Low-Carb Recipe: Crockpot Coconut Mushroom Soup

Yum! Coconut mushroom soup is one of my favorites! I usually love the Thai versions, which this one is not, but it's easy to modify. If you want a more Asian flavor, simply omit the thyme and add 2 tsp minced fresh ginger, and swap the bay leaf for a lime leaf. You can also add a Tbsp of fish sauce instead of the salt if desired.

Either way, this hot, creamy, and delicious soup sure hits the spot on a cold winter evening! And it's great for low-carb and gluten-free diets.

Crockpot Coconut Milk Mixed Mushroom Soup
(4-6 servings.)

(Image courtesy of Apolonia at FreeDigitalPhotos.net.)

Ingredients:

2 lbs fresh mixed mushrooms (choose a variety)
1 cup boiling water
1 small onion, finely diced
3 garlic cloves, minced
1/2 Tbsp fresh thyme, rough chopped
1 tsp kosher salt
1/2 tsp black pepper
1 bay leaf
4 cups vegetable broth
1 cup coconut milk, natural not sweetened
4 tsp coconut oil

Directions:

• In a heat-resistant glass bowl, put the mushrooms, pour in the boiling, and let steep for 30 minutes.  Drain mushrooms through a fine metal mesh colander or sieve, reserving liquid.
• Put mushrooms on a cutting board and dry with paper towels, then chop up fine; set aside.
• In a large skillet over medium heat, put 1 tsp of the coconut oil and heat until melted and hot.
• Add the chopped mushrooms and cook until mushrooms brown slightly and liquid evaporates.
• Transfer mushrooms to crockpot.
• In same skillet, add the remaining 3 tsp coconut oil and heat over medium heat, then add onions and cook until just softened.
• Pour reserved mushroom liquid into skillet with onions, and add the garlic, thyme, salt and black pepper, and cook for 1 minute, stirring often.
• Transfer this mixture to crockpot with mushrooms.
• Add bay leaf, broth, and coconut milk to the crockpot, stir.
• Cover crockpot, set temperature to LOW, and cook for 6 to 8 hours.
• Uncover, remove the bay leaf, discard, and serve hot in soup mugs.

Recipe: Garden Veggie & Ginger Beef Stir Fry

There is a myth out there that eating healthy or trying to lose weight means eating boring, flavorless foods, but nothing could be further from the truth! The best foods for your health are often some of the tastiest as well! This delicious, healthy stir fry packed with flavor and nutrients is a great example.

Lots of fresh veggies and tender grass-fed beef will make this a super healthy and delicious meal, without all the fat-promoting carbs. For even fewer carbs, omit the rice and serve over shredded cabbage instead, but a bit of brown rice now and then is fine for most diets. You can easily make this vegetarian as well; just use tempeh or firm tofu in place of the beef.

Garden Veggie And Ginger Beef Stir Fry
(Serves 4.)

(Image courtesy of zirconicusso at FreeDigitalPhotos.net.)

Ingredients:

1 tsp soy sauce
1 clove garlic, minced
1-2 tsp minced fresh ginger (to taste)
1/3 cup water
1/4 cup avocado oil or coconut oil
8 oz lean grass-fed beef, sliced thin
1 cup carrot, cut into thin strips
1 bell pepper, sliced into thin strips
1 small onion, sliced into thin strips
2 cups broccoli, small florettes
8 oz fresh mushrooms, sliced
Cooked brown or wild rice, optional

Directions:

• In a small bowl, combine the soy sauce, garlic, ginger, and water, and mix together; set aside.
• Heat 1/2 the oil in wok or large frying pan, when hot add beef and stir, cooking quickly; remove beef.
• Put remaining oil in wok and add the carrots, cook for 1 minute, stirring, then add the remaining vegetables and cook, stirring often, until vegetables soften slightly.
• Pour in the soy sauce mixture you made earlier, stir, reduce heat, and cook for another minute until hot and bubbly and aromatic.
• Remove from heat, add beef back into the mixture, and stir.
• Serve over cooked brown rice or wild rice if desired.

Low-Carb Recipe: Garden Veggie And Ginger Beef Stir Fry

Stir fries work great for a low-carb diet, as they generally include lots of veggies and protein, without any heavy simple carbs - plus they make a quick and easy weeknight dinner. This one includes plenty of fresh veggies, along with tender beef and spicy ginger. if you want it spicier, you can add a minced chili or some red pepper flakes. This is traditionally served with rice, but if you're really trying to cut carbs, you can serve over lightly sauteed Chinese cabbage instead.

Garden Veggie And Ginger Beef Stir Fry
(Serves 4.)

Image Courtesy of KEKO64 at FreeDigitalPhotos.net.

Ingredients:

1 tsp soy sauce
1/4 tsp garlic powder
1/2 tsp ground ginger
1/3 cup water
1/4 cup frying oil
8 oz lean grass-fed beef, sliced thin
1 cup carrot, cut into thin strips
1 bell pepper, sliced into thin strips
1 small onion, sliced into thin strips
2 cups broccoli, small florettes
8 oz fresh mushrooms, sliced
Cooked brown or wild rice, optional

Directions:

• In a small bowl, put the soy sauce, garlic powder, ground ginger, and water, and mix together; set aside.
• Heat 1/2 the oil in wok or large frying pan, when hot add beef and stir, cooking quickly; remove beef.
• Put remaining oil in wok and add the carrots, cook for 1 minute, stirring, then add the remaining vegetables and cook, stirring often, until vegetables soften slightly.
• Pour in the soy sauce mixture you made earlier, stir, reduce heat, and cook for another minute until hot and bubbly.
• Remove from heat, add beef back into the mixture, and stir.
• Serve over cooked brown rice or wild rice if desired.

Crockpot Recipe: Low-Carb Meaty Mozzarella And Veggie Lasagna

Mmmm.... who doesn't love lasagna? If you're going low-carb, try this pasta-free version in the crockpot for a delicious, hearty meal without all the carbs - and all the work!

Meaty Mozzarella And Veggie Crockpot Lasagna
(Serves 6-8.)

Ingredients:

1 lb Italian sausage or ground pork or ground beef (or a combination)
1 jar (14 oz) pizza sauce
1/2 Tbsp garlic flakes
2 Tbsp chopped fresh flat leaf parsley
1 zucchini, washed and coarse shredded
3 cups fresh spinach, chopped
2 cups small curd cottage cheese
3 cups shredded Mozzarella cheese
1/2 cup shredded Parmesan cheese

Directions: 

• Put the meat in a skillet and brown, then add the pizza sauce, garlic flakes, and parsley into the browned meat and stir to combine.
• Spray the bottom and sides of the crockpot with non-stick cooking oil.
• Put 1/2 of the meat sauce into crockpot and spread evenly.
• Put 1/2 zucchini and 1/2 spinach evenly over the top.
• Spread 1/2 of the cottage cheese evenly over the top.
• Top with 1 cup of the Mozzarella cheese.
• Spread the remaining meat sauce over the top, followed by the remaining zucchini, then spinach, then the cottage cheese.
• Cover with remaining 2 cups of Mozzarella cheese, then sprinkle all the Parmesan cheese over the top.
• Set crockpot temperature to LOW, cover and cook for 4 to 5 hours.
• Turn off heat, uncover, and let sit for 10 minutes before cutting to serve.

Crockpot Recipe: Smoked Sausage & Kale Soup

As we mentioned Monday, kale is a great ingredient for the crockpot, as it stands up well to low, slow cooking, and keeps its flavor. It's also a powerhouse of health, and adds great taste and texture to sausage soups like this one. Packed with fiber, flavor, and tasty veggies, this soup goes great with a low-carb diet, and will keep you warm on a cold winter night!

Smoked Sausage & Kale Soup
(Serves 4-6.)

Ingredients:

1 medium onion, diced
1 red bell pepper, diced
3 celery stalks, diced
2 regular (not baby) carrots, diced
2 garlic cloves, minced
1 lb smoked sausage or smoked ham, diced
12 cups chopped kale (be sure to trim off woody stems)
1 can (48 oz) chicken broth
1 can (14 oz) diced tomatoes
1 can (15 oz) cannelini beans, drained rinsed (or 1 cup uncooked dry white beans, soaked 8 hours, rinsed and drained)
1/2 tsp kosher salt
1/4 tsp black pepper

Directions:

• Put all ingredients in crockpot, mixing well to combine.
• Cover crockpot tightly, set temperature to LOW, and cook for 8 to 10 hours or until kale is tender.

Low-Carb Recipe: Crockpot Smoky Chicken Barbecue

Another popular dish that you may not think of using the crockpot for is barbecue chicken. This is a great way to make this classic dish even easier, and the smoky sauce is tangy rather than sweet. This recipe replaces traditional barbecue sauce (typically high in carbs) with smoked paprika, crushed tomatoes, and vinegar, giving the same flavor profile without all the sugar and carbs.

Crockpot Smoky Chicken Barbecue
(Serves 6-8.)

Ingredients:

1 Tbsp smoked paprika
1 tsp chili powder
1 tsp ground cumin
1 tsp ground black pepper
1 tsp garlic powder
1 tsp kosher salt
8 organic or naturally raised chicken pieces, bones and skin removed
1 medium onion, diced
1 Tbsp apple cider vinegar
1 can (28 oz) crushed tomatoes

Directions:

• Put the first 6 ingredients in a bowl and stir together. Add chicken pieces and toss with the dry spices until coated well.
• Put onion in crockpot, sprinkle the vinegar over, then pour the crushed tomatoes over the top.
• Arrange the chicken evenly over the top, then sprinkle whatever remains of the spices from the bowl over the top of the chicken.
• Turn crockpot on LOW, cover, and cook for 7 to 8 hours or until chicken is tender.
• You can serve your "BBQ" chicken as is, in whole pieces, spooning the sauce over the top, or you can shred it up and mix it into the sauce in the crockpot for a pulled 'pork' style. Serve in lettuce cups or on top of a bed of coleslaw for a low carb dinner.

Crockpot Recipe: Low-Carb Meaty Stuffed Peppers

Stuffed peppers are a great classic recipe that can be easily converted to the crockpot. Try this tasty low-carb version that uses cauliflower instead of rice. Packed with meat and veggies, this is a great recipe for even those who are skeptical about trying a low-carb diet!

Low-Carb Meaty Stuffed Peppers
(Serves 4-6.)

Ingredients:

(Photo credit: Wikipedia)

6 medium-size green, yellow, or orange bell peppers
1 lb ground beef
1 lb ground pork
1 medium size onion, diced small
2 garlic cloves, minced
3 cups finely chopped raw cauliflower
1 cup finely chopped raw carrot
1 can (6 oz) tomato paste
1 Tbsp dried oregano flakes
1 tsp dried thyme
kosher salt and black pepper to taste
1 cup chicken broth

Directions:

• Prepare the green bell peppers by cutting the tops off (save the tops) and removing all the seeds and membranes. Set the peppers open side up into the crockpot.
• Put the remaining ingredients EXCEPT the chicken broth in a large bowl and mix, breaking up the ground beef and pork and making sure everything is combined well.
• Fill the peppers with this mixture, then set the pepper 'tops' back on the peppers. The peppers should be over-flowing with the meat mixture, so the top will just teeter on the top of the mixture, it won't fit down all the way.
• Pour the chicken broth into the crockpot around the peppers.
• Set crockpot to LOW, cover and cook for 7 to 8 hours, until peppers are tender and meat is cooked.

Low-Carb Recipe: Asparagus Double Cheese Quiche

Mmmm....we're eating fancy this week on our low-carb diet theme! Few foods are more delicious, satisfying, and easy to prepare than a good quiche. This crust-free version is packed with protein for a satisfying meal that looks like a gourmet treat, but is surprisingly simple to make.

Asparagus Double Cheese Quiche
(Serves 4-6.)

Ingredients:

1 1/2 lb asparagus, washed, woody ends trimmed off
2 1/2 cups cottage cheese
1 green onion, chopped
1/2 cup chopped parsley
4 eggs (from pasture-raised chickens)
1 tsp Dijon mustard
2 oz Mozzarella cheese
1 Tbsp freshly grated Parmesan cheese

Directions:

• Preheat oven to 350 degrees and coat a quiche pan (or large pie pan) with oil or cooking spray.
• Cook asparagus in a steamer until just tender; remove and cut off asparagus heads; set aside. Take the stalks and chop them up small.
• Put the cottage cheese, onion, parsley, eggs, mustard,  and Mozzarella into food processor and pulse to combine well.
• Spoon out the quiche mixture into a large bowl and add the chopped asparagus stalks, folding gently to combine.
• Pour the mixture into your quiche pan.
• Evenly arrange the asparagus tips on top of the quiche mixture.
• Sprinkle the Parmesan cheese over the top.
• Bake in preheated oven for 30 to 35 minutes or until quiche sets up completely.  Test with a toothpick, making sure it comes out clean.
• Remove from oven and let sit at room temperature for 5-10 minutes before cutting to serve.

Low-Carb Recipe: Easy Chicken Cordon Bleu

You may be excited to learn that some of your favorite fancy meals - such as chicken cordon bleu - are actually low-carb. This tasty and easy recipe lets you splurge on a delicious gourmet meal at home, without cheating on your diet! Serve alongside a simple spinach salad, lightly dressed with balsamic vinaigrette.

Easy Chicken Cordon Bleu
(4 Servings.)

Ingredients:

4 thin chicken cutlets
4 thin ham slices
4 oz Bleu cheese
1 Tbsp olive oil
1 large egg, beaten
1 cup Parmesan cheese

Directions:

• Preheat oven to 350 degrees and oil a shallow baking dish.
• Lay chicken cutlets out on work surface, lay one piece of ham on each cutlet, then place even amounts of the Bleu cheese on top of each slice of ham.
• Roll the cutlets up and secure with a toothpick.
• In a shallow bowl, whisk together the olive oil and egg.
• In a shallow bowl, put the Parmesan cheese.
• Take each cutlet roll and first dip in egg mixture, then roll in Parmesan cheese and place in prepared baking dish.
• Bake in preheated oven for 25 to 35 minutes or until chicken is cooked through.  (Cooking time will depend on how thin the cutlets are.)
• Remove and allow to cool slightly at room temperature before serving.

Low-Carb Recipe: Marinated Mixed-Up California Salad

Obviously most salads are low-carb, at least if you leave off the croutons and sugary dressings. Most store-bought dressings contain added sugar; making your own dressing is not only super easy, but also much more delicious - and way cheaper! This unique and tasty salad combines salty and sweet flavors that will give your taste buds a treat! You can eat it on its own, or serve over a bed of salad greens.

Marinated Mixed-Up California Salad
(Serves 4.)

Ingredients:

3 nectarines, chopped
4 oz fresh mushrooms, quartered
1 cup grape tomatoes, halved
1/3 cup chopped green onions
3 oz. sliced black olives, drained
1 can or jar (8 oz.) artichoke hearts, drained, liquid reserved
2 Tbsp olive oil
1 lemon, juiced
1/2 tsp dried thyme (or 1/2 Tbsp fresh thyme)

Directions:

• In a large bowl, put the nectarines, mushrooms, tomatoes, onions, olives, and artichokes.
• In a separate bowl, pour the reserved liquid from artichokes, add the olive oil, lemon juice, and thyme, and whisk together until well blended.
• Pour this dressing immediately over the salad ingredients, toss together, then put in refrigerator for 2 to 4 hours to marinate well; stir a couple times during this time.

Low-Carb Recipe: Chicken Capers Piccata

Chicken is a great choice for a low-carb diet; it's high in protein, tasty, and can be used in literally thousands of different dishes. Its firm but tender texture, and mild flavor means it goes well in everything from spicy Indian curry, to Mexican stew, to Italian casseroles. This delicious low-carb recipe is simple to make, and tastes absolutely divine.  To cut the carbs even more, use almond flour, but usually a couple of tablespoons of whole wheat is fine - unless you're gluten-sensitive. (Without the wheat flour, this also makes a great choice if you're trying to go gluten-free.)

Chicken Capers Piccata
(Serves 4-8.)

Ingredients:

Chicken piccata. (Photo credit: Wikipedia)

4 boneless, skinless chicken breasts, cut in half lengthwise so you have 8 thin cutlets
black pepper to taste
3 Tbsp whole-wheat or almond flour
3 Tbsp cooking oil
1/2 cup fresh lemon juice
1/2 cup chicken broth
1 Tbsp capers
2 Tbsp chopped fresh parsley
1 thinly sliced lemon for garnish (optional)

Directions:

• Season chicken to taste with black pepper.
• Put the flour in a plastic food bag, add the chicken cutlets, and shake to coat.
• Put a large skillet over medium-high heat, add the cooking oil, and when pan sizzles, add the cutlets, browning both sides (about 3 minutes each side or until nicely browned.)
• Remove chicken from skillet and set aside.
• In the same skillet over medium-high heat, add the lemon juice and broth, bring to a gentle boil, stirring to bring up the fried pieces from bottom of skillet; turn heat to low and add the capers; stir.
• Arrange the chicken evenly into the skillet and simmer for 5 minutes. Remove and sprinkle parsley over chicken.
• Serve by putting chicken on plate and pour sauce over chicken.
• Garnish with lemon slices if desired.
• You can serve 2 cutlets on each plate to feed 4 a full meal, or 1 cutlet on each plate to serve 8 a light lunch.
• May be served over a bed of mixed greens to stretch your low-carb meal.

Low-Carb Holiday Appetizer Recipe: Sassy Bourbon Duck Bites

Looking for a low-carb, super-special appetizer to serve your guests this holiday? Try this unique and delicious recipe featuring rich flavors and tasty spices, without all the carbs, and make it a memorable occasion for all.

Sassy Bourbon Duck Bites

Ingredients:

1 cup almond flour or meal
1/2 tsp salt
3/4 tsp onion powder
1/8 tsp cayenne powder
1/4 tsp garlic powder
1/2 tsp dill weed
1/4 tsp ground thyme
1/4 tsp white pepper
1/4 tsp ground black pepper
1/4 tsp dry mustard
1/4 tsp paprika
4 to 6 boneless duck breasts, cut into about 1 inch cubes
3 slices bacon, diced
1 medium onion, cut into thin wedges
salt and pepper
olive oil for frying
1 tsp cornstarch
1/4 cup bourbon

Directions:

• Put the first 11 ingredients (the dry ingredients for coating) in a large ziplock bag, seal and shake to blend.
• Add cubed duck meat to bag and shake, making sure all is coated well; set aside.
• Put bacon in large skillet over medium heat and cook until almost browned, then add onion, continue cooking, stirring occasionally, until onion is lightly browned and bacon is fully cooked.
• Using slotted spoon, remove onions and bacon from the skillet and set aside.
• In skillet, pour in enough olive oil to be about 1/4 inch, and heat over medium heat until oil starts to sizzle a little.
• Remove duck pieces from bag, shake off excess coating, and drop carefully into skillet (making sure the oil sizzles.)  Keep adding pieces, but don't overcrowd the skillet. Cook for about 10 minutes or until duck browns, turning to brown all sides.
• Remove duck cubes to paper towel covered rack and add more duck until all is cooked.
• After all the duck is cooked, return the onion-bacon mixture to the skillet, toss in the cooked duck, and mix gently.
• Prepare bourbon sauce by first dissolving the cornstarch in the bourbon, then pour it into skillet, stir, and set skillet over low heat; cooking for about 2 or 3 minutes until liquid thickens.
• Pour duck mixture into a serving bowl and have hors d'oeuvre toothpicks ready for buffet style service. 

Low-Carb Leftovers Recipe: Cranberry Orange Vinaigrette Dressed Salad

I hope you had a wonderful Thanksgiving! With all the excess of yesterday's feast, you may be in the mood for something lighter today, and this delicious salad will hit the spot - while helping you use up leftovers at the same time! Use the remnants of Thanksgiving dinner to create a scrumptious dinner salad that won't leave you feeling bloated.

Cranberry Orange Vinaigrette Dressed Salad

Ingredients:

Leftover cranberries. (Photo credit: Wikipedia)

1 cup cranberry sauce (whole berry)
1 small sweet orange, zested and squeezed*
2 Tbsp balsamic vinegar
1 tsp Dijon mustard
1/2 tsp honey
1/8 tsp salt
1/4 olive oil
fresh spinach
leftover turkey
chopped walnuts

Instructions:

• Put the cranberries, orange zest, orange juice, vinegar, mustard, honey, and salt in a bowl and stir until blended.
• Drizzle in the olive oil, slowly, whisking constantly, adding a bit of olive oil at a time until the vinaigrette becomes smooth and thickens.
• Arrange a bed of spinach and turkey pieces on salad plates and top with generous amount of vinaigrette.
• Sprinkle walnuts on top of salad and serve cold.

* You can make this also with leftover cranberry orange relish.  Just substitute the sauce with the relish and eliminate the zested and juiced orange in the recipe. Everything else remains the same.

Low-Carb Thanksgiving Recipe: City Lights Creamed Spinach

Instead of green bean casserole full of fried onions this Thanksgiving, try this tasty, low-carb side dish instead. Creamed spinach is also a holiday classic, but with fewer carbs than many other dishes that traditionally grace the Thanksgiving table. Give this one a try this year, and have a very Happy Thanksgiving!

City Lights Creamed Spinach
(Serves 4-6.)

Ingredients:

1 Tbsp organic butter
1/2 small onion, diced fine
2 green onions, diced fine
1/2 cup natural chicken broth (or vegetable broth)
1/2 tsp salt
1/2 tsp ground black pepper
1/8 tsp ground nutmeg
1/2 cup heavy cream (preferably organic)
20 oz frozen leaf spinach, thawed, squeezed dry

Instructions:

• Put the butter in a skillet over heat and melt.
• Add both onions and cook until soft, about 3 or 4 minutes.
• Add the broth, salt, pepper, and nutmeg and heat for 1 minute, stirring.
• Slowly pour in cream, stirring constantly and bring just to a boil, then immediately turn heat to low and simmer until liquid reduces, for about 8 to 12 minutes. This creamy sauce should be thick enough to coat the back of a spoon and stay there.
• When sauce is thickened, add the spinach, stirring to combine, and continue simmering over low heat until the spinach is hot.
• Serve immediately.

Recipe: Red Thai Curried Fish - A Low-Carb Flavor Treat

If you're looking to eat healthier this year, you may want to incorporate Thai food into your diet. Thai is one of my favorite cuisines - it features lots of bright, fresh flavors that come alive on your palate, without having to add much fat or sugar to your meals, and it's typically made with just a few, fresh, healthy ingredients, which are increasingly easy to find at just about any grocery store these days. Many Thai dishes include rice or noodles, but you can omit these, or choose from the plenty that don't, if you are following a lower carb diet.

This recipe uses Thai red curry (a distinctive flavor all on its own), coupled with fresh cilantro and tangy lime juice, which marry well with the light flavors of white fish (use sole, tilapia, cod, or other mild-flavored white fish for this recipe). Coconut oil and curry paste can be found in most supermarkets, in the Asian aisle. (Thai Kitchen is a major brand found just about everywhere, and it has a great flavor - but beware if you use this brand - it is VERY spicy! I would start with about half what it calls for in the recipe below, then add more if needed. If you make your own curry paste it's usually less potent, so you can use more. It's not that hard to make your own curry paste - check back Friday for a video showing how!) Fish sauce can be found in some supermarkets, and most Asian grocery stores. (The Squid brand is probably the most easy to find, but unfortunately doesn't have a great flavor, so I'd suggest a different one if you can find it.)

Thai Red Curry Fish
(Serves 4.)

A pack of red curry paste (Photo credit: Wikipedia)

Ingredients:

3 Tbsp red curry paste (or less)
1/4 cup rice vinegar
2 Tbsp vegetable oil
2 Tbsp chopped fresh cilantro
1 Tbsp Asian fish sauce
1 1/2 tsp fresh lime juice
4 filets white fish
salt and pepper to taste
coconut oil for sauteing

Directions:

• Preheat the oven to 400 degrees.
• In a small bowl, mix together the red curry paste, vinegar, oil, cilantro, fish sauce, and lime juice; set aside.
• Put an oven-proof skillet over medium-high heat, add enough oil to saute fish - about 1 TB if using coconut oil.
• Season the fish filets with salt and pepper to taste, then put in skillet when the oil is hot and cook until fish is browned lightly, then flip and cook until second side is browned; this will take about 3 to 4 minutes per side.
• Transfer the skillet to the oven and bake fish until thoroughly cooked and fish is flaky, about 8 to 10 minutes depending on thickness of the fish.
• Remove the skillet from the oven, and pour the curry sauce over the fish in the skillet; let sit 1 minute.

Some of My Favorite Thai Cookbooks:
  

Recipe - Fall Harvest Omelet

This delicious high-protein recipe combines the healthy goodness of eggs with yummy fall and late summer veggies for a tasty start to the day, light lunch, or even a quick dinner. Feel free to substitute other veggies, or spice it up with other kinds of herbs or cheese. Omelets are great for experimenting as they are so quick and easy and versatile!

Omelette.

Fall Harvest Omelet
(Makes 2 good-sized omelettes.)

Ingredients:
1/2 cup sliced mushrooms (shitakes are great for a tasty twist)
1/2 cup sliced yellow summer squash
1/2 cup sliced zucchini
1/4 cup diced red bell pepper
oil for cooking
4 eggs (pasture-raised for the best health benefits and nutritional value)
1/4 cup water
2 tsp. grated Parmesan cheese
1/2 tsp. dried basil leaves
1/8 tsp. garlic powder
2 tsp. butter (or oil)

Directions:

• Add oil or coat with cooking spray a heavy oven-proof 10 inch skillet, and place over medium-high heat. Add the mushrooms, summer squash, zucchini, and bell pepper and cook, stirring until vegetables have browned slightly and are softened a bit. Scrape out into a bowl and keep warm; wipe out skillet and set aside.
• In a separate bowl, beat together the eggs, water, cheese, basil, and garlic powder until blended. Put butter in the skillet over medium-high heat and shake the skillet until the bottom is evenly coated with the melted butter.  
• Pour 1/2 of the egg mixture into the hot skillet. Tilt skillet and gently push the cooked portions from edges toward the center, moving the uncooked eggs to the hot skillet bottom. Once the eggs are solid, spoon 1/2 the vegetable mixture on 1 side of the eggs, then flop the other side of the omelet over the top and slide off onto a plate.
• Repeat with the remaining 1/2 eggs and vegetables for the second omelet.
• Serve warm.

Low-Carb Recipe - Roasted Eggplant Spread

'Tis the season...for eggplant!  Eggplant is probably one of the most hated vegetables, and I used to be a hater myself. My mother loves eggplant, and she managed to hide it in lots of summer dishes when I was a kid. Eggplant is one of those things that, if you cut it up really small and add it to something else when cooking, it is hard to detect. But it's quite healthy, and grows prolifically, so it's easy to find cheap this time of year. The past few years, I have grudgingly come to accept, and even (gasp!) enjoy my one-time nemesis. (I think part of this is due to my CSA membership - they grow the best, tenderest eggplants I've ever had.)

This recipe is high in good carbs, and low in the bad kind, so it's a nice addition to your diet if you're trying to cut down on your simple carb consumption. Whether you're an eggplant-lover, or just an adventurous soul looking to broaden your palate, this recipe is fresh, flavorful, and unique, and it may just make a convert out of you!

Roasted Eggplant Spread

Eggplant  (Photo credit: Wikipedia)

Ingredients:

1 medium, firm eggplant
1 clove garlic, peel removed
pinch of ground allspice
kosher salt and black pepper to taste
2 Tbsp parsley
1 tsp lemon juice
drizzle of good olive oil

Instructions:

1. Preheat oven to 475 degrees F.
2. With a small sharp paring knife, cut a couple slits in top of eggplant; this keeps the eggplant from bursting open in the oven.
3. Put eggplant directly on the oven rack (slit side up) in the middle of the oven and put the other oven rack below on the bottom with a cookie sheet or piece of aluminum foil on it to catch any drippings from the eggplant.
4. Roast the eggplant until it is fork tender, about 20 to 25 minutes.
5. When tender remove carefully from oven to a cutting board to cool enough to handle.
6. With your sharp paring knife, cut the skin off and scoop the flesh out, putting it in your food processor bowl.
7. Add the garlic, allspice, salt, pepper, and parsley. 
8. Pulse until the eggplant becomes paste-like, then with motor running, drizzle in just a touch of olive oil, stopping when the paste turns smoother.
9. Scoop out into a serving bowl and serve with a variety of breads, crackers, pita points, celery, or other vegetables.  This should be served at room temperature, not cold. You can easily make bigger batches, just increase each ingredient proportionally.

Recipe - Lime Ceviche - Fresh Summer Appetizer

If you've never made or had a ceviche before, this might sound a little odd, but if you're up for a taste adventure, give this one a try! If you're not familiar with ceviche, it is a cooking technique that uses an acid (such as lemon or lime juice) to "cook" the proteins in meat or fish, without actually cooking it. Typically it is used with fish, but it can also be used with some vegetables - such as kale, which is high in protein - I have a totally yummy recipe using kale from my CSA with lemon juice and honey - I'll share it sometime - it's soo good!  But I digress. :-)   Ceviche is a great dish for hot summer days - fresh, light, and it doesn't require use of the stove. Try this sparkling, fresh Southwest-inspired appetizer at your next barbeque - you'll be pleasantly surprised.

Fresh Lime Ceviche Appetizer

Ceviche (Photo credit: Magnus Bråth)

Ingredients: 

2 pounds fresh fish fillets, any firm white fish, like tilapia, cut in small dice
4 garlic cloves, grated
1 jalapeno pepper, seeded and cut fine
1 red onion, finely diced
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/2 cup chopped cilantro leaves
2 cups lime juice, freshly squeezed (this will take about 15 or so medium size limes)

Directions:

• In a glass 9x13 baking pan, put all the ingredients except the lime juice and stir slightly to mix evenly into a layer.
• Pour the lime juice evenly over the contents, adding more lime juice if the fish is not completely covered with lime juice.
• Cover the dish with plastic wrap and put in refrigerator for 2 hours.
• Serve cold in a glass serving bowl with tortilla chips, crackers, or cucumber circles or celery stalks.

OR - for a fun buffet option, wash the limes and cut them in half lengthwise before squeezing them.  After squeezing the juice out, scoop out the pulp from the lime halves. Slice a tiny bit off the bottom to help the limes stand up, then arrange on a platter.  Fill with the ceviche and set platter on buffet. Each lime becomes a single serving size appetizer.

Easter Recipe-Cheesy Asparagus Souffle

Here is a great one for your Easter brunch or dinner. It incorporates eggs with lots of fresh veggies, and it's low-carb as well, to help balance out some of those starchier casseroles and rolls on your Easter table. Feel free to substitute or add other veggies like spring greens - arugula or spinach would work well - or broccoli, for a slightly different twist.

Doubly Cheesy Asparagus Souffle

(Photo credit: Wikipedia)Ingredients:

1 Tbsp vegetable oil
1/4 cup diced onion
1 medium yellow squash, sliced into 1/4 inch thick circles, then cut in half
1 pound fresh asparagus, trimmed and cut into 1 inch pieces
1/2 cup roasted red peppers, cut into thin strips
2 Tbsp green onion tops, chopped
6 eggs
1/2 tsp kosher salt
1/4 tsp black pepper
pinch ground nutmeg
1 cup shredded Swiss cheese
1/2 cup shredded fresh Parmesan cheese

Instructions:

• Preheat oven to 400 degrees.
• In a large skillet over medium heat, put the oil, onion, yellow squash, and asparagus; cook, stirring frequently, until fork tender but still slightly crisp.
• Remove skillet from the stove and add the roasted red peppers and green onion tops, stir, then put a bowl and set aside and let cool.
• In a large bowl, put the eggs, salt, pepper, and nutmeg and whisk together; add the cheese, tossing to combine, then add the cooled squash and asparagus and stir together. 
• Prepare a loaf pan by spraying with a cooking spray, then cut parchment paper to fit, line the bottom of the loaf pan with it and spray the parchment paper surface with more cooking spray.
• Pour the mixture into the prepared loaf pan, cut another piece of parchment paper to fit the top, spray the parchment paper with cooking spray, and lay over the top of the mixture.
• Place the loaf pan in a larger baking dish on the center rack in the oven, then pour hot tap water into the bottom dish so it comes halfway up the loaf pan.
• Bake in the preheated oven for about 1 hour (or a little more) until the middle bounces back when touched. Test with a toothpick stuck in the middle; if it comes out dry, the souffle is done.
• Remove and let cool at room temperature for 10 minutes, then loosen the edges by running a thin knife around the edges, tip over and slowly slide out of loaf pan, remove parchment paper pieces.
• Slice and serve warm.

Recipe - Low-Carb Burgers

I had a couple of different fun diabetic cooking videos I was considering sharing with you today, but the other one was stuffed peppers, which was a bit more involved, and since we just did the big long cabbage rolls recipe on Wednesday, I figured I'd give you a quick and easy one for the weekend! Burgers are a great way to get a fresh, from-scratch, and filling low-carb meal in minutes, so they're great for diabetics, or just busy folks wanting to cut back on carbs a bit. This one uses ground turkey, but as he shows, you can also use beef, beans, or my favorite - ground venison.

Enjoy!

Diabetic Recipes - Low Carb Burger
Diabetic Recipes - Check out this great low carb burger. Diabetic recipes are the most healthy recipes around! For more low carb recipes explore over 8000 recipes at www.dlife.com

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