This recipe, from The Week, was a bit out of my comfort zone. Cherries in a salad? But I had a bunch of them, and they were not really sweet and I wanted to use them up. My low carb version did not include the brown rice; had I used a grain, I would have chosen wheat berries instead. I also added kale, which was not in the recipe.
Beans are not really low carb, but I still use them because I do not like eating meat or fish every day. Beans also have a lot of fiber which you can subtract from the total carbs, so they aren’t that bad.
Let the goat cheese get to room temperature and toss some or all of it into salad; it will break down and the flavor will enhance every bite. You can use remaining in small pieces which looks nice.
The upshot was that the salad was really delicious and I will be making it again!
Summer Cherry, Goat Cheese and Chick Pea Salad
Serves 2 as main course
2 cups cooked brown rice, warmed or wheat berries my idea (Did not use either)
Small bunch or part of a large head of Lacinato kale, sliced Chiffonade*
2 scallions, trimmed and chopped
¼ cup lightly packed chopped or chiffonade fresh basil leaves
3 tbsp extra-virgin olive oil
2 tbsp white balsamic, white wine, sherry or cider vinegar
½ tsp sea salt, more as needed
¼ tsp freshly ground black pepper, more as needed
32 fresh cherries (about 9 oz), pitted and quartered
1¾ cups home-cooked or 15 oz unsalted canned chickpeas, rinsed and drained
3 oz goat cheese, crumbled or in pinches (about ½ cup) at room temperature
Combine the brown rice (if using), kale, scallions, basil, oil, vinegar, salt, pepper, cherries, and chickpeas in a mixing bowl, stirring to incorporate. Add all or most of the goat cheese. Taste, and add more salt and pepper as needed. Allow to sit about 15 minutes to soften kale.
*Chiffonade is a slicing technique in which vegetables are cut into long, thin strips. This is accomplished by stacking leaves, rolling them tightly, then slicing the leaves perpendicular to the roll. Slicing tough veggies like kale in this mannor makes it softer and easier to chew when raw. It’s also very pretty!
I had a version of this recipe at my friend’s house several years ago and loved it. Am not sure why it took me so long to finally make it, but it is delicious and it will be making more frequent visits to my dinner table. It is very easy and it makes a terrific meal for entertaining. If you are eating food high in carbs, rice and/or bread would make a nice addition.
Like Chioppino, there is something about fish in a tomato base that is just so fresh tasting and delicious.
My friend used Monkfish, but I couldn’t find any, so I used Swordfish. Note: if you see Monkfish, “the poor man’s lobster,” grab it—it’s a meaty and tasty fish. Try this recipe with it or Mark Bittman’s Monkfish with Meatsauce.
Good choices for this recipe are any firm-fleshed fish like Mahi Mahi or shellfish.
I added baby spinach a zucchini “pasta,” so the dish is a complete meal and I served it in a bowl with spoons.
Brazilian Style Fish
1 1/2 lbs. monkfish, swordfish, mahi mahi or other firm-fleshed fish or shellfish cut into bite sized chunks
2 T extra virgin olive oil
1 large onion, chopped
1/2 – 1 jalapeño pepper seeded and chopped finely (or use a pinch of ground cayenne)
1 red or orange bell pepper seeded and sliced
2 stalks celery chopped
1” fresh ginger chopped
8 large cloves garlic chopped and divided
28 oz. can peeled whole tomatoes
2 bay leaves
1/4 tsp cinnamon (this may not sound like a lot, but it is the perfect amount)
Celtic sea salt and pepper to taste
1 can unsweetened coconut milk
6 ounces baby spinach
2-3 medium zucchini, julienned
Juice of 1 lime
1/2 C cilantro chopped
Sauté jalapeño, onions, peppers, celery, ginger and half the garlic in oil until the vegetables are softened.
Add tomatoes, bay leaf, cinnamon and salt. Simmer for about 20 minutes.
Add coconut milk and fish and cook until done, about 5 minutes.
Add spinach and zucchini for a minute
Just a minute before fish is done, add remaining chopped garlic.
When fish is done, add lime juice and half of cilantro. Correct seasoning, adding salt, cayenne, cinnamon or more coconut milk as desired.
Serve garnished with remaining cilantro and lime wedges.
For those of you jumping in now, my recipes are low carb/low fat and high in deliciousness! Prepare these dishes and I promise you that you will not feel like you are restricting your intake in anyway. I’ve been eating low carb/low fat for six months now, with some exceptions on the weekends—I mean, for fucks sake—I live in NYC with the best bread in the world and we might be doomed with 45!
Seriously, these recipes are loaded with lean proteins and a wide variety of vegetables with good fats like extra virgin olive oil and avocado. I cook with mostly organic and local when possible and eat free range/pasture raised meat and sustainably harvested fish. I also use spices and fresh herbs, and ingredients that impart umami flavors so you don’t miss the mouth feel of high carbs.
Boneless, skinless chicken breasts are handy, but if you aren’t careful, they are easy to ruin by overcooking, becoming flavorless and tough. That said, cooking some dishes with boneless chicken breast isn’t a problem, like when you brown them quickly and then make a sauce; but for plain chicken, I prefer to cook them on the bone, because the skin and bone keeps them juicy and tender. Chicken on the bone is less expensive, too. I just discard the skin, so they are still low fat. Cooking time is 95% hands off, as you use the oven and a timer so you don’t have to pay attention.
I have made many a roasted chicken and like all the parts, but prefer the breast. Since my local grocery store sells Murray’s chicken parts bone-in, I have been buying and roasting them like crazy this summer. It is so much easier than cutting up the whole chicken! I use them in my salad for lunch and for a quick dinner. The basic recipe is so easy and foolproof. Add a few ingredients and change the dish entirely. When it’s hot, I like to roast the poultry in the morning and eat it for dinner cold. You can certainly use dark meat instead of, or in addition to, the breast.
Note: if you are using dark meat, save the meaty bones and freeze them. When you have a good amount (1-2 dozen or so) you can make chicken bone broth. (You can save breast bones, too, but the broth won’t be rich enough with dark meat and cartilage.) I’ll post the recipe another time. You can freeze stock in small containers or zip locks and use in recipes, drink (they are the latest health craze) or add them to your dog’s food and make their meals healthier and tastier.
I had made and frozen earlier. A quick tomato salad from the farmer’s market and zucchini “pasta” completed the meal. A perfect low carb, fresh, easy to make summer dinner!
To make zucchini “pasta”, use a vegetable/julienne peeler or spiralizer. Mine is from Amazon. Simply use julienne side to make “pasta”. Turn zucchini and use until you hit the seeds. For this dish, I heated a saute pan with a bit of extra virgin olive oil and stirred in zucchini until in softens; about a minute or two. Add a bit of slat and pepper and it’s done.
Lemon Chicken Parts Roasted Bone-In
Preheat oven to 400 degrees
Chicken parts, rinsed and dried
Salt and Pepper
Line a sheet pan with parchment paper for easier cleanup. Place chicken skin side down and sprinkle with salt and pepper. Cook 30 minutes and flip. Add more salt and pepper and cook 30 minutes. Add lemon juice to chicken when you remove it from oven. Allow chicken to sit 10 minutes.
Scoop some pesto onto the chicken and zucchini and add tomato salad.
I like red, raw onions, but not the way I usually find them in dishes—in chunks or thick slices—because the flavor is overpowering (and gives me heartburn, to boot). Instead, I slice them on the thinnest blade on my mandolin, squeeze out the excess water and chop a bit.
(As the photograph makes clear, mine is a cheap plastic one I probably bought on Amazon for about $10. But it works great! If you don’t have a mandolin, do yourself a favor and get one, as you will use it a lot and it slices vegetables so easily and quickly!) Then I add it to many of my summer salads like potato, tomato, chicken and more. Prepared like this, you don’t taste the onion separately; it melds in with the dish.
This is the simplest tomato salad. You can add fresh mozzarella or feta cheese, basil, and Greek olives. Tomatoes are best when not refrigerated, so the key to this salad is to prepare just before you eat and serve it at room temperature. I use balsamic vinegar to give it a bit of added sweetness and it also helps bring out the tomato flavor. I make this dish when tomatoes are in season and can be purchased at the farmer’s markets, because locally grown are infinitesimally better than commercial hot house varieties.
Farmer’s Market Tomato Salad
Grape tomatoes (or any other) cut in half
Red onion, sliced thin on a mandolin
Splash of balsamic vinegar
Splash of extra virgin olive oil
Salt & pepper to taste
Mix all ingredients and serve at room temperature.
Tomorrow I’ll post my dinner from the other night, which was roasted chicken with this tomato salad, zucchini “pasta” and the scapes and basil pesto I posted last week.
If you eat your salad with a non-fat dressing and with no added fat like cheese, your body will not absorb all the nutrients in the vegetables you are eating.
Vegetables containing lycopene and beta-carotene, known as carotenoids, have been shown to help prevent heart disease and cancer, need fat to be absorbed into the body.
Dietary fats are also an important nutritional factor not only because your body needs them for building healthy cells and to produce hormones, but fat is also required for the absorption of fat-soluble vitamins. This includes vitamins A, D, E, and K, all of which your body needs to perform important functions.
You don’t need large amounts of fat to absorb the nutrients in vegetables, however. Use healthy extra virgin olive oil as a base for your dressing, some avocado or cheese (I like to sprinkle a bit of parmesan on my salad for extra flavor.)
Speaking of salad dressings, most commercial dressings are nasty and the no-fat ones are especially bad. Most commercial dressings contain inferior oils, chemicals, artificial sweeteners and sugars. Virtually all list the number one ingredient as water, and this includes expensive, organic varieties. Low or no fat dressings are loaded with artificial and natural sweeteners. Basically, buying prepared gives you a vastly inferior product that is way more money than making your own dressing.
So, no surprise that I always make my own dressing and it takes only minutes with my small food processor. I have a couple of Oxo salad dressing containers
to store them and am always making different recipes, so I am never bored. Because there is acid and salt in the dressings, they can last for weeks.
I do have some formal salad dressings, like Caesar, but most are based on the classic vinaigrette and I just make whatever I am in the mood for. You need oil—my staple is extra virgin olive oil, but I use walnut for light dressings. You want to stock different vinegars, as they are one of the main flavors. I use unfiltered organic cider, balsamic, rice, red, and white or sherry. Trader Joe’s Orange Muscat Champagne Vinegar is nice and lemon and limes. You will want Dijon mustard, salt and pepper. Fresh garlic. Other ingredients you can use are fresh or dried herbs like parsley, chives and dill. Hard cooked egg, hot sauces, capers. You can try pickle juice and pickles, soy sauce, sesame oil, anchovy paste or anchovies, Greek yogurt, mayonnaise, sour cream, crème fraiche, avocado, tomato paste, spinach and shallots.
If you like prepared dressings, read the ingredients and try to copy it, using the better ingredients listed here. I am pretty sure yours will be far better and healthier, too boot!
The basic vinaigrette is 3 parts oil to 1 part vinegar, salt and pepper. I usually add Dijon mustard. The nice part about mustard is that when you mix it in, it emulsifies the ingredients—meaning the dressing stays mixed. I usually add a clove of garlic. After that, I either keep it simple or add items from the list, above.
I eat salads every day for lunch and usually have chicken, but sometimes I have shrimp or beans. I usually have the protein the same way for the week and make it on Monday. If I have plain chicken, any dressing will work, but if I make spicy blackened chicken, for example, I’ll want something creamy, like Caesar. I just mix it up and have been eating salad almost every day for years and have not gotten bored yet. (I do take breaks on the weekends.)
One thing that makes me crazy (I’ll admit when it comes to food, the list is long…) is when I order a salad and the dressing comes on the side because then I must attempt to dress the salad evenly. It is almost impossible to do with a fork, and the upshot are under and overdressed bites.
I strongly recommend using a flat-bottomed bowl and a good pair of tongs or salad “hands” to get the job of an evenly coated salad done right.
Because homemade dressing doesn’t have water as the first ingredient, start with the smallest amount you think you’ll need. Toss and taste. Add accordingly. Do this and you won’t be using a lot of dressing and each bite will be perfect.
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I love to eat burgers with buns; crusty ciabatta and Eli’s soft brioche rolls are my favorites. However, a burger without a bun is actually pretty good, too. The key is good meat. I use either free range beef or buffalo. When meat is free range, it has more flavor and is leaner than animals raised in confinement.
Some of the meals I cook have lots of ingredients; but not this burger dinner—it is simple and delicious. Change things up with caramelized onions instead of mushrooms (or use both) or add tomato slices, raw onion and lettuce or any other toppings you enjoy.
If you would prefer to eat the burger with your hands, try steaming collard greens and using them as the “bun,” which is a trick I learned from the restaurant, Bareburger.
If you like ketchup, but want to avoid the sugar, just mix some concentrated tomato paste with a bit of white or cider vinegar and viola—instant low carb ketchup!
Burger, Mushrooms and Asparagus
1 ½ pounds beef or buffalo, divided into 4 burgers
1 pound shitake and oyster mushrooms, coarsely chopped
2 pounds asparagus, tough ends removed
Handful pine nuts
3 ounces goat cheese
Extra virgin olive oil
Salt and pepper
Grill or pan-fry on a cast iron pan burgers until done to your liking. In extra virgin olive oil, sauté mushrooms. I used shitake and oyster, but portabella, cremini or plain white mushrooms are fine, too.
On medium to low, sauté pine nuts in a tablespoon of butter until golden brown. Remove nuts. Put asparagus in pan and cover with water; cook until done, about 5 minutes. Drain well and mix with nuts. Add a couple ounces of goat cheese, and salt and pepper.
I love fish tacos, but thought I could’nt eat them on my low carb diet, then realized all I needed to do was omit the tacos and viola! I simply increased the veggies and served the fish on top of the greens. The richness, textures and flavors of this dish are so satisfying that I don’t miss the tacos at all!
I usually use Mahi Mahi or Swordfish, but didn’t like the Mahi I saw and don’t eat swordfish too often because it has a lot of mercury, so I went with Trader Joe’s Dover Sole and it was delicious. Really, any fish or shellfish you like is fine. I live in a NYC apartment and can’t grill, but if you can, grilled fish or shellfish is my favorite way to eat fish tacos.
Fish “Taco” Salad
1 1/2 pounds fish
Either grill fish, saute it in a pan with a little olive oil or bake at 375 degrees; coat with a little olive oil, salt and peper and cook about 9 minutes.
Small red cabbage, sliced thin on a mandolin or food processor
1 medium red onion, sliced on thinnest blade on a mandolin
1 avocado, small chunks
Handful grape tomatoes, cut in half
2 Kirby cucumbers, sliced on mandolin/food processor
4 radishes, sliced on mandolin/food processor
Chipotle Pepper Sauce
1/2 cup sour cream / greek yogurt/crème fraiche
1/2 cup mayo (You could omit and use only sour cream)
1 canned adobe chipotle pepper with sauce (freeze remaining)
1 small garlic clove
Zest of one lime and juice
2 Tablespoons of tomatoes
Zip all ingredients together with a blender
Toss salad with some pepper sauce to evenly coat. Add more sauce to cooked fish.
If you are lucky to get your hands on some scapes garlic, you can make a nice batch of pesto and freeze in containers or zip lock bags. Scapes are garlic and strong, so you may want to cut the strong flavor with basil, cilantro or parsley. I just made a batch with basil. If you are freezing, omit the parmesan until you are ready to use it.
You may make a much bigger batch than this recipe and freeze in portions. Thicken or thin pesto with more or less oil.
Look for scapes at your farmer’s market and CSA. Because they have gotten so popular, you might find them at your grocery store; I got these at Whole Foods.
Scapes Garlic and Basil Pesto
1 cup or about ½ pound scapes, cut into chunks
1 medium bunch basil, stems removed
½ cup Extra virgin olive oil
½ cup pine nuts, toasted until lightly browned at 350 for about 5 minutes
¼ cup grated parmesan
Salt and pepper to taste
Put all ingredients into a food processor and process until smooth. I will be using some of this on roasted bone-in chicken beast next week. Pesto goes with lots of things, including pasta, fish, chicken and vegetables. It freezes beautifully!
I got tired of people looking at my trim dogs and then looking at overweight me, and concluded I had to go on their diet. “It looks like you take better care of your dogs than yourself,” was a comment from an elderly woman in my apartment building; she had a point.
My seven year old Pugs, Cobi and Ferdi, eat low fat proteins, bone stock and vegetables, which is the recommended diet from the integrative vet they go to called Smith Ridge in South Salem, New York. They actually got too thin and now get a little potato added to their diets. So my Pugs are fit and healthy and have great coats—what could I lose by eating what they eat?
This past January, I also went to a new doctor for my annual exam. My bloodwork showed that I was pre-diabetic; the year before showed the same thing. My blood pressure is also too high and I am on meds and hate that. That time, one of his assistants told be to “cut down” on high carbs, but I didn’t listen.
However, this year was different. A good friend of mine (who was not overweight) had been showing signs of diabetes and she made changes in her diet and was feeling better. Ferdi, my Pug, has diabetes and it sucks. It finally dawned on me that if I didn’t make changes—cut the high carb foods and lose weight—I would eventually get diabetes.
With my friend coaching me, I made the changes in my diet in late January, and have been eating a low fat, low carb diet ever since. I have always exercised, but have increased the intensity on that, too. I am losing weight, but slowly.
BTW…I was weighed at my annual at my gynecologist in April and got depressed over how little weight I had lost and told him so. He said that people who lose weight quickly will gain it back and slow is better. That, for most people, just maintaining weight as you get older is difficult. He said to expect my goal to take a good year to accomplish. He made me feel better.
Writing this in July, there is definite weight loss. Now, I know for many people, the scale plays a major part, but I don’t want to know. Been there and constant weighing myself makes me crazy and obsessive. My clothes have gotten too big; I am losing weight.
This blog will be all about delicious, healthy, low carb, low fat recipes. Follow me on my Facebook page or sign up for my newsletter (scroll to bottom of page) and enjoy! Conversely, if you want to be inspired by good (and mostly easy and fast to make) dishes, but are into carbs, just add some pasta, bread, rice or whatnot and enjoy. Depending on my mood, I’ll write about my experiences with food. Cooking tips…decorating…whatever I feel like writing about. I hope to get feedback, questions and your thoughts. If you like to eat, I am pretty sure you’ll like my recipes.
Cioppino is a seafood soup that Italians traditionally made when they had leftovers they wanted to use. I love this dish because it is so flavorful, healthy and it takes minutes to make.
I omit the shrimp, as my husband is allergic. I always make enough for two nights and cook half the scallops each night so the second night they aren’t overcooked.
You can also use other firm fish for Cioppino, like cod, catfish or flounder.
Because I am eating low carb, I add the zucchini “pasta” so the sauce isn’t wasted. If you are eating high carbs, I recommend a crusty bread for dunking!
1 lb scallops and shrimp (either or both)
2 cans clams, reserve juice
½ head of garlic, minced
1 cup dry white wine
1 large (28 ounce) can whole tomatoes or diced
1 teaspoon oregano
2 bay leaves
Salt & pepper
Handful parsley, chopped
Baby spinach and zucchini “pasta”, optional
Sauté garlic on medium low for a few minutes, not allowing it to brown. Add clam juice and reduce to about half. Add wine, tomatoes and spices and cook 5 minutes. Add shrimp and scallops and cook 3 minutes or until done. Add clams, spinach, and zucchini, allowing spinach to just wilt. Remove from heat and add parsley.