Monthly Archives: March 2014

High Protein Kid Friendly Low Carb Recipes

Low Carb Peanut Butter Muffin

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peanut-butter-muffin

from The UnDiet Low Carb Phase 2 – 14 Days of Menus With Recipes scheduled for release September 2016.

This recipe makes 4 muffins with 3.5 net carbs per muffin, however it’s super easy to double or even quadruple the batter and then bake fresh muffins whenever you want them.

Don’t be tempted to substitute cream cheese for the mascarpone cheese, cream cheese will add 1 carb to each muffin which makes the mascarpone cheese the super hero of this recipe.

Nobody will guess these muffins are part of your diet plan. Just serve up a plate of them along with a selection of toppings such as natural peanut butter, sugar-free jam, maple syrup sweetened mascarpone cheese … for everybody who isn’t eating low carb to enjoy.

Ingredients:

¼ cup peanut butter

¼ cup mascarpone cheese

2 tablespoons unsalted butter or coconut oil

2 large eggs

1 teaspoon baking powder

4 packets Splenda or Truvia

Blend together peanut butter, mascarpone cheese, and butter. Mix in baking powder, Splenda, and egg. Divide among 4 buttered coffee cups or ramekins. Microwave for 1 minute to 1 minute and 15 seconds. The time will vary according to your microwave. You could also spoon the batter into 4 muffin tins and bake at 350 degrees for 15 minutes (check at 10 minutes) or 8 muffin tins (for thinner muffins) and bake for 10 minutes (check at 7 minutes).

Dessert Fruit Kid Friendly Living Food Recipes

Beyond Smoothies – Fruit with Attitude

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These fruit concoctions can be eaten for breakfast, lunch, dinner, snacks, some are even grown up enough to be served at your next party. Remember though that they still need to be eaten before, with, or just after a meal, or wait 4-1/2 hours after a Protein meal, 2-12 hours after a Starch meal.

Blue Waldorf Salad

Toss together:

cubed apple
sliced celery
sliced green onion (both white and green portions)
mayonnaise thinned with fresh lemon or lime juice
sea salt and black pepper to taste

Garnish salad with:

toasted almonds (slivered, sliced or chopped)
cubes of Rosenborg Extra Creamy Blue Cheese in Oil, crumbled by hand over the salad

 

Pecan Applesauce

I prefer using toasted pecans, but raw will do just fine also. On a cold winter night I sometimes use this applesauce in place of a salad for dinner.

In a food processor finely grind 1/4 cup pecans for each apple you’ll be using. Add to bowl and process until smooth:

peeled, cored, chopped apples
1/4 banana per apple
2 tablespoons cream or nondairy milk per apple
a shake of sea salt per apple
If the applesauce is too runny let it sit a bit to give the nuts a chance to soak up some of the liquid.

Variations:

add a splash of rum
add a tablespoon or two of shredded coconut (this will help thicken up a runny applesauce)
use fresh orange juice in place of the cream
add a sprinkle of unrefined sugar
add 1/2 teaspoon vanilla extract per apple

 

Living Apple Pie

Here is an excellent tasting recipe from Anne Louise Gittleman’s “Get The Sugar Out.” This won’t taste exactly the same as a baked apple pie, but it’s delicious and well worth giving it a try. When it’s a chilly morning, I love this for breakfast, barely warmed with a little cream or nondairy milk poured over the pie. M-m-m good!

In a food processor pulse 3 cups walnuts or pecans to a fine powder, so that you have 2 cups of ground walnuts. Take care not to end up with nut butter. If you need to add more nuts, do so. Dump out into a 9-inch pie pan. Pulse 3/4 pound dried dates, pitted and chopped in food processor. Dump nuts back into food processor and pulse until well mixed. Pat dough into pie pan so that it forms a crust on the bottom and up the sides of pan. Chill overnight.

Soak 3 large apples, peeled, cored, quartered, and sliced into 1/4 inch pieces in juice of 1-1/2 lemons (about 1/4 cup) and 1 teaspoon cinnamon, overnight. The next day, pour into crust.

 

Mint Syrup

Boil gently for five minutes:

1 tablespoon honey
1/2 cup fresh orange or apple juice
1/4 cup fresh mint leaves, finely diced

Stir in:

juice from 1 lemon
juice from 1 orange
Toss your choice of Fruit with a modest amount of this syrup.

Variations: use thyme, or rosemary in place of the mint.

 

Peach Salsa

This salsa is great over fish or chicken or as a topping for Chili Relleno Crepes. I filled a soy cheese and whole wheat tortilla quesadilla with this salsa the other night and WOW!

If you use Nutrasweet or Sweet ‘N Low in place of the unrefined sugar then this is a zero calorie food.

Makes 3-1/2 cups.

Freeze 4 cups peeled, pitted, chopped fresh peaches, then thaw and drain (save the juice for a Fruit shake), or measure 4 cups frozen peaches, then thaw and drain. Save the peach juice for a Fruit shake or to add to a salad dressing or marinade. Chop the peaches and place in a medium bowl. Stir in

1 medium red bell pepper, minced
2 teaspoons minced jalapeno chili
1/4 cup unrefined sugar
1 tablespoon white balsamic vinegar or unfiltered, unpasteurized apple cider vinegar
2 teaspoons whole cloves
Cover and refrigerate overnight. Just before serving, add 1/4 cup sliced green onion, both white and green portions.

 

Blue Pear Salad

This salad is surprisingly delicious. I came up with it when I was in the mood for a Waldorf Salad, only it wouldn’t have gone with the meal I was serving. The mild sweetness of the pears stands up to the sharpness of the blue cheese and the bite of the black peppercorns.

Toss with Blue Cheese Vinaigrette:

pear, sliced or chopped
jicima, chopped
toasted walnuts, halves or broken
Serve on a bed of lettuce dressed with Blue Cheese Vinaigrette. Garnish with crushed black peppercorns and fresh or dried oregano, sage, or rosemary.

 

Blue Cheese Vinaigrette

Whisk together or whirl in blender:

4 cloves garlic, minced
1 cup extra-virgin olive oil
1/4 cup white balsamic vinegar, or unfiltered, unpasteurized apple cider vinegar
1/4 cup blue cheese
2 tablespoons fresh lemon juice or more vinegar
1 teaspoon tarragon, dried or 1 tablespoon fresh
(1/2 teaspoon dried mustard, 1 teaspoon Dijon mustard)
1/2 teaspoon sea salt
1/2 teaspoon black pepper
Taste and adjust seasoning to taste.

 

Banapplesauce

This is a zero calorie dish :)

Puree 2 apples, peeled and cored and 1 banana. Stop and scrape as needed until you have a smooth puree.

Variations:

vanilla extract
a tiny pinch of sea salt
apple pie spice
cinnamon
a bit of heavy cream, yogurt, or buttermilk

 

Mock Peach Pie

Another zero calorie dish :)

Puree:

2 cups peaches, frozen or peeled fresh peaches
1 banana
1 teaspoon vanilla
(1 tablespoon cream)

 

Spicy Peaches

If you use Nutrasweet or Sweet ‘N Low in place of the unrefined sugar than this is a zero calorie food.

Mix:

1 tablespoon vanilla extract
1 tablespoon heavy cream
1/8 teaspoon allspice
1 ½ tablespoons maple or date sugar

Gently fold in 5 peaches, sliced or cubed.

Variations:

Gently heat the peaches just until warm.
Substitute 1/2 cup UnDiet Whipped Cream for the heavy cream.
Substitute pears or apples for the peaches.

 

Carmelized Apples

Stir continuously over medium heat until sugar melts 2 teaspoons butter and 1 tablespoon unrefined sugar.

Turn off heat. Add ingredients below to sweetened butter, stirring until the apples are well coated:

1/4 teaspoon allspice
1/2 teaspoon cinnamon
dash nutmeg
2 apples, peeled, cored and chopped

Variations:

Substitute 1 sliced banana for one apple. To keep the banana from turning brown soak in fresh lemon or lime juice before adding to the apple.

Use as a topping for Cinnamon Banana Pudding , Cocoa Banana Pudding, or Creamy Orange Gelatin.

 

Strawberries with Creme Fraiche Dip

In a small bowl, mix:

1 cup creme fraiche or whipped heavy cream
1 teaspoon grated lemon peel
1 teaspoon fresh lemon juice
1/2 cup unrefined sugar

This is enough dip for 4 cups of strawberries.

Variation: spoon sauce over or use as a dip for blueberries, raspberries, boysenberries, peaches, bananas or a mix of these Fruits.

 

Spicy Fruit Gazpacho

If you skip the feta cheese then this is a zero calorie dish.

Mix 1/3 cup lime juice, 2/3 orange juice, a dash of chili powder, and a dash of hot sauce. Add 2 cups pineapple, diced, 2 cups cucumber, diced, and 2 cups mango, diced. Spoon into 4 tall glasses or bowls. Top each serving with a sprinkle of crumbled feta cheese and/or minced chives.

 

Frozen Grapes

Absolutely a zero calorie dish.

That’s it. The whole recipe is in the title. Freeze the grapes. Your kids and teenagers won’t care that they’re healthy – they’ll eat them like ice cream!

 

UnDiet Whipped Cream

Refrigerate bowl and beaters at least 30 minutes before whipping cream. Whip ingredients below until soft or stiff peaks form:

1 cup heavy cream
1/4 cup unrefined sugar or 2 tablespoons honey or maple syrup
1 teaspoon vanilla

Variations:

Substitute your choice of liqueur in place of the vanilla.

Stir 2 tablespoons cocoa powder into the cream when you place the bowl and beaters in the fridge. Whip with rest of ingredients when ready.

Beverages Living Food Neutral Recipes Vegetarian

Juicing Smuiching – We’re Having Smoothies!

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I promised you some of my veggie smoothie recipes, which if you think about it is really a drinkable soup. Still you can’t just pour soup in a cup and go, well you can, but it won’t be a smoothie, it will be a cup of broth. It’s best to have a smoothie that tastes good cold and is, well smooth (chunk free).

I’m really enjoying taking a veggie smoothie with me when I’m out running errands. Eliminates the need to stop for nourishment, keeps me hydrated and I like having something delicious to sip on as a change from drinking plain water.

If you want a perfectly smooth smoothie then you’ll want to peel and de-seed all vegetables. I don’t always (as in never) have the time and I like to get the nutrition contained in the peels and seeds, so I leave them in.

When pureeing vegetables, roughly chop the veggies, place a little liquid in the blender, then the veggies and buzz until smooth, adding more liquid if needed. Once the veggies are pureed, then you can add the rest of the ingredients and buzz until well mixed.

Depending on the broth or tomato juice that you use you may or may not need to add salt or pepper to your smoothie. So my suggestion is to make the smoothie without adding any salt or pepper, taste and add if needed.

 

Cucumber Salsa Smoothie

1 medium cucumber
1 large tomato
1/4 cup fresh salsa
1/4 fresh cilantro
1/2 cup salsa juice, tomato juice, vegetable broth or water

 

Virgin Bloody Mary

This recipe didn’t take much imagination on my part but it sure is delicious!

3 stalks celery from the heart, including leaves
2 teaspoons prepared horseradish
1 teaspoon chopped shallot
dash Worcestershire sauce
1 teaspoon celery salt
1 teaspoon kosher salt
12 dashes hot sauce, or to taste
2 limes, juiced
1 (48-ounce) bottle tomato juice

Chop the celery, including the leaves, and puree in a food processor or blender. Once the celery is pureed add the remaining ingredients and buzz until smooth. Pour the mixture into a large pitcher, add the tomato juice, and stir.

 

Cucumber Dill Smoothie

1 large cucumber
1 cup vegetable broth
1 cup silken tofu or yogurt
1/4 cup fresh dill or 1 to 2 tablespoons dried dill
salt and pepper to taste
Add more broth if needed.

 

Mediterranean Smoothie

This recipe is based on one of my favorite soups. I substituted cucumber for the eggplant in the original recipe as eggplant does not taste good raw – trust me, it does not.

3 medium tomatoes, chopped (about 3 cups)
1 large cucumber, chopped (about 2 cups)
1 red bell pepper, chopped (about 1 cup)
1 medium onion, chopped (about 1 1/4 cups)
3 cups canned tomato juice
2 tablespoons fresh herbs (such as tarragon, thyme, or parsley), chopped
1/4 cup apple cider vinegar
2 cloves garlic, peeled and finely chopped
juice of 1/2 a lemon
salt
cayenne pepper

If too thick thin with additional broth or tomato juice.

 

Creamy Tomato Smoothie

I love creamy tomato soup so I came up with this recipe for a creamy tomato smoothie. You can change it up by using 1 cucumber in place of 2 of the tomatoes.

1/2 cup plain yogurt or silken tofu
1/2 cup tomato juice or vegetable broth
2 large tomatoes, quartered
1 celery stalk, chopped
1 tablespoon fresh dill or 1 teaspoon dried
1 tablespoon onion, chopped
salt and pepper to taste
If smoothie is thick thin with broth or tomato juice.

 

Smoothie de Tortilla

Since Sopa de Tortilla is one of my favorite soups, I was looking forward to developing a smoothie recipe that incorporated the same flavors.

If you can’t find a Sopa de Tortilla broth you can use a canned Sopa de Tortilla as long as it doesn’t contain pieces of chicken.

2 cups Sopa de Tortilla broth
2 large tomatoes, quartered
1/4 to 1/2 cup cooked corn
salt and cayenne pepper to taste
Thin with additional broth or water if needed.