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Excuse Our Mess!

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low carb membership

Please ignore the rapidly appearing and disappearing pages in the top navigation menu. All except The UnDiet Books page are experiments in offering the readers of 14 Days a special The Grocery List feature. As of now all links in these pages lead to nowhere interesting but are being left up so that beta-readers can test them to see which ones provide the most seamless experience.

Gluten Free Low Carb Neutral

Browned Butter Asparagus

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asparagus

I had all this lovely browned butter which I’d made a few days ago so I thought I’d use it to saute up some asparagus. That turned out to be a good decision :)

There’s not really a need for a recipe, basically you want to bring some browned butter to a sizzle in a heavy-bottomed pan, add a little extra-virgin olive oil (just a little to keep the butter from burning), then add your trimmed asparagus so that there’s no more than a single layer on the bottom of the pan. Saute for about 5 to 10 minutes, depending on the thickness of your asparagus. When it’s just barely tender, although it may have some browned spots on it which is fine, remove from the heat. Serve immediately, which I recommend but any leftovers can be stored in the fridge and used in an omelette or frittata anytime within the next few days.

I served mine topped with a sunny-side-up egg which you can do or maybe you’ll want to add some bacon, ham, or steak on the side.

Kid Friendly Starches

Browned Butter Couscous With a Twist

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cauliflower rice

Warning – this isn’t a gluten-free, Paleo, vegan, or low-carb recipe. It is a healthy recipe and a delicious way to cut down on gluten and carbs, but it’s not by any stretch of the imagination actually gluten-free or low-carb.

I hadn’t intended to make couscous this evening. I was simply browning up some butter to use in recipes later in the week. But when I was done, the pan I had used to brown the butter had lovely coating of salty browned butter which I couldn’t bear to wash down the sink, so I decided to use the same pan to make some couscous. Big mistake, or the best thing ever, you decide.

I brought 1 cup water to a boil in the pan, removed it from the heat and added 1 cup each of riced broccoli and whole wheat couscous, covered the pan and let it rest off the heat for 5 minutes.

Before stirring the couscous I added the zest from 2 lemons and 4 tablespoons of browned butter, and a pinch of sea salt. Tasted. Added more browned butter. Tasted. Added the entire stick of browned butter and called it done.

Next time I need to “clean” a butter browning pan, I think I’ll warm up some cooked veggies or cook them in the pan with the addition of a little extra-virgin olive oil, or not. I’m really liking this Browned Butter Couscous.

$$$avers Low Calorie Vegan Vegetarian

Using Your Scraps – Radish Greens

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save your scraps

One of my favorite things about radishes are the greens. I wish I could buy the greens by the bagful as I actually like them better than the radishes themselves. And I LOVE radishes!

The first thing I do when I buy radishes is remove the greens, chop and rinse them well. Because I don’t want to take any chance on the greens turning bad, which they do rather quickly, I cook them up right then and there with a little salt, pepper, and garlic. If I have some onion or a shallot I might very thinly slice it and let it cook while I chop the greens.

It’s a bit of effort for not very much food volume so I often will just snack on them while getting the rest of dinner ready, or set them aside and stir them into rice, pasta, or a soup.

Gluten Free Living Food Recipes Vegan Vegetarian

Raw Onion Bread with Endless Variations

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bread-raw-gluten-free

While looking for a low carb bread I first came across a low carb raw onion bread at Mother’s Market in Huntington Beach, California. It was delicious and EXPENSIVE. So the quest began to find a way to make it. I found many recipes for low carb bread with onions, and raw breads, however not all of them worked, and some that worked didn’t taste very good.

I started with a basic recipe that I found on the Internet which turned out crumbly and not super tasty, then tweaked and twittered with it until I ended up with this version which holds together well, is easy to make, and is super tasty. I really like this bread best using my original recipe, but I’ve noticed that whenever I make up a platter with different varieties of it, that people like the other varieties just as much, sometimes better, than the original recipe.

I prefer golden flax seed as I think it has a lighter, nuttier flavor. I also like to purchase whole seeds and grind them myself. Ground flax seed gets rancid very quickly. It’s easy to do, just dump them in a coffee grinder or blender and buzz until finely ground. Tip: clean your coffee grinder by buzzing a couple chunks of bread.

If you want to add some supplements that are in your cupboard such as maca powder, hemp powder, mesquite or green powder you can substitute up to 1/4 cup of your supplement for 1/4 cup of the sunflower seeds or almond meal.

Dry toasting your sunflower or pumpkin seeds prior to grinding them adds an extra step but I think it significantly enhances the flavor of the bread. It does make it no longer completely raw though. Your choice.

You can use any type of oil but a really good oil such as extra-virgin olive oil will give you a much tastier bread. If you have a flavored oil you may want to give that a try. I’ve loved every type of oil l’ve used, rosemary oil, garlic oil, basil oil …

I’ve used every type of onion, including red onions and all have turned out well.

Don’t skimp on the oil. I’ve experimented a bit and anything less than 1/4 cup just doesn’t work with this bread.

This onion bread is one of my favorite things to pack when I’m eating while traveling or running errands. I love it as is, or topped with avocado slices, tomatoes, or cucumbers.

Ingredients

3 large onions, thinly sliced
1 cup ground flax seeds
1  cup ground sunflower seeds, pumpkin seeds, or almond meal
1/4 cup Braggs amino, coconut aminos, low sodium soy sauce, tamari sauce, or shau sauce
1/4 to 1/3 cup extra-virgin olive oil or melted coconut oil

Instructions

Stir together all ingredients except onions in a large bowl. Add onions and stir to combine. Don’t worry about how it looks at this point. After you let it rest for 30 minutes the onions will soften and it will look like a thick batter.

Spread the mixture about 1/4-inch thick onto Teflon sheets that fit your dehydrator trays. Dehydrate for 12 to 24 hours (until the bread is dry enough to turn), then flip over onto mesh sheets or straight onto your dehydrator trays and dehydrate for another 6 to 12 hours. The bread can be very moist or continue until it’s almost as crisp as a cracker. I usually pull one tray when the bread is still moist but holds together well, another tray when it’s a little dryer and the last tray when it’s pretty much a cracker.

Variations

Garlic Onion Bread: add 1/2 head roasted garlic or 2 cloves minced garlic to batter.
Italian Bread: 1 tablespoon salt-free Italian seasoning or other herb
Mushroom Bread: substitute 1/4 cup diced mushrooms for 1/4 cup sliced onion.
Olive Bread: substitute 1/4 cup diced olives for 1/4 of sliced onion.

Oven Instructions

When I do try it this will be my starting point – line a baking sheet with parchment paper. Spread the batter on the sheet to a thickness of about 1/4-inch. Bake in an oven at the lowest temperature possible. Check after one hour to get an idea of how long it might take. If it’s completely wet after that hour then I would check back every hour until it’s dry enough to flip. Continue baking until bread is the desired texture.

 Make Your Own Substitute for Nama Shoy or Soy Sauce

Ingredients

1 large portabello mushroom
1 tablespoon sea salt
2 cups water

Instructions

Place the mushroom and salt in the blender with 1/2 cup of the water. Blend on high speed for 10 seconds, slowly add the remaining water through the top while continuing to blend. You may wish to strain the liquid to remove any mushroom chunks.

 

I invite you to use the Comments to share any variations, whether they work or not. We learn from both our mistakes and our successes.

Kid Friendly Low Carb Paleo Recipes Vegan Vegetarian

15 Three Ingredient Meals with a Healthy Spin

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20160109_160537

You’re committed to eating healthy, but sometimes the effort to plan, shop, prepare, and clean up can be enough to send you screaming to the drive thru with the golden arches. Sound familiar? To give you the motivation to continue your healthy journey I wanted to share with you all some of my quick to make and even quicker to clean up three ingredient meals. I realize that none of these are particularly innovative. However, I find it helps to have a bunch of ideas all in one place that I can go to when I need them.

Below is an excerpt from my book,  14 Days ~ 14 Pounds: Low Carb Daily Plan with 140 Quick & Easy Recipes (Low Carb Daily Plan – High Protein: Menus with Recipes). You’ll notice that some items don’t seem like low-carb choices, in the book I share the low-carb hacks for those.

1. Peanut butter + banana + whole wheat bread or crackers.

2. Boxed soup + leftover cooked veggies+ whole grains or pasta.

3. Sweet potato wedges + olive oil + sea salt.

4. Pasta + pesto + veggies

5. Pasta + parmesan + extra-virgin olive oil.

6. Steak or chicken or pork or turkey or ham + veggies + pesto.

7. Eggs + tomatoes + pesto.

8. Eggs + salsa + shredded cheese.

9. Whole wheat tortilla + veggies and/or shredded lettuce + hummus or cream cheese or shredded cheese.

10. Whole wheat pita + hummus + cucumbers or tomatoes.

11. Hot dog + mustard or ketchup + large lettuce leaf.

12. Frozen veggie burger + pasta sauce + cheese.

13. Frozen whole grain waffle or pancake + chopped fruit + maple syrup.

14. Celery stick, radish, tomato, or cucumber + cream cheese + chopped herbs.

15. Frozen whole grain mac ‘n cheese + frozen chopped spinach + thinly sliced green onion.

Eat healthy, enjoy your life!

Gluten Free Kid Friendly Low Calorie Low Carb Paleo Recipes Vegetarian

7 Easy Summer Recipes For When It’s Too Hot to Cook

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seven easy summer recipes

If the thought of spending time in the kitchen making a hot meal on a hot night makes you want to dial for pizza delivery then check out these seven easy summer”recipes” for when it’s too hot too cook. I’ve put recipes in quotes because none of these recipes actually require a measuring device and they’re all endlessly variable. So here goes …

Braised Artichokes

Whenever I make these artichokes I always make enough to have the next day. They’re nice for lunch, a snack, or another easy dinner. After two days though they tend to get grainy and while not spoiled, don’t taste as nice.

Trim artichokes and cut in half so that each side mirrors the other. Trim the end off the stems and peel off the tough outer layer. Cut out the choke or wait until after it’s cooked, like I do.
Pour some broth and/or wine (red or white) a little less than halfway up the sides of  a large saute pan with high sides. Turn heat to low.

Season broth with black pepper and salt, then add any or all of the following:

  • garlic
  • cayenne pepper
  • balsamic vinegar
  • Italian seasoning
  • Herbes de Provence

Tip: this is not a dish to experiment with curry or Asian spices. Although if any of you have success with this, please let us know in the comments.

Place artichoke halves and stems in seasoned broth. Cover pan and leave it alone for at least an hour. If you need to add more broth or wine, do so, although just enough to keep the artichokes from sticking to the bottom of the pan. When a leaf pulls out easily and I mean like butta’, there should be no resistance at all, then your artichokes are done.

Remove from heat and let artichokes cool in the broth. Remove the choke if you didn’t do so earlier. Serve, hot, warm, room temp, or cold.

Slow Cooker Version

Place two cups seasoned broth/wine in a slow cooker with the artichokes. Cook on high for 3 to 4 hours,or on low for 4 to 7 hours (depending on the size of your artichokes). Since you won’t be serving these artichokes hot, the one hour variable isn’t a problem. You can make these earlier in the day then set them aside until dinner.

Deli Plate

This is a meal that will please everyone. If someone doesn’t like something they can just ignore it. Half the fun of this meal is experimenting with different combinations and laughing at someone else’s strange concoction.

Leftovers like steak, chicken, fish, bacon, meat balls, sausage links, or hot dogs can be served cold with this meal or just serve up the deli plate for a light dinner or appetizer.

Get out a big platter and arrange a mix of the following on it:

Proteins

  • thinly sliced meats
  • smoked sausage
  • hard boiled eggs, whole or halved

Veggies

  • dill pickles
  • roasted bell peppers
  • sliced cucumbers
  • jicama
  • lettuce leaves
  • sun dried tomatoes, packed in oil and drained (save the oil to make a salad dressing for another meal)
  • kimchi    http://www.healthygreenkitchen.com/homemade-kimchi.html)

Dips & Spreads

Place any or all of the following in little bowls:

  • hummus
  • ranch dressing (link to UD recipe)
  • sugar-free creamy salad dressing
  • mayo thinned with lemon or lime juice, seasoned with your choice of cayenne pepper, garlic, dill, Herbs de Provence, or thyme
  • mustard
  • barbecue sauce
  • ketchup

Taco Bowl

This meal is so easy to prepare you can pretty much tell your eight year old twins the title of this recipe and nothing else, let them loose in the kitchen and end up with a delish dinner.

Layer in a bowl or on a platter roughly in this order:

  • shredded lettuce
  • tomatoes
  • black beans or kidney beans
  • precooked taco meat or chili (can be warm or cold)
  • salsa
  • avocado
  • sour cream or yogurt

Chili Bowl

You can of course substitute dressed lettuce for the coleslaw.

Layer in a bowl or on a platter roughly in this order:

  • dressed coleslaw
  • cold pre-cooked chili
  • sour cream or yogurt
  • cream cheese or mascarpone cheese with pesto mixed in

Chicken Waldorf Salad

You can use pretty much any protein in place of the chicken, tuna or any white fish, turkey, ham, pork, bacon (better as a garnich rather than mixed into the salad), smoked or pre-cooked sausage.

I sometimes cut the mayonaisse 1:1 with Greek yogurt.

Place in a large bowl and toss together:

  • chopped apples
  • chopped celery
  • raisins or halved grapes
  • toasted walnuts, pecans, or pumpkin seeds
  • your choice of meat
  • mayonaisse thinned with fresh lemon or lime juice or your favorite sugar-free creamy salad dressing
  • sliced green or red onion (optional)
  • chopped fresh parsley, mint, oregeno, sage, or thyme (optional but don’t use dried herbs in place of fresh in this recipe)

The following can go into this salad but aren’t necessary to its success. I will add these just to use up items that I are hanging out in my fridge.

  • chickpeas
  • Great Northern beans
  • lima beans
  • spinach, chopped or thinly sliced
  • kale, thinly sliced and rubbed with lemon or lime juice until it softens
  • feta cheese (use sparingly)
  • blue cheese (use sparingly)

BLT Avocado Salad

The title of this recipe is pretty much the recipe for this dish.

Toss together:

  • cooked bacon, don’t crumble it, chop it into bite size pieces
  • lettuce, torn into bite size pieces
  • chopped tomato
  • chopped avocado
  • mayo thinned with fresh lemon or lime juice or your favorite sugar-free salad dressing

Corn Salad

When it’s too hot to even look at my grill I like to steam my corn in the microwave right in the husk.
Trim the top inch off each ear of corn and microwave 3 minutes per cob. Remove from microwave, let cool and peel off the husks and silk. Bonus, the silk comes off super easy with this method.

Use a knife to seperate the kernals from the cob.

Toss together in a bowl:

  • corn kernels
  • chopped tomato
  • fresh basil, mint, or cilantro, roughly chopped
  • sugar-free oil and vinegar dressing

 

You can of course add a rotisserie chicken from the market, grilled burgers, hot dogs, or sausages to any of these meals. Many of these meals are easily to transport and so ideal for a picnic or a potluck.

Gluten Free High Protein Low Carb Paleo Recipes

Devilled Egg Salad

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devilled-egg-salad

 

Okay, this is one of those recipes where I didn’t bother to get out the measuring devices. True confession, I was actually trying to make devilled eggs and got carried away with the yogurt. So here’s how you can whip up an easy salad for a hot summer night.

Ingredients

hard boiled eggs

yogurt, mayo, lemon juice, or lime juice

mustard

capers

dill, fresh or dried

garlic, powdered or minced fresh

cucumber

toasted pumpkin or sunflower seeds (optional)

Instructions

Remove the yolks from the whites, placing the yolks in a small bowl and the whites on a cutting board. Add mustard, yogurt, dill, and garlic to the yolks and use a fork to mash everything together until smooth and the consistency of a creamy salad dressing.

Chop the egg whites and cucumber. Place in a salad bowl. Drizzle dressing over the salad, garnish with pumpkin seeds.

Oh, and I didn’t forget the salt and pepper, no salt and pepper needed for this one.

If you need some meat to make it a meal you can add, ham, bacon, or sausage.

Gluten Free High Protein Low Carb Paleo Recipes Vegetarian

Balsamic Mushrooms

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mushrooms

Serves 4 servings - 4 net carbs per serving

Balsamic Mushrooms

I sometimes double upon on this recipe so I can have them the next day over steak.

The carb count that Meal Planner Pro gives is not the net carb count. Be sure to use the net carb count I give in the serving size section.

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Ingredients

  • 1 teaspoon cooking oil or extra-virgin olive oil
  • 1 medium onion (about 2 ½-inches in diameter), peeled and sliced
  • 4 cups sliced mushrooms
  • 1 tablespoon balsamic vinegar
  • salt and pepper to taste

Instructions

Heat butter or oil over medium-high heat until hot. Add onions and a small pinch of pepper. Cook for 5 minutes, stirring occasionally. Add mushrooms and a small pinch of pepper. Continue cooking without stirring for two minutes. Add vinegar, stir and continue sautéing until vegetables are browned and the vinegar has caramelized, about four to five minutes.

Season to taste with salt and pepper. Don’t add salt while cooking or the vegetables won’t caramelize, they’ll steam as the salt releases their juices. Pile veggies on top of the steak.

Notes

Make Ahead: Make extra onions to use in sandwiches, or on top of a burger, a green salad ... Remove the extra onions before adding the mushrooms. Or, just go ahead and double up on the entire recipe as Balsamic Mushrooms are great on sandwiches, burgers, and salads.

http://theundiet.info/recipes/balsamic-mushrooms/
Calories
17 cal
Carbs
3 g
Protein
2 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

Gluten Free High Protein Low Carb Paleo Recipes

Parsley Shrimp

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Serves 1

Parsley Shrimp

I prefer to use pre-cooked frozen shrimp for my salads as it saves time and is less expensive than canned shrimp. If using frozen shrimp #. If using canned shrimp you’ll need 4 (4 ½ ounce) cans extra small shrimp.

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Ingredients

  • 2 cups (23 ounces) frozen, pre-cooked, extra-small shrimp
  • 1 hard-boiled egg, chopped
  • 1 (5-inch) stalk celery, chopped
  • 1 chopped green onion, both green and white portion
  • ¼ cup mayonnaise
  • 2 tablespoons chopped fresh parsley
  • salt and pepper to taste

Instructions

Toss all ingredients together. Taste and adjust seasoning, adding more mayo if needed. You can do this in the morning for a packed lunch.

Notes

Freebie: Shrimp dressed with oil, salt, and pepper. If you’re doing the Freebie and have flavored oil such as garlic olive oil, do it that way.

Variation: Substitute 2 cups cooked chopped chicken, flaked tuna, flaked salmon, or cooked chopped scallops for the shrimp. Use any fresh herb that you like such as dill, basil, cilantro, or sage.

http://theundiet.info/recipes/parsley-shrimp/
Calories
80 cal
Fat
5 g
Carbs
1 g
Protein
7 g


Click Here For Full Nutrition, Exchanges, and My Plate Info