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ketogenic diet

Low Carb “Wonton” Soup

Low Carb “Wonton Soup”

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.

You could make this vegetarian with crumbled tofu. Extra points for making it crispy under broiler!

Low Carb “Wonton” soup

Serves 4

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.

Lamb and Vegetable Stew

Lamb Stew

 

 

 

 

 

 

 

 

 

 

This is a classic dish that I love when the weather gets cold. I add tons of vegetables to make a hearty and delicious one pot meal.

Lamb stew meat tends to be fatty, so I like to buy 2 pounds for 4 servings to be on the safe side, because after trimming the fat off, I usually end up with a pound and a half and the meat shrinks when cooked.

I buy pasture raised meat, as it is more humane and tastes better than animals raised in confinement.

These are the vegetables I used, you can add others, or omit any. This recipe can be used for beef stew as well.

I used homemade beef bone broth, but chicken bone broth is also delicious. If you don’t want to make your own, buy organic, free range bone broth for superior flavor than ordinary store bought.

This is low carb, but if you want to “cheat”, nothing beat a warm baguette with butter to dip into the gravy. Just saying…

Lamb Stew

Serves 4

1 ½-2 pounds lamb stew meat, excess fat removed

2-3 cups chicken bone stock or beef bone stock

1 cup Red wine (optional)

3 tablespoons almond flour

Salt & pepper

2 onions, chopped

6 cloves garlic, minced

2 large carrots, chopped

1 bunch kale, stems removed and chopped coarsely

Handful peas

Avocado or extra virgin olive oil

½ cauliflower head, cut into small pieces

2 zucchinis, spiralized

Parsley, chopped

Heat oil on high in a cast iron dutch oven and brown lamb on all sides, in batches if needed. Add salt and pepper. Remove lamb.  Sauté onion and garlic on medium low until softened, 10 minutes.  Add flour and cook a few minutes, stirring constantly. Return meat to pot. Add stock and wine and bring to a boil, then simmer for 1 1/2 hours or until tender. Add carrots and cauliflower last 30 minutes and add kale last 15. Add spiralized zucchini add last minute.

1 ½-2 pounds lamb stew meat, excess fat removed

2 cups chicken or beef stock

1 cup Red wine (optional)

3 tablespoons almond flour

Salt & pepper

2 onions, chopped

6 cloves garlic, minced

2 large carrots, chopped

1 bunch kale, stems removed and chopped coarsely

Handful peas

Avocado or extra virgin olive oil

½ cauliflower head, cut into small pieces

2 zucchinis, spiralized

Parsley, chopped

Heat oil on high in a cast iron dutch oven and brown lamb on all sides, in batches if needed. Add salt and pepper. Remove lamb.  Sauté onion and garlic on medium low until softened, 10 minutes.  Add flour and cook a few minutes, stirring constantly. Return meat to pot. Add stock and bring to a boil, then simmer for 1 1/2 hours or until tender. Add carrots and cauliflower last 30 minutes and add kale last 15. Add spiralized zucchini add last minute.

Brussels Sprouts in Beef Tallow with Parmesan

Brussels Sprouts with Parmesan and beef tallow

I love brussels sprouts raw and cooked and prepared many ways, but have only started using beef tallow as the oil to cook the and it’s a game changer, not unlike using bacon and bacon fat with them. The tallow enhances their flavor. Take my word and try this recipe!

Buy grass fed beef tallow like Fatworks.

Brussels Sprouts in Beef Tallow with Parmesan 

Serves 2

1 pound brussels sprouts

2 tablespoons organic beef tallow

Handful of grated parmesan

Salt and pepper

Preheat oven to 400. Cut of bottoms of brussels sprouts and any brown outer leaves and cut any large ones in half or quarters. put on a parchment lined baking sheet or an unlined cast iron pan.. Put tallow on pan and place in oven a few minutes, until tallow melt. Stir and add salt and pepper. Cook, stirring occasionally, 30-40 minutes, until brown. Add parmesan and allow to melt and turn golden, 5 minutes.

Broccoli, Cauliflower and Spiralized Zucchini with Peanut Lime Dressing with Crispy Tofu

Broccoli, Cauliflower and Spiralized Zucchini with Peanut Lime Dressing with Crispy Tofu

This recipe is adapted from Mark Bittman’s in his book, How to Cook Everything Fast and is called Cabbage with Crisp Tofu and Peanut-Lime Dressing. The cabbage is raw and he adds a bit of water to the dressing. If you make this as a salad, do the same; with cooked vegetables, there is enough retained water that no extra is needed.

The crispy tofu is amazing! I will be using this recipe in salads and soups and anything else I can think of when I want a vegetarian meal. Chewy and crunchy, the tofu has amazing texture. Add salt and pepper and red hot pepper flakes or go a different direction and add herbs or chili powder or ½ cup parmesan. You will need salt and pepper for flavor.

When using tofu, buy organic because you want non-gmo, pesticide-free soy beans. My favorite tofu is hand-crafted The Bridge. 

Broccoli, Cauliflower and Spiralized Zucchini with Peanut Lime Dressing with Crispy Tofu

1 lime

3 tablespoons peanut butter

Hot sauce

½ cup peanuts

1 pound broccoli

½ pound cauliflower

1 large zucchini, spiralized

Mix sauce ingredients.

Steam broccoli and cauliflower until soft and drain. Add zucchini. Stir in dressing. Top with crispy tofu and peanuts.

Crispy tofu

Crispy Tofu

1 pound firm, organic tofu

Salt and pepper

Red pepper flakes or chili powder or rosemary, thyme, sage, oregano or ½ cup grated parmesan

1 tablespoon avocado oil

Turn broiler on high and place oven rack 6” from heat. Dry tofu well. Spread on parchment lined baking sheet. Bake 20-25 minutes, stirring occasionally.

Low Carb Chicken Enchiladas

Low carb chicken enchiladas

I made these chicken enchiladas with low carb tortillas made with shredded zucchini and they are perfect! I made one large taco and cut it into fours. I made it two nights for my husband and me and used half a batch each night. Instead of bothering with rolling, I placed one quarter on the bottom of a glass dish, put the filling in and covered with another quarter. Then I split the dish in half and done!

Chicken Enchiladas

1 batch low carb tacos; make one large and cut into 4. Use 2 pieces each night

1 pint sour cream

½ pound shredded cheddar + jack

1 pound cooked chicken, shredded or small pieces

½ pound mushrooms, chopped

1 small red cabbage quartered, and sautéed extra for topping

6 cloves garlic chopped

1 large onion, chopped

Sauce topping

Salsa or roasted grape tomatoes

Shredded cheese

Green olives

Avocado, chopped

 

Preheat oven to 350. Sauté chicken, lower heat and add garlic; stir until fragrant, about a minute. Remove chicken. Sauté mushrooms and cabbage. Allow to cool and few minutes and add remaining filling ingredients. Put on or two low carb tacos at bottom of a oven proof dish and add filling. Top with other taco. Add topping ingredients, except avocado. Bake 30 or until cheese is bubbling.

Pork Tenderloin with Miso on Spiralized Zucchini with Brussels Sprouts & Carrots

Pork Tenderloin with Miso on Spiralized Zucchini with Brussels Sprouts and Carrots

 

I’m on a tallow oil kick and roasted the brussels sprouts and carrots in them for dinner tonight. Even added them to the spiralized zucchini, which I let heat about 15 minutes on the same sheet pan that the brussels and carrots were on.

Pork Tenderloin

serves 4

1 pound pork tenderloin

1 tablespoon miso

Avocado oil

Spread miso on tenderloin. Preheat oven to 400 degrees. High a cast iron pan on high and add oil. When hot, sear tenderloin, about 3 minutes per side. Finish cooking in oven, about 15 minutes.

Brussels and Carrots with Tallow Oil

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, with cramped quarters, no fresh air or socializing.
  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.

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