Recipes
Recipes
Spicy Corn Chips Recipe
Crunchy, delicious, low-carb – and not drenched in fat. The dough needs to be rolled out and cut Supplements Reviews into chips. It is fairly easy to do but takes a little time. The results are highly rewarding. This recipe makes relatively mild chips; increase the spices to suit your taste.
PREPARATION TIME: 30 to 40 minutes to mix and roll out dough. BAKING TIME: 10 to 12 minutes per batch.
SERVING SIZE,1 ounce of tortilla chips (about 12 to 14 pieces 1 by 1 ½ inches). CARBS PER SERVING,: 9.6 grams of carb. NUMBER OF SERVINGS: 7 or 8.
Ingredients:
¼ cup hot water
3 Tablesps butter, soft
2 Tablesps cold water
3 Tablesps olive oil
½ cup masa harina (enriched corn flour)
¼ cup vital wheat gluten flour
1/3 cup soy protein powder
3 Tablesps unprocessed wheat bran
¼ cup whole almond meal
1 Tablesp ground chili powder (or as desired)
1 Teasp garlic powder
½ Teasp cumin (optional)
cayenne pepper (dash or as desired)
salt to taste (a few shakes or as desired)
freshly ground black pepper (as desired)
2 Tablesps soy protein powder (for rolling dough)
In a small or medium-size mixing bowl, mix the hot water with the butter, stir to dissolve. Add the cold water and olive oil.
In another mixing bowl, combine all of the dry ingredients except for the soy protein powder needed for rolling. Mix well. Add the dry mixture to the liquid mixture and stir with a fork until the liquid is absorbed. Use your hands to shape the dough into a smooth ball. Cover. Chill for about 1 hour or longer.
When you are ready to proceed, preheat oven to 350ºF.
Sprinkle a tiny bit of soy protein powder on a large cutting board. Pinch off a chunk of dough about the size of a large walnut. Roll it in the soy protein powder and flatter it lightly with your hand, shaping it into a rectangle. Roll the piece as thin as you can make it. Divide the dough into three or four equal pieces and stack them. Cut strips of about 1 inch by 1 ½ inches or make the chips any size you want them. They will shrink by about one-third when they bake. Put chips on two large, nonstick, heavy-gauge metal cookie sheets (remember, they will shrink, not expand). Bake them for 10 to 12 minutes or until lightly browned. Slide onto a rack to cool and to dry them completely.
Muy Bueno Refried Black Soybeans Recipe
Serving size ,½ cup. Carbs per serving: 3.1 grams of carb.
Ingredients:
2 cans (15 ounces each) organic black soybeans rinsed, drained, and mashed
5 ounces chicken broth
2 Tablesps coconut oil
2 Tablesps chopped red onion
½ Teasp salt (or to taste)
½ Teasp black pepper
In a blender or food processor, puree the black soybeans and chicken broth until the consistency is relatively smooth.
In a medium-size saucepan, heat the coconut oil on medium or medium-low heat and saut̩ the onion in the oil until just beginning to turn golden Рdo not brown or burn.
Carefully add the bean puree to the saucepan – it may pop a bit, so watch out! Heat the beans. Stir in the salt and pepper. Keep warm until serving time (or reheat on stovetop). You may wish to stir in a bit more chicken broth if the beans become to stiff.
Yellow Squash Tea Sandwiches Recipe
Serving size ,1/12 total yield. Carbs per serving,: 1.6 grams of carb.
Ingredients:
1 ¼ cups mayonnaise
1 pound bacon, cooked crisp, drained thoroughly, and crumbled
1 green bell pepper, seeded and diced
72 slices of yellow crookneck squash (about 6 squash)
In a large bowl, combine the mayonnaise, bacon, and bell pepper, mixing by hand until completely blended.
On a large sheet of waxed paper, line up the squash rounds in three rows of 12 slices. Spread the mixture, like frosting, on all slices in two of the long rows. Stack a “frosted” slice onto another “frosted” slice and top with an “unfrosted” one. Repeat this process for an additional three rows of 12 slices. You should have 24 three-tiered sandwiches when you’re finished.
Arrange the tea sandwiches on a serving platter, loosely cover with plastic wrap, and refrigerate until ready to serve.
Awesome Olive Paste Recipe
Serving size,1 Tablesp. Carbs per serving,: 0.7 gram of carb.
Ingredients;
2 cans black, pitted olives (11.5 ounces total dry weight)
2 Tablesps drained capers (or more, as desired)
½ cup pine nuts
1 Teasp crushed garlic in olive oil
2 Tablesps freshly chopped parsley
salt to taste
freshly ground black pepper to taste
1 Tablesp extra-virgin olive oil
Thoroughly drain olives and capers. Put all ingredients in food processor or blender. Puree to desired consistency.
Blue Cheese Dressing Recipe
Note: Total Carbs: 14.75 -Carbs per Tablesp: .615
Ingredients:
4 oz. blue cheese, crumbled
1 cup sour cream
1/4 cup mayonnaise
2 tsp. minced garlic
1 Tbsp. red wine vinegar
salt and pepper to taste
Mix all the ingredients. Cover and refrigerate overnight or for up to one week. Taste and adjust the seasoning if necessary.
Roasted Vegetables with Tuna Recipe
Note: serves 4 . Total carbs 40
Ingredients:
4 bell peppers
1 medium onion
1 small green Chile, - jalapeno or Serrano ( seeded and minced)
3 Tbs of olive oil
1 ½ Tbs of fresh lemon juice.
2 hard cooked eggs, cut into wedges
2 and( 3 ¼) cans of light tuna packed in oil, drained.
6 anchovy fillets, page 40, optional
Preheat oven to 475 F. put the peppers and onion on a baking sheet on the top shelf of the oven for 30 minutes. Add the tomatoes for at least 5 minutes. The vegetables should be soft and very well browned.
Peel and seed the peppers, then dice them. Peel and dice the onion. Peel the tomatoes and take out as many seeds as you can and dice the flesh. Save any juice for the salad. Put the vegetables in a serving bowl and stir in the Chile. Whisk the oil and lemon juice together in a small bowl and add salt and pepper to taste. Pour the dressing over the vegetables and toss gently. Crumble the tuna on top of the egg salad and arrange the egg slices over the tuna. Sprinkle the top anchovies over the salad and serve.
Buttery Tuna with Eggplant Recipe
Note: Makes approximately 1 1/2 cups
Ingredients:
2 Japanese eggplants, approximately 1 lb.
Olive oil
2 6 1/2 oz. cans Italian tuna, packed in olive oil
3 Tbsp. drained capers
1/2 cup unsalted butter, softened
2 Tbsp. coarsely chopped basil
capers
Small basil leaves
Slice the eggplant in 12 1-inch slices on a slight diagonal. Brush with olive oil and grill or broil until tender and browned. Let cool.
Drain the tuna. Place in a food processor with the capers and butter. Process until smooth. Transfer to a bowl and stir in the basil
Spread 1 Tbsp. of the mousse on each piece of eggplant. Garnish with a caper and basil leaf.
Tuna Mousse
Total Carbohydrates: 1
Total Carbohydrates minus Fiber: .5
Total Carbohydrates per Tablesp: .056
Eggplant
Total Carbohydrates: 26.
Total Carbohydrates Minus Fiber: 10.
Carbohydrates per Serving: 2.
Per Serving
Total Carbohydrates: 2.
Tabil Spice Mixture
Ingredients:
1 1/2 Tbsp. caraway seeds
1/4 cup coriander seeds
2 dried red chilies
Roast the spices in a dry frying pan over medium heat until fragrant. Cool and finely grind in a coffee grinder.
Liptauer Cheese Recipe
Note: This can be spread on a plate or packed into crocks and served with cucumber slices, celery sticks and radishes. If you can find the Hungarian Lipto cheese, use it in place of the feta and cream cheese.
Ingredients:
4 oz. feta cheese, crumbled
4 oz. cream cheese, at room temperature
1/2 cup unsalted butter, at room temperature
3 Tbsp. sour cream
2 anchovy fillets, mashed to a paste
1 Tbsp. finely minced green onion
1 Tbsp. Dijon mustard
1 1/2 tsp. paprika
1/2 tsp. caraway seeds smashed or bruised to release flavor
sea salt and freshly ground black pepper to taste
With a wooden spoon or handheld mixer, cream the feta, cream cheese and butter until smooth. Add the remaining ingredients and mix well.
Keeps for 2 weeks, refrigerated.
Roasted Cabbage with Bacon Recipe
Ingredients:
2 lb. head of green cabbage
1 Tbsp. extra-virgin olive oil
4 oz. good quality slab bacon, diced into 1/4-inch cubes
coarse sea salt
red wine vinegar or lemon wedges
Preheat the oven to 350°F.
Trim the stem of the cabbage and remove one layer of the outer leaves. Cut the cabbage in half, and cut each half into three even wedges. Coat a rimmed baking sheet with the oil and place the cabbage wedges 1-inch apart on the sheet. Scatter the bacon over the cabbage.
Roast the cabbage for 20-30 minutes until richly browned on the bottom. Turn the wedges over and roast for 20-30 minutes longer until the bottom is richly browned again. Remove any dried outer leaves. Sprinkle with the coarse salt and serve with vinegar or lemon wedges.
2 Carbs per serving
Brussels Sprouts with Cream Cheese, Toasted Almonds and Nutmeg
Ingredients:
1 lb. Brussels sprouts, trimmed and cut in half
1/4 cup cream cheese, cut into small pieces
1/4 cup toasted, slivered almonds
sea salt and freshly ground black pepper
freshly grated nutmeg
Cook the sprouts in rapidly boiling, salted water until tender. Drain, return to the pot and stir in the cream cheese, salt, pepper and nutmeg to taste. Transfer to a warmed serving dish and sprinkle with the almonds. 3 Carbs per serving
Chicken and Coconut Milk Curry Recipe
Serves 4 @ 3 carbs per serving
Ingredients:
2 Tbsp. vegetable oil
1 1/2 tsp. whole black peppercorns
3 1-1/2-inch pieces of cinnamon stick
10 whole cloves
8 whole cardamom pods
3 dried red chilies
1 Tbsp. fresh, grated ginger
8 chicken thighs, skinned
1 14-oz. can coconut milk
salt to taste
Over high heat in a medium-sized heavy pot, heat the oil. Add the peppercorns, cinnamon, cloves, cardamom and red chilies. Stir until the cardamom darkens slightly. Add the ginger, give a few stirs and add the chicken and coconut milk. Salt very lightly. Add enough water to just cover the chicken pieces. Bring to a boil, turn down to a simmer and cook uncovered for 40 minutes. The sauce will have thickened slightly. Season to taste. Try it with a squeeze of lime.
Mushroom and Pepper Topping Recipe
Ingredients:
2 Tbsp. extra-virgin olive oil
3/4 lb. sliced mushrooms
sea salt and freshly ground black pepper
1 cup thinly sliced bell pepper - red is nice
1 cup tomato sauce
12 oz. full-fat mozzarella cheese, grated
1 tsp. dried oregano, optional
In a large frying pan over high heat, heat the olive oil. Add the mushrooms, season with mushrooms out of the pan into a sieve to drain and add the peppers to the pan. Fry until the peppers are slightly limp. Add to the mushrooms salt and pepper and fry until they are browned and the liquid has evaporated. Scoop the
Preheat the broiler to high. Spread the tomato sauce evenly over the base and scatter with the mushrooms and peppers. Cover evenly with the cheese and sprinkle with the oregano. Broil until bubbly and lightly browned. Cool on a rack for a few minutes before slicing and serving.
Curried Tofu, Mushroom and Pepper Delight Recipe
Note: Serves 4 Total carbs 4
Ingredients:
2 Tbsp. vegetable oil
1 large red pepper, cut into short, narrow strips
¼ lb. sliced mushrooms
2 blocks firm tofu, 350 grams each well drained and crumbled
3 Tbsp. green onions, thinly sliced
1 tsp. curry powder
salt and black pepper to taste
1/2 cup ripe tomato, finely diced
1 Tbsp. coarsely chopped parsley or cilantro
In a large frying pan, heat the vegetable oil over medium heat. Add the pepper and mushrooms and cook, stirring occasionally until tender. Increase the heat and cook, stirring until any liquid in the pan evaporates. Add the tofu, green onions, curry powder, salt and pepper. Reduce the heat and cook until heated through. Stir in the tomato and parsley or cilantro.
Crepes Recipe
Ingredients:
4 eggs
4 T heavy cream
dash salt & pepper
Whisk ingredients together. Heat little oil in 8" non-stick frying pan. Pour about a 1/4 cup egg mixture in at a time, swirling pan quickly to cover bottom in thin layer. Let cook few minutes until bottom is brown and carefully flip. Lightly brown other side and remove from pan. Repeat with balance of batter.
Total: 4 carb
Makes 6 crepes @ .7 carbs
Beef and Mushroom Crepe Filling Recipe
Serving size, ½ total yield. Carbs per serving ,: 3.2 grams of carb.
Ingredients:
1 Tablesp olive oil or coconut oil
3 ounces lean ground beef
½ cup chopped scallions
4 ounces sliced mushrooms
salt to taste
freshly ground black pepper to taste
Heat a small or medium skillet over medium heat. Add olive oil or coconut oil. Cook ground beef in hot oil until done. Set aside and keep warm. Add scallions to the skillet and cook for 1 minute. Add mushrooms and cook until just tender, about 4 to 5 minutes. Return meat to pan. Mix with onions and mushrooms; season to taste.
Put filling in the center of four crepes, roll up crepes and serve.
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Yummy Daikon Cakes Recipe
Note: Makes 6 cakes. Total carbs per cake only 6
Daikon contains a lot of water and 1 1/2 pounds only makes 6 cakes. Because of it’s water content, it is important to get the grated daikon as dry as you can or the cakes will fall apart when you fry them. These are tasty with a dab of sour cream or mayonnaise. They are also good cold
Ingredients:
1 1/2 lbs. daikon radish
1 tsp. sea salt
1 egg
5 Tbsp. finely ground pork rinds
2 Tbsp. finely minced green onion
sea salt and freshly ground black pepper
2 Tbsp. olive or vegetable oil
Peel, and grate the daikon into a bowl. Combine with the salt and let sit for 1/2 hour.
Squeeze the water out of the daikon with your hands. The more water you squeeze, the better the cakes will be. Mix the daikon with the egg, pork rinds, green onion and sea salt and freshly ground black pepper to taste. Let sit for 10 minutes.
Preheat the oven to 350° F. Heat a heavy frying pan - a cast iron pan is ideal - that can go into the oven over medium-low heat. Swirl the oil around the pan. Fill a 1/4-cup dry measuring cup with some of the mixture, packing it slightly. Turn out into the frying pan. You should have a nicely shaped cake that stands a bit more than an inch high. Continue with the remaining mixture. Fry the cakes on one side without disturbing them too much until browned on the bottom, 5-6 minutes. Very carefully turn the cakes over and fry for 2-3 minutes longer. Place the whole pan in the oven and bake for 10 minutes.
Floating Eggs Recipe
Note: The cracking technique leaves these eggs beautifully marbled. They’re great for entertaining or just for yourself. You can dress them up even further with a bit of mayonnaise, mixed with hot prepared mustard or wasabi. Only 7 Carbohydrates per egg.
Ingredients:
8 large eggs
1 tsp. salt
1 Tbsp. soy sauce
1 Tbsp. dark soy sauce
1/4 tsp. salt
2 star anise, broken into individual points
4 tsp. Constant Comment tea leaves, or a fragrant orange spiced tea
Place the eggs and1 tsp. salt in a pot and cover with ample cold water. Bring to a boil, turn down to a low simmer. Cook for 20 minutes. Remove the pot from the heat and drain off the water. Let the eggs sit under a stream of cold water until cool.
With the back of a large spoon, tap each egg gently to create a network of fine cracks. Place the eggs in a pot that fits them snugly and add the soy sauce, salt, star anise, tea and 3 cups cold water. Bring to a boil then turn to a bare simmer and cover with a lid. Simmer for 3 hours, checking the level of water occasionally and adding more water if needed. You only need enough to cover the eggs.
Remove from the heat and let cool in the sauce. Place in the fridge, sauce and all and let sit for at least 8 hours or up to 1 1/2 days. Remove the eggs from the sauce and dry them. Keep covered and refrigerated without peeling until ready to use.
Oriental Sesame Celery Recipe
Notes: Serves 4. Goes well with any Japanese food, it’s also good when cold. Also makes a great topping for tofu. Total Carbohydrates: 14
To crush the sesame seeds, place them in a Ziploc bag and roll with a rolling pin until they are crushed.
Ingredients:
4 stalks celery
1 Tbsp. vegetable oil
2 tsp. sake
Pinch of Splenda
4 tsp. soy sauce
2 Tbsp. sesame seeds, lightly toasted and crushed
ground dried chili peppers
String the celery (no you don’t have to but it makes a better dish!) and cut each piece into 2-inch segments. Cut each segment into lengthwise 1/4-inch strips.
Heat the oil in a frying pan over high heat and add the celery. Stir fry until just tender, about 1 minute. Add the sake and Splenda and stir until the liquid has evaporated. Add the soy sauce and stir until the liquid is almost gone. Stir in chili pepper to taste. Transfer to a dish and sprinkle with the sesame seeds.
Chard with Bacon Veggie Delight Recipe
Note: Serves 4. Total Carbohydrates: 18. This simple veggie dish can also be made with mustard greens or rapini. It will compliment almost any simple meat or fish dish.
Ingredients:
1 lb. red (or green) Swiss chard, coarse stems removed, washed and drained
1 Tbsp. extra-virgin olive oil
2 slices bacon finely chopped
2 cloves garlic thinly sliced
1/3 cup white wine
1/8 tsp. salt
Pepper to taste
Coarsely chop the Swiss chard and put aside.
In a large pot, heat the vegetable oil over medium heat. Add the bacon and garlic and sauté until the bacon is crisp and the garlic is lightly browned. Add the Swiss chard, salt and white wine. Turn the heat to low, cover and cook until tender, approximately 10-12 minutes. Season with the pepper and serve.
Oriental-Style Tofu Recipe
Note: Serves 4. Total Carbohydrates: 25
Ingredients:
2 blocks firm tofu, drained, 350 grams each`
vegetable oil
1/4 cup soy sauce
1 1/2 tsp. sesame oil
1 Tbsp. Splenda
1 clove garlic, minced
1 Tbsp. toasted sesame seeds
1 Tbsp. hot red bean paste, or to taste
2 green onions, thinly sliced
Preheat the broiler. Cut the tofu into ½-inch slices. Lightly brushed a rimmed baking sheet(s) with vegetable oil, place the tofu in a single layer on the sheet(s) and lightly brush the top with oil. Broil, as close to the heat as possible until the tofu is lightly browned. Turn over and brown on the other side.
Combine the soy sauce, sesame oil, Splenda, garlic, sesame seeds and hot bean paste. Heat the soy mixture to a boil in a large pan over medium heat. Gently add the tofu in a single layer. Turn down to a simmer and cook for 2-3 minutes, spooning the mixture over the top of the tofu. Sprinkle with the green onions and serve.
Mushroom and Pepper Recipe
Note: Serves 4 . Total Carbohydrates: 34
Ingredients:
2 Tbsp. olive oil
1 large red pepper, cut into short, narrow strips
¼ lb. sliced mushrooms
2 blocks firm tofu, 350 grams each well drained and crumbled
3 Tbsp. green onions, thinly sliced
1 tsp. curry powder
Salt and black pepper to taste
1/2 cup ripe tomato, finely diced
1 Tbsp. coarsely chopped parsley or cilantro
In a large frying pan, heat the olive oil over medium heat. Add the pepper and mushrooms and cook, stirring occasionally until tender. Increase the heat and cook, stirring until any liquid in the pan evaporates. Add the tofu, green onions, curry powder, salt and pepper. Reduce the heat and cook until heated through. Stir in the tomato and parsley or cilantro.
Ultimate Deviled Eggs Recipe
SERVING SIZE,1 egg. CARBS PER SERVING,: 0.6 gram of carb.
NUMBER OF SERVINGS: 6.
Ingredients:
3 Tablesps butter, soft
6 hard-boiled eggs
2 Tablesps mayonnaise
½ Teasp Dijon-style mustard
¼ Teasp prepared horseradish
salt to taste
freshly ground black pepper to taste
Peel and cut eggs lengthwise once they have cooled. Scoop out yolks. Set whites on a plate and prepare the yolk mix. Put the yolks in a mixing bowl and combine the other ingredients. Mix well. For the smoothest filling, press the mixture through a sieve. For the most elegant presentation, you can put yolk mixture in a pastry tube and select an interesting, large nozzle before you fill the whites with the mixture. Otherwise, fill the eggs with a Teasp, creating a smooth mound. For a touch of color, dust the eggs with paprika. Refrigerate until ready to use.
Ultimate Deviled Eggs with Ham Recipe
Ingredients:
3 Tablesps butter, soft
6 hard-boiled eggs
2 Tablesps mayonnaise
1 Teasp Dijon-style mustard
2 ounces finely minced ham
¼ Teasp prepared horseradish
salt to taste
freshly ground black pepper to taste
Peel and cut eggs lengthwise once they have cooled. Scoop out yolks. Set whites on a plate and prepare the yolk mix. Put the yolks in a mixing bowl and combine the other ingredients. Mix well. For the smoothest filling, press the mixture through a sieve. For the most elegant presentation, you can put yolk mixture in a pastry tube and select an interesting, large nozzle before you fill the whites with the mixture. Otherwise, fill the eggs with a Teasp, creating a smooth mound. For a touch of color, dust the eggs with paprika. Refrigerate until ready to use.
This adds 2.0 grams of carb to the total. A serving has 1.0 gram of carb.
Ultimate Deviled Eggs with Smoked Salmon Recipe
Ingredients:
3 Tablesps butter, soft
6 hard-boiled eggs
2 Tablesps mayonnaise
2 ounces finely chopped smoked salmon, lox, or nova
½ Teasp Dijon-style mustard
¼ Teasp prepared horseradish
salt to taste
freshly ground black pepper to taste
Peel and cut eggs lengthwise once they have cooled. Scoop out yolks. Set whites on a plate and prepare the yolk mix. Put the yolks in a mixing bowl and combine the other ingredients. Mix well. For the smoothest filling, press the mixture through a sieve. For the most elegant presentation, you can put yolk mixture in a pastry tube and select an interesting, large nozzle before you fill the whites with the mixture. Otherwise, fill the eggs with a Teasp, creating a smooth mound. For a touch of color, dust the eggs with paprika. Refrigerate until ready to use.
This adds less than 1.0 gram of carb to the total. A serving has 0.8 gram of carb.
Ultimate Deviled Eggs with Crabmeat Recipe
Ingredients:
3 Tablesps butter, soft
6 hard-boiled eggs
2 Tablesps mayonnaise
1 Tablesp low-carb ketchup
1 Teasp lemon juice
2 ounces cleaned and finely flaked crabmeat
salt to taste
freshly ground black pepper to taste
Peel and cut eggs lengthwise once they have cooled. Scoop out yolks. Set whites on a plate and prepare the yolk mix. Put the yolks in a mixing bowl and combine the other ingredients. Mix well. For the smoothest filling, press the mixture through a sieve. For the most elegant presentation, you can put yolk mixture in a pastry tube and select an interesting, large nozzle before you fill the whites with the mixture. Otherwise, fill the eggs with a Teasp, creating a smooth mound. For a touch of color, dust the eggs with paprika. Refrigerate until ready to use. Refrigerate.
One serving has 0.9 gram of carb.
