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Low carb high fat

Spiralized Vegetables

Assorted spiralized veggies

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.

Lowest carbs

  • Green bell pepper: sauté, raw
  • Broccoli stem: roast, sauté, raw
  • Cabbage: roast, sauté, raw
  • Cucumber: 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.

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.

Almond Flour Cod & Kale Salad with Bacon

Almond flour Cod and Kale salad with bacon

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

Egg

Almond flour to coat

Salt & pepper

Butter

Avocado oil

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

Avocado oil

Coat kale with avocado oil and let sit for 30 minutes to wilt it a bit. Add dressing and toss in bacon before serving.

Bacon dressing

6 ounces bacon, diced

3 tablespoons cider vinegar

2 teaspoons Dijon

3 tablespoons avocado oil

Pepper

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.

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.

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

Ingredients

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)

Instructions

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.

 

 

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