Category Archives: Low Carb

Low Carb recipes, guidelines, tips and resources.

Gluten Free Low Calorie Low Carb Vegetarian

The Famous Cauliflower Pizza Crust Everybody Is Talking About

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cauliflower pizza crust

I can’t claim to have invented this recipe, but I’ve worked out some of the kinks and wanted to make it available to the UnDiet gang.

This recipe works as a pizza crust, bread sticks to dip in marinara sauce, focaccia , bread slices for a sandwich or just to eat as is.

I’m going to give you the biggest tip of all  – USE PARCHMENT PAPER. The first time I made this I thought it would be so cool to use my new cast iron baking sheet and while it delivered a nice crisp exterior on my crust, it was NOT FUN to clean up, and I lost most of the crispy exterior on my crust as it stuck to the pan.

Ingredients

4 cups riced cauliflower, about 1 large head

2 large eggs

2 to 2-1/2 cups shredded Mozzarella or 2 cups Mozzarella and 1/2 cup grated or shredded Parmesan

1 teaspoon Italian seasoning, oregeno, basil, or whatever you like (optional)

sea salt

black pepper

Instructions

Preheat oven to 425 degrees F.

Place the riced cauliflower in a microwave safe bowl, toss with a pinch of salt, and microwave for five to eight minutes, until al dente. Set aside to cool down a bit, or mix in all remaining ingredients except egg to cool it down enough that the egg doesn’t cook when you mix it in at the end.

Line a pizza pan or baking sheet with parchment paper. Dump the cauliflower mixture onto the parchment paper and with your hands pat it out to evenly cover the pan. If you’re making sandwich bread, use two trays so you have a thinner crust. Bake for fifteen to twenty minutes, until the top is lightly browned. Remove from oven and slide the parchment paper with the crust off the baking sheet. Place another piece of parchment paper on the pan. Carefully flip the crust over onto the baking sheet so that the bottom is now on top. Return to oven and bake for another ten to fifteen minutes until the top is lightly browned.

At this point you can start getting creative:

Slice into squares for sandwich bread.

Slice into rectangles for bread sticks.

Top with cheese, sauce and toppings; place back in the oven for about fifteen minutes until the cheese is lightly browned and bubbling.

Before putting in the oven scatter a handful of sliced or minced olives, sun-dried tomatoes, Parmesan cheese, feta cheese, basil shreds, anchovies … whatever your favorite focaccia toppings are.

Tips

I didn’t need to remove the moisture from my cauliflower to get a crispy crust. If yours turns out soggy (which isn’t a complete failure – you can still top it with cheese and toppings and eat it with a fork), then the next time you make it, you can squeeze out the moisture from the cauliflower after cooking it or add 1 tablespoon coconut flour or use the up to 1 cup grated (not shredded) Parmesan in place of 1 cup of Mozzarella.

Gluten Free High Protein Living Food Low Carb Neutral Paleo Vegan Vegetarian

Paleo Creamy Coconut Lime Salad Dressing

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coconut-lime-dressingIf you’re doing Paleo or completely off dairy, you may be missing creamy salad dressings. I was experimenting with coconut cream (I bought a TON of it when there was a sale at Whole Foods) and decided to try it in place of buttermilk in a salad dressing – and it worked!

You can substitute toasted sesame seed oil for the olive oil for an Asian flair.

This dressing is good over greens, or roasted vegetables.

Ingredients

1/4 cup fresh lime juice (about 2 limes)

zest from 2 limes

1/4 cup coconut cream (stir the contents of the jar first)

1 tablespoon honey, agave syrup or equivilent Stevia or monkfruit

1 tablespoon hot sauce, or 1/4 to 1/2 teaspoon cayenne pepper

1/2 teaspoon salt

1 teaspoon Dijon mustard

1/4 cup extra-virgin olive oil

Instructions

Place all ingredients except oil in a blender and buzz until smooth. Keeping the motor running slowly pour in the oil until it’s emulsified into the dressing. Taste and adjust seasoning if needed.

Gluten Free High Protein Low Calorie Low Carb 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.

High Protein Low Carb Paleo 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.

High Protein Low Carb Paleo 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

 

Paleo Version

Skip the pork rinds, flour and fifth egg. Just wrap the sausage around the hard-boiled egg and go from there.

High Protein Low Carb 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 Fruit Gluten Free High Protein Kid Friendly Low Calorie Low Carb Recipes Vegetarian

Protein Smoothies – Kick ‘Em Up a Notch

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protein smoothie recipe

Breakfast and lunch – ready to hit the road.

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.

Gluten Free Kid Friendly Low Carb Recipes Starches Vegan 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.

High Protein Low Carb Recipes

Seasoned Steak Salad

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steak-salad10

Can it get any easier than a broiled steak and a green salad? Whether you are eating low carb or just enjoy a good steak, you’ll love this steak salad.

Ingredients

1/4 teaspoon freshly ground black pepper
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
1 teaspoon Italian seasoning or Herbs de Provence
2 teaspoons cooking oil
1 and 1/2 pound flank steak
mixed greens
oil and vinegar based salad dressing

Instructions

Preheat broiler.
Mix first 4 ingredients in a small bowl. Brush oil on both sides of steak. Spread herb mixture on both sides of steak. Broil six minutes per side or until done to your liking.

High Protein Low Carb Recipes

Lemon Crusted Fish

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Thank you Magic Skillet!

I love how simple and versatile this lemony spread is. You can change it up in so many ways just by substituting cilantro, mint, dill, rosemary, sage, oregano … for the parsley. Just be sure to use fresh lemon zest, fresh lemon juice and of course fresh herbs.

Ingredients

1/2 teaspoon garlic
1/2 teaspoon Dijon mustard
1 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 tablespoon minced parsley
1 tablespoon olive oil

Instructions

Mix all ingredients in a small bowl. Spread on 4 fish fillets, or 2 chicken breasts, or 1/2 turkey breast, or 2 pork chops. Cook right away or allow to marinate for up to 1 hour for fish and up to 8 hours for all other meats.
Saute, bake, or grill until done.