Tag / low carb recipes

by susanb181

Lemony Kale Salad and New Tuna Salad

image

A delicious lunch combo

A delicious lunch combo

We are lucky in CA to have warm days in April that beg for outdoor eating “al fresco.” We take advantage when we can and enjoy these two delicious salads together; crunchy kale with a tangy lemony dressing along with our favorite tuna veggie salad. This time I added hummus to the tuna, along with Mayo, carrots, red onion and spices, and of course, fresh lemon juice.

You can serve the tuna salad on a bed of romaine lettuce or a slice of whole grain toast, depending on your dietary needs.

First comes the Lemony Kale Salad recipe; the Tuna to come. Stay Tuned!

INGREDIENTS

Lemony Kale Salad (serves 2-3)

  • 2 cups baby kale, washed and torn into bite sized pieces
  • 1/3 cup sprouts ( your choice)
  • 1/2 small red onion, sliced thin, approx. 1/3 cup
  • 1/4 cup pumpkin seeds or pita nuts or a combination

Dressing

  • 2-3 Tbsp. Lemon juice (or more – to taste)
  • 1/3 cup olive and/or walnut oil; (it’s  expensive but really adds flavor– you can add just a Tbsp. with the olive oil if you like)
  • 1 tsp. Dijon mustard
  • no-salt spices

TO DO

  1. Combine/mix salad dressing ingredients and let sit for 10-15 minutes.
  2. Combine kale and sprouts and onion in salad bowl.
  3. Brown seeds/ nuts in skillet or bake 350 on cookie sheet for 10 minutes – let cool.
  4. Dress salad and sprinkle nuts/seeds on top.

Optional: grate semi hard goat cheese, such as Midnight Moon, Trader Joe’s White Goat Gouda or regular Parmesan on top

Enjoy!

 

 

by Maggie

Easy Winter Vegetable Soup

image image image Hot, tasty vegetable soup When the weather’s cold or rainy, (I live in California so our cold isn’t as extreme as much of the US, but we do get our chilly, rainy days), nothing satisfies like a hot, steaming bowl of soup, especially one that is full of seasonal vegetables like kohlrabi, parsnips, cabbage and onions.

This soup is delicious, natch; plus very easy to make and chock full of ingredients that are very good for you. It can also be made ahead of serving. As you know, soup is always better the next day!

INGREDIENTS 

  • 2-3 carrots cut into 1/2″ pieces
  • 1 kohlrabi, chopped into 1/2 ” pieces
  • 2-3 parsnips chopped into (yes- you guessed it) 1/2″ pieces- a chef told me that it really doesn’t matter if you have elegant chopping technique but that the point is to chop similar density food so that it is similar in size so it cooks approximately at the same time.
  • 1 small regular cabbage or savoy-type cabbage chopped; (savoy is a  cabbage with more curly leaves and a rectangular shape- I use this when I can get it for this soup)
  • 1-2 zucchini or winter yellow squash, chopped into 1/2″ rounds.
  • 1 med. onion chopped (can be finer chopped)
  • 3-4 cloves garlic, chopped fine
  • 1-2 scallions, chopped fine
  • 1/2-3/4 cup dry white wine
  • 1 large can (28 oz.) diced tomatoes, including juice
  • 1 quart chicken or vegetable stock
  • 2-3 Tbsp. Olive oil
  • 1 Bay leaf
  • Herbs; your choice
  • No-salt seasoning (Trader Joe’s has a good one; 21 Seasoning Salute)

TO DO

1. Heat oil in Dutch oven. Add the kohlrabi, carrots, parsnips and saute for 6-7 min., stirring occasionally.

2. Add the chopped cabbage and saute 4-5 min. more. It will seem like a lot of cabbage but it cooks down.

3. Add the onions, garlic and shallots and saute a few minutes until they start to become translucent. Then add the zucchini and/or squash.

4. Add the tomatoes with juice, wine, stock, bay leaf and spices to taste.

5. Bring to a boil, then reduce heat and simmer for approximately 40-45 min. until the vegetables are tender but not mushy.

6. Optional: add chopped cooked sausage.

Serve with crusty whole grain toast, if allowed on your diet, and a tangy vinaigrette-dressed green salad. ( I also like a dollop of plain yogurt on top.)

Enjoy!

www.type2delicious.com

by susanb181

Fruit Dessert with low carb Raspberry Sauce

Fruit Salad Ingredients
Delicious fresh fruit salad with no-sugar raspberry sauce

One legitimate lament of diabetics and other carb conscious folks is the lack of sweets and desserts in the diet. One solution I’ve found is making desserts with fruit and using a sugar substitute called Xylotol to add sweet flavor with limited carbs; (the label states that it is “75% fewer carbs than sugar” with “40% fewer calories”). There are 4 gms of carbs per tsp. and 10 calories. (Note: I have no relationship with any Xylotol manufacturers or distributors.)

I use it sparingly in any case, but it definitely makes desserts such as this delicious fruit plate with raspberry sauce taste wonderfully satisfying. It’s also so pretty- a real party pleaser! *

I also use Xylotol in my fresh applesauce; recipe to come.

INGREDIENTS (serves 4-6) (you can use almost any fruit of your choice- this is a winter version featuring local, fresh ripe citrus)

  • 3-4 oranges, your choice (for maximum color, I like to use a combination of Cara Cara, blood oranges and sometimes a Navel.)
  • 1-2 tangerines
  • 1-2 Kiwis
  • 1/2 cup blueberries
  • 1/3-1/2 cup raspberries
  • SAUCE:
  • 1 bag frozen raspberries
  • 1 Tbsp. Lemon juice
  • 1-2 Tbsp. Xylotol
  • 1-2 Tbsp. Rum or Cognac or water

TO DO

  1. Make the sauce first so the flavors can meld.
  2. Pour the frozen raspberries into a deep sided mixing bowl. Let sit for 1/2 hr. to thaw slightly or thaw 3-4 minutes in a microwave. They should still be somewhat frozen.
  3. Add rum, cognac or water and Xylotol.
  4. Using a hand mixer or stick immersion Mini pimmer, mix til the consistency is thick but liquid enough to pour; somewhat the consistency of Hollandaise sauce. Add lemon juice and additional liquid in small amounts if needed.
  5. Peel and slice fruit into rounds. (Obviously not the berries (<*)
  6. Lay fruit in a circular pattern on a large round, preferably glass, plate or platter. Start with larger pieces, then smaller on top, (I like the Kiwii rounds on the top of the orange pieces), with edges overlapping. Finish with berries as a garnish.
  7. Serve with sauce; I add a bit over the plate and offer the rest of the sauce in a gravy dish with a small ladle.

* I’ve produced a video demonstrating making this dessert; to be featured soon on the blog. Stay tuned!

This has been the hit of any parties I’ve brought it too. Hopefully you have the same experience!

Enjoy!

www.type2delicious.com

by susanb181

Luscious Veggie Eggs

 

Lucious Veggie Mixture

Lucious Veggie Mixture

Eggs underneath the veggies

Eggs underneath the veggies

Sauce Ingredients

Ready to enjoy!i

Ready to enjoy!i

This morning I wanted to celebrate Martin Luther King’s B-Day and serve eggs in a different way. Actually I originally thought of the sauce, my own version of a remoulade, but found we had a variety of veggies in the fridge, including leftover cooked ones, so combined them with gently fried eggs and the sauce.

Rick approved!

INGREDIENTS (serves 2)

  • Approx. 1 1/2 cup Vegetables, chopped fine (I used 1/2 large onion, leftover cooked broccoli, cauliflower, yellow squash, and carrots, 1/3 red pepper, and about 1 cup spinach.)
  • chopped cooked sausage (optional)
  • 2 fresh eggs
  • Olive oil/butter
  •  Goat cheese for grating (optional)
  • Herbs; your choice; I like Herbs de Provence

 

 

  • Remoulade Sauce:
  • 1/3 cup Mayonnaise
  • 1tsp. Dijon mustard
  • 1Tbsp. Ketchup
  • 1 tsp. Capers
  • 2-3 drops Siracha (optional)

TO DO

1. Saute chopped onions in butter/olive oil mix until browned.

2. Add red peppers ( and any other uncooked veggies- I used leftover cooked ones except for the onions, red pepper and spinach); saute until tender, about 5 minutes.

3. Add the remaining cooked vegetables, and spinach. Saute a few more minutes until spinach is tender.

4. Remove veggies to a bowl.

5. Make sauce: combine Mayonnaise, mustard, ketchup, capers. Set aside for serving; (can be made ahead of time)

6. Gently fry eggs; sunny side up. Sprinkle with herbs and cheese if desired.

7. Slide an egg on each plate; top with veggie mix and serve with sauce.

Enjoy!

www.type2delicious.com

by susanb181

Roast Broccoli

Fresh broccoli mixed with olive oil and spices

Roasted and delicious!

I’m a broccoli fan, but confess I’ve always just steamed it; didn’t think of any other preparation, til now.

We recently had steamed broccoli and received extra in our biweekly farm produce shipment. I was looking for something different than our regular version, and thought, since we love roast cauliflower why not try to roast broccoli?

After checking a few internet sources (to see if this is a crazy idea) I found several recipes which I combined and added to–so thought; here goes!

Rick’s comment; “Why have broccoli any other way?”

(Side note: we read the eulogy Steve Jobs’ sister delivered which mentioned a meal Jobs and his wife served of steamed broccoli with fresh herbs; simple and good. But I must say that roasting adds another level of flavor.)

INGREDIENTS ( serves 2-3)

  • 1 large bunch broccoli
  • 2-3 Tbsps. Olive oil
  • 4-5 cloves garlic, chopped
  • 1-2 Tbsp. Lemon juice, plus 1 tsp. grated Lemon rind
  • No-salt seasoning (Trader Joe’s has a good one; 21 Seasoning Salute) and 1-2 tsps. thyme (or other herb of your choice); I suggest using only one herb to savor the single flavor.

TO DO

1. Preheat oven to 400.

2. Peel all rind from broccoli. (I insist on really peeling it thoroughly–having had unpeeled broccoli–dealing with the tough skin ruins this vegetable experience for me.)

3. Break into flowerets and slice the stalk into 1/2 ” rounds.

4. Mix broccoli pieces with olive oil, lemon, garlic, herb and seasonings.

5. Rub oil on a baking sheet – put pieces face down; make sure each piece is separate on the pan.

6. Bake for 15 minutes – turn pieces over and bake another 10-15 minutes until tender and brown on both sides.

Enjoy!

www.type2delicious.com

by susanb181

My Mom’s Turkey Soup

Chopping celery

My Mom’s Turkey Soup

My mother was a very busy pediatrician who rarely had time to cook; (my grandma lived with us and did most of that. We were very grateful as she was a superb cook.)

Thanksgiving, however, unless there were medical emergencies, was a lovely relaxed time in our house. Mom took advantage of this break to use the turkey carcass to make a delicious turkey soup chock full of vegetables, garlic, wine and chunks of turkey from the carcass. It’s also easy to make and I’ve never had any better!

I made it without noodles, but you could add whole wheat or other whole grain noodles of your choice, as now there is a good selection of these.

INGREDIENTS 

  • 1 turkey carcass, split into halves (or smaller pieces, depending on your pot)
  • 3-4 large carrots, sliced in 1/2 ” rounds
  • 1 cup celery, chopped; using “Cook’s Illustrated” magazine’s technique: wash the celery to the point that you’re using, then instead of tearing off the stalks, cut from the whole (see photo). I’ve found it much more convenient and easy.
  • 1 large onion chopped into 1/2″ pieces
  • 3-4 cloves of garlic- chopped fine. We love garlic; use as many to your taste.
  • 1 cup dry white wine
  • Turkey, chicken or vegetable broth to cover the carcass (approx. 1 quart). I use a combination of turkey broth I make from the giblets and a commercial low sodium chicken stock.
  • 1-2 Tbsp. Olive oil
  • Herbs; your choice, but make one a bay leaf.
  • No-salt seasoning (Trader Joe’s has a good one; 21 Seasoning Salute)

TO DO

1. Heat a large sauce pan, add olive oil. Sauté onions on medium heat until transparent ( approx. 5-7 min.)

2. Remove the onions, add and sauté carrots and celery in the pan. After about 7 minutes add garlic and continue for approx. 2-3 minutes, making sure garlic doesn’t burn.

3. Put the carcass in a large Dutch oven or stock pot, add the vegetables and cover to the top of the carcass with broth.

4. Add wine, bay leaf and other seasoning.

5. Bring to a boil and then turn down to low to simmer for 45 min. to 1 hour, until vegetables are tender and meat falls off the bones; or longer, depending on your timing.

6. Remove the carcass from the pot and strip off the meat- chop and return meat to the soup.

7. Serve with good whole grain toast or noodles.

Enjoy!

www.type2delicious.com

by susanb181

Baked Delicata Squash

Delicata Squash – pretty before baking

Baked Delicata Squash- adult candy!

One of the easiest and most delicious low carb side dishes; and it’s easy to prepare as well.

INGREDIENTS 

  • 2-3 Delicata Squash
  • Olive oil
  • Herbs; your choice
  • No-salt seasoning (Trader Joe’s has a good one; 21 Seasoning Salute)

TO DO

1. Preheat oven to 400.

2. Split the squash lengthwise and scoop out the seeds and pulp.

3. Rub the insides with olive oil and herbs and seasonings.

4. Slice the half squashes into 1/2 inch “moons” – see the photo above.

5. Rub oil on a baking sheet – put slices pulp face down; make sure each piece is separate on the pan.

6. Bake for 20 minutes – turn pieces over and bake another 25 minutes until soft and brown on both sides.

Enjoy!

www.type2delicious.com

by susanb181

Easy Tomato Salad and Greek Salad 2

Back to Greece for a Greek Salad update-plus a salad with the first tomatoes from our garden-I wait all year for this–tomatoes from the garden can’t be equalled! And of course, low carb and easy to prepare. With such delicious fresh ingredients simple preparation is the best.

diabetes-friendly-Fresh-Tomato-Salad

Simple, delicious, fresh tomato salad

healthy-greek-tomato-salad

Special Greek Salad I made a version of the special Greek Salad I enjoyed in the one (only) high end restaurant. The feta is soaked in olive oil and covered in toasted sesame seeds plus plump capers were added – a delicious variation. Rick loved it! ( see my blog post on “Superb Greek Salad” for more details.)

Fresh Tomato Salad

INGREDIENTS (serves 2-3)

  • 2-3 ripe, fresh sliced tomatoes (depending on size),  per serving
  • Walnut or other nut oil ( I also use Hazelnut oil from Trader Joe’s) or good Greek olive oil
  • Fresh chives cut and sprinkled on top (chives are easy to grow in pots)
  • Fresh ground black pepper and salt-free seasoning if you like

TO DO:

1. Slice tomatoes, put on serving plates

2. Drizzle with oil ( about 2 Tbsp per serving)

3. Sprinkle chopped chives on top

4. Grind pepper, add seasoning if you like

That’s it! So simple and delicious!

Enjoy! www.type2delicious.com

by susanb181

Great Greek Lamb Shanks (Slow Cooker)

greek lamb shanks in the slow cooker

greek lamb shanks in the slow cooker

Yes, another dish inspired by my recent (May 2015) trip to Greece. This one is so delicious and pretty easy to prepare – especially in a slow cooker. When you’re working it is a real treat to have such a prepared dish ready for you! I chopped and prepared everything the day before; refrigerated it in the slow cooker container and set it to slow cook the next day- I added an hour–it took 9 hours as it was cold from the fridge.

Of course, it’s low carb, with lean meat and lots of good veggies. You may know that cooking tomatoes actually increases the lycopene, which may be especially healthy for men; check it out with your doctor or a trusted nutritionist.

Now the recipe:

Great Greek Lamb Shanks

INGREDIENTS- serves 3-4 (with leftovers; depending on size of lamb shanks)

  • 4-6 lamb shanks, Frenched (a butcher will do this for you- it means making a cut in the bone)
  • 1/4-1/2  C flour
  • 2-3 Tbsp olive oil
  • 1 large or 2 med onions thickly sliced
  • 4 cloves garlic, chopped
  • 3 carrots, chopped in 1″ rounds
  • 2 zucchini chopped into 1″ cubes
  • 1 can artichoke hearts (10 oz)
  • 1/2 cup Kalamata olives (more if you like)
  • 1/2- 3/4 cup dry white wine
  • 1 large can (28 oz) crushed Roma tomatoes
  • 1Tbsp fresh chopped or 1tsp dried oregano
  • 1 tsp lemon zest, 1 Tbsp lemon juice
  • Salt free seasoning/pepper

TO DO:

1. Place lamb and flour in large plastic bag and shake to coat.

2. Heat oil in pan and add lamb shanks in batches and cook until browned on all sides. Remove lamb shanks from pan and place into slow cooker.

3. Heat remaining oil and cook onions and garlic stirring until onions are soft.

4. Combine tomatoes, wine, stock, lemon zest, artichokes and olives.

5. Pour liquid mixture over lamb. Add carrots and zucchini, onions and garlic.

6. Cover pot with lid.

7. Cook on high setting for 6 hours or low setting for 8 hours.

8. Stir in oregano, lemon juice, seasoning and pepper just prior to serving. Taste and adjust.

Serve with whole wheat couscous and a Greek salad- natch!

Enjoy! And yes, Oopa!

www.type2delicious.com

by susanb181

Best Shrimp Asparagus and Egg Salad

 

shrimp asparagus egg salad

shrimp asparagus egg salad

This salad is a major treat especially on a warm spring day when asparagus are in peak season!

At this time of year, it’s one of our favorite main dinner dishes. Of course, this also makes a delish special luncheon for your very best ladies who lunch. (<*

The ingredients are simple and the preparation pretty easy. The key ingredient is use the freshest you can find!

(If shellfish are a problem you can substitute tuna.)

Best Shrimp Asparagus and Egg Salad

INGREDIENTS

  • 4-5 cups lettuce (your choice, but I suggest at least some Romaine for crunch. Also as you might know, best to tear off leaves and tear up with your hands rather than a knife, especially if not using a whole head. Somehow the knife use makes the remaining lettuce turn brown faster- not sure why–if someone knows the details please let me know.)
  • 1 avocado, chopped or sliced
  • 1/3 red onion, chopped ( not too fine)
  • 1/2 lb. Bay shrimp cooked, rinsed and cooled the little guys)- put in fridge at least 1 hr. Ahead of serving ( I buy them cooked and cooled, but still rinse as they can be salty)
  • 4-6 med Prawns, cooked, peeled and cooled
  • 1 egg, hard boiled and sliced
  • 1/2 lb. Green asparagus, cooked but still crisp, and cooled ( blanched is best– cook until crisp, then dunk right away in ice water to keep the color and crispness). Chop into 1″ pieces, leaving 4-6 spears whole for garnish.
  • Dressing:
  • 1/3 cup olive oil
  • Juice of I lemon ( you can use 1/2 lemon and 1/2 lime if you like)
  • 1/2 tsp. Dijon mustard
  • 2-3 cloves crushed garlic
  • Tarragon, savory and/or Herbs de Provence; salt free seasonings and pepper to taste

TO DO:

1. At least one hour in advance of serving time, boil the egg, let cool or place in fridge ( can be done a day in advance ), when prep time, slice or chop and set aside. ( leave 3-4 round pieces for garnish)

2. Wash, spin and tear lettuce into bite sized pieces, put into serving bowl.

3.  Prepare dressing; add garlic to oil, whisk in juice, mustard, spices and seasonings. ( can be made ahead and re-wisked)

4. Right before serving add Bay shrimp, chopped asparagus, chopped egg and chopped onion to lettuce.

At this point, dress and toss ( this is a trick I learned from a catering assistant, Maggie, my partner Rick’s daughter; dress the basic salad first, then add the toppings/garnishes, so they don’t all sink to the bottom.)

5. Add avocado pieces, whole Prawns, egg slices and asparagus spears for garnish- make it pretty! (see photo or use your own creativity!)

6. Serve with whole grain toast or crackers and cheese and a crisp, white wine if you like–we do!

Enjoy!

www.type2delicious.com