I bought this swordfish frozen at Trader Joe’s. What I like
about buying fish frozen is that you can pretty much count on it for being the
freshest available—outside of catching it yourself or from the local fish
monger. Frozen fish is caught, then immediately frozen, which is what makes it
so fresh. Next time you are buying fish, note that if it says, “previously frozen”;
if it does, you don’t know how long it’s been hanging around defrosted. Not to
say it isn’t good, but that buying frozen or locally will give you the freshest
No time to defrost that frozen fish? There are two recipes
here, one for cooking frozen and one
Compound butter is super easy to make and transforms a plain
piece of fish. The secret is to allow the butter to get nice and soft before
mixing in the remaining ingredients.
Swordfish with Butter
Salt and pepper
Dry fish. Preheat oven to 500. Heat oven proof pan on stove
on high and add a bit of avocado oil. Season with salt and pepper and brown on
both sides. Put into oven for 5-8 minutes, depending on thickness. Fish should
Dry fish. Preheat oven to 500. Put oil in oven proof pan and
turn stove to high. Salt and pepper fish. Sear one side 3-5 minutes, flip and
put into oven 10-12 minutes, depending on thickness. Fish should be opaque.
2 ounces butter, softened
Zest of one lemon
1 tablespoon parsley, chopped
Salt and pepper
Squeeze lemon juice on fish and add a dollop of butter
compound on fish.
With Keto coming in as the number 2 diet for 2019, plenty of
criticism comes along with that. (The Mediterranean Diet, is number 1.)
Jillian Michaels, the fitness motivator, has been outspoken
against it, citing all kinds of falsehoods. Now, she has her own weight loss
plan and may not be thrilled about any competition, so she blasted it.
I do think there is one legitimate concern and that is you
may not be getting enough fiber on a Keto diet. Are you on the Keto/low fat
diet and worried you aren’t getting enough fiber? Fiber is incredibly
important. It helps you to maintain regularity. Fiber boosts the good bacteria
in your micro-biome—your gut; the gut is where most of your immune system is,
so a healthy one keeps the whole body in check. Fiber can also help promote
weight loss and lower blood sugar levels.
The recommended daily intake is 25 grams for women and 38
grams for men, but most people—on a low carb diet or not—don’t hit those
Here are some low carb/Keto friendly carbs:
Avocado 10 grams per cup
Broccoli 5 grams per cup
Artichoke 10.3 per artichoke
Brussels sprouts 4 grams per cup
Kale 2.6 grams in 1 cup
Spinach 2.4 grams in 3 ½ cups raw, ½ cup cooked
Cauliflower 2 grams in 1 cup
Almonds 3.4 grams per ounce
You probably know that beans are high in carbs and fiber,
but did you know you can eat black soy beans? A ½ cup serving has 8 grams of
carbs, but 7 grams of fiber—so replace it with any bean recipe and enjoy!
Black soy beans 7 grams in ½ cup
And then there are the fiber superstars: chia seeds,
psyllium husk and flax and hemp heart, with chia probably the top fiber food on
the planet! (I included hemp hearts
because they are loaded with essential fatty acids (EFA), omega -3 and omega-6.)
I make a drink with all three plus
collagen peptides and matcha tea with water for my morning drink. Note that the
psyllium, hemp hearts and chia are 0 net carbs!
Chia 8 grams of fiber, 8 grams of carbs in 2
There are many ways to use the super foods to boost your fiber intake. For lunch, for example, the greens are fiber. This salad has spinach, romaine and arugula with 6 grams. I added red and white fermented cabbage (naturally fermented makes it loaded with probiotics and good for gut health) and pickled carrot and purple radish for 3 grams. Then I made chia seed and almond flour croutons with another 6 grams. Finally, I added 1/2 of an avocado for 10. Total fiber: 25 grams!
I get more fiber than from lunch. My breakfast drink has 8. I eat lots of veggies for dinner and I snack on nuts.
So please…don’t tell me my Keto diet is unhealthy!
I have a cold and even with my dulled taste buds, plain
chicken soup is just boring. I made a big pot of bone stock with chicken for
the dogs and this meal. So I get the
health benefits of bone stock and all the added ingredients in this soup!
Before going low carb, I made this soup with regular red or black beans and corn and served it with tortilla chips. I made this last night and am delighted with how it turned out—not missing carbs one bit!
1 small cans fire roasted or regular diced tomatoes
1 can black soy beans, drained
12 ounces chicken, diced
1 Lime, juice and zest
1 Avocado, diced
Handful cilantro, chopped
4 ounces shredded cheddar cheese
Sour cream or crème fraiche
Sauté onions and garlic in olive or avocado
oil for a few minutes on a medium low heat until translucent and add peppers,
raising temperature to medium high. Cook 10 minutes or until vegetables are
softened Add spices and stir for 3 minutes.
Add chicken stock, tomatoes and beans to a boil; reducing heat and
simmer for 20 minutes. Add chicken last 5 minutes.
Ladle soup into bowls and top with the cheese, sour cream,
avocado, and cilantro, lime zest and juice.
I bought almond meal to see what it would be like instead of almond flour in Keto rolls and decided to try it on the Basa filet I bought. Almond meal is not as finely ground as flour and the coating was more like breadcrumbs and worked out great! You can use any filet—flounder, sole, catfish—if it is very thick, it can be finished in the oven.
When I eat meat, it’s pasture raised and grass fed. Thereare many reasons, including it is more humane, healthier and tastier. See here for a guide.
This is a classic dish that never gets old. The low carbversion has it sitting atop spiralized zucchini. I’ll admit that I had this with a delicious rosemary baguette; it was the weekend and occasionally, I’llhave some carbs.
For the richest flavor, make your own stock. Here is how. If you do purchase stock, make it organic. The Dijon mustard adds a bit moredepth, but you won’t taste it per se.
3 cups organic, pasture raised beef or chicken bone broth
2 tablespoons tallow, butter or ghee
Crème fraiche or sour cream
Heat 1 tablespoon fat on high in a dutch oven. When hot, add
meat; add salt and pepper, but don’t crowd and do in batches if necessary.
Brown on all sides and remove. Turn heat to low and add more oil if needed and
sauté onions, allowing them to get soft. Raise heat and add mushroom, cooking
until liquid is released, 5-10 minutes. Add garlic and stir for a minute. Add
meat, mustard and stock, bringing to a boil. Lower to low and cover; cook for 1
hour, stirring occasionally. Add carrots, and cauliflower; cook another 20 minutes.
Add kale and cook final 10 minutes. Add peas. Put zucchini in a eating bowl,
add stew and a dollop of crème fraiche or sour cream.
Before I started eating low car, I made this soup with real wonton wrappers and painstakingly filled each one with a pork mixture. I only use pork because my husband is allergic to shrimp; use both shrimp and pork for a more authentic taste. At some point, I got too lazy to make the wontons and just tossed them into the soup. Which is why removing them and using shirataki noodles seemed like the natural move when going low carb, as the “noodles” give that slippery wonton mouth feel but with no added carbs! I also add lots of veggies and keep the fat from the homemade bone broth and meat to make this a nutritious and delicious one pot meal.
1 pound ground pork or ½ pound ground pork and ½ pound shrimp, chopped or crispy tofu, see recipe below
4 cloves garlic, minced
1” ginger minced
½ bunch scallion, chopped
2 tablespoons organic tamari
1 tablespoon sesame oil
2 packages shirataki noodles, drained
5 cups organic turkey, chicken bone stock or vegetable stock
1 large carrot, cut in small pieces
2 stalks celery, cut into small pieces
Organic animal fat, ghee, butter or avocado oil to cover bottom of pot
1 small head savoy cabbage, shredded
7 ounces baby spinach
Brown pork medium high. When browned, lower heat and add ginger and garlic stirring until fragrant, 1 minute. Add scallion and stir. Add stock. When boiling add carrots and cook about 10 minutes. Add all remaining ingredients except sesame oil, noodles and baby spinach. Cook for 10 minutes. Turn off heat and add sesame oil, spinach, shirataki noodles, salt and pepper to taste.
I hadn’t made this dish in forever because I like it with black beans and until recently, didn’t know about the magical low carb black soy beans, with net 1 carbs! The chimichurri sauce makes this dish come alive, and I sprinkle it on the meat, beans and steamed broccoli.
Pork Tenderloin with Chimichurri Sauce
1 pound pork tenderloin
3 t chopped garlic, divided
1 t salt
½ t cumin
1 T + 1t oregano
¼ cup finely chopped onion
½ cup + 3 T olive oil
½ cup parsley, loosely chopped
¼ cup lime juice
2 T wine vinegar
Place tenderloins on heavy-duty aluminum foil. Coat with 2t garlic, salt, cumin, 1 t oregano and onion. Sprinkle with 3 T oil lemon and marinate 8-24 hours. Wrap in double foil and bake in oven 350 1 hour.
Make sauce: combine parsley, lime, red vinegar, oil, garlic, salt and pepper, oregano.
I buy mostly fresh vegetables and fruits, but certain frozen ones can’t be beat—like Trader Joe’s frozen spinach. A full one pound, the spinach is loose, not in a block, so you can use whatever amount you want. I often take about a third for my frittatas, for example. Both their organic and pesticide free (not sure what the difference is, other than a certification) are around $2.00—a real bargain compared to the 7 ounces of organic baby spinach that goes for $5.00.
As you can see, I just open the bag and let it defrost in a colander for a couple hours. If it is still frozen when I need it, I run some hot water on it and remove excess water. It doesn’t need to cook; just put it into what recipe you need it for.
For example, my spinach artichoke dip is super easy because I defrost the spinach, mix it with the rest of the ingredients and bake. Boom—done!
I make this recipe with either paneer or tofu. The last time I made it, I put it on a bed of spaghetti squash. Both are good.
Indian Spiced Spinach with Paneer on Zucchini
2 pounds frozen spinach, drained and squeezed dry
2 cans coconut cream or milk
2 medium onions, chopped
6 cloves garlic, minced
1 “ piece ginger, minced
2 tablespoons coriander
2 tablespoons cumin
1 tablespoon turmeric
1/2 teaspoon red pepper flakes or 1 tablespoon Korean red pepper
2 tablespoons mild curry
Coconut or avocado oil or ghee
Water or chicken stock as needed
2 pounds tofu, dried and crumbled
1-2 8 ounce blocks of paneer, cut into small pieces and dusted with spices
1 spaghetti squash, roasted or 2 zucchini, spiralized
Saute onion until wilted on medium heat. Add ginger and garlic and stir until fragrant, about a minutes. Add spices and turn to low and stir for a couple minutes. Add coconut milk or cream. Heat and add spinach and cook until hot. Add some water or chicken stock as needed.
Salt and pepper
1 tablespoon Korean red pepper flakes or ½ teaspoon red pepper flakes
2 tablespoons avocado oil
Put on broiler and rack 6 inches away from broiler. Spread tofu on a tray on parchment. Add oil and spices. Broil 20-25 minutes or until brown, turning mid-way through.
Ghee or avocado oil
Sauté on medium high until brown
Put squash on a plate, add spinach and top with paneer or tofu. If using zucchini, keep it raw and put a mound on each plates and top with spinach mixture and tofu or paneer.
Comfort food! If you are used to putting breadcrumbs or panko into your meatloaf and are afraid you’ll miss this low carb version, don’t worry—with all the flavors and good texture, you won’t even notice.
The gelatin gives meatloaf (and balls) a better texture and more moisture.
I used goat cheese in this recipe and it gives the meatloaf lots of flavor, almost competing with the grass fed beef. I liked it, but goat cheese really amps up the much needed flavor when using chicken or turkey.
Low Carb Meatloaf
1 pound grass fed beef, buffalo, pork, turkey or chicken
¼ cup milk or half and half
½ envelope gelatin
4 medium Portobella mushrooms (optional)
1 onion (optional)
1 teaspoon dry mustard/Dijon
½ cup parmesan or 3 ounces goat cheese
1 teaspoon worcestershire sauce
1 tablespoon tomato paste
Combine gelatin, egg and milk and let sit 5 minutes. Sauté garlic, onion and mushrooms cook. Mix with rest and bake 350 45 minutes.