Chicken, turkey and egg whites are all high protein, low fat and low carb so I like to keep that in mind when putting together a recovery meal.
Don’t be put off by the intricate instructions here, a balsamic vinegar reduction is one of the simplest things you can make, it keeps forever, is low cal, and you can use it so many ways if you tried to list them all you’d fill up a page. It will be your new best friend, I promise, but there are a few things you need to get right to make it work, so read through the instructions and then fire up your stove.
This salad is perfect for breakfast on a hot morning, a side dish for lunch or dinner, a picnic, a barbecue … It pairs well with fish, chicken, steak, or burgers. The recipe below is just a starting point. You can use any type of melon, play around with the ratio of melon to grapefruit and oranges and use an endless array of garnishes. If you don’t like grapefruit you can use pineapple or grapes instead.
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 ..
When I’m running errands I don’t like to stop for lunch. I prefer to pack up a baggie or two with veggies and/or fruit. Recently I’ve been running a lot of errands and getting tired of carrot and celery sticks so I thought I’d try making up a few low cal snacks that I can toss in my bag and eat just as easily as my unimaginative veggie sticks.
First up are these dried tomatoes. Super easy. I cut organic grape tomatoes in half, sprinkled with salt and placed on a dehydrator tray. I dried them at 115 degrees so I could keep these raw but you can dry them at any temp that you like. In fact I started drying these later in the day and before I went to sleep I turned the dehydrator down as low as it would go so they could keep drying but not get over-dried while I slept. The next morning I turned the dehyrdrator back up to 115 and a few hours later my tomatoes were now tomaisins.
Note: I like to take half the tomatoes out when they’re at the chewy stage and then keep dehydrating the rest until they’re chewy crisp.
I love kale. I don’t know what it is but give me my choice of greens and I’ll choose kale every time. Even so, sometimes I get tired of my go-to recipe of Garlic Kale and start playing around until I come up with a new way to serve this nutritious leafy green.
This recipe serves 4 as a side dish. Add ham, bacon, or chicken and it’s a meal for 2. My apologies to any vegetarians or vegans reading this recipe, please know that in the interest of helping families to accommodate the varied tastes of it’s members I like to include variations of many of my recipes that may include meat or dairy.
If you’re not adding meat to this dish, you can make it a meal by serving it with a pot roast, steak, chicken, fish or for my vegetarian and vegan readers I love a really good whole grain bread, toasted and brushed with olive oil and a bit of balsamic vinegar.
2 large bunches of kale (if you’re picking from your own garden that going to be 2 pounds)
2 tablespoons extra-virgin olive oil
2 medium onions, chopped
1/2 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
1/4 teaspoon chili flakes
3 garlic cloves, smashed and minced
1/3 cup grated Parmesan
Heat 2 tablespoons of olive oil in a large skillet. Add the onions, salt, pepper, chile and cook, stirring occasionally for 10 minutes. Add the kale and garlic and cook for another 10 minutes, stirring occasionally. Stir in the Parmesan. Taste and add salt, pepper, and olive oil if needed.
Stir 1/2 cup bread crumbs in with the Parmesan.
Add 1/2 cup toasted, chopped almonds, cashews, pecans, or peanuts with the Parmesan.
Add 1 to 2 cups chopped cooked chicken, ham, or bacon at the end.
Use 3 five-ounce bags of prewashed, deveined kale in place of the 2 bunches of kale.
There are two ways you can frame these beverages – a cup of tea that got kicked up a notch, or a healthy(er) cocktail. Some recipes are for single servings – hey, sometimes a girl’s just gotta take a break, and some are for a crowd. Either way, I hope you’ll enjoy this collection of low cal, low carb, gluten free, low sugar hot toddies as much as we have.
1 chai or cinnamon-apple tea bag
1 tablespoon fresh lemon juice
1 tablespoon honey or agave nectar (or a packet of Stevia or monk fruit)
3 tablespoons to 1/4 cup apple brandy
Pour 3/4 cup water into a mug. Add tea bag. Microwave for two minutes, then remove from microwave.
While the tea is steeping add remaining ingredients. Remove tea bag after 2 to 5 minutes.
Basically all you need to do is heat up your lemonade and add brandy. I’ve included the recipe below in case you want to start from scratch or you want the extra flavor dimension of the honey and vanilla extract.
I almost forgot to mention that you can use whiskey or dark rum in place of the brandy. A flavored liquor would be a nice twist.
½ cup xylitol or honey
1 cup freshly squeezed lemon juice (somewhere near 6 lemons)
5 cups water
1 teaspoon vanilla extract
1/4 cup brandy (you can add more if you like, but taste it first)
Mix all ingredients and heat until hot, but don’t bring it to a boil. If you’re having a party you can put it in a slow cooker with a ladle for serving or in a thermos.
1 cup chai tea
1/4 cup heavy cream or nondairy milk
1/4 cup Kahlua, dark rum, or brandy
1 to 2 packets monk fruit, Stevia, or Splenda
Mix all ingredients in a mug. Heat in microwave for one minute.
Now sit back, relax, and sip your “tea” 🙂
I didn’t invent this recipe, although I have improved it, expanded it, varied it, twisted it and generally taken it to outer space and back.
I never liked the extra work of wringing out the hot cauliflower. I always burned my hands, the cloth I used had bits of cauliflower clinging to it and consequently I had a mess to clean up just from the process of wringing the water out of the cauliflower. So I add 1 tablespoon coconut flour for every head of cooked cauliflower. It sops up the water and doesn’t affect the taste or the texture. Don’t you love a simple solution?
If you don’t have cooked riced cauliflower on hand, then after ricing an entire head of cauliflower place it in a microwave safe bowl and microwave for 2 minutes. Stir and microwave for 2 more minutes. Let cool enough so that it doesn’t cook the egg when you stir it in.
If you don’t know how to make riced cauliflower it’s really easy. Just trim and cut a head of cauliflower into florets. Cut the florets in half so that each piece is no bigger than 1 inch square. Place half the florets in a food processor and pulse until you have a fine texture similar to bread crumbs. Dump into a microwave safe bowl and pulse the other half of the cauliflower.
Save the cauliflower stump to make a salad. Just shred it on a box grater into a bowl. Use your hands to wring out the water and mix it use it in place of shredded cabbage in a salad.
Some readers have asked if they can substitute almond flour for the coconut flour and the answer is no. The almond meal won’t absorb the water. I haven’t tried using soy flour, tapioca starch or arrowroot flour but I assume they would work fine.
Caulitillas can be used in place of lasagna noodles, corn tortillas when making enchilidas, as taco shells, for quesadillas, with a little cinnamon and sugar as pancakes, as bread for a grilled cheese sandwich. They are almost endlessly versatile. Try adding herbs and spices for a different flavor experience. I’ll suggest a few but you really can’t go wrong adding whatever seasoning you like to these.
1 teaspoon Italian seasoning
1 teaspoon taco or fajita seasoning
1 teaspoon cumin or mix of cumin and coriander
1 teaspoon curry powder
1 teaspoon lemon, lime or orange zest
1 teaspoon cinnamon and a pinch of stevia or monk fruit
1 teaspoon Herbs de Provence
pinch cayenne pepper or chili flakes
1 teaspoon oregano
up to ½ cup fresh herbs such as cilantro, basil, sage, mint or dill
If after making this the first time it has too much of a cauliflower taste, you can add up to 2 cups of shredded cheese to the recipe.
1 head of cauliflower riced and cooked
salt and pepper
1 tablespoon coconut flour
Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.
Stir together warm or cold cauliflower, eggs and a pinch each of salt and pepper. Use a quarter or half cup to scoop out onto parchment paper. Use your hands to pat each portion into a thin circle. They can be anywhere from so thin you can almost see through them to ¼ inch thick.
Place in oven for eight to ten minutes, until the underside is cooked enough that you can carefully peel them from the parchment paper and flip them. Return to the oven for five minutes. Remove from oven and do one of three things: cool and store in fridge or freezer with squares of parchment paper between them, or if you’ll be using them right away, lightly oil a heavy bottomed skillet set over medium high heat and cook the tortillas until the outside is browned and slightly crispy. Turn and brown the other side. No matter how you store them, be sure to brown them before eating them. You could also brown them before storing them in the fridge or freezer.