Category Archives: Recipes

Desserts, Recipes

Chocolate plus Avocado equals dessert?

Recently, I watched a Food Network Show in which one of the chefs on the show made a Chocolate Avocado Mousse and I was intrigued. For one thing, they talked about the creamy, rich flavor of the dessert. I decided to try to make a low carb version. I found three slightly different recipes, including one from Food Network’s site, and I combined them with my low carb ingredients to make four servings.

To be honest, I’m undecided about this as a flavorful chocolate dessert. It’s not bad, but it isn’t your grandma’s chocolate mousse. The avocado makes it taste richer in fats, but doesn’t really add any flavor to it. What I did notice was the texture, which is creamy, but also has a little grit even though I thoroughly processed it in the food processor until it was smooth. The roomie wasn’t thrilled, agreeing that it didn’t taste bad, but it wasn’t the tastiest mousse either.

Where this might be beneficial to people would be if you are lactose intolerant, since you can use almond or coconut milk to make this version, or if you want to get the benefits of avocado, but you don’t actually care for the taste. The chocolate masks it well. Ultimately, it’s up to each person to decide if they think this is a delicious dessert or not.

I have eaten it two or three times and find that a little makes a pretty good topping on a scoop of low carb ice cream. If you layer it in a glass with orange or cherry flavored whipped cream, it might be a better balanced flavor that cuts the extreme chocolate richness. If you give it a try, post a comment before to let me know what you thought and how you served it.

Chocolate Avocado Mousse

1/2 cup Sugar-free Chocolate Chips
1 tablespoon Butter
2 very ripe (8 ounce) Hass Avocados, peeled and pitted
6 tablespoons granulated Sugar Substitute
1/3 cup Almond Milk or Coconut Milk
2 tablespoons Heavy Cream (optional)
1 teaspoon Vanilla Extract
1/8 teaspoon fine Salt
Melt the chocolate chips with a little butter in a double boiler or put in a microwave safe bowl in a microwavable container with water in it for about 1 minute, then stir. Stir until the chocolater is completely melted. You may have to microwave a couple of time in 30 seconds increments

Here comes the hard part. Put all the ingredient in a food processor or blender and process until it is creamy and smooth. I actually added the cream to it because it was so thick and too chocolaty for my tastes. You can add additional almond milk instead if you want it thinner.

Spoon into four 1/2 cup serving bowls or glasses. Chill in the refrigerator for a couple of hours before serving. It keeps a couple of weeks in the refrigerator.

Would be great layered with cherry-flavored whipped cream (or orange flavored) and a fresh cherry on top.

Nutrition Information per serving:
Calories: 341 Fat: 23.7 g Net Carbs: 4.4 g Protein: 2.5 g

Recipes, Vegetables & Salads, Vegetarian

Summery Squash Side Dish

It’s summer squash season, not that we can’t get a lot of these tasty vegetables year-round these days, but in summer the produce seems especially plentiful. I’ve done zucchini chips, sautes, stir-fries, and other ways to prepare the squash. Recently, I saw a recipe for corn souffle, using fresh corn. Why not squash? I asked myself. And immediately adapted the recipe to a mix of summer squash. This recipe makes four servings, a little over 1/2 cup per serving, but use a 1 cup souffle dish since it will rise and then collapse.

With just the two of us to eat them, I stored 2 cooked ones in the ‘fridge for a couple of days and the herbs seemed to settle into it better making it more flavorful, so don’t be shy about making it one day and eating it a day or two later. You can also prepare it ahead of time and cook it later in the day to save time. This is a great side dish with chicken, steak, pork chops or seafood.

Summer Squash Souffle

3 cups chopped Zucchini, Crookneck, or other Summer Squash
1/2 cup shredded Cheddar cheese
1/4 cup Heavy Cream
2 large Eggs
1/4 teaspoon Salt
1/4 teaspoon  freshly ground Black Pepper
1/8 teaspoon crushed Red Pepper Flakes
2 tablespoons Bacon Pieces (1 slice, optional)
1/2 teaspoon Garlic Powder
1/2 teaspoon Oregano
1 teaspoon Chopped Chives or Parsley

Preheat the oven to 400 degrees (F.). Prepare the ramekins (souffle dishes) by spraying with cooking spray, going all the way up the sides.

Put all the ingredients except the bacon and the chives or parsley into the bowl of a food processor or blender. Pulse until mixed, then turn on long enough to make a smooth puree.

Divide evenly among the four ramekins and place them on a baking sheet. Sprinkle the bacon bits and chives or parsley over the top. Bake for 25 to 30 minutes until they are puffed and golden. Take a photo immediately because they will fall as soon as they begin to cool. The sooner you serve them, the fluffier they look.

Makes four yummy servings.

Nutrition Information per serving:
Calories:166.5 Fat: 13.3 g Net Carbs: 3.7 g Protein: 8.4 g

Main Dish, Poultry, Recipes

Variation on a theme: Artichoke & Bacon Chicken Alfredo

Last week, I posted a recipe for the pizza version of Artichoke and Bacon with Chicken. But this is also a great dish when made in a skillet without the pizza crust. It’s easy to make and can be made in one pan, or one skillet and a baking pan.  This one has gone into our make frequently file.  Trust me, it’s that good. My recipe.

Artichoke, Bacon & Spinach Chicken Alfredo

2 skinless Chicken Breasts (about 12 to 16 oz)
2 slices Thick Sliced Bacon, cooked and broken into pieces.
1/2 cup Artichoke Hearts
1/4 cup fresh Spinach leaves
1/4 cup Ricotta Cheese, whole milk
1 cup Mozzarella Cheese, whole milk, shredded
1/2 cup  Vodka Pasta Sauce or other low carb Alfredo Sauce
1/4 teaspoon Seasoning Salt
1/4 teaspoon ground Black Pepper
1 tablespoon Parmesan Cheese, grated
1 tablespoon Olive Oil

Preheat oven to 365 degrees (F.).

Generously sprinkle the chicken breaks with seasoning salt and pepper. Cut the chicken breasts across the meat part way through without going all the way through to leave four pockets along the length. This is similar to Hasselback chicken.

Take one or two spinach leaves and add 1/2 tablespoon ricotta cheese in the middle, then fold and put into one of the cuts in the chicken. Repeat seven times, placing one spinach packet in each of your cuts. Divide the bacon into eight groups and stuff into each of the cuts.

The chicken before the sauce and cheese are added to the pan. You can just see the ricotta and spinach leaves peeking out from the slits.

In a skillet that can go into the oven, such as a cast iron one, add one tablespoon Olive oil and place each breast in the pan and brown slightly on the bottom, about three minutes. Distribute cut up artichoke hearts over the chicken and sprinkle with Parmesan Cheese. Spoon the Alfredo sauce over the top, spreading it smoothly over the chicken, then sprinkle the mozzarella cheese on top.

Bake for 30 to 35 minutes until the cheese is melted and lightly browned. Remove, let cool about five minutes to allow the cheese to set, then serve.

Makes 2 to 4 servings.

Nutrition Information per servings (2 servings):
Calories: 518 Fat: 30.2 g Net Carbs:5.0 g Protein: 55.3 g

Breads, Italian Inspired Recipes, Main Dish, Recipes, Vegetarian

Creating a pizza like take and bake

All during the Olympics, I kept seeing an advertisement for a take and bake pizza with chicken, bacon, and artichoke hearts.  Man, did my taste buds scream for a piece of that.  Instead of giving in to the urge to buy a high carb pizza, I made a low carb one instead.  In fact, I made it two ways that are very similar, but both are filled with more meat and vegetables than the take and bake version.  Here’s how I made mine.

For the crust, I used LC Foods low carb pizza crust that you can purchase pre-made or buy the pizza flour mix and make your own.  You can also use a cauliflower pizza crust, a chicken pizza crust, or this flax meal flat bread crust.  I wouldn’t recommend the chicken crust since you’re putting chicken on top, but it would still work.

Pre-cook the crust as described in the previous links so it is partially cooked.

Made with zucchini and asparagus added.

Chicken, Bacon, Artichoke, Zucchini and Asparagus Pizza

For the toppings:
1 cup cooked Chicken Breast or Thighs, chopped or shredded
1/2 cup Artichoke Hearts, cut into bite-sized pieces
4 slices of thick-sliced Bacon, cooked and broken into pieces
1/2 cup Alfredo Sauce, such as Barilla (look for lowest carb one)
1 Zucchini, thinkly sliced
4 spears Aspargus, medium spears, cut into 1/2 inch pieces
Crushed Red Chile Peppers, dried (optional)
1 cup Mozzarella Cheese
Parmesan Cheese to taste

Preheat oven to 450 degrees (F.)

Put pizza crust on a pizza stone or pan, then spread with the Alfredo sauce, taking it as close to the edge as possible. Put the zucchini slices on top of the sauce, placing them evenly around the pizza. Distribute the chicken next, then the artichoke hearts, followed by the asparagus pieces. Sprinkle the crushed red peppers on, if you wish, then cover the top with mozzarella cheese. Sprinkle on a little Parmesan cheese now or add it after the pizza comes out of the oven.

Bake for about 20 minutes until the cheese is melted and lightly browned. I kind of like my cheese a little more crusty, so I cook it a little longer. Let cool for 5 minutes for the cheese to firm up, then cut and serve.

Makes eight slices or four servings.

Nutrition Information per serving (without crust):
Calories: 230 Fat: 15.2 g Net Carbs:4.2 g Protein: 16.5 g

Made with spinach added.

Chicken, Bacon, Artichoke and Spinach Pizza

Variation on the basic pizza:

1 cup cooked Chicken Breast or Thighs, chopped or shredded
1/2 cup Artichoke Hearts, cut into bite-sized pieces
4 slices of thick-sliced Bacon, cooked and broken into pieces
1/2 cup Alfredo Sauce, such as Barilla (look for lowest carb one)
1 cup Baby Spinach
1 cup Mozzarella Cheese
Parmesan Cheese to taste

Make the same way as above, but replace the zucchini layer with spinach leaves.

Makes eight slices or four servings.

Nutrition Information per serving(without crust):
Calories:222 Fat:5.2 Net Carbs: 2.7 g Protein: 16.1

Depending on the type of crust you use, the carb count will vary from about 1 net carb to 3 net carbs additional. The LC Foods pizza crust is 3 net carbs.

Want to go vegetarian? Leave off the bacon and the chicken and add more zucchini and asparagus or spinach to the pizza, along with a cup of the artichoke hearts.

Recipes, Vegetables & Salads

Southern Treat of Oven-fried Green Tomatoes

My first post for August and I’m sorry about that.  It’s been a busy couple of weeks with my mini-cookbook, Breakfast Choices for a Low Carb Lifestyle coming out at the end of July followed by an unexpected medical issue last week that left me with a bandaged face and poor vision.  Doing better now, so I want to get a recipe up that I hope you will enjoy.

If you’re from the southern United States, you’ve probably counted Fried Green Tomatoes as one of the best things about tomatoes in the spring and summer. They are picked before they begin changing colors and the larger, the better. Slice them about 1/4 inch thick and dip them in seasoned flour to create a special treat made the low carb way. I did try to fry these, but the flour and egg mixture didn’t want to stay on the tomato. It’s a problem I’ve encountered before with using low carb flours. But if you bake them in a hot oven, they get crispy and delicious.

Oven-Fried Green Tomatoes

1 Green Tomato, medium to large
1/4 cup Coconut Flour or other Low Carb Flour
1/3 cup Flax Meal
1 large Egg
2 tablespoons Parmesan Cheese, grated
Pinch Black Pepper
1/2 teaspoon Spicy Red Chili seasoning

Preheat oven to 400 degrees (F.) Prepare a baking sheet with aluminum foil and spray with cooking spray.

Slice the tomato into four to six slices, about 1/3 inch thick.
Put the almond flour into a saucer. Break the egg into a bowl and beat with a little water. In another saucer, put the flax meal, Parmesan cheese and seasonings.

Dip each slice in the flour, then in the egg and then the flax mixture, pressing the flax into the tomato until it sticks.

Place on the prepared baking sheet. Repeat with each slice. If you don’t have enough flax mixture, add a little more plus more seasoning. This can vary with the size of the tomato slices.

Bake in the oven for about 15 to 20 minutes until the slices are sizzling and golden brown.

Serve with a mayonnaise-based dressing or a low carb Ranch Dressing. Delicious as a side dish or as a snack.

Makes 2 servings.

Nutrition Info per serving:
Calories: 249 Fat: 18.3 g Net Carbs: 4.6 g Protein: 12.1 g

Note: You can fry these instead of baking them, but I had trouble with the batter staying on the slices when they are fried. If you wish to fry, use a small pan and add about 1/4 inch of oil to it.