Category Archives: Vegetables & Salads

Atkins Diet Tips, Breads, Breakfast & Brunch, Healthy Life, Main Dish, Pork, Recipes, Sandwiches, Vegetables & Salads

Induction Eating Plan – Day 4

Back again, with more options for staying on a low carb diet during Induction or Phase 1. This is the toughest part of doing the diet because your body is adjusting to the additional fat and the sudden reduction in starches. Since I was never totally off the eating plan, just over-extended my carbs some, I haven’t experienced what is often called Atkins flu, which is the dizziness and general malaise that comes with it.

So for Day 4, here’s the meal plan:

Breakfast:

Food NC
Cloud Muffin 1.9
Cinnamon 0.2
Butter 0
Tea 0
B12 Gummie 1

 

Cloud Muffin

This is a newer recipe from Atkins that I hadn’t seen before. It’s very simple to make and tastes pretty good. It’s got cream cheese in it, so it’s hard to go wrong.

1 oz Cream Cheese
1 large Egg
2 tablespoons Vanilla Whey Protein
1/4 teaspoon Baking Powder

I omitted the baking powder as I don’t see what good it actually does. It doesn’t have anything to act on in the ingredients.

Put the cream cheese into a microwavabe bowl or mug. Heat for about 10 seonds to warm the cream cheese, but not melt it. Add the egg and whisk it until it is blended with the cream cheese. Add the whey protein powder and baking powder, then whisk to mix into the cream cheese until it is smooth.

You can make this either sweet or savory by mixing in whatever you’d like with it. I add 1 tablespoon sugar substitute for a sweet muffin and 1/2 teaspoon of cinnamon.

Cook in the microwave for 1 minute. Remove and let it sit for a couple of minutes, then remove from the bowl or mug. If it doesn’t release easily, run a knife around the edges to push it loose.

Cut in half and butter or you can pop it into the toaster and get it more crispy.

Makes 1 muffin.

Nutrition information:
Calories:225 Fat:14.6 g Net Carbs:2.4 g Protein:20.9 g

Atkins advises you use a Vanilla Whey Powder that is 1 net carb or less per scoop. I have one that comes in at 1 net carb, but there aren’t many that low.

Lunch:

Food NC
BTLA 1.1
Tea 0
Bread 2.4

 

Bacon, Tomato, Lettuce and Avocado Sandwich

Or BLTA, if you prefer. A great stand-by sandwich. I used the same muffin bread I made my mozzarella cheese sandwich with, so refer to yesterday’s post for that recipe.

Filling only:
2 slices thick bacon, cooked
2 pieces of Lettuce Leaves
1 tomato slice, about 1/4 inch thick
1/4 Avocado
1 tablespoon Mayonnaise

Scoop the avocado out of the skin and mash with a fork. Cut the bread in half across the middle and toast it. Spread mayonnaise on the inside of the bun. Spread the avocado on the bottom piece, then put a piece of lettuce on top. Next add the tomato slice, then the bacon on top of that. Put another piece of lettuce on top before capping it with the top piece of bread. Simple.

Put on whatever low carb bread you prefer.

Nutrition Information:
Calories: 238 Fat: 22.7 g Net Carbs: 1.6 g Protein: 4.3 g

Be sure to add the carb count for the bread. Here’s a tip, you could put it on the Cloud Bread recipe above by making it a savory bread. Add a pinch of salt, a tablespoon of Parmesan Cheese and any savory seasoning you prefer.

Dinner:

Food NC
Sausage with Turnips,Peppers & Onions 5.9
Salad with Pico de Gallo 1.2
Chipotle Ranch Dressing 0

Sausage with Turnips, Peppers, & Onions

1 medium Turnip, diced
4 mini Sweet Peppers, sliced
1 small Onion, diced
20 Lil’ Smokies Sausages, cut into thirds
1 teaspoon Garlic, minced
1 tablespoon Butter
1/2 teaspoon Spicy Seasoning
1/2 cup shredded Cheddar Cheese (optional)

Put the diced turnips in a small pot of water and bring to a boil. Reduce heat to a high simmer and cook for 15 to 20 minutes until the turnips are fork tender. Drain water and let dry a little.

In a non-stick skillet, melt butter over medium high heat, then add onions, garlic, and peppers. Cook until the onion is just tender. Add the turnips and seasoning. Cook until the turnips are slightly browning, then add the sausages and stir in. Cook another five or ten minutes until the sausages are heated well. Add cheddar cheese, if you are using it, and stir until it is melted.

Makes 4 servings.

Nutrition information per serving (with cheese):
Calories: 244.5 Fat: 20.8 g Net Carbs: 5.9 g Protein: 6.9 g

Note: I used Lil’Smokies because I had some in the freezer. You can use any sausage you want in this. Just check the carb count. 20 smokies equal 4 servings at 2 net carbs a serving, so that is your target carb count for the sausage. You can probably go lower.

That’s it for the day. Be back tomorrow with Day 5 of the plan. Hope this is giving you some ideas of how versatile the low carb plan can be. Let me know if you have any specific questions or want to know if you can eat a certain food on induction.

Main Dish, Recipes, Seafood, Vegetables & Salads

Simple Meal of Herb Roasted Salmon

When I was shopping last week, I was enticed by a lovely, and on sale, piece of salmon from Norway. Cold Atlantic salmon has to be one of the best fish options there is. Truth is, I am not a huge fish fan and only a few top my list of delicious eating. Of this short list, my favorite is salmon. I’ve prepared it several ways, but this roasted version is one of the easiest and tastiest ways to prepare it.

Herb Roasted Salmon

4 tablespoons (1/2 stick) Butter
4 tablespoons minced Parsley or Dill
1 Salmon Fillet, about 1 1/2 lbs
Salt and freshly ground black pepper to taste
1 Lemon

Preheat the oven to 475 degrees (F.).

In a baking dish or pan that is just large enough for the salmon, add the butter and 2 tablespoons of the herbs, then put it in the oven for about 5 minutes. The butter should be melted and bubbly.

Put the salmon on top of the herbs, skin side up, and roast it for 4 to 5 minutes. Remove the pan, then peel the skin off. I used a fork to just lift the skin off. (Save it for your cats; they love it.)

Sprinkle the fish with salt and pepper. Flip the fish over and sprinkle that side with salt and pepper. Slice the lemon into thin rounds and put three or four slices on top of the salmon.

Roast for 3 to 5 minutes longer, checking to be sure it is done to your preference. Cut into serving portions, spoon a little of the butter over each serving and garnish with the remaining herb. Serve with additional lemon slices.

Makes 3 to 4 servings.

Nutrition Information per servings (4 servings):
Calories:230 Fat:17.0 g Net Carbs:1.7 g Protein:17.4 g

A delicious meal with Herb Roasted Salmon, Au Gratin Kohlrabi & Carrots, and Cabbage, Apple, & Kohlrabi Slaw.

Tasty Kohlrabi and Carrots Au Gratin

I’m giving you a two-fer this week by adding my recipe for Au Gratin kohlrabi. For those who may not know, kohlrabi is a versatile vegetable with a flavor resembling broccoli stems. When fresh, kohlrabi are easy to peel and are tender vegetables. If you let them sit too long, they tend to get tough. This recipe is adapted from scalloped potatoes and is adjusted for the more moist kohlrabi. But the flavor is excellent. I used cut pieces of the kohlrabi stems to add a little more broccoli flavor. These are made in a pan on the stove rather than in the oven.

2 medium Kohlrabi, peeled and diced in 1/2″ cubes
1/4 cup chopped Kohlrabi stems
1/2 cup Carrots, sliced
2 tablespoons Heavy Cream
1/2 cup Sharp or Irish Cheddar Cheese
1/2 teaspoon Seasoning Salt
2 tablespoons Fresh Parsley or 1/2 teaspoon Dried Parsley
Pepper to taste

Boil a pan of water and add the kohlrabi and cook about 20 minutes, then add the carrot slices. Boil until they are fork tender, 5 to 10 minutes more. Drain the excess water off.

Put turnips and carrots back in the pan, stir in the kohlrabi stems, and add 1 tablespoon butter, stirring until melted. Add cream and diced pieces of cheese and stir until melted and completely combined with the vegetables. Add the seasoning and parsley.

If you would like a toasty topping on the dish, spread them into a broiler safe pan and place under the broiler for 3 to 4 minutes.

Makes 4 servings

Nutrition Information per serving:
Calories:106.5 Fat:7.3 g Net Carbs: 2.9 g Protein: 4.9 g

Beef, Main Dish, Recipes, Vegetables & Salads

St. Patrick’s Day is a toast to the Irish

It’s March 17th as I write this and around my house, it’s time to celebrate the tiny bit of Irish blood that runs in my body, although the house mate is endowed with a great deal more.  We love eating foods that remind us of our trip to Ireland and scones, shepherd’s pie, Irish stew, and tea  are great favorites here. While corned beef and cabbage is more American than Irish, we have a go at it also.

I do have a recipe for you for my version of Corned Beef and Cabbage. While not strictly Irish, it is an Irish American dish that originated in New York City. The Irish immigrants used to make a dish with bacon and potatoes, but found that deli cut corned beef from the Jewish market was less expensive and filled the bill just fine. Likewise, cabbage was less dear than the potatoes, so they substituted. Now it’s a common dish in America.

My version of corned beef is baked rather than boiled, although I’ve also grilled it on a BBQ. As for the vegetable assortment, I’ve substituted root vegetables other than potatoes, all of which are lower in carbohydrates. Enjoy this variation on the American traditional dish.

Baked Corn Beef with Root Vegetables

Corned beef baked in Guinness is the best and so simple to do. The cabbage mixes with a delicious assortment of root vegetables to substitute in for the potatoes and bring an assortment of flavors.

1 Corned Beef brisket, about 3 to 4 pounds
1 bottle of Guinness stout
2 tablespoons of olive oil

Preheat over to 325 degrees.

In an ovenproof pot (I use my cast iron pot), add the olive oil and heat. Add 2 tablespoons of crushed garlic and stir. Put the corned beef in, fatty side down and cook for about 10 minutes to sear the meat, then turn the beef over and sear the top side. Flip it over again, add the Guinness, cover and remove the pot to the middle of the oven. Cook for 2 hours. Check for tenderness. If a fork goes in easily, then flip the corned beef over and leave the lid off, so that the fatty side on the top can now brown in the oven. Add 1 cup of water if the liquid in the pot is getting low. Cook for another 40 to 60 minutes. Start your vegetables on the stove at this time.

St. Patrick’s Root Vegetables

1 cabbage, 5-1/2″ to 6″ head, cut into 8 wedges
2 cups of cubed turnips (about 1×1 cubes)
2 cups of cubed kohlrabi
2 cups of cubed rutabagas
2 cups of cubed golden beets
2 drops of sucralose or 1 packet of Splenda
1 cup of beef broth or bouillon
Salt and pepper to taste
Corned beef spices tied in a cheesecloth (usually come with the corned beef)

Bring a pot of water to a boil, add 2 drops of sucralose, broth, and seasonings, reduce to a medium heat then add beets, rutabagas and kohlrabi to cook. If turnip is very porous and tender when you cut it, add it about 10 minutes later. Otherwise, add at the same time as the other vegetables. Cook vegetables about 40 minutes, fork testing for tenderness. When almost done, add the cabbage wedges and cook another 5 to 8 minutes until the cabbage is just tender.

Makes 8 servings

Nutrition Information for Vegetables per serving:
Calories: 74 Fat: 0.5 g Net Carbs: 10 g Protein: 3.4 g

Tip: Don’t cook your cabbage until you’re ready to serve it. If you expect to have two or three servings left over, then save the cabbage to cook when you reheat the vegetables and broth. This will keep it from getting too soggy.

I’d like to wish everyone a  wonderful and safe St. Patrick’s Day, I would like to point you to some of the delicious recipes on the site to help you celebrate in style.

Start with breakfast and this delicious Corned Beef Benedict.  This is  delicious start to the day or a great brunch item.  You can serve it on a muffin in a minute or serve it without bread at all.

 

You can also try  a Corned Beef Hash for your morning start or have
it the day after if you have left over corned beef.  It uses low carb vegetables in place of the potatoes, so you can enjoy this great dish without guilt.

 

LC Irish Soda Bread -It takes a little work and some special flours, but you can enjoy Irish Soda Bread without running the carbs too high. I use low carb baking mix and nut flours to make a delicious loaf.

Scones are a fantastic breakfast or tea option.  I love them and make them frequently.  In fact, I am planning to publish a little book of scone variations that might amaze you. They’re very flexible. Here’s a basic Scone recipe. 

Like a seafood option? Dublin Lawyer is a traditional Irish preparation of lobster that is quite tasty and reminds me of lobster thermidor.

 

Don’t forget the recent addition to this list of Irish Style Pork Stew that is absolutely delicious. And it cooks fairly quickly.

 

 

For dessert, you could try a nice Irish Apple Cake that is very good when served with whipped cream.  It’s simple to make and just needs a little low carb  baking mix and almond flour to make. Both the coconut flour and Vanilla Whey protein powder in the recipe are optional.

Another dessert option is an Irish Cream Cheesecake. This one is small and delicious.  You can make your own low carb Irish Cream or use a commercial one.  The trick is to let it sit for at least several hours in the refrigerator to let the flavor soak in, then let it come to room temperature for about 20 minutes before you serve.

Here are a few more recipes on the site that might interest you, so check them out if you’d like:
     Irish Style Celery and Kohlrabi
     Irish Horsey Sauce – a horseradish recipe
     O’Kelly’s Slim Irish Cream

 

 

Recipes, Soups and Stews, Vegetables & Salads

Celebrate Spring with a Tasty Asparagus Soup

If you like asparagus, you will love this tasty, fresh soup made with asparagus and leeks. Of course, I added bacon, because everything’s better with bacon, isn’t it? But it is optional in this recipe if you’d like to keep it pure. The recipe also calls for white wine, which is also optional. It adds a slightly different flavor and sophistication to the soup, but it works equally well without it.

The recipe yields four 1 cup servings, which makes it nice entry course for dinner. If you combine it with a salad and a slice of low carb bread, then you have a lovely lunch.

Asparagus, Leek, & Bacon Cream Soup

1 Leek, cut into thin slices
1 tablespoons Butter
2 tablespoons White Wine (optional)
2 slices thick Bacon, cut into pieces and fried until crisp
1/2 lb Asparagus, chopped in 1-inch pieces
3 cups Chicken Broth
Pinch White Pepper
1/2 teaspoon dried Basil, crushed
1/2 teaspoon Cayenne Pepper
2/3 cup Cream

Clean and thinly slice the leek until the green leaves are too tough to use. Put into a colander and thoroughly wash to make sure any dirt is removed. Heat the butter in a medium pot and sauté the leeks for about 2 minutes. Add white wine (if using) or 2 tablespoons of chicken stock to keep the leeks moist.

Reserve 1/4 cup of the chopped asparagus, then add the rest to the pot with 2 cups of the chicken stock. Add seasonings, stir until mixed, then simmer for about 30 minutes.
Season with pepper.

Scoop 1 cup of the mixture and puree in a blender, then repeat with the rest of the soup mixture. Put back in the pot and add the remaining stock. Stir in the cream, bacon and reserved asparagus and heat over medium heat until hot. Serve.

Makes 4 servings

Nutrition Information per serving:
Calories: 188.5 Fat: 16 g Net Carbs: 6.2 g Protein: 4.1 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