Skip to main content

Author Archives: nlhartie

French Onion Soup with Bone Broth

French Onion Soup with Bone Broth and Tomato Salad

Bone broth. Onions. Raw milk cheese. Put them together and magic happens…French Onion soup is a classic for a reason. Use the best ingredients for an unforgettable meal.

Beef bone broth recipe. If you cn’t make your own broth, organic, grass fed broth is available–but it won’t be as good as your own.

Traditionally, pieces of a baguette or croutons are placed in soup, but I omitted to make this low carb. However, if it’s a cheat day, serve with a hot baguette!

I served this with tomato salad with pickled onions.

Onions for French onion soup

French Onion Soup

Serves 4

6 large onions, thinly sliced

6 cups bone broth, preferably beef, but chicken or vegetable can be substituted

Coupled sprigs thyme

4 tablespoons butter

Salt and pepper

8 ounces cheese, preferably raw like Emmentaler and Swiss Gruyere, sliced

Heat a cast iron casserole or other sturdy pot on medium and melt butter. Add onions. Stirring occasionally, cook them slowly—you may want to lower temperature—until they slowly collapse and begin to brown, 30-45 minutes.

Preheat oven to 400. Add stock, thyme, salt and pepper and bring just to a boil. Cook for 15 minutes.

Ladle soup into portion sized bowls and place on a parchment lined sturdy baking sheet. Place cheese over soup and bake about 10 minutes, or until cheese melts.

Cooked onions for French onion soup. See how they meld into a mass?

Tomato Salad with Pickled Onions

Tomato Salad with Pickled Onions

This recipe is delicious with pickled onions, but if you are in a hurry, plain red onions and also very good. This batch of pickled onions is enough for other dishes and only takes a few minutes to make. Plus, I love how they turn pink!

I make enough tomato salad for one meal and never refrigerate the wonderful, organic and farm fresh tomatoes available in summer.

Tomato Salad with Pickled Onions

Tomatoes cut into bite sized pieces

Pickled red or raw onion, sliced very thin

Dash of avocado or extra virgin olive oil

Salt and pepper

Pickled Red Onions

2 large red onions, thinly sliced

1 cup rice wine vinegar

1 cup boiling water

1 teaspoons kosher salt (1/2 teaspoon sea salt)

In a clean glass jar with a tightfitting lid, mix vinegar, and 1 teaspoon kosher salt. Bring a pot of water to a boil, and add the onions. Let it sit for just a few seconds in the hot water, then drain well, reserving 1 cup water. Add water to jar and shake. Add onions to the jar with the vinegar. The pickled onions will be ready to use in an hour and will last for weeks in the refrigerator.


Mexican Farmer’s Market Bowl

Mexican Farmer’s Market Bowl

This is the perfect summer dish, with all the vegetables fresh from the farmer’s market! I have both kale and cabbage from the market, but the kale needed to get used up first—and, the purple/green leaves are so pretty!

This for two nights for my husband and I, and I make the guacamole fresh each day so that the tomatoes are never refrigerated, as this makes it so much more flavorful.

You can use pretty much any ground meat that you are in the mood to eat. I choose pork from a local farm.

The flavors are really good here, but if you can easily make this dish without the added peppers and onions and it will still be satisfying and delicious.

Low Carb Mexican Slaw

 Mexican Farmer’s Market Bowl

Serves 4

Meat and Peppers

1 pound ground turkey, pork, beef, buffalo

2-3 peppers, cut into bite sized pieces

1 red onion, sliced thin

4 ounces shredded Colby and or cheddar

Taco or Cajun seasoning

½ lemon or lime, juiced

Cook meat on medium high until pink is gone and add seasoning. Remove meat and cook peppers and onions on high until limp, about 10 minutes. Add meat, draining fat, if desired. Turn off heat and add  cheese and lemon and stir.



1-2 avocadoes, diced

Pint grape or cherry tomatoes, quartered

1 small red onion, sliced thin

Cilantro, optional

½ -1 lime, juiced

Salt and pepper



½ head kale, stems removed, cut or town into small pieces or small cabbage, sliced thin

2 medium beets, peeled, spiralized and chopped into bite sized pieces

1 carrot, peeled, spiralized and chopped into bite sized pieces

Extra virgin or avocado oil

Coat kale with oil and a bit of salt and allow to soften, about 30 minutes. (If using cabbage, no need to add oil.) Add remaining vegetables. Add some of the pepper sauce and toss.


Pepper Sauce

3/4 cup sour cream or crème fraiche

Handful cilantro, chopped

1-2 tablespoons hot sauce

1 small garlic clove

Zest of one lime and juice

2 tablespoons of tomatoes

Salt and pepper

Mix all together with a blender


Assemble the bowl: put slaw on the base, add the meat mixture, then the guacamole. Top with more pepper sauce.

Low Carb Pizza

Low Carb Pizza

Instead of cauliflower, this recipe uses ground turkey or chicken as the main ingredient in the crust. I got this recipe from a friend and couldn’t wait to try it! While it doesn’t taste like pizza crust to me, it was good, and I piled on lots of veggies and cheese and this made a nice dinner. I used way more ingredients on the pie crust than what you get when you buy pizza, because I didn’t want to make a side dish. Just pile it on! I chose broccoli, shitake mushrooms, roasted tomatoes and mozzarella cheese, but use your favorite pizza toppings. I roasted grape tomatoes because I usually make my own sauce and didn’t feel like cooking. With summer tomatoes at their peak, roasting them seemed like the best choice.

My husband and I ate this for two nights; I cooked the pizza crust and reserved half for the next day.

Low Carb Pizza Crust

Low Carb Pizza

4 servings

1-pound ground chicken or turkey

1 egg

½ cup parmesan

Mix ingredients and lay out very thin on parchment paper on a baking sheet and bake 15 minutes at 450. Then add toppings and bake 10 minutes more.

Top with whatever you like on your pizza and enjoy!


Keto Bread

Keto rolls

I found this recipe on The Diet Doctor’s website and it was created by Anne Aobadia. I am a cook—not a baker—and would never have been able to dream this recipe up. It is really, really good! According to Anne, each bun is 2 grams of carbs.

As the recipe suggests, I made 6 roundish buns. They would make great burger buns, so for that, I will make them flatter.

I made them again with 4 egg whites and the result was fluffier rolls!

Keto Bread—makes 6 buns


1¼ cups almond flour

5 tbsp ground psyllium husk powder

2 tsp baking powder

1 tsp sea salt

2 tsp cider vinegar

1 cup boiling water

3 or 4 egg whites

2 tbsp sesame seeds (optional)


Preheat the oven to 350°F (175°C). Mix the dry ingredients in a large bowl.

Bring the water to a boil and add it, the vinegar and egg whites to the bowl, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play-Doh.

Moisten hands and make 6 pieces of the dough. Place on a greased baking sheet or use parchment paper.

Bake on lower rack in the oven for 50–60 minutes, depending on the size of your bread. They’re done when you hear a hollow sound when tapping the bottom of the bun.

Serve with butter and toppings of your choice.



Cucumber Salad with Crème Fraiche

Cucumber Salad with Creme Fraiche

Most cucumber salads call for sour cream and mayonnaise for the dressing. Kick it up a notch and use crème fraiche, instead—it will be the best cucumber salad you’ve ever had!

Crème fraiche is indulgent—it costs more than sour cream—but it just tastes better than sour cream and it has no additives. Crème fraîche is thicker, has a richer flavor, and is less tangy than sour cream. It has a fat content of about 30% and does not contain any added thickeners.

Sour cream has a fat content of about 20% and may include ingredients like gelatin, rennin, and vegetable enzymes to stabilize it and make it thicker.

This dressing is also fantastic on poached salmon. Thin the dressing down a bit with avocado or extra virgin olive oil for salad dressing–see recipe.

Cucumber Salad

½ bunch dill, stems removed and chopped

6 ounces crème fraiche or sour cream

1 tablespoon Dijon mustard

Juice from ½ a lemon

1 small red onion or a couple shallots, sliced thin by hand or on a mandolin

1 teaspoon salt


6 Kirby cucumbers, peeled and thinly sliced by hand or on a mandolin

Put cucumbers and onion in a colander and mix salt in. Let drain for 30-60 minutes.  Rinse and towel dry. Mix remaining ingredients and toss cucumbers and onion in and let sit about 15 minutes. Taste and add salt if needed.

There will be more than enough dressing; if you have leftovers, make salad dressing. Put into a food processor 1 clove garlic, more dill, extra virgin olive oil, juice from half a lemon, salt and pepper and the extra dressing.

Blackened Turkey with Gazpacho & Avocado Chips

Cajun Seasoned Turkey Tenderloin with Gazpacho and Avocado Chips

If you’ve been reading my posts, you saw my bounty of tomatoes from the farmer’s market. I made a salad with fish, gazpacho soup, a pasta dish (cheat day) and this is leftover drained gazpacho over Cajun seasoned turkey tenderloin with avocado chips.

Buy premade spice mixture or make your own. Rose Mountain Herbs had a nice Cajun seasonings, or make your own.

I had turkey tenderloins, but chicken would work just as well.

Turkey Tenderloin

1-2 turkey tenderloins, cut into strips about ¼” thick and 2” long

Cajun or taco spice mix

Avocado or extra virgin olive oil

Heat a cast iron pan on medium high. Heat oil to cover bottom of pan. Shake mix onto turkey and mix it with your hands. Put turkey into pan and cook until done, about 5 minutes.

See my posts on how to make gazpatcho and avocado chips.


Gazpacho and Low Carb Grilled Cheese

Gazpatcho and Low Carb Grilled Cheese

I’ve been dreaming about gazpacho soup, made from heirloom tomatoes. So I made a big batch from the ones I bought from the farmer’s market the other day. (Couldn’t resist garnishing with microgreens from FM. :)) Thing is…nothing pairs as well as a grilled cheese sandwich with gazpacho soup. But how to make it low carb?

The answer was to use the low carb tortilla and taco shell recipe. I divided the recipe into 4 and made 2 large shells for one night’s dinner for my husband and I. I smeared bacon fat on one side of each, put cheese between the two shells on the ungreased sides and fried one big sandwich on my cast iron pan. The parmesan from the shell began to melt on the pan, so take care and cook a shorter period than you would using real bread.

Viola! Gazpacho and grilled cheese!

Gazpacho Soup

2 cloves garlic

1 small red onion

2-3 Kirby cucumbers peeled

1 large bell pepper

2-3 pounds tomatoes, cored

salt, pepper


1 serrano or jalapeno pepper

1 teaspoons balsamic vinegar or lemon

3 T olive oil

Microgreens for garnish (optional)

Hot sauce on side

Low Carb “Bread” for Grilled Cheese

Blend the garlic, hot pepper and onion and half the vegetables in a blender or food processor and hand chop the rest. Chill 6 plus hours.

Baked Tofu, Broccoli Salad and Riced Cauliflower

Baked Tofu, Broccoli Salad and Riced Cauliflower

Low carb and vegetarian can be tricky because beans are high in carbs and cheese has a lot of calories. So, when I want vegetarian, I often use organic tofu, which is low in calories and carbs. My favorite way to prepare it is baked. Use organic tofu; my favorite brand is The Bridge. In this recipe, the tofu stands alone, but usually I toss baked tofu into salads, stir-fries and stews. It’s a nice break from meat and fish and tasty, with a satisfying texture!

The broccoli salad recipe is from The New York Times.

Baked Tofu

1 pound extra firm tofu like The Bridge, rinse and dry

Tamari sauce

Sesame oil

Preheat oven to 350. Cut tofu into bite-sized pieces. Pour a bit of tamari sauce and sesami oil on tofu and use your hands to get the mix on all sides. Bake, 45 minutes, until lightly browned.

Riced Cauliflower

Boil cauliflower in a bit of water and cook a few minutes. Drain well, squeezing out liquid with the back of a cooking spoon. Add oil to a cast iron pan and when hot, add cauliflower. When hot, add scallion, salt and pepper. Turn off heat and add sesame oil.

Baked Cod with Tomato Salad and Beet Greens

Yesterday, I posted a photo of all the lovely heirloom tomatoes I bought at the farmer’s market. I used the grape tomatoes as a salad over a simple baked Cod. Delicious! I also had the green tops from a bunch of beets and sautéed them. Put the stems in first, then the leaves. Added some salt and pepper and done. Dinner was cooked and ready in about 20 minutes. Really tasty!

Baked Cod with Tomato Salad and Beet Greens

4-6 ounces per person cod or other firm white fish

Avocado or extra virgin olive oil

Salt and pepper

Bunch grape or cherry tomatoes, halved

1 small red onion, sliced thin, ideally on a mandolin and squeezed dry

Balsamic vinegar

Preheat oven to 400. Coat fish with oil, salt and pepper. Cook 10-12 minutes. Make tomato salad; combine tomato and onion and add a bit of oil and vinegar, salt and pepper. Plate fish and top with salad.