Gluten Free Low Calorie Paleo Recipes Vegetarian

Provincial Cauli”rice”

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cauliflower riceShredded cauliflower used in place of rice is the new Paleo and Low Carb Hero. I’ve been doing a bit of experimenting to find the easiest and foolproof way to prepare it and have come up with lots of options which I’ll be sharing in upcoming posts. Today I want to share my Provenical Cauli”rice” recipe. Warning: this recipe does not mask the taste of cauliflower. It will taste like a French vegetable dish, not like rice. I’ve found that the cauli”rice” recipes that taste closer to rice are those that are heavily spiced such as curried “rice”, Spanish “rice”, and those with tomato paste.

I’ve been shredding cauliflower for these recipes using my food processor which involves cutting the florets away from the core. Getting out the food processor and fitting it with the shredding disk. Shredding the cauliflower. Cleaning and putting the food processor away. Today I wanted to see if using a box grater would be easier – and it was – significantly easier. I trimmed away the green leaves and that was all the prep needed. I shredded the whole cauliflower with the box grater, stopping when I reached the core. It took less time than it took using the food processor (including the setup and cleanup) and I burned a few calories in the process. So in the future I’ll use the food processor if I already have it out for other projects but otherwise I’ll use a box grater.

Ingredients

1 tablespoon cooking oil

1 head cauliflower

1 teaspoon Herbs de Provence

1/2 teaspoon sea salt

1/4 teaspoon black pepper

Instructions

Trim the green leaves from the cauliflower and shred the florets using a box grater or food processor. Discard the stem and core.

Heat oil in large saute pan over medium heat. When oil is hot add the shredded cauliflower and stir to coat with oil. Stir in Herbs de Provence, salt and pepper. Cook until cauliflower is al dente. Remove from heat. Taste and add salt and/or pepper if needed.

Variation

Drizzle the finished dish with extra-virgin olive oil or melted butter. If you’re doing Paelo you’ll want to avoid the butter though.

Use Italian seasoning in place of Herbs de Provence.

Recipes Starches Vegetarian

Brown Rice Milk Semi-fail

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brown-rice-polentaMy attempt to make brown rice milk by using a blender to buzz cooked brown rice and water was a complete failure. It tasted like dirty water. However I decided to make this into a creative challenge and see if I could make it into something edible.

I poured the water and rice into a pot and started heating it up. After being buzzed in the blender the rice was almost a mash. Once it got hot it very quickly thickened up into what looked like a porridge. I added a vegetable bouillon cube, tasted and was in seventh heaven. What I had was a savory porridge or rice polenta. Since I’d picked up some spinach from the farmers market that morning I decided to add some curry to my rice polenta, spoon it onto a platter, top it with spinach and onions sauteed with some garlic and call it a meal.

While the brown rice milk experiment was a complete fail, I’m excited to try some variations of my rice polenta. Here are some of my ideas:

– Use nondairy milk instead of water, add some raisins or dates, and your sweetener of choice for a delicious rice pudding. Top with diced or pureed berries.

– Use canned roasted tomatoes with their juice in place of the water.

– Top with any of the following:

  • cubes of non-dairy cheese
  • sauteed tofu
  • cubed tempeh
  • soy chorizo, non-dairy cheese, avocado, salsa
  • roasted veggies
  • ratatouille
  • vegetable stew

Please share with us in the comments below if you try this rice polenta with your own spin.

 

Protein Recipes

Scrambled Redux

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Thank you to Erica Rivers Cooks for this fab pic of her version of this meal.

This breakfast is a great way to use leftovers from dinner. Use any cheese, meat and veggies that you have available. Don’t be shy, this works great with chicken, steak, crab, lobster, sausage … and pretty much any veggie you have cooked up with the exception of maybe fennel, beets, cabbage, or okra.

The proper way to make this meal is to heat the meat and veggies in a separate pan from the eggs, but I usually just use a large pan and cook the eggs on one side and heat the meat and veggies on the other side. I don’t worry if some of the egg gets onto the meat and veggies side, I just move it back to the egg side and keep cooking.

Ingredients

1 teaspoon butter
3 large eggs
1 glug half and half or heavy cream
salt and pepper
cheese, shredded or cubed
any cooked meat
cooked veggies

Instructions

Heat butter in small skillet. Add eggs and cream, season with a pinch each of salt and pepper and stir to combine. Stir occasionally and when eggs are almost completely set sprinkle cheese on top, cover and remove from heat.

Reheat meat and veggies in a separate pan. Slide onto serving platter or individual plates. Top with eggs.

Protein Recipes

Scotch Eggs

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scotch-eggs-large

4 servings

The Scots are famous for deep frying pretty much anything. Deep fried Mars bar anyone? They have them in Scotland. This recipe is a healthier version than the traditional deep fried Scottish recipe.

To make breakfast easier you can hard boil the eggs the night before or use leftover Easter eggs. You can even make them completely, refrigerate them and serve cold, room temp or reheated the next day.

 

Ingredients

1 pound breakfast sausage, divided into 4 equal portions
5 large eggs
¼ cup soy flour (or any other non-wheat flour)
1 cup finely crushed pork rinds

Instructions

Bring a small pan with 4 cups of water to a full boil. Carefully place 4 of the eggs in the boiling water. Place a lid on the pot. Turn the heat off but leave them on the burner. Set a timer for 20 minutes and then remove from burner and pour off the hot water. Run cold water into the pan and when the eggs have cooled enough to touch them, peel them.

Place the flour on a plate.

Place the fifth egg in a pie plate and lightly beat.

Place the pork rinds in another pie plate.

Roll the eggs in the flour to coat. Wrap each egg with a portion of the sausage. Dip sausage wrapped egg in the beaten egg and then coat thoroughly with the pork rind crumbs patting lightly so they adhere well.

Place coated eggs in a lightly oiled baking dish and chill for one hour.

Preheat oven to 375 degrees. Bake eggs until golden brown, about 30 minutes.

Nutrition Info

Calories 242.4
Total Fat 17.4 g
Saturated Fat 5.5 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 4.7 g
Cholesterol 296.8 mg
Sodium 518.6 mg
Potassium 196.3 mg
Total Carbohydrate 2.8 g
Dietary Fiber 0.5 g
Net Carbs 2.3
Sugars 0.6 g
Protein 17.4 g

Living Food Low Calorie Neutral Recipes

A Very Simple Salad

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lettuce-salad

 

I’ve been working on recipes for the new cookbook for so long that I’ve gotten into the habit of more elaborate meals and it feels good to not only enjoy but look forward to an easy lettuce salad with a very simple salad dressing and one garnish.

The Salad

Fill a bowl with lettuce torn into bite-size pieces. Toss with dressing. Garnish with one item.

The Dressing

Shake or whisk together fresh lemon or lime juice, extra-virgin olive oil, sea salt and freshly ground black pepper. Taste and adjust to your taste.

The Garnishes

  • avocado
  • hard-boiled egg
  • toasted nuts or seeds
  • shredded chicken or turkey
  • bacon
  • sliced pepperoni, pastrami, corned beef, or prosciutto
  • feta cheese
  • blue cheese
  • shredded Parmesan cheese
  • fresh buffalo mozzarella cheese
  • sun-dried tomatoes
  • orange slices
  • thinly sliced red onion
  • artichoke hearts

Now go enjoy your lunch :)

 

 

Protein Recipes

Paper Lemon Fish

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The Guardian shares their version of a paper-wrapped meal.

Serves 2 – 1 net carb per serving
If you don’t have parchment paper Do NOT use waxed paper; the wax will melt, get into your food and possibly ignite in the oven. No kidding!

Aluminum foil isn’t a good substitute either because the lemon juice will cause a reaction with the aluminum that is not tasty. Trust me, it’s NOT TASTY. If you don’t have parchment paper you can bake the fish in a covered dish.

Ingredients

2 flatfish fillets such as sole, halibut or flounder
1 tablespoon lemon juice
4 thin slices fennel or onion
¼ teaspoon each salt and black pepper
Preheat oven to 400 degrees.

Instructions

Grease two 12-inch square pieces of aluminum foil using extra-virgin olive oil, butter or coconut oil or go easy on yourself and just spray them with cooking spray. Place 1 piece of fish and one slice of fennel in the center of each piece of foil. Sprinkle with lemon juice and seasonings. Fold the aluminum foil to create a well-sealed packet. Place the packets on a baking sheet and bake for 12 minutes.

Carefully open the packets so you don’t burn yourself with the steam. Use a spatula to slide the fish onto dinner plates, or go native and eat right out of the packet. If you use a plate be sure to pour the drippings over the fish.

Variations

Use tomato slices in place of the fennel or onion.
Use dry white wine in place of the lemon.

Beverages Kid Friendly Living Food Neutral Recipes Vegetarian

Delicious Easy Nutritious Coconut Milk

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freshly made coconut milk

freshly made coconut milk

Recently I discovered that the “organic” nondairy milk that I’d been buying wasn’t so organic. It’s right there on the ingredients label, I was just blinded by the “organic” in big letters on the front of the package. I’ll add more to this post next week detailing what I learned, but for today I wanted to give you all who saw my post on Instagram, Facebook and Twitter this super simple recipe for coconut milk.

Once I figured out that the only way I was going to get nondairy milk without all the junk added to it was to make it myself I started looking around for the easiest and least expensive way to do this. Almond and cashew milk are fine, but pretty expensive when you’re buying organic nuts AND it’s a little more work than I want to invest.

I’ve yet to try making brown rice milk, which I will and will post about later, but today I had a bunch of coconut flour and shredded coconut and decided to give coconut milk a try.

For my first batch I went with the coconut flour method mostly because I could skip the blender step.

Coconut Flour Milk

Ingredients

4 cups filtered hot water
1 cup organic coconut flour
1/4 teaspoon sea salt

Ingredients

Mix the water, coconut flour and sea salt in a large measuring cup. Set aside for at least 30 minutes. Pour through a very fine sieve, cheesecloth lined colander or nut milk bag. You could also pour through a coffee filter set on top of your coffee pot. Once no more milk is coming through the sieve, press down on the flour to express as much milk as possible. Most people discard the coconut flour that’s left over but I used mine to make a nondairy cream cheese. You could also use it to thicken sauces, stew, soup, or gravy.

My Review: the milk tastes flat and watery, not a lot of flavor. I’ll use it to make a smoothie but won’t make it this way again.

 

Shredded Coconut Milk

Ingredients

4 cups filtered hot water
2 cups organic shredded coconut

Instructions

Pour the water over the shredded coconut in a blender. Set aside for at least 30 minutes or until the water has cooled enough to safely blend. Blend for a few seconds. It doesn’t take much. Pour through a very fine sieve, cheesecloth lined colander or nut milk bag. You could also pour through a coffee filter set on top of your coffee pot. Once no more milk is coming through the sieve, press down on the flour to express as much milk as possible.

The left over shredded coconut can be used in any recipe calling for shredded coconut, however it won’t have as much flavor or fat since these were expressed into the milk, but you will get the bulk and the fiber. You could also just add to your smoothies, pancake batter, home made bread, or yogurt.

My Review: the milk tastes fabulous! I don’t drink milk, even nondairy milk but I had to stop myself from drinking the whole batch and calling it breakfast. I thought I would have to add some sea salt at least, if not vanilla and sweetener, but this milk doesn’t need a thing.

The milk will separate as it sits, just shake it up before you use it. I don’t worry about skimming the fattier cream off the top because I try to add coconut oil to my diet every day anyway.

Beverages Fruit Kid Friendly Recipes

Protein Smoothies – Kick ‘Em Up

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Sometimes I get tired of protein powder shakes, add ice cubes and some water, blend, yawn. So I start playing around with the basic recipe and suddenly my mornings are a lot more interesting. I’m using stevia as a sweetener but you can use monk fruit, Splenda, or any other healthy sweetener.

Strawberry Flaxtini

To your chosen protein powder recipe add 1/2 cup frozen or fresh strawberries and 1 tablespoon ground flax seed. If all you have is whole flax seed add them by themselves in the blender and process until ground, then add the remaining ingredients.

Mocha Monkey

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1/2 banana, 1 tablespoon cocoa powder, 1/4 cup cold coffee, 1 teaspoon stevia.

Green Energy

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1 cup spinach leaves, 1/2 pear or apple, 1 teaspoon stevia.

Ginger Kick

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1/2 pear or apple, 1/2 banana (optional), 1 teaspoon ground ginger, 1 teaspoon stevia.

Mocha Magic

To your chosen protein powder recipe add 1 & 1/2 cup unsweetened nondair milk, 1 tablespoon cocoa powder, 1/4 cup cold coffee, 1 teaspoon stevia.

Pineapple Smile

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1 cup chopped pineapple, 1 teaspoon stevia.

Cinnamon Roll Smoothie

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1 teaspoon ground cinnamon, 1/2 teaspoon vanilla extract, 1 teaspoon stevia.

Kid Friendly Recipes Starches Vegetarian

Maple Cream Cheese Spread

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maple sweetened vegan cream cheese spread

I’m not going to give you exact amounts for this one because it would ruin the fact that this delish spread is so darn easy. So here’s the “recipe” – mix real maple syrup into cream cheese or vegan cream cheese. That’s it. No need to add anything else. I experimented a bit to see if adding things like vanilla, sea salt, orange zest would make it any better and they really don’t, although you could add orange zest just to give it a slightly different flavor.

Dessert Fruit Kid Friendly Recipes

Apple Pear Coconut Compote

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healthy breakfast recipe or low calorie dessert recipe

This is a very versatile recipe for a hot breakfast on a cold day or a light dessert. I used apples and pears because that’s what I had on hand, but you could use only apples or only pears or any combination of the two as long as it equals 6 pieces of fruit. To be honest with you I don’t always peel my fruit, especially when not cooking for company, but this recipe does taste better if you remove the peel and if you’re serving it to children you’ll find they’ll like it better without the peel. The peel is extra chewy and slightly bitter. Since I don’t like to waste food I save the peels to add to smoothies.

You don’t need to add the oatmeal or the coconut oil for this recipe to work, I added them because I wanted the health benefits of each and also I was going for a little bit of a fruit crumble/compote. If you don’t add the oatmeal you shouldn’t need to add the water. And yes, I know that adding the oatmeal means this isn’t really a compote, but I’m keeping the recipe name because I like how it sounds :)

P.S. You could use chia seeds instead of the oatmeal – your colon will thank you tomorrow!

Ingredients

4 apples
2 pears
1/4 cup oatmeal
1/4 cup unsweetened shredded coconut
2 tablespoons maple syrup or honey or agave nectar
1/2 teaspoon powdered monk fruit or Stevia
1/4 teaspoon Stevia
1/2 teaspoon powdered ginger
2 teaspoons fresh lemon zest
1/2 cup water

Instructions

Peel and core the fruit. Set aside the peels to use in a smoothie for another day. Chop fruit into approximately 1/2 inch cubes. Place in saucepan over medium low heat. Add remaining ingredients. Cover and cook for 20 to 30 minutes until your compote is the consistency you desire.