then add spaghetti squash. Season with salt and pepper and saute 5 minutes, tossing frequently. Just before serving, add basil and tomatoes. Serve hot.

Fruit!

2009-01-13T13:08:00.001-08:00

It is definitely citrus and apple season, so make sure you eat your fill. Not only are apples, oranges and other citrus high in fiber, they are also low on the glycemic index and can help combat colds.

All of these are equal to one carb block:
1 small apple
1/2 large apple
1 tangerine
1/2 large orange
1/2 grapefruit
1 cup strawberries
1/2 cup grapes

*this is a photo of our kitchen table after donations from friends with citrus trees and shopping at Publix

Spicy Chicken with Salsa and Avocado

2009-01-11T16:21:00.001-08:00

A new way to spice up chicken breasts!

2-3 large chicken breasts
1/2 tsp cayenne pepper
1 tsp chili powder
1/2 tsp salt
salsa
1 avocado

Tenderize chicken breasts by smashing them with a meat cleaver or a hammer. Rub on the cayenne pepper, chili powder and salt, then grill 4-5 minutes per side. Top with a good salsa and sliced avocado.

Onion Churtney Sauce

2009-01-08T11:54:00.000-08:00

When we cooked the tandoori chicken, I made this low-carb sauce on the spot to go on top of it and it turned out delicious! It would go well on any protein, but make sure you get "Major Grey's" Chutney.

1/2 white onion, sliced thin
2 tbsp Major Grey's Chutney
salt and pepper

Heat a small skillet to medium and spray with cooking oil. Add onions and season with salt and pepper, then cook 5-8 minutes, or until the onions are soft. Remove from heat and stir in the chutney. Serve warm.

Roasted Artichoke Salad

2009-01-07T13:17:00.000-08:00

This delicious antipasto recipe comes from Ina Garten, one of my favorite TV chefs. Although most of her recipes are not nutritious, this roasted artichoke salad is low carb, high in good fats and extremely versatile. It is wonderful as a salad or as a protein topper.

2 15oz can artichoke hearts
1 roasted red pepper
3 tbsp capers
1 tbsp olive oil
salt and pepper

vinaigrette:
1 cup basil leaves
1 tbsp white wine vinegar
juice of 1/2 lemon
2-3 tbsp olive oil
1 pinch red pepper flakes

Heat oven to 375. Rinse artichokes and cut into quarters. Cook on a baking sheet with olive oil, salt and pepper for 20 minutes. Let cool 5 minutes before tossing with roasted red peppers (chopped) and capers.
In a food processor or blender, puree vinaigrette ingredients until smooth. Pour over artichokes mix and toss. Let the salad sit at least 30 minutes before serving.

Pureed Kale

2009-01-05T14:43:00.000-08:00

This kale dish is similar to creamed spinach or the Indian dish palak paneer.

1 bag fresh washed kale
1/2 onion
salt and pepper
1 pinch cayenne pepper
1/2 tsp curry powder
1-2 cups vegetable stock

Heat a pot to medium, then spray with olive oil or other organic cooking spray. Add onion and saute 2-3 minutes, then add the kale. Turn over and mix with a pair of tongs, then season with salt, pepper and a pinch of cayenne. Pour vegetable stock over kale and simmer 5-10 minutes. Puree in blender until pretty smooth, then serve hot.

Sweet Potato Salad

2009-01-03T10:15:00.000-08:00

I made this for our New Years day party and since so many people have already asked me for the recipe...here it is! This is a grown-up, elegant potato salad.

4-5 sweet potatoes, diced skin on
8 tbsp olive oil, divided
salt and pepper
1 tsp dried thyme
1/2 tbsp Dijon mustard
2 tbsp white wine vinegar
1 shallot, minced
1/4 cup chopped fresh basil

Heat oven to 375. Mix 3-4 tbsp olive oil with salt and pepper and dried thyme. Pour over sweet potatoes and bake in a single layer on a baking sheet 1 hour. After 30 minutes, bump the heat up to 400, stir potatoes and continue cooking. Remove from heat after total 1 hour and let cook.
To make vinaigrette, whisk Dijon mustard, white wine vinegar, shallot and basil, then mix in remaining olive oil. Pour over cooked potatoes and let sit at room temperature for at least 1 hour.

Tandoori Chicken

2009-01-02T07:19:00.000-08:00

2-3 chicken breasts
1 tbsp olive oil
1 tsp minced garlic
3/4 cup fat-free plain yogurt
1 tsp each:
red pepper
chile powder
coriander
cumin
1/2 tsp each:
cinnamon
tumeric
salt

Trim chicken breasts and cut into strips. Mix oil, garlic, yogurt and spices in a large bowl. Put chicken in marinade for at least 1 hour and up to 24 hours. Grill 4-5 minutes per side.

Asian Cabbage

2008-12-30T13:17:00.000-08:00

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

2008-12-29T09:17:00.000-08:00

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

2008-12-15T15:45:00.000-08:00

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

2008-12-12T13:30:00.000-08:00

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

2008-12-09T12:30:00.000-08:00

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

2008-12-08T14:56:00.000-08:00

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

2008-12-04T12:52:00.000-08:00

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

2008-12-03T15:03:00.000-08:00

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

2008-11-26T05:39:00.000-08:00

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.

Stay away from bread (including dinner rolls), rice or pasta dishes. Empty calories, high carb, overall bad.
Choose side dishes made primarily from vegetables, like squash casserole, sweet potatoes or yams, or peas.
Don't blow your calories on everyday foods. Save it for special things, like dressing, that you only eat during the holidays.
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.
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.
Don't drink your calories! Stay away from eggnog (1/2 cup contains 12g Fat). Try to drink light beer or wine.
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

2008-11-24T13:24:00.000-08:00

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

2008-11-23T15:12:00.000-08:00

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

2008-11-22T07:51:00.001-08:00

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

2008-11-19T15:25:00.000-08:00

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

2008-11-14T12:46:00.000-08:00

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

2008-11-10T06:09:00.001-08:00

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

2008-11-04T11:24:00.000-08:00

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

2008-11-03T06:06:00.000-08:00

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

2008-10-30T10:40:00.000-07:00

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

2008-10-29T12:25:00.000-07:00

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

2008-10-28T12:05:00.000-07:00

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.