Category Archives: Vegetables & Salads

Turnips Can Be Healthy

Continuing to move blog entries over, here is one from June 13, 2012, talking about one of my favorite vegetables — turnips. Two great recipes.

Ok, I admit that turnips are probably not on most people’s favorite vegetable list or even on the buy now and then list. And I will also admit that until a few years ago, I hadn’t even tried a turnip. I was beginning to ease into it a little though thanks to a Scottish Clans Burns Supper at Circus Circus Casino where the chef prepared traditional dishes for the catered affair that included haggis and “tatties and neeps” (potatoes and turnips). The flavor was intriguing and it was quite tasty.

When I went back into a low carbohydrate diet, I began looking at the turnip more closely since the carbs in a turnip are easily 1/4 of the amount in a potato (3” potato is about 65 carbs, 8 of which are fiber and a medium turnip is less than 8 carbs and a little over 2 are fiber). Would turnips be a good substitute for potatoes?

Before the arrival of the potato on the European continent, turnips were used in many of the ways that potatoes are used – roasted, boiled, stewed, cooked in hash and other ways. So, the use was very much the same. The flavor is not the same as a potato, but similar. The turnip needs to be peeled as the skin is bitter, so that might explain why one Irish lad I met was shocked to learn we eat the “jackets”. So with this in mind, I began auditioning the turnip in many roles that the potato had played in my cooking. I started with turnip fries and have to say, they are really good. This was followed by roasted turnips and those have become a favorite. But could the turnip replace the potato in potato salad?

I have made it several times now and even though the turnip alone is a very good replacement, the other vegetable that often steps in for potato, cauliflower, enhances the salad even more. Together the combination is a winner. Best of all, whatever potato salad recipe you use, the turnip and cauliflower combo is the low carb base for it. My recipe is my grandmother’s Texas-style potato salad that I loved while growing up, although I’ve made a couple of modifications omitting the celery in it that doesn’t agree with me and adding bacon bits for a little extra punch. So try my recipe or use your own to do your own evaluation of turnip and cauliflower salad.

Texas Style Turnip Cauliflower Salad

Replace potatoes in the salad with healthy turnips and cauliflower while still keeping the taste of  potato salad.

Ingredients:
4 medium Turnips (Approx. 1 lbs.)
4 Hard Boiled Eggs – chopped
1/2 medium Sweet Onion, chopped
1/4 head of Cauliflower (about 1 and ½ cups when chopped)
1/2 cup Celery,  diced (optional)
3/4 cup Mayonnaise (more or less to taste)
1/2 cup Bacon Bits
2 tablespoons of sugar free Sweet Pickle Relish
Salt and pepper to taste
1/2 tbsp Yellow Mustard
2 tbsp of no cal, no carb Honey Mustard Dressing (optional – I use Walden Farms)

Peel turnips, making sure to remove any of the stringy fibrous outer layer where the plant has been cut off. This will not get tender when cooked. Cut the turnips into ½ inch or bite-sized cubes. Trim the cauliflower and cut into approximately the same sized pieces as the turnips.

Add to a pot of boiling water and cook until the turnips are tender (about 25 to 35 minutes, depending on the size of your cubes). Drain in a colander.

Transfer turnips and cauliflower to a mixing bowl that gives you enough room to mix the entire salad and add onions, eggs, bacon and celery. Mix.

In a small bowl, add mayonnaise, pickle relish, mustard, honey mustard dressing and seasonings. You can use seasoning salt or other flavored salts instead of regular sea salt. Mix dressing with a spoon until all ingredients are blended.

Pour dressing over the vegetables and stir until well mixed. Cover with plastic wrap or a bowl lid and put in the refrigerator for a couple of hours to chill.

Total carbs per ½ cup serving is 6 carbs, 2 fiber, so 4 net carbs.

Another easy recipes combining turnips with green beans is delicious.

Quick and Easy Green Beans with Turnips

Green beans with turnips in a bowl served with a pan fried hamburger patty covered in mushrooms and onions.

 

1 pound Green Beans, trimmed and cut into 1 to 1 ½ inch pieces
3 medium Turnips, peeled and cut into cubes
2 oz of Salt Pork, cut into cubes
1/2 cup Onion chopped
4 slices of Bacon, cooked and diced (optional)
1 tablespoon Garlic, chopped
Salt and Pepper to taste
1 cup of Chicken Broth

Put green beans, turnips, garlic, onion, seasonings, broth and salt pork in a pot, add enough water to cover and boil until the turnips are almost tender, about 30 minutes. Add diced bacon and cook a few more minutes until the turnips are completely done.

Makes 6 to 8 servings.

Total carbs per 1/8 of recipe is about 5.3 grams – net carbs are about 4 grams.

And to complete the trio of turnip recipes, here’s the fried turnip recipe.

French Fried Turnips

Updated May, 2014 to a better way to do this.

2 large turnips, peeled and cut into ½ inch by 2 or 3 inch planks.
1 teaspoon sugar substitute
Seasoning salt
Vegetable oil, such as peanut oil or olive oil

Bring a pot of water to a boil and drop the turnip planks into the water for about 10 minutes to pre-cook them.  They should be almost fork tender.  Drain and put the planks on paper towels to dry.

Heat the oil in a skillet on medium high.  Gently ease the turnip planks into the oil in a single layer. Cook until the bottom is lightly browned, then turn the turnips over. Cook until the turnip is golden brown and easily pierced with a fork, then remove to drain on paper towels. Blot the tops with a paper towel to remove excess oil, then season with seasoning salt and/or pepper, if you wish.

Makes four servings, approximately 4.1 net carbs each.

Tip:  You can prepare these in advance, partially cook the planks in oil to just a slight brown, then drain and refrigerate or freeze them until you are ready to use.  If frozen, thaw the planks before the final drying.  Then heat the oil and finish frying them for a crisp french fry.

Original post  on  9/15/2012

Easy Ways to Warm the Heart

From me to you with love, here’s a few recipes to warm your heart or that of your special someone. I’m going to start with a delicious and quick to fix dinner of Parmesan Chicken. This is so good that it should really make a hit with your honey bun or the whole family. Pair it up with the wonderful taste of roasted celery root or kohlrabi.

This is based on a recipe from a mayonnaise company and it takes only a little adjustment or two to make it low carb. One of those adjustments is to make your bread crumbs from a low carb bread. If you don’t have a bread made up, a quick way to do it is to make a cracker bread. You only need a little, so here’s how you can do it.


Quick Almond Flax Cracker Crumbs

2 tablespoons Almond Meal
1 tablespoon ground Flax Meal
pinch Salt
1/2 teaspoon Italian Seasoning
1 tablespoon Olive Oil or Coconut Oil
1 tablespoon Water

Mix together almond flour and flax meal. Add salt, oil and water. Mix well. You want a spreadable paste. Spray a pie tin or cookie sheet with baking spray. Spread the dough over the pan to about 1/4 inch thickness and about 3″ x 3″ square. Bake in a 350 degree oven for 10 to 15 minutes until lightly browned. Let it cool. Crumble the crackers to make crumbs. Makes about 1/4 cup of crumbs.

Batter is shaped into a square, then baked until brown around the edges.

 

Nutrition Info for whole recipe

Calories: 216.8 Fat: 21.6 g Net Carbs: 1.5 g Protein: 3.8 g

One tablespoon is about 0.4 g

 

Parmesan Crusted Chicken

1/2 cup Mayonnaise
1/4 cup grated Parmesan cheese, fresh
4 boneless, skinless Chicken Breast halves or 4 large Chicken Thighs*
1 teaspoon Italian Seasoning
1/2 teaspoon Salt
4 teaspoons seasoned Low Carb Bread or Cracker Crumbs

Preheat oven to 425° (F)

Combine mayonnaise with cheese in a small bowl. Wash off chicken and dry with paper towels. Place in a baking pan and sprinkle with Italian seasonings and salt. Spread the mayonnaise mixture evenly over each piece of chicken, then sprinkle with bread crumbs.

Bake until chicken is thoroughly cooked, about 20 minutes to 25 minutes. The thighs may take a little longer to cook. Check at 20 minutes and cover the pan with foil if the tops are getting too brown and the chicken isn’t quite done.

Remove from oven and let the chicken rest a few minutes before serving.

Makes 4 servings.

Nutrition Info:
Calories: 195 Fat: 14.2 Net Carbs: 0.7 g Protein: 15.7 g

* If you can’t find large thighs, plan for two thighs per serving.

Quick Roasted Celery Root

Honestly, I love the taste and texture of celery root, also called celeriac. It’s a strange-looking root, but the flavor is wonderful. With just a hint of celery flavor, it’s like adding celery salt to your vegetable. While it isn’t exactly a potato flavor, it comes closer to both the taste and texture of potato than anything else I’ve found, which makes it really satisfying with this type of meal.

1/2 Celery Root, cleaned, peeled and cut into large cubes
2 tablespoons Olive oil
1/2 teaspoon Seasoning salt
1/4 teaspoon Pepper
1/2 teaspoon Italian seasoning blend

Preheat oven to 425 degrees(F).

Bring a medium-sized pot half-filled with water to a boil. Put the cleaned and cut up celery root in the boiling water and boil for about 10 minutes. Check that the pieces are fork tender. Drain and dry the cubes.

In a tin pan or cake pan, put the olive oil and seasonings and mix together with a spoon. Add the celery root cubes and make sure they are coated with oil and seasonings. You could also put the oil and seasonings in a plastic baggie, then add the celery root to the baggies and roll them around with your fingers to coat. Then pour the vegetable and oil into the pan and spread around.

Put in the oven for 10 to 15 minutes, then turn each piece over and cook for another 10 minutes. Pieces should be lightly browned on each side.

Makes 4 servings.

Nutrition Info:
Calories: 93.3 Fat: 7.3 g Net Carbs: 6 g Protein: 1.2 g

Coming Soon…

Look for some fast and yummy chocolate candy recipes tomorrow. I have three of them lined up that are taste-tested in my house.

Posted on 2/11/2014

Celeraic: Bargain Shopping & Root Fries

I only discovered the marvelous taste of Celery Root (Celeraic) in the past year and I wish I had known about it longer. It looks sort of like Pigpen in the Charlie Brown comic strip and like Pigpen, it does clean up nicely. Like many, I just looked at this dirty, gnarly vegetable at the market and moved on until one fateful day I decided to experiment. My first taste test was to fry a little piece and to my surprise and delight, it had a wonderful taste, a little of the celery taste to it, but a similar taste to potatoes and the texture was like a potato french fry! This is a rare thing when making root fries. The texture varies quite a bit from turnip to daikon to jicama with each making a serviceable fry, but not having that creaminess of a potato fry. Let me say here that if you don’t like the taste of celery, then stop reading now.

Of course, the celery root is also a versatile root and can be used raw or cooked in many ways, so it’s a good thing to have in the pantry, or the root cellar. And speaking of that, I need to figure out a way to do a root cellar. I may have to designate a section of my storage unit or possibly under the house for a tub of dirt that root vegetables can snuggle in. But that’s another story. What I’m talking about now is bargain shopping for some vegetables. I noticed that the price of celery root didn’t vary throughout the months at my local grocery stores, which may sound like a good thing, except they sell the vegetable by the unit, not the weight. In the early winter and fall, the celery roots are big and heavy. In the spring and summer, they are small so it is quite a bit higher to get enough celery root for a whole dish. What would cost $2.69 in the winter to make can cost over $10 in the summer.

I was excited when I saw the bigger celery roots in the store and immediately snatched up a couple. Then the roots were even bigger, so I snatched up two more. And so on. Now I have about six celery roots in the kitchen that are really big. These bad boys are about 6 to 8 inches long and 3 to 4 inches wide. My ‘fridge doesn’t hold ’em. So what to do? Something that I needed to address as the tops of the roots were starting to get a bit soft. I decided to freeze them. My first stop was to search the Internet for freezing information and then it was to work.

Celery root does freeze well so long as you prepare them properly or cook them into the dish of choice and freeze that. Preparing them for future use seemed the best route. The biggest celery root in the photo at the top is just under 2 pounds and yielded three bags of frozen cubes.

Cleaning and peeling. First, you need to wash the celery root off, using a scrub brush or plastic scrubber to get as much of the dirt off the root as possible. Then cut the top and bottom off. If you’re root is huge, you might want to try to work around the knobs of root to clean them out on the bottom. Otherwise, just slice them off. Cut off the skin and put all the cuttings in your compost tub if you have one. I usually just bag mine and take them out to the compost bin.

When you’re done, you have a large, creamy white vegetable that just needs to be cut into smaller sections, cubes, planks or shreds, depending on how you want to use them. I cut most of my first one into cubes. Meanwhile put a pot of water on to boil. When you’ve got your cubes, drop them in the boiling water for four minutes to parboil. Remove them to a colander after four minutes and let them drain well and cool down a bit. Then spread them on a double layer of paper towels to dry.

   

Cubed celery root draining in a small colander and spread on a paper towel.

When they are completely dry, put them in plastic freezer bags in recipe sizes, pushing out as much of the air as possible. One suggestion was to put plastic wrap over the top of the vegetable, then roll the bag to get the air out and quickly seal. If you have one of the sealing units, it’s easy to do this and gives you an airtight seal.

Next, just pop them in the freezer to let them freeze, then label with item and date. Defrost when you’re wanting to use them.   You can take advantage of the bargain price when the roots are big and still have some come summer. They will keep about six months, so do the roots for late spring and summer in February or March. I think this technique will work with any root vegetables as well as the winter squash, although I can get those fresh at the market pretty much year round at reasonable prices.

Root Vegetable Fries


If you look at this plate of French fries, you wouldn’t know that they weren’t made from potatoes. In fact this combination fry plate is celery root, daikon radish and jicama. The jicama is shorter and darker when cooked and also stays crisper. The jicama is very neutral in flavor, so it will taste most like the seasonings. Daikon has a slight peppery taste and is a dry texture when cooked. The celery root has a celery flavor, tasting like fries with celery salt on them, and the creamy, potato-like texture.

1 1/2 cups Celery Root, cleaned and peeled
1 cup Jicama
3 1/2 inches Daikon
1/2 cup Canola Oil for frying
1/2 teaspoon seasoning salt

Prepare root vegetables by cleaning and peeling. Cut into 1/2″ wide x 1/4 inch thick planks. The length will vary by the size of the vegetables. Put a pan of water on the stove to boil while you are cutting the vegetables. Add the vegetables to the boiling water and let boil for 5 minutes. Remove vegetables to a colander to drain. Let them dry for about 10 minutes, then spread on a paper towel and dry as much as possible.

In a heavy 8″ skillet, pour the oil in and heat it to a fry point. (A small piece of vegetable will sizzle when you add it.) Use a smaller skillet so you don’t need to put in as much oil as you would with a larger one. You need about 1/2 inch of oil in the skillet. Only a tablespoon or two actually remains on the food when you drain it. Add the vegetables to the oil and cook about 3 to 4 minutes per side until they are just golden fries. Remove to a double layer of paper towels on a plate to drain and dry out. Cook the next batch and do the same thing.

Storing the fries for later:

Let the fries cool down for a few minutes. When the fries are cool to the touch, you can pop them into a baggie and put that in the ‘fridge or the freezer, squeezing the excess air out, for use later.

Final cooking phase:

When the fries have cooled and dried a bit or when you’ve gotten them out of the freezer or ‘fridge to finish, then reheat the oil to the fry point, add the fries, a group at a time, back to the oil and cook for a few more minutes on each side until they are golden brown. Drain on paper towels and sprinkle with seasoning salt. Repeat with the next group, until all are done.

This will give you nice, crisp fries that are absolutely delicious and fairly low in carbs. Each serving is about 6.7 net carbs as opposed to about 14 net carbs for potato fries. Makes four servings.

Nutrition Info per serving:
Calories: 103.4 Fat: 7 g Net Carbs: 6.7 g Protein: 1.2 g
POSTED BY RENE AVERETT AT 10/23/2013 1:07 PM