All posts by Rene Averett

Main Dish, Pork, Recipes, Vegetables & Salads

Riffing the BLT Salad

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Just about anything with bacon is a winner for me. I love it and I love the over 100 years-old woman who claimed her longevity came from eating bacon every day. I’m in for that! A BLT sandwich is really great also and I have finagled a couple of ways to eat one on a low carb diet with low carb breads that are very tasty. But when I saw a recipe come across on Facebook for a BLT Pasta salad, I knew I had to figure an adaptation for low carb. Pasta is one of those things that you don’t eat or eat very sparingly when trying to maintain the lc lifestyle, so I turned to my favorite substitute item for pasta, potatoes, and rice — cauliflower.

So with just a few adjustments and a little enhancement, I present the low carb version of the …

BLT Plus C Salad

2 cups Chopped Cauliflower
8 ounces lean Bacon
2 medium ripe Tomatoes
1 teaspoon chopped fresh Thyme
1 teaspoon Garlic, minced
Kosher salt and freshly ground pepper
3 tablespoons Mayonnaise
3 tablespoons Greek Yogurt
3 tablespoons Sour Cream
1/4 teaspoon Cumin, ground
2 tablespoons chopped Chives
4 cups chopped Hearts of Romaine lettuce
1 cups shredded Cheddar Cheese

Bring a pan of water to a boil and add the cauliflower. Let cook for about 10 minutes until it is tender. Cut into bite-sized pieces if it is too big. Drain. Put into a large mixing bowl and set aside.

Chop the tomatoes into bite-sized pieces.

Pan fry the bacon or cook in the oven until it is completely done. Remove to a paper towel to drain. Put 2 tablespoons of bacon grease into a skillet and add the garlic, then add the tomatoes and thyme. Cook for about five minutes until the tomatoes are warmed, but not cooked. Crumble the bacon into pieces. Reserve 1/4 cup for garnish.

Add the tomatoes and bacon to the cauliflower and toss together. Add the shredded cheese and lettuce and toss again.

Mix together the mayonnaise, sour cream, and yogurt and add the cumin, chives. salt, and pepper. Pour over the salad and toss to mix it in and coat it. Garnish with reserved bacon and chives. Serve warm. You can add slices of avocado or a tablespoon or two of guacamole if you wish. (Not included in the nutrition info.)

Refrigerate leftovers.

Makes 4 servings.

Nutrition info per serving:
Calories: 330.5 Fat: 24.1 g Net Carbs:5.6 g Protein: 21.4 g

If you’d like you can add more lettuce to the salad with only a little more in the carb count.

TIP: This can be a very versatile base salad. Instead of bacon (or in addition for real bacon lovers), substitute in tuna, ham, chicken, or taco meat. The possibilities abound.

Let me know how you like this salad in the comments.

Breads, Breakfast & Brunch, Healthy Life, Product Review

Baking with Protein Powder

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It may surprise some low carb eaters that you can add whey protein powder to your baking with really good results. I have often added a tablespoon or two to my muffins and breads to give them both more flavor and texture. I have seen a recipe now and then that uses only whey protein powder to make a pancake or a waffle. I haven’t tried these yet, but I did make a waffle this morning made with Vanilla Whey Protein Powder and Almond Flour and got a really good result. I’ll share that recipe below.

When using protein powders in baking, I usually use it as a small percent of the total flour in the recipe, but you can add more if you wish to experiment. The most I have substituted in is 2/3rds of the flour with the remainder being a low carb baking mix or almond flour. One big consideration in doing this is the number of net carbs in the protein powder that you’re using. My preferred brand comes from a health food store and is called Nu-Tek Pro 5. It is not inexpensive, but the main reason I buy it is that there is only 1 net carb in a 40-gram scoop. That makes it lower in net carbs than most of the other brands I have checked. It comes in vanilla, chocolate, and strawberry flavors. I use the vanilla more frequently than the other two. There are 145 calories per scoop. If you compare this with a few other brands, you can see that it can make a significant difference in the carb count.

One big consideration in doing this is the number of net carbs in the protein powder that you’re using. My preferred brand comes from a health food store and is called Nu-Tek Pro 5. It is not inexpensive, but the main reason I buy it is that there is only 1 net carb in a 40-gram scoop. That makes it lower in net carbs than most of the other brands I have checked. It comes in vanilla, chocolate, and strawberry flavors. I use the vanilla more frequently than the other two. There are 145 calories per scoop. If you compare this with a few other brands, you can see that it can make a significant difference in the carb count.

protein-compare2
I’m not advocating any particular brand of protein powder and if you check around, you might find others that are equally low carb’d, but take into consideration the size of the scoop and the net carbs when choosing the powder. If you need more powder to make 1/4 cup, then it may increase the carb count. Therefore, the carb count that I get on my recipes is often based on EAS whey protein powder, which is 2 net carbs per 30 g scoop. 1/4 cup is about 3 scoops or 6 net carbs. With my preferred powder, this is reduced to 3 net carbs or less because the scoop is larger and the net carbs are lower. This gives you a starting point to adjust the net carbs up or down, depending on which brand you use.

Vanilla Whey Protein Powder Waffles

I made this in a Belgian waffle maker that has deep holes and requries a little more batter to make a full waffle. I was a little short, but I have adjusted the recipe to accommodate. It will make 4 waffle sections in the round Belgian waffle maker and 2 of them make one serving. If you are using a different waffle maker, it may make 2 waffles.

1/2 cup Vanilla Whey Protein Powder (about 3 to 4 scoops)
2 tablespoon Almond Flour
1 large Egg
1 teaspoon Coconut Oil or Canola Oil
1/4 teaspoon Baking Powder
1/4 teaspoon Vanilla Extract
1 teaspoon Sugar Substitute
2 tablespoons Water

Pre-heat the waffle maker while you mix the batter.

In a small bowl, mix all the ingredients together and stir until completely mixed. You can use a mixer, an immersion mixer, a blender or a whisk. Just make sure the egg is mixed in well.

Spray the waffle maker with cooking spray, then pour the batter equally into each section. Close the lid and cook until the steam stops coming out. This is usually three to four minutes, but it varies. Gently lift the handle and if it opens easily, the waffle is done. If there is resistance, let it cook a little longer.

Carefully lift the waffle from the iron and put on plates, spread with soft butter and serve with sugar-free syrup or fresh fruit, if you wish.

Makes 2 servings

Nutrition Information per serving:
Calories: 214.5 Fat: 9.1 g Net Carbs: 3.2 g Protein: 27.7 g

Main Dish, Poultry, Recipes

Grilled Chicken with Asparagus

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I’m still working my way through the two pounds of asparagus my friends left for me while they ran off to France.  So many ways to prepare asparagus and I’ve stir-fried a little, mixed it with cabbage and turnips and made a quiche.  But this simple recipe for chicken and asparagus wrapped in bacon is one of the best.  It is quick to prepare and cook, so dinner can be on the table in less than 30 minutes.

A key to making sure the bacon is done is to pre-cook the bacon about halfway, so that it is still flexible, but not raw.  I used a George Foreman grill, but any tabletop grill, outdoor grill or broiler will work. It is so low in carbs that you can indulge with a salad and a few vegetable fries.  I used turnips and cauliflower fries with my dinner.

Grilled Chicken with Bacon and Asparagus

For a quick, elegant entrée, this goes together in four steps and cooks on the grill, in the broiler, or in something like a George Foreman grill in just a few minutes. It tastes wonderful! Chicken, asparagus, and bacon — how can you go wrong?

2 (8 oz) Chicken breast filets (about 1/2 inch thick), pounded to square if you wish
4 to 6 Asparagus Spears, trimmed – small or medium
2 slices thick Bacon
1/2 teaspoon Herb Seasoning of choice
Sprinkle of Lemon juice (optional)
Salt and Pepper to preference

Partially cook the bacon so that it is about half way done. This ensures that it will get done while grilling. Drain the bacon.

Partially cooked bacon is drained on paper towels.

Pound or press the chicken to tenderize and flatten to a square. (You can use the side a plate for this or the end of table knife.)

Put 2 to 3 asparagus spears in the middle of each chicken breast, season and sprinkle a little lemon juice on it. Roll up and wrap a slice of bacon around it. Use a toothpick to secure the bacon.

Chicken is wrapped with bacon and ready to grill.

Grill on each side until the chicken is done and juices run clear. If you’re using a Foreman or similar grill, it will grill both sides at one time, so just make sure the chicken is done.  The time to cook varies with the method used.

Let rest a couple of minutes, then serve.

Serves 2

Nutrition info per servings:
   Calories: 180.6 Fat: 6.1 g Net Carbs: 0.8 g Protein: 28.0 g

Breads, Breakfast & Brunch, Recipes

Easy Popover Muffin French Toast Rounds

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Not everything works well with low carb flours or natural flours and it takes some experimenting to get it right.  One of those experiments was this failed popover recipe that actually made a very tasty, simple egg bread muffin that I am calling a popover muffin.  Where a popover would rise and collapse in on itself while creating a well in the middle, this muffin rose, but simply deflated, leaving a nice rounded surface.  But the flavor is great and it makes a fabulous low carb bread to go with almost anything.

The bread is also sturdy enough to hold up to being turned into French Toast Rounds.  So this is a two-fer-recipe day as it includes the recipe for the popover muffins and the French toast rounds.

If you give either one of these recipes a try or both, let me know what you think and if you have other ideas how to use them.

Popover Muffins

Popover Muffin

This recipe makes 6 popover muffins, which are delicious with almost anything — butter, jam, soup, a salad, but it isn’t hollow like a popover normally is. So I am calling them popover muffins. A popover pan will give you depth and make tall and nicely browned muffins, but you can also use a standard muffin pan.

This recipe is the very basic version without any kind of flavoring or seasoning. You can add a little sugar substitute to make them sweet or you can add grated cheese to make a cheese version that would complement a bowl of chile nicely. Add a tablespoon or two of chopped chiles to the batter along with the cheese and really enhance the flavor.

3/4 cup Low Carb Flour*
1/4 cup Almond Flour
2 Eggs
1/4 cup Heavy Cream mixed with 1/4 cup water
Pinch Salt

* I used CarbQuick, but Bob’s Red Mill Baking Mix, LC Flour, Carbolose or any other low carb mix will work.  I have not tried Coconut Flour, but I would guess it might not work as well.

Preheat oven to 425 degrees (F.) Make sure the oven rack is on the lower level to allow room for the batter to rise and to keep them from browning too quickly.

Prepare a 6 well popover pan by spraying with cooking spray or buttering the wells. Deep muffin cups will also work.

Put the eggs into a bowl of warm water to bring them to room temperature, about 10 minutes.

When the oven is fully heated, begin preparing the batter. Whisk the eggs, milk and salt together in a medium bowl. Make sure the ingredients are mixed well, then add the flours at one time and continue to whisk until the flours are and it looks frothy. You can use a mixer with a whisk attachment to do this. Or you can mix it in your blender following the same sequence. Wet ingredients first, then add the flours. Add the melted butter after everything is mixed.

Pour the batter into the popover wells equally. They should be between 2/3 and 3/4 filled.

Bake for 20 minutes, then lower the temperature to 350 degrees and bake an additional 10 minutes. Do not open the oven door while baking, especially during the first 20 minutes. They should be a deep, golden brown.

Nutrition Info per muffin
Calories: 153.2 Fat: 13.5 g Net Carbs: 1.9 g Protein: 5.8 g

Popover Muffin French Toast Rounds

This simple recipe uses an egg bread “popover” muffin as the base for a basic French toast for one. Add pumpkin butter or syrup to serve. A little bacon or sausage helps to round it out.

1 Egg bread “Popover” Muffin
1 Egg
1/2 teaspoon Vanilla
1/2 teaspoon Pumpkin Spice or Cinnamon
1/2 tablespoon Cream
1/2 packet Sugar Substitute
1 tablespoon Butter
1 tablespoon Pumpkin Butter

Slice the muffin across the middle, then slice each half across the middle again to make four rounds.. In a bowl or shallow pan, beat the egg, then add the cream, vanilla and pumpkin spice or cinnamon. Beat with a fork until well mixed. Dip the muffin slices into the egg mixture, turning them to completely coat both sides. Let them sit in the mixture while you warm up a small skillet.

Add the butter and set to medium heat. When the butter melts and is just getting to sizzle, add the muffin rounds. Cook for about 2 minutes on one side, then flip to cook the other side. They should be golden brown. If they aren’t, cook just a little longer. Remove to serving plate and top each with 1/4 of the pumpkin butter or butter the tops and cover with sugar free syrup.

Makes one delicious serving.

Nutrition info per recipe:
Calories: 362.7 Fat: 31.6 g Net Carbs: 4.8 g Protein: 12.8 g

Breakfast & Brunch, Recipes, Vegetarian

Asparagus, Ricotta & Bacon Cheese Pie Is Versatile

Asparagus is figuring prominently in my recipes at the moment since a friend of mine just brought over about three pounds and left them with me.  So, I need to eat a lot of it over the next week or so!  I whipped up this yummy cheese pie featuring asparagus and bacon, two of my favorite things.   I often add ricotta cheese to my quiches and breakfast omelets, so it goes in great with this crustless pie.  It’s great for brunch, lunch or add a salad and make it dinner.

Incidently, if you missed it, I did a guest post earlier this week for The Chinese Quest with a great recipe for Asparagus Shrimp Stir Fry.  

Just want to mention that the print copy of my cookbook is on sale at Amazon for $5,85 versus $6.50.  Not sure how long this price will last, but it’s a good time to buy it if you haven’t already.  Many recipes in it are not on this website, so you won’t find them here, but you will find the color images of the photos in the book, which are black and white, beginning on this page with links to the rest of the pages.  The link to the book page at Amazon is on the right.

Asparagus Bacon Pie with salad topped with fried pork rinds.

Asparagus, Bacon & Ricotta Cheese Pie

A crustless pie made with ricotta cheese, bacon, asparagus and cheddar jack cheese. It’s garnished with more asparagus and tomatoes.

14 stalks Asparagus, 5″ trimmed
4 Eggs
1/2 cup Ricotta Cheese
1 cup Cheddar Jack Cheese, shredded
1/4 cup Onions, diced
4 slices thick Bacon,
4 large grape tomatoes (optional)
Salt & Pepper to taste
1/2 teaspoon Garlic Powder
1 oz. Heavy Cream
1/2 teaspoon Seasoning Salt

Preheat oven to 375 degrees (F.) Spray an 8″ pie dish with baking spray.

Hold back 6 asparagus spears, then slice the rest into 1 inch pieces and distribute evenly over the bottom of the pie pan.

Cook bacon until crisp and let drain and cool on paper towels while you cook the onions. Add a little bacon grease to a small pan and sauté the onions until they are just tender. Sprinkle the onions over the top of the asparagus. Break the bacon into pieces and distribute over the top of the asparagus, then sprinkle 3/4 cup of the shredded cheese over the top.

In a medium bowl, break the eggs and beat until blended, then add the ricotta cheese, heavy cream, and seasonings. Beat to mix the ingredients together. Pour over the asparagus and cheese in the pan, spreading as evenly as possible. It will settle in.

Trim the asparagus to the 4″ lengths and cut the extra trimmed off into two pieces. Position the asparagus spears on the top to form six divisions. Cut grape tomatoes and use to decorate the pie as shown.

Bake for 35 to 45 minutes until golden brown and a knife inserted in the center comes out fairly clean, It will firm up more as it cools. Let sit about 10 minutes, then cut and serve.

Makes 6 servings.

Nutrition info per serving:
Calories: 190.4 Fat: 14.3 g Net Carbs: 3.0 g Protein: 12.9 g

Tip:  This can be made with zucchini or chopped broccoli (par-boil first).  Substitute in turkey bacon if you prefer or to make it vegetarian, use a soy bacon or other vegetarian bacon.  This will affect the carb count by about .5 net carbs more per serving.