Tag Archives: kohlrabi

Breakfast & Brunch, Product Review, Recipes

Use Prepared Mix to Make a Fiesta Scramble Breakfast Bowl

Mann's Nourish Bowl

I noticed this newish product in my grocery store among the prepared salad ingredients and bowls of cut fruit. I’d seen Mann’s Nourish Bowls on their web site when I was checking on what other prepared fresh vegetables they had. The Nourish Bowls are a complete meal for one that you may have to add an ingredient or two to complete. In this case, this was the Breakfast Fiesta Scramble bowl.

According to the instructions on the package, you just add two beaten eggs, pour in the included packet of sauce with chicken chorizo, and put it in your microwave for two or three minutes to cook. Add the small package of grated cheese on top and viola! You have breakfast. Well, I couldn’t let it sit at that since I prefer cooking my eggs in a skillet — not that I haven’t used the microwave. But in this case, I think all the fresh ingredients gained from cooking on the stove top. I did add a little extra cheese as the package has maybe a quarter of a cup. I also added two more eggs to make a total of four to serve two people. Honestly, they’ve packed enough veggies into this bowl to easily feed two and possibly three people unless you’re super hungry.

What kind of veggies, you may be asking? Good, low-carb ones. It includes cauliflower, kohlrabi, butternut squash, and kale. The packet also includes the sauce with chicken chorizo, (trust me, not a lot of it. In fact, I couldn’t really distinguish it in the sauce) and the packet of cheddar-jack cheese. You could make your own mix by chopping up equal parts of the same vegetables, but this is really convenient.

So, below are the directions to make the basic Fiesta Scramble Bowl using four eggs to serve two people. Below that are two possible variations to add more meat and flavor to the basic bowl. To be frank, I think there’s enough for two servings easily, and it wouldn’t be hard to eke out a third serving, which in turn keeps the carbs lower.

After this recipe, I’ve added two possible variations on the basic recipe that will bring more and different flavors to the bowls.

Image: Fiesta Breakfast Scramble

Fiesta Scramble Bowl

1 package Mann’s Nourish Bowls Breakfast Fiesta Scramble
4 Eggs
1 tablespoon Butter

Add butter to a large skillet and melt. Stir in the vegetables from the Fiesta Scramble package and stir fry for about 5 minutes to soften the veggies. Check to make sure that the butternut cubes are almost tender. If not, stir fry a little longer.

In the meantime, break four eggs and add pepper then whisk in preparation.

When the veggies are softened, add the packet of sauce with the chorizo chicken in it. Stir it in well and rinse the package in about two tablespoons of water, then add it to the skillet. Stir until the sauce is mixed evenly.

Add the whisked eggs and stir to scramble them into the veggies. Cook and stir until the eggs are firm. Remove from heat and sprinkle cheese on top.

Makes two servings.

Image: Nutrition Info - Basic Bowl

Variation #1 – Mexican Fiesta Bowl

1 package Mann’s Nourish Bowls Breakfast Fiesta Scramble
4 Eggs
1 tablespoon Butter
1 Chorizo sausage
1/2 teaspoon Cayenne Pepper
1/4 cup Onions, chopped
1/4 cup Cheddar Jack Cheese

In a large skillet, add the ground chorizo sausage or cut the sausage into thin slices and put in the pan. Cook and stir for a few minutes to get the chorizo done. Remove to a plate while you add the chopped onions and saute them for a couple of minutes, then add the vegetables from the Nourish Bowl packet. Cook and stir for about 5 to 8 minutes to mostly cook the veggies.

Add the chorizo back to the pan, then add the sauce from the kit. Stir to combine with the vegetables. rinse the package in about two tablespoons of water, then add it to the skillet. Stir until the sauce is mixed evenly.

Add the whisked eggs and stir to scramble them into the veggies. Cook and stir until the eggs are firm. Remove from heat and sprinkle cheese on top.

Makes two to three servings.

Image: Nutrition Info Mexican Bowl

Variation #2 – Italian Breakfast Bowl

1 package Mann’s Nourish Bowls Breakfast Fiesta Scramble
4 Eggs
1 tablespoon Butter
1/2 teaspoon Italian Seasoning
1/2 cup Tomatoes, diced
3 slices Bacon, cooked & broken into pieces
1/3 cup Mozzarella Cheese

Don’t use the cheese included in the kit.

Cook the bacon and break it into pieces. Cut up the tomato into small cubes.

Add butter to a large skillet and melt. Stir in the vegetables from the Fiesta Scramble package and stir fry for about 5 to 8 minutes to soften the veggies. Check to make sure that the butternut cubes are almost tender. If not, stir fry a little longer.

In the meantime, break four eggs and add pepper then whisk in preparation to cook.

When the veggies are softened, add the packet of sauce with the chorizo chicken in it, the bacon, and the tomatoes. Stir it in well and rinse the package in about two tablespoons of water, then add it to the skillet. Stir until the sauce is mixed evenly.

Add the whisked eggs and stir to scramble them into the veggies. Cook and stir until the eggs are firm. Remove from heat and sprinkle cheese on top.

Makes two to three servings.

Image: Nutrition Info: Italian Style Bowl

Main Dish, Recipes, Seafood, Vegetables & Salads

Scintillating Salmon with Orange Sauce

Photo: Salmon with Orange Basil Sauce

PK’s new doctor recently suggested she try the paleo diet to improve her health. With this pronouncement in mind, I took a look at some of the paleo recipes and chose some that I thought I could adapt to low carb that would suit both of us. As a result of this quest, I will be posting more recipes that work for both low carb like Atkins and South Beach as well as ones that work with keto and paleo.

This is a delicious recipe that I found as Orange Rosemary Salmon at PaleoLeap.com. I didn’t have any rosemary, so I substituted basil. Dried basil at that. But it worked exceptionally well, and we loved the flavor of this dish. I grilled the salmon on my new Copper Chef stove-top grill, which worked perfectly, and I cleaned it up in just a few minutes after I was done. Yay for that! I even grilled the asparagus spears along with it. The side serving that looks a bit like rice is actually riced kohlrabi, which is amazingly delicious when cooked with a bit of broth, butter, and basil.

If you were going true paleo, you would use all fresh ingredients and your chicken stock would be made from chicken bones. I, on the other hand, made mine from Better Than Bullion.

Orange Basil Salmon

Atkins, Keto, and Paleo-friendly

2 salmon fillets (about 1/2 lb)
1 garlic cloves, minced
1 teaspoon fresh Basil, minced 0r 1/2 teaspoon dried
1/2 cup fresh orange juice
1 tablespoon fresh lemon juice
1/4 cup chicken stock
1 teaspoon orange zest
1 teaspoon Olive Oil
Salt and Pepper

Use a grater or zester to scrape the orange skin until you have 1 teaspoon of orange zest. Cut the orange and squeeze out as much of the juice as you can from one large orange. I use a little of the pulp as well since I like to have it in my sauce. Combine the orange juice, lemon juice, chicken stock, and zest.

Heat the grill on high heat until hot, then turn to medium heat. Brush the salmon fillets with a little olive oil then season with salt and pepper. Place on the grill with skin side up and cook until the salmon is about half-way done, about 5 minutes. Flip so the skin side is down and continue to cook another 4 to 5 minutes. (Time will vary based on the heat and thickness of the salmon.) Add any vegetables to the grill at this point.

On another burner, heat up a saute pan and add a teaspoon of olive oil or cooking fat. Cook the garlic and fresh basil in it for a minute or so. If using dried, add it to the orange juice mixture. Pour the juice and broth into the pan and stir well. Lower the heat to medium-low and add salt and pepper to taste, about a pinch of pepper and 1/8 teaspoon of salt. Stir and cook until the mixture begins to thicken.

Meanwhile, check on the salmon as you work and turn any vegetables that need it. When the flesh looks done all the way through, use a pancake spatula and slide it between the skin and the meat. The salmon will lift off easily. Transfer it to a serving plate and spoon or pour half the orange sauce over the top.

Serve with vegetables and riced cauliflower or kohlrabi. Makes two servings.

Photo: Riced kohlrabi

Riced Kohlrabi with Basil

1 medium (4″) Kohlrabi
1/4 cup Chicken Broth or Better Than Bullion
1/2 teaspoon dried Basil
Pinch Salt
1 tablespoon Olive Oil, Coconut Oil, or Butter

Prepare this before you begin the main meal.

Peel kohlrabi, cut into cubes and put in the food processor. Pulse until the vegetable is chopped into rice-sized pieces.

In a skillet, add oil or butter, then add the kohlrabi. Stir and cook for about a minute, then add the broth, bring to a boil, then lower the heat to a simmer. Add water if it is too dry. The kohlrabi will take about 20 minutes to cook until it is tender. Add seasonings about part way through.

When done the kohlrabi should look like rice in texture. Makes about three half-cup servings.

Nutrition: Salmon with Basil Orange Sauce

 

Breakfast & Brunch, Pork, Recipes

Sausage, Turnips, & Eggs Frittata

Photo: Sausage & Turnip Frittata

Here’s a yummy egg dish that works well for a family brunch or a special occasion, like Christmas morning or New Year’s mid-day. It works best if you have a cast iron or copper skillet that can go from the burner to the oven. Failing that, you can cook it in a deep skillet, then slide it into a casserole dish to go to the oven for the final step.

Double the recipe and bake it in a large pan once the vegetables are sauteed to make a large family-sized casserole that will easily feed 8 to 10 people. Simply add the vegetables to the baking pan (a rectangular cake pan works well for this), then beat the eggs and seasonings and add to the pan. Bake at 365 degrees for about 45 minutes and check to see if the eggs are set. Add the cheese on top and bake another 8 minutes to melt it.

Sausage, Turnip and Egg Frittata

6 large Eggs
1/2 pound (8 oz.) Pork Sausage
1 cup Turnips, cut in 1/2″ cubes
1/2 cup Kohlrabi, cut in 1/2″ cubes
3 Sweets-mini peppers, chopped
1/2 cup Onions, chopped
1 cup Cheddar Jack Cheese, shredded
1 teaspoon Italian or Mexican Seasoning
Salt & Pepper to preference

Preheat oven to 375 degrees (F.)

To easily cut the turnips and kohlrabi, peel the vegetables, then cook them in the microwave for about 2 minutes to soften. Run under cold water and let sit for about 5 minutes to cool down. Your knife will cut through them easily. This little pre-cook also ensures they will get tender when cooked in the skillet.

In a medium bowl, add the eggs and the seasonings of choice. Whisk to mix well so the whites are worked in. (You can also use a blender for this part to get a smooth mix.) Set aside.

In a deep stove-to-oven skillet, such as a cast iron or copper one, heat to medium and cook the sausage, crumbling it into small pieces as it cooks to a lightly browned stage. Set aside on a paper towel covered plate to drain. Add the onion and the peppers to the skillet and sauté until the onion is softened. Remove to the plate to wait. Add the turnips and kohlrabi to the skillet and continue to sauté until they start to brown a little. Add the sausage and vegetables back to the pan and pour the egg mixture into the pan.

Cook and stir with a spatula, lifting the eggs and the vegetables to cook them until the eggs are set. Sprinkle the rest of the cheese over the top and place in the oven for about 8 minutes to melt the cheese and lightly brown it.

Makes 4 to 6 servings.

Notes: If you don’t like turnips or kohlrabi, you can substitute in zucchini or crookneck squash for either of them. The squash doesn’t need to pre-cook in the microwave. Just chop, sauté, and add to the casserole dish. You can also use liquid eggs for the eggs saving the whisking time.

Photo: Nutrition Info

 

Recipes, Soups and Stews

Warm Up Your Meal with Pumpkin Soup

1 Comment

photo: pumpkin soup in a bowl

As the days grow cooler, I begin thinking about soups and stews more. I love all the various warming dishes. I also love pumpkin, and I’m always discovering new ways to use it in my cooking. For a long time, I associated pumpkin with desserts like pumpkin pie, pumpkin cheesecake, and pumpkin cookies. But pumpkin also has a savory side and can be used in many dishes. Interesting, it has a lovely thickening property, so it’s a great way to thicken stews and other sauces.

This recipe is an absolutely delicious pumpkin soup that would be a perfect starter for your Thanksgiving meal or just a warming soup with a slice of low carb soda bread for lunch. I plan to make this often this winter. If you want to make a vegetarian version, omit the bacon and use the vegetable broth version.

photo: pumpkin soup in pot
Did I mention I love my copper clad square pot?

Hearty Pumpkin Soup

2 tablespoons Butter
1/2 cup Onions, chopped
2 medium Carrots, sliced
2 stalks Celery, sliced
1-1/4 cups Pumpkin puree
3/4 cup Heavy Whipping Cream
28 oz. Chicken Broth or Vegetable Broth
1 teaspoon ground Thyme
1 cup Kohlrabi, cubed
1/2 teaspoon Cayenne Pepper
8 slices thick Bacon, cooked and broken into pieces

In a large pot, melt the butter then add in the onions, celery, and carrots. Sauté for about five minutes, stirring frequently. Precook the kohlrabi in a covered bowl in the microwave for about two minutes to give it a head start on cooking.

Add broth, pumpkin, and kohlrabi to the pot and stir to mix. Add seasoning and bring to a boil, then lower the heat to simmer. Cover and cook for about 20 minutes. Stir in the bacon and cream and cook over low heat until it is hot. Add salt and pepper to taste, then serve.

Makes 6 servings.

Nutrition Information per serving:
Calories: 228 Fat: 19.4 g Net Carbs: 6.3 g Protein: 4.9 g

Main Dish, Pork, Recipes

Comfort Food Equals Baked Fried Pork Chops

Photo: Oven-fried Porkchops

When you think of comfort food, you think of those down-home dishes that Mom or Grandma made because they make you feel like you’re wrapped in love. Am I right? Foods like fried chicken and fried pork chops were often the highlight of the week in my childhood home.

Alas, breaded food is pretty high in carbs, and some people want to avoid all the fat of frying in oil. So what’s the solution? A pork chop made with a nut flour that brings a substantial amount of the seasoning and taste of breading without the higher carbohydrates. Then, bake it instead of frying and you still get the flavor of the dish.

This recipe, from All Recipes, is delicious, but it was made with flour. I swapped that out for low carb almond flour, and it makes a crunchy, delicious crust.

Photo: Close up of pork chops.
How about a close-up of those juicy chops? I used a pork loin chop and cut it in half to bread it easier. Incidentally, the rice-looking vegetable on the plate is riced kohlrabi, a new frozen option from Green Giant. Great flavor and I’m thrilled to see it at Wal-Mart.

Oven-Fried Pork Chops

2 large, thick pork chops, trimmed & cut in half
1 tablespoons butter
1 egg, beaten
1 tablespoon Cream
1/8 teaspoon black pepper
1/2 cup Almond Meal
1/2 teaspoon Seasoning Salt
1/2 teaspoon Dried Parsley, crushed
1/2 teaspoon Oregano

Preheat oven to 425 degrees F.

Use a cast iron or another skillet that can go in the oven or use a baking pan. Put the skillet into the oven to get hot for about 10 minutes, then take it out and add the butter. Lift and turn the pan to distribute the butter.

While the pan is heating, add the almond flour, seasoning salt, pepper, dried parsley and oregano to a shallow bowl big enough to hold a pork chop piece and mix together.

In another shallow bowl about the same size, mix egg and cream together. Dip a pork chop piece into the egg mixture, then roll it in the almond mixture, pressing it into the meat so that it sticks, and place in pan. Repeat with each chop.

Bake for 10 minutes, then turn chops over and bake for another 10 minutes. Pierce the meat with a fork to see that any liquid that runs out is clear to ensure the pork is done. If not, then cook a few minutes longer.

Let the chop rest for about 5 minutes then serve.

Makes 2 servings.

Nutrition Information per serving:
Calories: 573  Fat: 39.3 g  Net Carbs: 3.4 g  Protein: 49 g