Category Archives: Vegetarian

Gluten Free Living Food Recipes Vegan Vegetarian

Raw Onion Bread with Endless Variations

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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 base 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 flaxseed as I think it has a lighter, nuttier flavor. I also like to purchase whole seeds and grind them myself. Ground flaxseed gets rancid very quickly. It’s easy to do, just dump them in a coffee grinder or blender and buzz until finely ground. Clean the 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 oiI will of course give you a better flavored 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 …

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 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.

Save Recipe

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 Low Carb Recipes Vegetarian

Half Carb Gluten Free Dinner Roll Recipe

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dinner-rolls

I’m giving you all a sneak peak at a recipe from the cookbook I’m working on. All recipes are low carb, most are gluten free, and everything is 3 ingredients (or less!)

I bake big batches of these rolls and freeze them so I always have them on hand. These rolls are wonderful hot with butter, sliced into small rounds for sandwiches or French toast, cut into chunks for bread pudding …

Ingredients

3 eggs

1/4 teaspoon cream of tartar

3 tablespoons 1% cottage cheese

Instructions

Preheat oven to 350 degrees F. Coat 6 muffin tins with cooking spray. Separate eggs putting whites in a medium size bowl and yolks in a cup or small bowl.

Beat whites with cream of tartar until stiff but not dry. Fold in remaining ingredients being careful not to break down the whites.

Gently divide batter amongst the 6 muffin tins.

Bake for about 1 hour.

High Protein Low Carb Recipes Vegetarian

One Carb Bread

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This recipe makes 4 servings at 1 net carb per serving.

I like to use flavored oil when making this bread such as pumpkin oil, coconut oil, extra-virgin olive oil, walnut oil, roasted sesame seed oil – or you can use canola oil if you don’t want to add a particular flavor to the bread. Flax seed has a unique taste that not everybody loves at first bite. If you find that you don’t take to this bread, at first, try adding a flavored oil, herbs and spices to mask the flax seed taste until you get used to it.

I recommend buying whole flax seed and grinding it yourself in a coffee grinder or blender. Ground flaxseed goes rancid rather quickly and the only way I’ll buy it is if it’s stored in the refrigerated section of a store. If you can find golden flax seed, get that instead of regular flax seed. It has a lighter flavor. You can also use ground chia seed in place of all or part of the flax seed meal. Chia seed has zero flavor, and I prefer it to flax seed.

If you use whole eggs instead of egg whites, then break this bread into six servings to equal 1 carb per serving.

Ingredients

2 cups ground flax or chia seed
1 Tablespoon baking powder
1 teaspoon salt
1 serving liquid stevia or monk fruit
1 cup + ¼ cup egg whites
½ cup water
1/3 cup oil

Instructions

Preheat oven to 350°F. Oil a baking sheet or use oiled parchment paper to line the baking sheet.

Mix dry Ingredients in a large bowl. Beat egg whites in a small bowl and then whisk in water and oil. Add wet Ingredients to dry Ingredients and mix well. Let the batter sit for several minutes until it thickens slightly. Don’t let it sit too long though or it will be too thick to spread out in the pan.

Pour batter onto the baking sheet and use a spatula to spread evenly in the pan. Bake for 20 minutes or until it springs back when you touch the top. Cool and cut into sandwich or cracker size pieces.

Gluten Free Recipes Starches Vegan Vegetarian

This Rice Bowl Has a Secret

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gluten free brown rice kale bowl

I’ll add a pic of the finished dish a bit later but after I posted this teaser on Instagram so many of you have been asking for the recipe that I wanted to get it up here for you all.

I love food that I can make ahead and then just assemble and heat up on a busy day. This dish incorporates several of my make ahead items for a bowl dinner that is a raving fave around here.

The base of this bowl is the brown rice and therein lies the secret. Half of the rice is actually “riced” cauliflower. I always have raw riced cauliflower in the freezer. Basically I throw raw cauliflower florets in the food processor and pulse until it’s the texture of rice. I don’t want it to be mushy. I want each “grain” to be able to stand up on its own. I pack the riced cauliflower into large silicone ice cube trays which hold about 1/3 cup in each well. When it’s fully frozen I remove the cauliflower from the trays and pack them into zip-lock freezer bags. I’m looking for silicone bags I can use in place of the plastic bags but for now this works. It’s so easy to pop out a cube or two or three when I need it for a recipe or just to add to a cup of soup. It’s perfect to add to any rice dish to get more veggies in. Trust me, you’ll never notice that 1/2 the dish is cauliflower instead of rice.

Another thing I always have in the freezer is a cooked veggie mix. For this dish I chose a kale, onion and toasted pecan mix I’d made up last week. All I did was toast chopped pecans in a pan over medium heat. When slightly browned I dumped them into a bowl, added extra-virgin olive oil to the pan along with some onions and when the onions were lightly browned added chopped kale, salt and pepper, and some more EVOO. When the kale was slightly browned in spots I removed the pan from the heat and stirred in the pecans. I like to use this mix over pasta with pesto or just some EVOO, over brown rice, eat as is, add Parmesan or other hard cheese for a change up.

Every now and then I pour myself a glass of dry white wine over ice and then walk away and never drink it. I pour this water and wine into a bottle and save it in the fridge. It’s perfect for making sauces and risotto.

So these are the basic ingredients I used to make this rice bowl.

Ingredients

1 cup brown rice

3 tablespoons extra-virgin olive oil

1/2 cup dry white wine (or broth)

4 cups chicken or beef or bone broth, vegetable broth, or water

1/2 teaspoon each sea salt and black or white pepper (only if using water as your cooking liquid)

2 cups raw riced cauliflower

2 tablespoons butter (optional)

1/2 cup grated or shredded Parmesan (optional)

Instructions

Heat oil until hot over medium heat, then add rice. Stir occasionally for five minutes. Add wine. Allow to cook until liquid is almost completely absorbed, stirring occasionally. While rice is cooking heat broth in microwave or in another pan on the stove. No need to bring it to a boil, but it should be hot. When wine is absorbed add 1/2 cup broth. When the broth is almost absorbed add another 1/2 cup broth. Continue adding broth 1/2 cup at a time and cooking it down.

When you still have 1 cup of broth left add the cauliflower and the butter to the rice. It can still be frozen if you didn’t have time to defrost it. Continue adding broth and allowing it to cook down until the rice is tender. Stir in Parmesan if using. The resulting dish should be creamy but not soupy. You may not end up using all 4 cups of broth.

Pour risotto onto one large platter or individual bowls. Top with hot Toasted Pecan Kale mix. You can stop at this point but I drizzled a sauce made from sour cream thinned with white wine onto my bowl. My favorite way to top this though is with a balsamic glaze (reduced balsamic vinegar).

Another Little Secret

I always soak my grains before cooking them. After my morning coffee I put 1 cup of uncooked brown rice in a glass bowl with two tablespoons of an acid such as yogurt, yogurt whey, lemon  or lime juice, or apple cider vinegar. After pouring in enough water to cover the rice about one inch I set it aside for at least seven hours and as long as twenty-four hours. Drain, rinse and you’re ready to cook it although you’ll need half as much cooking liquid as you would need if cooking without soaking.

Gluten Free Low Calorie Paleo Recipes Starches Vegan Vegetarian

Glazed Root Vegetables

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healthy vegetable recipe
This was a lazy cooking day. I was actually surprised that this dish turned out as well as it did. I don’t know why I’m still surprised that extremely simple recipes turn out to be my faves. I guess after years of cooking “five star” meals it’s hard to set aside the idea that you need tons of ingredients and even more time to create something extraordinary.  While I used carrots and jicama for this dish, this works well with any winter squash. Try it with sweet potatoes, butternut squash, or acorn squash.
Cut vegetables into chunks, or sticks.

Heat 1 tablespoon cooking oil over medium heat. When oil is hot, place vegetables in pan and lightly salt them. If you use sea salt you can thank me later. Saute for three to five minutes until the veggies just start to get tender. Stir them occasionally. In a small dish mix a scant one tablespoon coconut sugar or honey, two tablespoons water, or juice, or broth, one teaspoon seasoning from the list below. Cook and stir until veggies are glazed and just barely tender.

Seasoning:

Cumin
Ginger
Curry
Hot sauce
Cayenne
Crushed peppers
Gluten Free High Protein Kid Friendly Low Carb Paleo Recipes Vegetarian

More Easiest Tastiest Breakfast EVER

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Paleo low carb egg bake recipe

We’ve all been enjoying the egg bake cups so much that I got to work making up some variations.

These can easily be converted to a Paleo breakfast by eliminating the cheese.

If you’re doing low carb and want to reduce the carbs a bit you can add 1/4 to the vegetable side and subtract 1/4 from the onion side.

 

Feta Spinach Cups

You can use plain ol’ feta or you could use one of the varieties that have sun-dried tomatoes or other add-ins.

1/2 cup chopped frozen spinach (thawed and squeezed to get as much water out as possible)

1/2 cup diced onion

1/2 cup feta cheese

Heat a small pan over medium high heat. When hot swirl some cooking oil into the pan. Add the onions to the pan and saute until soft, seven to eight minutes. Mix spinach into onions. Divide vegetables among muffin cups, topping with feta cheese and then egg base either evenly divided among the cups or filled to 3/4 of the cup. Bake at 350 degrees F for 20 minutes or until egg is puffed and golden.

Remove from pan and serve or cool, pack in an airtight container and refrigerate for up to 3 days, or freeze for up to one month.

 

Asparagus Cups

1/2 cup diced asparagus

1/2 cup diced onion

1/2 cup shredded white semi-soft cheese such as jack, Havarti, mozzarella, gouda …

Heat a small pan over medium high heat. When hot swirl some cooking oil into the pan. Add the onions to the pan and saute until translucent, about five minutes. Add asparagus and saute until al dente. Divide vegetables among muffin cups, topping with shredded cheese and then egg base either evenly divided among the cups or filled to 3/4 of the cup. Bake at 350 degrees F for 20 minutes or until egg is puffed and golden.

Remove from pan and serve or cool, pack in an airtight container and refrigerate for up to 3 days, or freeze for up to one month.

 

Tomato Bacon Cups

1/2 cup diced tomatoes

1/4 cup diced onion

1/4 cup diced bacon

1/2 cup shredded white semi-soft cheese such as jack, Havarti, mozzarella, gouda …

Heat a small pan over medium high heat. When hot add bacon and cook until crispy. Remove from pan with a slotted spoon. Add the onions to the pan and saute until translucent, about five minutes. Add tomatoes and saute until most of the moisture from the tomatoes is cooked off. Divide vegetables among muffin cups, topping with bacon and shredded cheese. Either evenly divided egg base among the cups or fill to 3/4 of the cup. Bake at 350 degrees F for 20 minutes or until egg is puffed and golden.

Remove from pan and serve or cool, pack in an airtight container and refrigerate for up to 3 days, or freeze for up to one month.