Bought Outer Isle Cauliflower Thins the other day and decided to make my own. Theirs is a bit thinner, but they are basically the same. So easy to make—especially if you buy the cauliflower riced—and they freeze beautifully. I just heated then toasted them in my toaster oven. May toast them darker to make them harder, next time.
Night one: Turkey cheese burger with avocado.
The slaw is a combination of beets, jicama, red cabbage, carrots, red onion and cilantro with plenty of spicy dressing. This is not as low in carbs as it could be because of the beets, carrots and jicama, but what the heck; it’s gorgeous! Sometimes ya just gotta live a little.
Turkey Cheese Burger with Cauliflower bread and Spicy Slaw
1 pound cauliflower, riced
1 cup shredded parmesan
1 egg, beat
1 tablespoon nutritional yeast
Preheat the oven to 425. Microwave cauliflower rice 3 minutes and squeeze out extra water. Add remaining ingredients. Place a 4” biscuit cutter on a parchment lined baking sheet. Put as little as you can to cover 4” space and make as smooth as possible with a spoon or something smooth. Leave 1” between each. Makes 6-8 rounds. Bake until brown and crispy around edges, 25 minutes.
This is an easy one-pot, low carb basically vegetarian meal. Don’t let the anchovies scary you, because you will not taste them. They simply add that fantastic umami flavor and make this dish surprisingly tasty!
I added artichokes the second night we ate this, because I just love artichokes and spinach together! Either with or without, this is a nice meal.
Baked Cauliflower and Spinach with Mozzarella and Olives
1 pound defrosted frozen spinach, squeezed of excess water
1 head cauliflower, cut into bite-sized pieces
4 artichoke hearts, chopped (optional)
3 tablespoons avocado or extra virgin olive oil, plus more for baking dish
1 pound fresh mozzarella, sliced
1 cup grated Parmesan (about 2 ounces)
16 soft black oil-cured olives, or another type of black olive, pitted
1 teaspoon roughly chopped capers
6 roughly chopped anchovy fillets or 2 tablespoons anchovy paste
6 garlic cloves, minced
½ teaspoon crushed red pepper, or to taste
Pinch of dried oregano
Preheat oven to 425. Arrange cauliflower on a oven-proof tray and coat with oil, salt and pepper. Bake 20 minutes.
Lightly oil an earthenware baking dish or cast iron dutch oven. Place spinach in one layer, then add cauliflower. Add artichokes, if using.
Cut mozzarella slices and scatter over the top. Put olives, capers, anchovy, garlic, red pepper and 3 tablespoons oil into a food processor and mix. Spread the mixture evenly over the top. Add parmesan cheese.
Bake for about 30 minutes, until cheese has browned a bit and broccoli is tender when pierced with a fork. Let rest 10 to 15 minutes before serving. Sprinkle with a pinch of dried oregano.
I’ve developed this recipe over the years and it’s awesome! The key is to use quality ingredients, like organic tomatoes and, ideally, homemade chicken or beef bone broth. Bone broth gives such an umami flavor that it makes the sauce truly memorable. If I don’t have wine on hand, I omit it; it isn’t necessary with the bone broth.
The sauce is mostly hands-off but do give it at least 2 ½ hours to cook, which is necessary for the tomatoes to break down. If the sauce gets too thick, add more broth, wine or even water.
Omit the meat and mushrooms for a plain red sauce. You can use it for any Italian recipe that calls for a red sauce or “gravy”.
Make a large batch and it freezes beautifully.
Use plenty of oil and don’t discard the fat from the meat.
2 portobella or 12 ounces shitakes, chopped (optional)
½ cup white or red wine (optional, can use more stock)
Salt & pepper
Red pepper flakes
1 bunch kale, stems removed and chopped (optional)
Heat oil and medium high and sauté mushrooms until water is released and they begin to brown and set aside. Cook until meat is brown and add to mushrooms. On low heat, add more oil and garlic and carrot and stir until garlic is fragrant, about a minute. Add wine, stock, tomato paste, and tomatoes and once boiling, lower until just bubbling with lid partially on. After an hour, add salt and pepper, mushrooms and meat. Cook at least another hour. Add milk and kale, and cook another 15 minutes.
Salt and pepper
Preheat oven to 425. Using a sharp knife, poke a few small slits in the squash skin; poke in a dotted line along where you plan to slice the squash in half. 2. Microwave squash 5-6 minutes; cool slightly. Cut squash in half and remove seeds. Rub oil, salt and pepper on cut side and put cut side down on a parchment lined tray. Bake until soft, about 45 minutes.
Using a fork, scrape the “spaghetti” out of the shell. Use as a base for the Bolognese.
This has been the year of the salad for me. While green salads have been my go-to lunch for almost two years, I’ve shied away from them for dinner because, well, I just had one for lunch.
But this summer, I got creative and expanded my salad “base”—anything from raw brussels sprouts, kale, cabbage, yellow or green squash, beets, daikon works.
It’s all in the preparation that makes virtually any raw vegetable tasty:
Pickled onions, carrot, daikon.
Massage avocado or extra virgin olive oil onto kale softens it.
Brussel sprouts, hand cut thin or use a food processor
Beets can be spiralized or thinly cut
I do lightly steam asparagus, chill it quickly and use it in salads.
Dicing root vegetables and roasting them brings out their sweetness and is nice in salads
For my lunch salads, I use roasted or sautéed chicken most often. But I mix it up with proteins like tuna and shrimp. I make enough for a week so I don’t have to cook every day. I also make a cruet or two of salad dressing and change them up every week.
This salad was inspired by this free range, nitrate free Summer Sausage I found at Adam’s in Kingston. It was smoky and delicious! Strauss doesn’t sell their products in NYC, but they do sell online, and I just ordered some free range meat and this sausage from them.
Beef Summer Sausage, Feta and Olive Salad
Assorted greens—romaine, arugula, baby spinach or whatever you like
I’ve made this delicious recipe before from The New York Times by Melissa Clark and it is delicious. I used thighs, but breasts or the whole chicken work just as well. I cooked the chicken for two night’s dinner. The first night, my husband and I ate it hot with asparagus.
The second night, I turned it into a salad. I spiralized yellow and green zucchini, steamed and chilled the asparagus and added pickled onions to the vegetables. Fantastic and perfect for a hot, humid summer night!
Peruvian Chicken Thighs with Spicy Cilantro Sauce Salad
Allow squash to drain in a colander or squeeze out extra water. Combine vegetables and add spicy cilantro sauce and toss. Place room temperature or cold chicken on top of salad and drizzle extra sauce on top.
Spiralizing vegetables is a great way to eat more veggies and have the fake-out mouth feel of a high carb food like pasta, rice and potatoes. Most spiralizers work best if the diameter of the vegetable is 1 ½” or more.
Green bell pepper: sauté, raw
Broccoli stem: roast, sauté, raw
Cabbage: roast, sauté, raw
Daikon and other radishes: roast, sauté, raw
Kohlrabi: roast, sauté, boil
Turnip: roast, sauté, boil
Zucchini: sauté, boil, raw
Higher Carbs, avoid if keeping carbs at 20 grams or less, or use sparingly, like pickled onions. For example, one medium onion, 2 ½” diameter, is 10 grams of carbs. A small handful of them in your tossed salad would add about 2 grams—but will give your salad a total lift in flavor.
Carrots: roast, sauté, boil, raw
Beets: roast, sauté, raw
Celeriac: roast, sauté, boil, raw
Jicama: roast, sauté, raw
Onion: roast, sauté, raw
Rutabaga: roast, sauté, boil
I like to pickle onions, carrots and daikon after spiralizing, because it looks nicer than simply cutting them.
You can make slaw out of any of the vegetables by adding your favorite slaw dressing or any salad dressing.
Add oil, butter, ghee, bacon fat, lard spices, lemon, and vinegars to cooked spiralized vegetables. A base of spiralized zucchini is a great substitute for pasta—just top it with whatever meat and sauce you are cooking.
For example, I just made Peruvian Roasted Chicken thighs with Spicy Cilantro Sauce from The New York Times. I cooked asparagus and spiralized zucchini and both got a liberal dose of the cilantro sauce. Delicious—and the sauce made both vegetables so tasty that I didn’t miss a high carb side, like potatoes or rice.
This is Melissa Clark’s recipe from The New York Times. I made a few changes—used brussels sprouts and red cabbage instead of napa cabbage and added pickled onions. I omitted the red peppers and cucumbers—mainly because I didn’t have them. What vegetables you use doesn’t matter that much; it’s the marinade and dressing and garnishes that make this dish a standout.
I served this main course salad with a Keto roll. The perfect summer meal!
I was really in the mood for fish with a crunch—like the kind from breadcrumbs, but wanted to keep it low carb, so I used almond flour and it turned out great! The almond flour imparted both crunch and a subtle flavor of almonds. Will definitely make my latest creation again soon!
The raw kale salad with bacon worked very nicely with the fish. You can also use brussels sprouts or coleslaw with the dressing. To make this salad a complete meal, add nuts and cheese.
Almond Flour Coated Cod and Kale Salad with Bacon
4-6 ounces per person Cod
Almond flour to coat
Salt & pepper
Lemon juice and zest
Preheat oven to 424. Coat cod in egg, salt and pepper mix, then dredge in flour. Take a cast iron pan and heat enough oil to coat pan. When hot, add fish. Let cook a few minutes then flip when brown. When both sides are brown, place in oven for 5-10 minutes, depending on thickness of fish. Remove from oven and add a bit of butter to pan, coating the fish. Squeeze lemon juice and zest n fish and serve.
Kale Salad with Bacon Dressing
Serves 3- 4
1 large head of kale, stems removed, leaves chopped into bite sized pieces
Coat kale with avocado oil and let sit for 30 minutes to wilt it a bit. Add dressing and toss in bacon before serving.
6 ounces bacon, diced
3 tablespoons cider vinegar
2 teaspoons Dijon
3 tablespoons avocado oil
Cook bacon until fat is rendered on medium-low heat, about 10 minutes. Remove bacon. Turn off the heat and add remaining ingredients, using a whisk. Toss bacon into dressed salad last minute.
I make chicken bone stock year-round for my dogs and for my cooking. It takes hours to cook stock, but when it’s done, I want to cool it fast, put the stock into containers and freeze them. This pot of stock went from the stove to the freezer in under 15 minutes!
Quickly lowering the temperature of stocks, stews and soups when you want to refrigerate or freeze them is key to avoid spoilage. I put the pot of whatever I want to cool down in the sink with a stopper and add plenty of ice and cold water. Within minutes, the contents of the pot will be cool!