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ketogenic diet

Pecan Crusted Fish with Tomato Salad and Delicato Squash

Pecan Crusted Fish with Tomatos & Delicato Squash

I’ve seen pecan crusted fish on many a menu, and finally got around to trying my own, low carb version. I used Basa filet, but you can use any white filet. If it is thick, you can finish in oven.

I like Delicato squash because you don’t need to peel it. Just cut in half, scoop seeds, rub with oil, butter or ghee, salt and pepper. Put oven on 400 degrees and put squash down cut side on a parchment lined tray and bake about 45 minutes or until soft.

The tomato salad is tomatoes, pickled onions, salt, pepper and a bit of avocado oil.

Pecan Crusted Fish

Serves 2

12 ounces Basa or other thin, white filet

1 egg, beaten

¼ cup almond flour

¼ cup raw pecans, crushed

Avocado oil, butter and/or ghee

Salt and pepper

Lemon

Rinse and dry fish. Heat cast iron pan or other pan to medium high and coat bottom with oil. Combine flour and pecans and add salt and pepper. Coat fish with egg, removing excess. Dredge fish in pecan mixture and add to pan. Cook about 3 minutes per side, careful not to burn nuts. Add some butter or ghee and lemon juice when cooked. Serve immediately

7 Reasons to Eat Grass Fed & Free Range Meat

Steak and Slaw
  1. Animals that are caged or in feed lots have miserable lives. The first reason to eat meat from animals raised
  2. Cows are meant to eat grass, not fattened in feedlots, where they are fed small amounts of hay and stuffed with grain, soy, corn and other ingredients. This diet makes them sick, so they are given antibiotics.
  3. Eating meat from sick animals raised in factories and fed GMO, pesticide laden corn, soy and wheat and antibiotics makes meat unhealthy. Likewise, eating processed meat or nitrates is bad for your health.
  4. Eating grass fed meat can be part of a healthy diet. It is healthy for you because it contains three times as much omega-3 fatty acids than grain-fed cattle. It’s also higher in key nutrients, including antioxidants, vitamins, and a beneficial fat called conjugated linoleic acid (CLA) a type of fat that’s been tied to improved immunity and anti-inflammation benefits, which is thought to reduce heart disease and cancer risks. Grass fed animals are not given antibiotics. They are healthy animals, because they eat what cows are supposed to eat. (Same goes for pork, poultry and lamb.)
  5. From my experience with grass fed meat, it tastes better than fed-lot fed meat. Eat it for awhile and you may be able to taste the difference from individual farms! This summer, I bought grass fed ground beef from Morning Glory Farm in Martha’s Vineyard and it was the best I’ve ever eaten. I can only surmise that the grass was superior and possibly had flowers and other plants in it to deliver such remarkable flavor.
  6. The only downside to free range meat is that it is more expensive. However, I find myself satisfied with 4-ounce portions because it’s so much more favorable than fed lot/caged. (Some time ago, I was hangry and ended up getting a salad with “conventional” (caged) chicken. It had little to no flavor and was rubbery!
  7. Once you get used to the way meat is supposed to taste and understand the misery of animals living in cages/confined, you will only eat free range meat.

Beef Summer Sausage, Feta and Olive Salad

Beef Summer Sausage Salad

 

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.
  • Spiralized squash
  • 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.

Stauss Beef Summer Sausage

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

Beef Summer Salad, mixed

Assorted greens—romaine, arugula, baby spinach or whatever you like

Avocado

Artichokes

Feta cheese

Oil cured olives

Summer sausage

Pickled Onions

Red Wine Vinaigrette

¾ cup parts avocado oil

¼ cup part red wine vinegar

1 heaping teaspoon Dijon mustard

1 large clove garlic, minced

Salt and pepper

Combine ingredients; either in a blender or food processor or shake in a jar or whisk.

Peruvian Chicken Thighs with Spicy Cilantro Sauce Salad

Peruvian Chicken Thighs with Spicy Cilantro Sauce Salad

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.

Peruvian Roasted Chicken With Spicy Cilantro Sauce

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

Melissa Clark’s recipe

Salad for two

½ pound asparagus, cut into bite-sized pieces

1 ½ yellow and green squash, spiralized

Handful pickled onions

Directions

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.

Spicy Thai Pork Tenderloin Salad

Spicy Thai Pork Tenderoin Salad

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!

Spicy Thai Pork Tenderloin Salad

By Melissa Clark

https://cooking.nytimes.com/recipes/1017575-spicy-thai-pork-tenderloin-salad?action=click&module=Local%20Search%20Recipe%20Card&pgType=search&rank=1.

Steak and Slaw

Steak and Slaw

I had a flat iron steak from the farmer’s market that I was in the mood for and wanted to use up my vegetables, because I’m going away for the weekend. I ended up with a slaw/salad and it was very tasty!

I used a sumac dry rub and a bit of cider vinegar and covered the sliced-up steak and put it in the broiler for 5 minutes. I make a big batch of the dry rub; it’s made with equal parts of sumac, garlic, cocoa, coffee, salt and pepper and I store it in the freezer.

Steak and Slaw

Flat iron steak or other, sliced

Dry rub

1 tablespoon cider vinegar

Coat steak with vinegar and dry rub and place on an oven proof tray. Put broiler on high and cook 5 minutes.

Slaw

Serves 2

Slaw with pecans, celery, parmesan and pickled onions

¼ cabbage, sliced thin

2-3 stalks celery, chopped

Pickled onions

Toasted bits of pecan

Handful parmesan

 Dressing

1-2 tablespoons avocado oil

¼ cup Mayo or creme fraiche

1-2 teaspoons hot sauce (like Frank’s Hot Sauce or Mazi Piri Piri sauce)

1 teaspoon Dijon

2 tablespoons Cider vinegar

Combine and whisk ingredients.

Assemble salad ingredients, except pecans and add as much dressing as desired. Allow to sit for 30-60 minutes. Add pecans and steak and serve.

“Cold Noodles” with Sesame Sauce with Baked Tofu

Low carb tofu with peanut sauce, spiralized zucchini and cucumber

I was first introduced to cold noodles with sesame by my boyfriend in college and it was the first spicy dish I had ever eaten! The first few times I ate them, it took forever because they were so hot. But I immediately loved them and when my boyfriend would visit for the weekend, he always brought me an order. I haven’t  the restaurant version in years—I find them too sweet—but I’ll never forget how much I loved the cold noodles from Empire Szechuan in New York City.

This version has spiralized yellow squash or zucchini and Shirataki noodles. Use any combination; it’s all good. I add baked tofu to make the dish more substantial. Roasted chicken on the side with a little peanut sauce would also be good. Anything with this peanut sauce is good!

The first night I made this I used only yellow squash, but didn’t have enough for the second night, so I added the Shirataki noodles.

Shirataki noodles are made with yam flour and have virtually no carbs or calories. According to Wikipedia: “Shirataki are thin, translucent, gelatinous traditional Japanese noodles made from the konjac yam. The word “shirataki” means white waterfall, referring to the appearance of these noodles.”

Some brands of Shirataki noodles have soy or preservatives added, but I buy a brand that is only made of yams. I posted a picture of it on my blog, because the name is only in Japanese. It has little flavor, but absorbs whatever sauce you use on it. Buy it in the refrigerated section of your grocery store or an Asian specialty grocer.

Shirataki

If you want the traditional (high carb) recipe, simply substitute 1 pound Chinese-style dried noodle or spaghetti/fettuccini.

“Cold Noodles” with Sesame Sauce with Baked Tofu

Serves 4

4 yellow squash or zucchini spiralized or a combination and/or Shirataki noodles

5 cloves garlic, minced

1-2 tablespoons ginger, peeled and minced

3 tablespoon black and/or white sesame seeds, divided

1 bunch scallions, chopped

4 curby cucumber, cut into long thin shreds or spiralized

Cilantro, chopped

 

Sauce:

2 tablespoon San-J® All Purpose Szechuan Hot and Spicy Sauce

1 cup crunchy or smooth natural peanut butter

3 tablespoons soy or tamari sauce

1 teaspoon sesame oil

Hot pepper flakes to taste

Water

Baked Tofu

If you are using Shirataki noodles, drain, rinse and add them to boiling water and cook for 2 minutes. Drain.

Sauté ginger, 2 tablespoons sesame seeds and garlic on low heat for about a minute, or until garlic becomes fragrant. Add sauce ingredients, stirring well. Add small amounts of water until you like the consistency—should be thin enough to coat the pasta easily. Taste the sauce, as you may want to add more of one or more ingredients. If it is too hot and spicy, add more peanut butter.

Mix sauce with noodles and spiralized veggies.

Top with baked tofu and add more peanut sauce. Embellish with cucumber, remaining sesame seeds and cilantro. Serve at room temperature.

Low Carb Kale “Pie”

Low Carb Kale “Pie”

Have been making kale “pie” for years and used to follow the recipe and baked it with a pie crust. Even before I went low carb, I omitted the crust, as this dish doesn’t need it. If you are eating them, sweet potatoes go well with the kale pie.

I have also made this with mushrooms, like shitake, instead of the cabbage and tomatoes.

I don’t add salt, as the feta cheese is salty enough for me.

Kale Pie

Preheat oven to 375 degrees.

1 large bunch kale, stems removed, leaves roughly chopped

¼ large red head of cabbage, cored and sliced (optional)

Handful grape or cherry tomatoes, halved

1 medium red onion, diced

2 cloves garlic, diced

Avocado or extra virgin olive oil

1/4 cup milk or heavy cream

6 oz feta cheese, preferably sheep’s, crumbled

6 eggs, beaten

Pepper

Sauté onions and garlic until translucent and add kale and cabbage, if using. Sauté, about 15 minutes or until tender. Allow vegetables to cool a bit.

Mix remaining ingredients and add kale mix and combine. Place mixture in a pie dish or other shallow baking dish, add tomatoes cut side down and bake 45 minutes.

 

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?

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.

 

Guacamole

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

 

Slaw

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.

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