Category Archives: Recipes

Mexican/Spanish Recipes, Recipes, Vegetarian

Variations on Enchiladas

The seasons begin to turn, and I have been craving a little Mexican food this past week. It’s a fundamental part of my diet since I grew  up in a Southwest border town. But I also wanted to use a meatless variety choice, so I went for this adapted recipe for enchiladas. Just cheese in these logs of tortillas is common and can be found in most Mexican restaurants, so a little twist or two on the recipe makes it a more interesting and flavorful combination. This version is destined to become one of my favorites for a Meatless Monday or any time you want a light dinner.

For my ingredients, I used Great Value Fiesta Cheese mix, found at Wal-Mart, which includes four varieties of Mexican cheese and is really low in carbohydrates. You can select other cheese mixes or just Monterrey Jack cheese. I also used Jalapeno Cheese, which adds just a little kick. The butternut squash is a delicious, but mild stand-in for meat and adds a little substance to the dish.

Other add-ins could include chopped olives, chopped green chiles, green onions, chopped and cooked tomatillos, and additional seasonings such as cumin, cayenne pepper, and cilantro to adjust it to your preferences. Also, I made this batch with red enchilada sauce, but you can use green chile enchilada sauce or green chile salsa. Each change will affect the overall Carb count though. Anytime you are making Mexican food, you can expect the net carbs in the dish to push toward the 10 net carb mark, so figure any changes into the meal.

Photo: Enchilada cut open.
Enchilada cut open to reveal the cheesy interior. I served mine with a apple, kohlrabi, and cabbage coleslaw

Butternut and Cheese Enchiladas

4 ounces Cream Cheese, softened
1/2 cups Salsa
1/4 cup Onions, chopped
1/2 cup Jalapeno Jack Cheese, grated or shredded
1 cup Butternut Squash, cubed
1/2 cup shredded Monterrey Jack cheese or Mexican Cheese Mix
6 7-inch Low Carb Tortillas
1 cup Red Enchilada Sauce
1/2 cup shredded Cheddar Jack Cheese

Preheat oven to 350 degrees (F.)

Cook the butternut squash cubes for 1 to 2 minutes in a microwave until they are just tender. Set aside.

In a large bowl, add the cream cheese and salsa and beat it to mix together. (I used a wooden spoon to work it together, but you can also use a hand mixer.) Add the onions and 1/2 cup Monterrey Jack or Fiesta Cheese and mix together well, then stir in the butternut squash. This is the filling for your enchiladas.

In a baking pan or a oven-safe skillet, add 1/2 cup of the enchilada sauce to the bottom of the pan. Spread 1/6th of the filling down the middle of a tortilla and roll it into a log over the filling. Place seam down in the pan. Repeat with the next 5 tortillas, fitting them snugly into the pan or skillet. Spread the remaining enchilada sauce over the top and sprinkle with 1/2 cup Cheddar Jack or more Mexican Cheese Mix.

Photo: Enchiladas in a pan.
Six enchiladas just out of the oven in a square copper skillet.

Bake for 25 to 30 minutes until the cheese is melted. Let sit for a few minutes, then use a spatula to remove each enchilada to the plate. Serve with a salad or Spanish riced cauliflower.

Makes 6 servings.

You might also like Chicken Enchiladas with Zucchini,  Cast Iron Skillet Enchiladas, and Apple, Kohlrabi and Carrot Slaw.

Photo: Info for Enchiladas

Italian Inspired Recipes, Vegetables & Salads

Meatless Pizza Monday

Photo: Zucchini, Eggplant, & Beets Pizza

Who doesn’t love pizza? And what do we miss when trying to stay low carb? You betcha! Good news. We have pizza crust alternatives that work very well for making pizza. If you haven’t tried any of these, give them a shot. First, there’s the cauliflower crust, which you can make yourself or now buy at places like Trader Joe’s and Whole Foods. For that matter, you can order them online from Amazon. However, check the carbs on these as some of them are higher than making them yourself.

You can also make a pizza crust using low carb flour. I use LC Foods Pizza and Calzone mix to make this delicious crust, but I have also used DCC All Purpose Flour to produce an equally good, but slightly sweeter crust. You can also use a large portobello mushroom as a pizza base. While white meat chicken makes a great pizza base, that doesn’t work so well on Meatless Monday. You can also use a low-carb tortilla to make a fairly crispy crust, but be careful not to overcook it.

For this recipe, I’ve provided the toppings only and the carb count is just for them, so add in the count for the pizza base. My pizza recipe makes two personal-size pizzas, but you can make a larger eight-inch pizza and cut it in half. I like to cook my pizza on a rack since that allows the underside to brown evenly as well as the top. I really like this combination of vegetables and seasoning, but you can adapt it to others if you like. When buying pasta sauce, check the carb count. I used one that comes in at 3.5 net carbs for 1/4 cup.

Zucchini, Eggplant, and Beets Pizza Toppings

2 small Pizza Crusts
1/2 cup Zucchini, 1/4″ slices
1/4 cup Golden Beets, diced
1/4 cup Japanese Eggplant, thinly sliced
1/4 cup Spinach, fresh
1/4 cup Pasta Sauce
1/3 cup Mozzarella Cheese, shredded
Mrs. Dash Garlic and Herb Seasoning

Preheat oven to 425 degrees (F.)

Cook pizza crusts for 5 to 10 minutes if it isn’t already partially cooked.

Cook diced beets in a microwave for one minute. You can use the zucchini and eggplant raw or sauté them in a pan with a splash of Olive Oil for a couple of minutes to soften.

Spread 2 tablespoons of the Pizza Sauce on each pizza crust. Arrange the zucchini and eggplant slices on top of the sauce, then distribute the beets on top of them. Arrange enough spinach leaves over the tops to cover them. Sprinkle cheese over the top.

Bake for 15 to 20 minutes until the cheese is melted and the crust is browned.

Serves two.

Photo: Nutrition Count for Pizza Toppings

Links to recipes for Low-Carb Flour Pizza Crust and Cauliflower Pizza Crust.

Breads, Recipes

If it’s Halloween, it must be Pumpkin Bread

Image: Pumpkin Loaf

I can’t believe I haven’t published a pumpkin bread recipe since pumpkin is one of my all-time-favorite flavors. This recipe is so delicious and really easy. The cream cheese adds flavor and texture to the loaf. I seldom specify a low carb flour, but in this case, I do recommend using Dixie Carb Counters All Purpose Flour to make a wonderful bread loaf. It will still turn out well using other flour replacements, such as almond flour, soy flour, or coconut flour, but not textured as beautifully.

Note if you use coconut flour, halve the amount it is replacing (1 cup of flour = 1/2 cup of coconut flour) and add two eggs or two egg whites since the rise will come from the eggs. Of course, other flour choices might change the net carb count.

Pumpkin Cream Cheese Loaf

4 ounces Cream Cheese, softened
1/4 cup Butter
1 Sugar Substitute
1/4 cup LC Foods Sweet Brown or more sugar substitute
2 tablespoons Swerve Brown sugar blend
2 Eggs
1 cup canned Pumpkin
1 1/4 cup DCC All-Purpose Flour or other low-carb flour
1/2 cups Almond Flour
1 teaspoon Baking Soda
1/4 teaspoon Baking Powder
1/2 teaspoon Salt
1 tablespoon Pumpkin Pie Spice
1/2 cup chopped Pecans or Walnuts

Preheat oven to 350 degrees (F). Prepare a 9x5x3-inch loaf pan. I prefer using a layer of parchment paper on the bottom to prevent sticking, then spray with cooking spray over the bottom and up the sides.

In a large bowl, add the cream cheese, butter, sugar, brown sugar, and Sweet Brown (if you are using) in mixing bowl. Beat until creamed together. Beat in eggs, adding one at a time, then add the pumpkin.

In another bowl, mix the flour, soda, baking powder, salt, and spices. Whisk until mixed. Pour the dry ingredients into the egg and cream cheese mixture and stir together until the flour is mixed in and evenly moistened, but don’t over mix. Stir in the nuts. Spoon into the loaf pan and spread it evenly.

Bake for 60 to 70 minutes until a toothpick inserted in the middle comes out clean. Remove and cool for 10 minutes, then remove from the pan. If the sides are stuck, use a plastic knife or thin blade to go around the edges of the pan, then invert over a plate. Let cool on a rack.

Makes 12 slices.

Image: Nutrition Info for Pumpkin Loaf

Main Dish, Recipes, Vegetarian

Celebrate the Harvest with this Meat-free Quiche

Image: Harvest Quiche

For many years, I’ve made my quiches with ricotta cheese. It adds firmness and texture to the mix so the egg doesn’t seem so much like custard.

This crustless, meatless quiche has plenty of fall vegetables, including a nice serving of mushrooms, to satisfy your hunger. Nearly every plant I used came from my garden in the almost last harvest of the year, and you can find them all in grocery stores now if you don’t have an outdoor source of your own.

I used Bakesquick for my flour to give the quiche a little more body and fill in for the missing crust, but it is optional. The recipe works quite well without it. Likewise, chili spices are optional, but I like a little kick in my food.

Feel free to substitute other vegetables if you don’t like one. Just be aware some vegetables may be a little higher in carbs, but most will come in close to the same amount. Hope you enjoy the recipe.

Photo: Harvest Ricotta Pie, top view

Harvest Spinach, Zucchini, & Ricotta Quiche

3/4 cup Spinach, fresh and torn (about 2 handfuls)
1 cup Zucchini, sliced
1 1/2 Tomatoes, ripe, 6 slices
1/2 cup Ricotta Cheese, whole milk
2/3 cup Cheddar Jack Cheese, shredded
1/2 cup Irish Cheddar Cheese (Or other sharp cheddar), shredded
4 Eggs, beaten
1/2 cup Whipping Cream
1/2 cup Mushrooms, sliced
3 Mini-Peppers, sliced down the middle
1/4 cup Low Carb Flour (optional)
1 teaspoon Garlic and Herb seasoning
1/2 teaspoon Chili Spices (optional)

Preheat oven to 375 degrees (F.) Prepare a 9-inch deep dish pie plate by spraying with cooking spray.

Slice all the vegetables and set aside.

In a large bowl, add the ricotta cheese, the beaten eggs, and seasonings and whisk together until well mixed. Stir in the low carb flour if you are using it and mix until smooth. Set aside.

Line the bottom of the pie dish with sliced zucchini. This should make a fairly solid base for the pie. Top with mushrooms and spread them evenly. Put the torn spinach over the top and press it down a little.

Pour the egg mixture over the top, using a spoon to spread it evenly over the spinach. Place a slice of tomato at equal intervals around the edge to mark each slice. Place one-half chili between each tomato slice.

Bake for 45 to 50 minutes until the pie is set and a toothpick inserted in the middle comes out mostly clean. Let sit about 10 minutes before serving.

Makes six servings.

Image: Nutrition Information for Harvest Quiche

Asian Recipes, Recipes, Seafood, Soups and Stews

Thai Coconut Soup Bring the Flavor

Photo: Thai Coconut Soup

This week’s “Meatless Monday” recipe isn’t entirely without “meat,” but as I understand it, seafood isn’t included in the ban. I’m using shrimp in this tasty and slightly-spiced soup, but if you’re vegetarian or don’t want to eat seafood, then you can leave it out or replace it with cubes of firm tofu.

The base recipe came from the Atkins web site; however, I added more to it to make it a heartier soup. While it is delicious, it isn’t completely filling, so maybe you can add a salad and/or a low carb roll or even make a grilled cheese sandwich to accompany. Although the recipe makes six one-cup servings, it is low enough in carbs that you can make four servings and gain another half cup of yum. You can also increase the amount of shrimp in it.

Thai Coconut Soup

3 cups Chicken Broth
13.5-ounce can Unsweetened Coconut Milk
1 piece fresh Ginger, 1-inch, peeled and cut into 1/8-inch slices
1/2 cup Spinach or Bok Choy, chopped
2 tablespoons Fish Sauce or Worcestershire Sauce
1 Jalapeño Pepper, finely chopped
1 tablespoon grated Lime Zest
1 teaspoon Sugar Substitute
1/2 pound medium Shrimp, peeled and deveined
4 ounces Mushrooms, cut into 1/4-inch slices
1/2 cup Daikon Radish, cubed
2 Green Onions, thinly sliced
1/4 cup chopped fresh Cilantro (optional)
1 tablespoon fresh Lime Juice

Peel and chop or slice all the vegetables before you begin to cook. Cut the daikon into  small cubes so it will cook quicker.

In an eight cup pot, add the chicken broth, coconut milk, ginger, jalapeño, fish or Worcester Sauce, lime zest, and sugar substitute. Cook on medium heat until it comes to a boil, stirring a few times, then reduce the heat to low, partly cover the top, and continue to simmer for 10 minutes. Remove the ginger slices and discard. Add the daikon and cook another 10 minutes to soften the daikon.

Add shrimp, mushrooms, and bok choy or spinach, Stir well and cook until shrimp are cooked, about four minutes. Stir in the green onions, cilantro if using, and the lime juice.

Spoon into bowls and enjoy.

Nutrition Information

Nutrition Info: Thai Coconut Soup with Shrimp

Nutrition Info for Thai Coconut Soup