Category Archives: Recipes

Recipes, Vegetables & Salads

Simple Creamed Cauliflower Is Wonderful

As I was trying to come up with something a little different and along the lines of a creamed potato dish, I hit on making creamed cauliflower. It turned out to be absolutely delicious, as well as being easy to make. The nutmeg adds a subtle flavor that really makes it special. This would go great with your Thanksgiving or other holiday turkey or with just plain roasted chicken.  I’ve tried this with both Mozzarella and Parmesan cheeses and while I prefer the Mozzarella, both are very good.

Creamed Cauliflower

2 cups Cauliflower, chopped
1/4 cup Heavy Whipping Cream
2 tablespoons Butter
1/4 teaspoon Nutmeg, ground
Pinch Salt
1/2 teaspoon Sugar Substitute
1/2 cup Mozzarella Cheese, shredded or Parmesan Cheese, shredded

If using fresh cauliflower, par boil for two minutes or put in the microwave, one cup at a time, for 1 minute each cup. Melt butter in a medium sauce pan and add the cauliflower. Add the cream, nutmeg, salt and sugar substitute and stir well. Cook over medium heat for about 10 minutes, stirring frequently. Use the spoon to break any large pieces up into smaller pieces. When almost fork tender, add the mozzarella cheese and stir until melted. Continue cooking and stirring until the sauce is thick. Serve hot.

Makes 4 servings

Nutrition Info per serving:
Calories: 140.6 Fat: 11.4 g Net Carbs: 3.8 g Protein: 5.4 g

Breakfast & Brunch, Desserts, Recipes

German Apple Pancake Is Easy and Great

Back before I went to the low carb lifestyle, I used to make this pancake often and with other fruits than apples.  It works very well with pears and peaches instead of apples.  Technically, none of those fruits are on the okay list for Atkins phase 2 or phase 3, but lately Atkins has been allowing more of these “forbidden” fruits to their list.  They put out a recipe using peaches, so I think the best bet is to just be careful of the number of carbs in the total dish and not do it too often.

I use a combination of CarbQuick and almond flour for the pancake part.  You can use all almond flour or a combination of almond flour and coconut flour (use 1/2 the amount called for of coconut flour if you use it.  It expands with liquid.)  I don’t like coconut flour as well for baking because the texture is kind of gritty, but if you use a small amount, it works very well.

To make a great breakfast, serve this with bacon and eggs, or just bacon or ham.  Great start for the day.  To make a nice dessert out of it, put a dollop of whipped cream on top and/or a bit of sugar free caramel syrup.

German Apple Pancakes

1 tablespoon Butter, unsalted
2 Eggs
2 tablespoons Carbquick
2 tablespoons Almond flour
2 tablespoons Unsweetened Coconut Milk
1/8 teaspoon salt
2 teaspoon Sugar Substitute
1 medium Apple, cored (peeling optional)
1/4 teaspoon Vanilla Extract
2 tablespoons Sugar Substitute
1/2 teaspoon Cinnamon, ground,
1/4 teaspoon Clove, ground

Preheat oven to 400 degrees F. Put 8 inch pie tin into the oven to heat.

In a bowl, beat together the flours, eggs, coconut milk, 2 teaspoons sugar substitute and salt.

Cut the apple in half, then slice into thin pieces. Put slices in a small bowl, add cinnamon, clove and 2 tablespoons sugar substitute

German Apple Pancake cooked in a cake tin.

Remove the pie tin and put the butter in the hot tin and swirl it around to coat the bottom and sides of the pan. Be sure to use a pot holder when holding the tin. It will be hot enough to melt the butter.

Layer the apples over the bottom of the buttered tin then pour the flour and egg mixture over the apples carefully.

Bake for about 20 minutes until the pancake is golden brown. It will puff up while cooking. Cut into quarters and serve immediately. Add a little whipped cream topping if you wish.

Makes 4 or 6 servings, depending on how many carbs you have to spare.

Nutrition Info – 4 slices – per slice
Calories: 120 Fat: 8.1 g Net Carbs: 6.3 g Protein: 4.8 g

Nutrition Info – 6 slices – per slice

Calories: 80 Fat: 5.4 g Net Carbs: 4.2 g Protein: 3.2 g

 

Recipes

Warm Up With A Welsh Broccoli Bacon Soup

An unseasonably cold weather front moved into the Reno area on Saturday with high winds and lots of chill, so the idea of a nice, warming soup was really appealing. I had been thinking about a broccoli cheese soup for a few days anyway, so this was the ideal time to do it. For my soup, I used a Welsh White Cheddar Cheese, hence the name Welsh Broccoli Bacon Soup. You can use any strong Cheddar if Welsh isn’t available at your grocery. An Irish White Cheddar would be very close to the same flavor. I find the Irish and Welsh cheeses do have a stronger flavor than American cheddar.

Another unusual ingredient in this soup is Daikon Radish, which is standing in for potatoes. It’s probably not something that you ever thought about using in a soup (or maybe you’ve never tried it at all), but it does a really good job at pretending to be a potato. The cooked texture is similar and the taste is mild, with a hint of pepper. In case you’re not sure what a Daikon radish is, it’s the big, long white root that looks like a huge tuber, which it is. It has a mild pepper taste and is very versatile from using it raw in salads, to roasting, boiling, frying or even making hash browns. I often mix it with turnips and cauliflower to make a mashed vegetable in place of mashed potatoes. The Herbs de Provence add a unusual flavor to the soup with a hint of lavender and fennel in it.

Welsh Cheddar, Broccoli and Bacon Soup

2 cups Broccoli, fresh, chopped
1 cup Daikon Radish, diced
1/2 cup Onions, chopped
4 cups Chicken Broth or 4 teaspoons Better than Bullion Chicken and 4 cups Water
2 oz Welsh White Cheddar Cheese
1/2 cup Heavy Whipping Cream
1/2 cup Mushrooms, fresh, chopped
3 slices Thick Sliced Bacon, cooked and broken into pieces
1 teaspoon Herbs de Provence
1/4 teaspoon Dried Celeraic leaves
Salt and Pepper to taste

I used the food processor to chop the broccoli into very tiny pieces, but if you would prefer to see larger pieces, by all means don’t chop them finely.

In a large sauce pan, add the chicken broth or bullion, the herbs, the broccoli, onions and daikon cubes. Bring to a boil, then reduce the heat to a medium simmer. Add the mushrooms and bacon. Let simmer for about 30 minutes. Stir a couple of times.

Add heavy cream, mushrooms and cheddar cheese. Reduce heat to a low simmer and let it cook another 30 minutes, stirring occasionally. If it isn’t thickening up, you can continue to cook it until it gets thicker or add 1/2 tablespoon of cornstarch or Thick-It-Up.

When adding thickener, mix the thickener in a cup with enough water to make a paste. Add a couple of tablespoons of the soup mixture and mix it in, then add more of the soup mixture and blend it in. Repeat until the cup is mostly full of blended soup mixture, then add it to soup pot and stir well to mix it. This will prevent the thickener from forming lumps in the soup.

When the soup is the consistency you prefer, it’s ready to serve.

Makes four 1- 1/3 cup servings

Nutrition Info per serving: (a little higher with corn starch)
Calories: 205 Fat: 17.2 g Net Carbs: 4.4 g Protein: 7.0 g

Main Dish, Pork, Recipes

Peachy Pork Delights the Taste Buds

I spotted some really lovely, fat country style pork ribs at the store the other night, so I bought a package.  I thought I could bake them with BBQ sauce, but I wanted to try something a little different.  I saw a recipe for country style ribs done with papaya, but I had half a peach in the refrigerator that I needed to use.  So, I thought why not make it with peach instead?

This recipe is mostly mine even though it was inspired by another one, but that’s really how recipes develop.  You see something and you think, “why not try it this way and change or add this ingredient”?

This came out deliciously with a lovely hint of peach in the sauce and it is low carb!  I used Heinz Chili Sauce instead of tomato sauce, but either works.  You can also add in 1/4 cup of Bell Peppers for a little more flavor and spice.

Peachy Country Pork Ribs

1 clove Garlic
1/2 large Peach, peeled and cubed
1/4 cup Water
1/4 cup White Wine or Sherry
2 tablespoons Sugar Free Honey
or Sugar Substitute
2 tablespoon spicy Tomato Sauce or Chili Sauce
4 large Country Pork Ribs, boneless (about 12 to 16 oz.)
3 tablespoons Olive Oil
1/4 cup chopped Onions
Salt & Pepper to taste

Put the garlic, peach, water, wine, honey, tomato (or Chili sauce) into the food processor and pulse several times until it is liquefied.

Cut the pork ribs into 4 pieces so that you have 16 pieces. Heat olive oil over medium high heat in a large skillet, then add the onions and sauté a minute. Add the pork and cook and stir until it is lightly browned on all sides. Add the sauce and stir to coat all the meat. Reduce heat to a high simmer and cook for 30 minutes. Check on the pan, stir the meat and turn it over, then cook another 30 minutes until the sauce is thick and the pork is done.

Makes 4 average servings – one whole pork rib per person.

Nutrition Information per serving:
Calories: 416.2 Fat: 32.4 g Net Carbs: 6.2 g Protein: 20.8 g

Desserts, Mexican/Spanish Recipes, Recipes

Light and Delicious Pumpkin Flan

Fall is beginning to really arrive in many parts of the country.  Here, in the Truckee Meadows of Northern Nevada, it’s an overcast, blustery day and trees are beginning to change colors.  My pear tree is a mixture of red-orange and golden leaves from the multiple varieties grafted onto it.  My pumpkin vine failed to produce any pumpkins, but luckily, the grocery stores have canned available.  I usually pick up several cans in the fall to last me year ’round because I love pumpkin!  I like to have Pumpkin Butter with my low carb muffins or spread it on the top of little cakes.  Pumpkin pie should be savored year-round.  Not to mention those Pumpkin Madeleine cookies that I posted recently or luscious Pumpkin Cheesecake.   And there’s the old stand-by for breakfast, Pumpkin Pancakes!

So, here is another lovely pumpkin dish.  A flan is a Spanish dish that is like a custard, usually with a caramel sauce, and it is very easy to make.  My recipe will make six little ramekins of these delicious desserts.  You will need six 1 cup ramekins or you can make them in a muffin tin.  Just be sure you have a pan large enough for the tin to sit in.  My recipe uses coconut milk or almond milk, so it is good for those of you who can’t tolerate cow’s milk.  It also makes it lower carb than using heavy cream, but you can substitute that in if you prefer the richer taste.

Not crazy about pumpkin?  Are you nuts!  Seriously, I know there are some people who don’t really like it, but you can try this Orange Flan recipe instead. (It’s near the bottom of the new page.)

Light Pumpkin Flan

3/4 cup Sugar Free Maple Syrup
3 large Egg
1/3 cup Sugar Substitute
3/4 cup Pumpkin Puree
1 tablespoon Pumpkin Pie Spice
1/2 teaspoon Ground Clove
1 – 1/2 teaspoon Vanilla
1/4 teaspoon salt
1 -1/2 cup Almond Milk or Coconut Milk (or heavy Cream)

Preheat oven to 300 degrees.

Heat maple syrup in a small pan over medium heat and add 1 tablespoon of granulated sugar substitute.  Cook until the sugar is blended in.

Butter or spray six one cup ramekins or six large muffin wells, put 2 tablespoons of the syrup in each and roll around the bottoms to coat. Mix the remaining ingredients together until smooth. Pour into ramekins, dividing mixture evenly to about 1/2 inch from the top.

Put the ramekins or muffin pan into a large pan that is deep enough to add water at least half way up the sides of the pan or ramekins.  Be careful not to get water in the ramekins.  Carefully place in the center of your oven.

Bake for 50 to 55 minutes or until the custard is set. Chill for at least 4 hours before serving. Garnish with a dollop of whipped cream or cool whip.  You can also top with a few roasted pumpkin seeds for a bit of crunch if you like.

Makes 6 servings.

Nutrition Info with almond or coconut milk:
Calories: 59 Fat: 3.2 g Net Carbs: 2.4 g  Protein: 3.8 g

Nutrition Info with heavy cream:
Calories: 256.8 Fat: 24.6 g Net Carbs: 4.1 g Protein: 4.8 g