Monthly Archives: October 2016

Breakfast & Brunch, Recipes

Warming pumpkin pudding for breakfast

As the days begin to get shorter and turn chillier, I begin thinking about nice warming breakfast food, like oatmeal and cream of wheat. Sadly, those are both too high carb’d for me to enjoy, so I looked for around for other warming, cereal-like options that wouldn’t overload my carb count. This recipe is one I found on the internet and adjusted a little for my tastes. It is included as a bonus recipe in my LC15 Breakfast Choices booklet.

When I first read this recipe, I was a little skeptical. But I am willing to give most things a try, so I decided to mix it up. The recipe called for ricotta cheese, but I didn’t have any so I decided to try it with cream cheese. I also added a couple of ingredients to add more flavor and this turned into a delightful, creamy pudding-like breakfast cereal, similar to cream of wheat.

If you like pumpkin, this is a real treat. If you want, you can make it without the pumpkin and use other seasonings. You can also put a tablespoon of sugar-free jam of your choice in it. Apricot, peach, orange marmalade, and strawberry work well. Or you can stir in 1 or 2 tablespoons of sugar-free applesauce, peanut butter or almond butter in place of the pumpkin.

Hot Pumpkin Breakfast Pudding

1/4 cup Ricotta Cheese, Small Curd Cottage Cheese,  or Cream                     Cheese
1 Egg
3 tablespoons Pumpkin Puree’
1 to 2 tablespoons Sugar Substitute
1/2 teaspoon Cinnamon
1/8 teaspoon Ground Cloves
2 T Golden Flax Meal
1 tablespoon Butter
1/2 tablespoon Cream
1 pinch Salt
5 Pecan or Walnut halves, broken into pieces (optional)

If you’re using cream cheese, measure it into a microwave safe bowl and heat it for 15 seconds to soften. Add 2 tablespoons hot water and stir to mix the water into the cream cheese. It should be very liquid at this point. Add a little more water if needed. Stir in the egg, mixing very well so that the white is completely stirred into it.

Add pumpkin and seasonings at this point and stir them in.

In a non-stick skillet add 1/2 the butter and melt over medium heat. Spread the butter around the skillet, then add the egg & pumpkin mixture. Stir as it cooks so that it doesn’t form a pancake. Stir harder than you do for scrambled eggs.

As it begins to thicken, add the flax meal and nuts, if you are using them, and continue to stir until it is thick and looks done, about 30 to 40 seconds more.

Serve in a bowl with the rest of the butter and a little cream.

Makes one large serving. (While this is one serving, I find only half of it is enough to fill me.)

Nutrition Information:
Calories:358 Fat: 29.7 g Net Carbs: 4.5 g Protein: 14.3 g

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Breads, Breakfast & Brunch, Recipes

Apple Bread with Cinnamon

I’m continuing my celebration of the tastes of Fall with a real treat. Another staple of the fall season, although it is available year round these days, is the apple. If you’ve had an apple languishing in your kitchen for a while, it begins to get soft as it ripens and that’s the perfect time to make apple bread that tempts you with chunks of apple in the spiced dough.

You can make this with a combination of low carb flours, but don’t use all almond flour or all coconut flour as they tend to crumble. My recipe uses 1/4 coconut flour, which doubles in volume when it’s moistened,but use 1/2 cup with any other flour. I also used vanilla protein powder, which adds taste and texture, but you can substitute any other low carb flour for it.

1/2 cup Pecans or Walnuts, chopped (optional)
1 cup Apples, diced (about 1 medium)
3/4 cup Low Carb Flour
1/4 cup Coconut Flour
1/4 cup Vanilla Whey Protein Powder  (optional)
1 teaspoon Baking Soda
1 tsp Baking Powder
1/2 cup Coconut Oil
3 large Eggs
1 tablespoon Cinnamon, ground
1/2 tsp Clove, ground
1 teaspoon Vanilla Extract
1 cup Sugar Substitute

Core and chop the apple and it should yield about 1 cup. It’s not necessary to peel unless it has a tough skin. I used a Gala apple.

Preheat oven to 350 degrees F. Lightly grease or spray a small loaf pan with baking spray.

In a bowl, mix together the dry ingredients – flours, protein powder, coconut flour, baking soda and baking powder. In a separate larger bowl, mix the liquid ingredients – eggs and coconut oil – with the white sugar substitutes and the vanilla. Mix in the flour. If the batter is too thick to stir easily, add enough water to stir the ingredients. Then stir in the apples and nuts. Spoon into the prepared bread pan.

Bake for 35 to 40 minutes, then test with a toothpick inserted in the middle. The toothpick should come out clean. If not, bake another 5 minutes and retest. You want it to be moist, but not undercooked. Let cool for about 15 minutes. Run a knife around the edge of the pan, then turn out onto a cooling rack or a plate.

Makes about 12 slices.

Nutrition Info per slice:
Calories: 188 Fat: 15.7 g Net Carbs: 3.8 g Protein: 6.1 g

Recipes

For variety, try a curried chicken and pumpkin pizza!

Continuing my celebration of Fall and the delicious foods that reflect the season, I decided to expand on my pizza-making skills and create a pizza that combines Asian flavor in curried pumpkin and chicken with a delicious crust to create an Asian style pizza. Don’t scoff! It’s really good. I used mozzarella cheese on top, but I think other light white cheeses might be equally good with it.

Pumpkin is variable in the recipe. I actually used Butternut squash although you can also use Kobacha, acorn squash, Hubbard, or any other orange winter squash in it. They are all in the same family as pumpkin. In fact, the Kobacha is the squash usually used in Asian cooking when they refer to pumpkin. My preferred curry mix is S&B Golden Curry in cake form because it seems to impart the most flavor to my cooking and it thickens easily. You can mix your own curry together or use a curry powder from the store.

Curried Chicken and Pumpkin Pizza

1 cup cooked Chicken, chopped or shredded
1/2 cup Sweet Pumpkin or Butternut Squash, cubed
1/4 cup Onions, chopped or sliced
2 tablespoons Pico de Gallo or chopped onions, tomatoes, green chili and cilantro
1 cake S&B Golden Curry Sauce Mix (1/5 pkg)
1 cup Chicken Broth or Chicken Bullion
1 cup Mozzarella Cheese
1/4 Apple, cut into pieces (optional)
1/2 large Pizza Crust or 1 small 8″ crust

Preheat oven to 425 degrees (F.)

Cook the cubed pumpkin or squash in a microwave safe bowl for about 2 minutes to soften to fork-tender. You can also parboil them until a fork penetrates easily. This may vary with the size of the cubes, so the smaller they are, the faster they will cook.

In a medium pan, add chicken broth, onion, and curry mix, Add additional curry powder if you like a stronger curry. Cook until the sauce begins to thicken. Add chicken and pico de gallo. Stir and cook for about five minutes. You want it fairly thick so that it spreads easily and stays put on the crust.

Pizza with all toppings except apples and cheese.

Put foil over the bottom of a baking pan or use a pizza stone. Spray the foil with cooking spray and put the pizza crust on top. Spread the chicken curry mixture over the top evenly. Top with pumpkin cubes and apple pieces. Spread mozzarella cheese over the top. Bake for 20 to 25 minutes until the cheese is lightly browned. Let cool for 5 minutes, then cut and serve.

Makes 4 servings.

Nutrition Information for topping only (including apple) per serving:
Calories: 202.7 Fat: 8.9 g Net Carbs: 6.8 g Protein: 21.7 g

Depending on the type of pizza crust you use, it can vary from 1 net carb per slice to 2 net carbs. LC Foods Pizza Crusts are about 2 net carbs for one slice while the homemade one that makes 4 servings is about 1.5 net carbs. Cauliflower and other vegetable crusts vary in carbs, but if you figure on 2 net carbs, you’ll be safe with most low carb crusts.

LC Foods Pizza Crust

Cauliflower Pizza Crust

Chicken Pizza Crust

Flax Meal Pizza Crust

Breads, Main Dish, Pork, Recipes

Pumpkin and Pizza equal yummy!

Do you like pumpkin? Do you like pizza? Are you game to try something a little different, but really good?  Then here’s a real trick for a Fall treat!  Combine pumpkin with pizza for a delicious dinner.

When I first saw this recipe, I wasn’t too sure about it, but I have eaten pumpkin and other winter squash in several savory dishes, so why not?  I made a few adaptations to it to add more flavor and, of course, a low carb crust.  For my base, I used LC Foods Pizza and Bagel flour mix for a small pizza crust.  You can use a cauliflower, chicken, or flax and almond crust or any other preferred crust.

For toppings, I used Italian sausage, onions, and spinach along with Parmesan and mozzarella cheese. You can vary these however you like.  While this particular sauce doesn’t use tomatoes in it, I just found a jar of pumpkin chipotle pasta sauce made with tomatoes in it also, so it works if you want tomatoes in it also.

Savory Pumpkin Sausage Pizza

Small LC Foods Pizza Crust from Mix or 1/2 pre-made crust
1/2 cup Pumpkin Puree
3/4 cup Chicken, shredded or Italian Sausage, crumbled
1/2 sweet Onion, diced
1/4 teaspoon Turmeric
1/2 tsp. Sugar Substitute
1/2 teaspoon dried Oregano
1/4 teaspoon Red Chili Powder
2 tablespoons Red Wine
1 cloves Garlic, minced
1 Shallot, sliced
1 tsp. fresh Thyme
Salt and Pepper to taste
1/2 cup freshly grated Parmesan cheese
1 cups freshly grated Havarti cheese or Mozzarella Cheese
1/2 cup Spinach, chopped
1/2 teaspoon fresh Basil, chopped

Prepare pizza dough and let rise.

In a small pot, add the pumpkin puree, turmeric, sugar substitute, oregano, chile powder, wine, thyme, salt, pepper, and garlic and heat on medium until it starts to bubble. Lower the heat to simmer and cook for 10 minutes. Remove from heat.

In a skillet, cook the sausage until it is just browned. Add the onions and cook until they are just softened. Set aside.

Chop or tear spinach leaves, shallot, and fresh basil.

Preheat oven to 425 degrees (F.).

Pizza with toppings before adding mozzarella cheese.

Roll out or press pizza dough into the pan. Spread the pumpkin sauce over the top and to the edges. Add sausage and onions, then spinach, shallots and basil. Sprinkle Parmesan and mozzarella cheeses over the top. Bake for 10 to 13 minutes until cheese is melted and browned to your preference.

Makes 4 servings.

Nutrition Information (without crust)- 1 serving
Calories:235 Fat:15.3 g Net Carbs: 4.5 g Protein: 15.9 g

LC Foods Pizza Crust – 1 serving
Calories: 125 Fat: 2.5 g Net Carbs: 2.5 g Protein: 11.2 g

Desserts, Recipes

A Lovely Fall Flavor: Persimmon

For a short time each Fall, persimmons are available in some markets throughout the country. Many people ignore this seasonal fruit, but you should embrace it. It has a unique flavor and can be used in many ways. You can peel it, cut it into slices, and add it to a salad with cranberries and a light sweet dressing to top it off wonderfully. You need to use a fully ripened persimmon to make jams and breads so that you have the fruit’s natural sweetness. If you eat them too soon, they are tart. I latched onto a twenty-five pound box of these and spent almost a full day scooping the interior of each out with a spoon. Instructions on doing this are on the internet here.

I froze several bags of the pulp to use for other times of the year when they aren’t available. Then I made this lovely Persimmon Panna Cotta, or pudding. It is light and delicious while being somewhat low carb. It is a little higher than I usually like, but I eat it on a day when I have plenty of carbs left to spend after dinner. You can divide the mixed panna cotta batter into 1/2 cup glasses, parfait glasses, or souffle dishes. Or you can do what I did and put it into a three cup bowl, then scoop it into serving dishes after it is fully set.

Try the Persimmon Bread recipe. Or you can try Persimmon Cookies  

Persimmon Panna Cotta

1 envelope unflavored gelatin
1 cup Heavy Cream
1/4 cup sugar substitute
2 cups unsweetened Almond Milk
1/2 cup Persimmon Puree
1 teaspoon Vanilla Extract
1 teaspoon ground Cinnamon
1/2 teaspoon Allspice
1/4 teaspoon ground Cloves

Optional toppings:
2 tablespoons Persimmon Jam or 6 Persimmon Slices (optional)
whipped cream (optional)

Put whipping cream in a 3 to 4 cup bowl and sprinkle the gelatin over the top to soften. Meanwhile, bring the almond milk to a simmer and remove from the heat.

Whisk in the cream and gelatin mixture carefully. Then add the persimmon puree, vanilla, cinnamon, allspice, and cloves and stir in until well-mixed. Let cool about ten minutes, then use a measuring cup to full the serving dishes or leave in the bowl. Put plastic wrap over the top of each dish and put in the refrigerator until the pudding is firm, 4 to 5 hours.

Serve with optional persimmon jam or a persimmon slice or top with a tablespoon of whipped cream. Makes 6 servings.

Nutrition Information per servings (without toppings)
Calories: 172 Fat: 15.6 g Net Carbs: 5.5 g Protein: 2.7 g

Questions, comments?  Let me know what you think!