Category Archives: Vegetarian

Recipes, Vegetables & Salads, Vegetarian

Recreating a Restaurant Vegetable – Broccoli with Mornay Sauce

At the beginning of March, my roomie and I went to San Jose to see Celtic Thunder and decided to eat at a restaurant near the theater.  While the cuisine was a little pricier than we had expected, it was fantastic.  One of the dishes we ordered was Broccoli with Mornay Sauce that was just wonderful  So, I decided to recreate this with a low carb Mornay.    Couple this with my joy in finally getting a whole case of kohlrabi that I ordered from my grocery store because no one in Reno has gotten in kohlrabi in over 8 months.  I was in withdrawal!  It’s like taking away my potatoes, only worse, because it’s my substitute for potatoes.  So, my version of the broccoli dish is now Broccoli and Kohlrabi with Mornay Sauce.  You can make it without the kohlrabi by increasing the broccoli, but give it a try with the “cousin” root vegetable.  It is really good.

Broccoli & Kohlrabi with Mornay Sauce

1 cup Broccoli, cut into pieces
1 cup Kohlrabi, 1/4″ cubes
1/2 cup Leeks, sliced
4 cloves Garlic, sliced
2 slices Bacon, fried (optional)
1/2 cup Heavy Cream
1 tablespoon Butter
1 1/2 tablespoon Low Carb Flour
1/2 cup Water
Pinch Pepper
1/8 teaspoon Nutmeg
1 oz. Cream Cheese
1/4 cup Parmesan Cheese, grated
1/2 teaspoon Salt

Prepare sauce: In a saucepan, melt the butter and stir in the flour to form a paste. Remove from heat and stir in cream, water, pepper and nutmeg. Return to heat and stir until the sauce begins to thicken. Add cream cheese and Parmesan cheese and stir until it is melted in. Remove from heat and set aside.

Preheat oven to 375 degrees (F.)

Steam broccoli, kohlrabi and leeks in a bowl in the microwave or in a steamer until just tender, about 3 to 4 minutes in the microwave. In an oven safe skillet, add a little butter and the chopped garlic and cook until just fragrant. Add the vegetables and cook a couple of minutes, then add the sauce and mix together until completely coated. Break the bacon into pieces and sprinkle over the top of the vegetables, then sprinkle a little more Parmesan cheese on top.

Bake in oven for 15 to 20 minutes until the top is just starting to brown. Remove, let cool for a few minutes, then serve.

Makes 4 servings

Nutrition Info per serving:
Calories: 235.3 Fat: 20.5 g Net Carbs: 5.3 g Protein: 6.6 g

Note:  For vegetarian, omit the Bacon.

 

Main Dish, Pork, Recipes, Soups and Stews, Vegetarian

Hearty Winter Loaded Cauliflower Soup

Loaded Cauliflower Soup without the optional ingredients. First night, it was more soupy than when I reheated it and added the optional ingredients.

This recipe cmae out of a brief discussion of what warming soup to make for the weekend.  Someone mentioned Loaded Potato Soup and I countered with a cauliflower soup.  But the loaded potato sounded so good that I went to look for the recipe.  What resulted is the Loaded Cauliflower Soup.  I admit it, cauliflower will never taste like potato, but it is still a scrumptious and filling cold winter’s night soup.  It’s definitely on my do again and again list.

I started with Guy Fieri’s Fully Loaded Baked Potato Soup recipe  at Food Network and made adjustments to make it low carb’d.   The result is considerably different and you can make it with or without the additions of turnips and Daikon radish.

When I added Daikon and turnips at the reheat, the soup became more like a stew. You could add a little water or more unsweetened almond milk to thin it a little, but this was like eating a loaded baked potato.

Loaded Cauliflower Soup

Adapted from a recipe by Guy Fieri

4 cups of Cauliflower, chopped
1 medium turnip, peeled and diced (optional)
1 cup daikon radish, peeled and diced (optional)
6 slices thick-cut Applewood Smoked Bacon
1/4 cup Onions, chopped
1 tablespoon Cornstarch
1 teaspoon Chicken Bullion or Better than Bullion or 1 cup Chicken Broth
1/4 Red or Green Bell Pepper, diced
1/2 cup Heavy Whipping Cream
1 cup Water
3 cups Unsweetened Almond Milk (not flavored)
2 cups sharp Cheddar, grated or shredded
Kosher salt
1/2 teaspoon freshly ground Black Pepper
1/2 teaspoon Cayenne Pepper
4 tablespoons Sour Cream
3 tablespoons finely chopped fresh Chives

Preheat the oven to 385 degrees F.

Place the bacon on a cookie rack and bake for about 20 to 25 minutes until it is crisp. Let cool. Pour 2 tablespoons of the bacon fat into the bottom of a large soup pot. Add 1/4 cup onions and cook until onions are translucent.

Mix 1/4 cup of the water with the cornstarch, then add to the rest of the water, cream and almond milk.  Pour into the soup pot and stir. Add the cauliflower to the pot, turn to a simmer and cook for about 30 minutes until the cauliflower is fork tender.

Crumble the bacon, set aside 2 tablespoons, and add the rest to the pot. Reserve 1/2 cup of the cheese then add the rest to the pot and stir.  Cook until the cheese is melted and the soup thickens.

Ladle the soup into bowls, put a dollop of sour cream on top, and sprinkle with remaining bacon bits, grated cheese and chives.

Makes 4 to 6 servings

Nutrition Info per serving:  (4 servings) without optional ingredients
Calories: 436 Fat: 34 g Net Carbs: 7.6 g Protein: 23.3 g

Nutritional Info per serving: (6 servings) with optional ingredients
Calories: 341 Fat: 27.3 g Net Carbs: 8 g Protein: 14.2 g

Tip:  Leftovers can be easily reheated.  Store in the refrigerator up to three days.  Just don’t add the sour cream and bacon and cheese extras until after it’s reheated.

For Vegetarians, omit the bacon.  If you don’t use any  animal products, then omit the cheese, sour cream and cream and add more almond or coconut milk.  I’d also add some seasonings, such as rosemary, sage and thyme.

Main Dish, Recipes, Vegetables & Salads, Vegetarian

Summer Harvest Cauli-Risotto Is Amazing

After four years of making cauliflower pretend to be something it isn’t, I am still in awe of all the things you can make using this wonderful vegetable to substitute.  One of its applications is to reduce it to rice-sized pieces in a food processor (or by hand with a grater) and use it nearly anywhere that you use rice.  I have used it for Spanish Cauli-rice, a Basic Cauli-rice and with an Asparagus Cauli- Risotto.  All of them are great.

This adapted risotto recipe is also outstanding.  I don’t know why I don’t make risottos more often.  The flavor is wonderful and it isn’t too difficult, just takes a little longer to get all the liquid absorbed into the cauli-rice.  Unlike rice risotto, the cauliflower doesn’t expand as it absorbs liquid, so while it does puff a little and soften as you cook it, it doesn’t use as much liquid as rice does.

The other vegetable that contributes to the deception in this dish is daikon radish.  You’ve probably seen it at the grocery store.  It’s that long, white 3 or 4 inch in diameter root that may have puzzled you.  It has a slight peppery taste, but is otherwise very mild.  It works well in cauli-rice recipes and is great when grated and fried for hash browns.  You can also make fries out of it or simply cut or shred to add it raw to a salad.  Very versatile!

Summer Harvest Cauli-Risotto

2 Tbsp olive oil
1 large garlic clove, minced
2 cups riced cauliflower
1 cup riced daikon radish
1/2 cup white wine or chicken broth
2 1/2 cups hot water
Salt and black pepper
1/2 cup snow peas or 1 cup chopped zucchini
1/2 cup diced red bell pepper (small dice)
1/4 cup Mushrooms, chopped (optional)
2 green onions, chopped (white and green parts)
1/2 cup grated Parmesan cheese
10-12 basil leaves, torn up small
2 Tbsp unsalted butter

 Bring the water to a simmer in a small pot or use an electric pot to heat the water and rewarm it as needed while cooking this.

In large skillet, heat the olive oil over medium-high heat. Add the garlic and sauté until fragrant, about 30 seconds. Stir in the riced cauliflower and riced daikon and coat with the olive oil. Sauté, stirring constantly, for 2-3 minutes.

Add the white wine (or chicken broth) to the skillet and stir. You will stirring frequently as you continue adding liquid to the skillet.  When most of the liquid is absorbed,  add a cup of the hot water to the pan and add a about 1/4 teaspoon of salt. Reduce the heat to a high simmer and stir often while the water is being absorbed and cooks out.  When it is almost dry again, stir in another 1/2 cup of hot water.  Continue to cook and stir until it is almost dry again, then add another 1/2 cup of hot water and repeat the process.

Take a small taste of the cauliflower to see if it is getting tender.  If so, then proceed to the next step.  Otherwise, add another 1/2 cup of hot water and stir it in until it is absorbed.

Add the snow peas or zucchini and red bell pepper. Add another 1/2 cup of water and stir until it is absorbed. Repeat with another 1/2 cup of hot water and large pinch of salt.

Cauli-risotto with zucchini, mushrooms and bell pepper is delicious and filled with healthful vegetables.

By now the cauli-rice should be close to being done; it should be firm, but not gritty and the zucchini should be soft, but a not mushy.  Now, stir in the green onions and grated Parmesan. When the water has been mostly absorbed, it is ready to finish.  Stir in the basil and butter and serve at once.

Makes 6 side dish servings or 4 main course servings.

Nutrition Info per 1/6 of recipe:
Calories: 122.6 Fat:8.0 g Net Carbs: 4 g Protein: 4.6 g

Main Dish, Poultry, Recipes, Vegetables & Salads, Vegetarian

Delightful Tostada Salad Features Butternut Squash

Butternut Chicken Tostada

Recently, I ran across a recipe for a taco filling using butternut squash, which is something that I had been thinking about anyway.  It’s similar to adding pumpkin to a recipe or acorn squash, which I think are almost interchangeable.  And they also substitute for sweet potato pretty well.  Add to this that I picked up two tostada molds at the dollar store and I had the inspiration for this Butternut Squash Tostada.    The metal molds are easy to use, just put the tortilla in and press it into the shape.  Put in the oven to toast and you’re done.

Based on a recipe from my local grocery store, Raleys. I made a few adjustments for low carb and added chicken to what was a vegetarian taco.

Butternut Squash Tostada Salad

1/2 cup Onions, chopped
1/2 cup 1/4 -inch cubes Butternut Squash
1/2 cup diced Bell Pepper
1 cup Cooked Chicken, shredded or diced
1 tbsp. Olive Oil
1/4 cup Taco Sauce
4 low carb Flour Tortillas
1 cup shredded Monterey Jack Cheese
Fresh Cilantro leaves, torn
2 cups shredded Lettuce
1 Hass Avocado, cut into slices
4 tablespoons Pico de Gallo or Salsa

Preheat oven to 375 degrees (F.)

Use a tostada mold to make the tortilla shells or turn a muffin pan upside down and arrange the tortillas over the cup and press down to make a well in the tortilla. If the tortilla doesn’t bend easily, heat it over a burner for about 30 seconds until it softens or warm in the microwave for about 20 seconds. Bake the shell for 8- 10 minutes until it is lightly browned. Let cool.

In a large skillet, heat the oil, then add the onions and bell pepper and saute for about 1 minute over medium high heat. Add the squash cubes and the chicken and continue to cook for about 5 minutes. Add the taco sauce, cover the pan, reduce the heat to medium and cook for another 5 minutes. (If the vegetables are getting dry, add a little water to the pan.)

Put lettuce in the bottom of the tortilla shell, then spoon 1/4 of the filling into the shell, making sure to distribute it into the points. Top with shredded cheese and put a slice of avocado on top of each point of the tostada. Spoon the pico de gallo or salsa into the middle. Serve with a low carb chipotle ranch dressing if you like.

Makes 4 servings

Nutrition Info per serving:
Calories: 191.2 Fat: 19.9 g Net Carbs: 10.2 g Protein: 25.5 g

TIP: Want to reduce your carbs a little? Omit the tortillas and just eat as a salad. This reduces the meal by 3 net carbs and 60 calories. To make this vegetarian, omit the chicken. 

Main Dish, Pork, Recipes, Vegetables & Salads, Vegetarian

Turnips and Cauliflower Gratin Side Dish

I’m sure no one really misses potatoes with their meals, right?  Of course not, but, oh, the flavor of a potato with cheese casserole.  Yeah, sometimes it would sure be nice to have that with a steak or roasted chicken, wouldn’t it?

Well, this isn’t quite that potato recipe, but it is a very good substitute.  The truth is that after four years, I have only eaten potatoes twice, and they were baked both times, and I haven’t  missed them that much.  I have found that I honestly like the taste of turnips and the combination of turnips with cauliflower is deliciously good.

Not everyone agrees with that and  they absolutely hate turnips, but I say, at least give them a chance.  You could use kohlrabi  or celery root for the turnips or the cauliflower in this recipe or swap them around however you want.  Any combination equals a side dish that is very tasty and much lower in carbohydrates than using potatoes in the dish.

Turnips and Cauliflower Gratin

Turnips and Cauliflower Gratin

1 1/4 cups Turnips, (about 2 medium), sliced thinly
1 cup Cauliflower,sliced thinly
1/2 Onions, sliced thinly
1 cup Heavy Whipping Cream,
1/2 teaspoon Cayenne Pepper
1/2 teaspoon Thyme, ground or 1 tablespoon fresh
1/2 teaspoon Salt
2 cloves Garlic, smashed
1 tablespoon Fresh Chives or 1 teaspoon dried
3/4 cup Mozzarella Cheese or Parmesan Cheese, shredded
3 tablespoon Butter

Put the cream and seasonings, except chives, into a saucepan and bring to a boil. Turn off the heat and taste to check the seasonings. Adjust, if needed. Let the mixture sit for 15 to 20 minutes.

Preheat oven to 375 degrees (F.) Lightly spray a 9×9″ baking dish with cooking spray or butter the bottom and sides.

Peel turnips and boil them for 20 minutes. Cut into thin slices as evenly as possible. If you use a mandolin to cut, then cut the slices before cooking and only cook about 5 minutes to soften them. Drain. Cut 1/4 head of cauliflower into slices, put in a bowl and microwave for 4 minutes to partially cook. Cut a small onion into thin slices. You should have about 1/2 cup.

Layer 1/2 of the turnips on the bottom of the pan and dot with 1 tablespoon of butter. Remove the garlic from the sauce and spoon about 1/3 of the sauce over the turnips. Sprinkle with 1/3 of the cheese. Layer the cauliflower and onions on top of the first layer, dot with butter and spoon 1/3 of the sauce over the top and sprinkle with 1/3 of the cheese.. Layer the rest of the turnips over the top layer, dot with the remaining butter, pour the rest of the sauce over the top, and sprinkle the remaining cheese on top. Sprinkle a little paprika over the top if you would like.

Cook at 375 degrees (F) for 35 minutes. Remove cover and bake another 15 minutes until golden brown.

Makes 6 servings

Nutrition Info per serving:
Calories: 195 Fat: 17.4 g Net Carbs: 4.2 g Protein: 5.1 g

As this stands, this is a nice vegetarian dish.  Want to make a main dish out of this?  Add about 6 to 8 slices of bacon torn into pieces or 1 1/2 cups of ham cut into cubes.  Just add them to the middle layer, then put on the top layer of turnips.