Health, Fitness, Diet & Nutrition,

 

 

 

VEGETABLES

 

Vegetables are the second pillar of the First Coast Diet regimen. The more you eat the better you will feel, and you can eat just about as much as you want so long as you cook them with out too much oil or fat. Try not to overcook. When they are a little crunchy, the texture aids in their attractiveness, and the vitamin content is preserved.

 

Remember, most vegetables are a good source of protein and fiber, and the fiber is what is going to help keep you feeling satisfied. So a good rule is to plan your meal with six ounces of fish or meat, and two vegetable selections (three quarters of a cup of each), or one cup of a single vegetable and a generous serving of salad.

 

Also don't forget to eat your snack before lunch and dinner. A nice cup of raw carrots, cauliflower, broccoli, and/or celery dipped in fat free ranch dressing half an hour before you sit down to eat takes the edge off your hunger and makes it easier to resist that second helping.

 

Now to your recipes!

 

Cauliflower and Cheese

Serves:6

Effort: Easy

Ingredients:

1 large cauliflower, head

2 cup shredded cheddar cheese

2 teaspoons dijon mustard

1 each salt and pepper -- to taste

How to Prepare:

Clean cauliflower and chop into small pieces, add a quarter cup water and cover with saran wrap.

Cook a microwave safe casserole and microwave on high till just soft. Drain very well without

mashing.

Gently blend mustard, the cheddar, salt and pepper.

Toss with the cauliflower,

Microwave another 2 - 3 minutes until cheese is bubbly and the cauliflower is tender. Serve

immediately.

 

 

Turnips and Onions

Effort: Easy

Ingredients:

5 turnips peeled and sliced thin

1/4 white onion sliced thin

3/4 stick (6T) butter, melted3/4 c heavy cream

3/4 c chicken broth

1/8 t nutmeg

1/8 t sage

1/8 t garlic powder

1 t salt

1/4 t pepper

How to Prepare:

Toss turnips, onion and butter in a 9x13 pan, cover with foil and

bake 30 mins at 375.Heat thoroughly on stove remaining ingredients.

Pour over turnips/onions, toss to coat. Sprinkle with 1 c shredded

cheddar cheese. Cover with Foil, return to oven for 30 min, Uncover

add another cup of shredded cheddar cheese and bake uncovered for 20

mins till brown and crusty.

 

 

Brussel Sprouts w/ Bacon, Shallots & Garlic

Serves:3 portions,9

 

Prep Time: about 20 min.

Effort: Easy

Ingredients:

Brussel Sprouts 12 each

Olive Oil 1 Tsp

Bacon, chopped 4 slices

Shallots, chopped 1 Tbsp Garlic, minced 2 cloves

Butter 1 Tbsp

Salt and Pepper to taste

How to Prepare:

1. Fill a medium-sized pot with water and salt and bring to a boil

over high heat.

2. While water comes to a boil, put bacon and olive oil in a medium

saute pan and slowly render until slightly crisp.

3. Meanwhile, remove any loose leaves from sprouts, trim ends, and

score an X on the bottoms. Blanch in boiling water for 2-4 minutes

(depending on size) until they can be pierced with a knife without

much resistance.

5. Prepare a bowl with ice and cold water. Remove blanched sprouts

from boiling water and put in ice bath to stop cooking (1-2 min.).

Drain and cut into quarters. Set aside.

6. Add shallots and garlic to bacon. Continue cooking over low heat

until softened, 4-5 min.

7. Raise the heat to medium and add brussel sprouts and stir well.

Cook for about 5 minutes. Be careful not to overcook.

8. Season with salt & pepper and serve.

 

 

Roasted Rosemary Veggies

Effort: Easy

Ingredients:

Yellow Squash

Red Bell Pepper

Sliced Mushrooms

Chopped Broccoli stalks

Olive oil

Dried Rosemary

black pepper

salt

How to Prepare:

Slice all veggies and place in pan. Coat with olive oil and

seasonings and stir. roast in oven at 450 degrees for 30 minutes.

 

 

Zucchini Stew

Serves:4

Prep Time:15 prep 2hrs cook time

Effort: Easy

Ingredients:

6 small zucchini sliced

1/2 # bacon cut in pieces

1 small onion chopped

1 tsp. celery seed

salt and pepper to taste

1 tbl worstershire sauce

couple dashes of hot sauce tabasco

1 can of tomatoes with the juice

1 small can of v-8 juice

How to Prepare:

in a large sauce pan brown bacon and onion. Bacon should start to

render but not be fully cooked. Do not drain fat add tomatoes with

juice then add all other ingredients and cook on low heat for about

two hours. enjoy

 

 

Lo-Carb Spinach Soufflé

Serves: 6,

Prep Time:15 minutes

Effort: Easy

Ingredients:

1 16-oz pkg frozen spinach (cooked & squeeze-drained)

1/2 c. sour cream

1 egg

1 c. shredded parmesan cheese1 clove garlic (minced)

salt & pepper

cayenne pepper (if preferred)

How to Prepare:

Boil spinach according to directions on package. Drain and squeeze

spinach well. In large bowl, add spinach, sour cream, egg, garlic,

1/2 c. of the cheese, and salt and pepper. Place in 9x13 glass dish

and top with remaining cheese. Bake at 350 degrees for 25-30

minutes. Let cool 10 minutes before serving. Great with any meat

entree' or served alone.

 

 

Spinach Alfredo

Serves 4

Nutritional info for entire recipe

677 Calories (kcal); 57g Total Fat; (71%

calories from fat); 24g Protein; 28g Carbohydrate; 14g fiber;

132mg Cholesterol; 5429mg Sodium

Prep Time:15 minutes

Effort: Easy

Ingredients:

16 ounces frozen spinach -- thaw and squeeze as much water out as

possible.

1 tablespoon olive oil

1 clove garlic -- minced fine

1/2 cup alfredo sauce -- bottled 2 ounces cream cheese -- diced

small

1 each salt and pepper

1 dash nutmeg

How to Prepare:

Heat oil and garlic in a pan. Add spinach and sauté, stirring often,

for about 6 minutes. Add the alfredo sauce and cream cheese, stir

well then cover. Let cook over very low heat for 5 minutes until

it's heated through. Add a dash of nutmeg, then salt and pepper to

taste.

 

 

Red Swiss Chard with Bacon

Serves:3 or 4

Prep Time:20 - 30 minutes

Effort: Easy

Ingredients:

10 or so stalks of red Swiss chard

1 small onion

1 tsp balsamic vinegar3 or 4 slices of bacon

black pepper to taste

How to Prepare:

Chop the bacon into small pieces and render in a skillet over low

heat. When nearly crisp add diced onion and black pepper. Gather and

chop the chard stalks into 1/2" long pieces and the leaves into 1/2"

wide strips. When the onion is translucent add chard. Cook the chard

until tender stirring several times. Add vinegar and toss. Serve hot.

 

 

Mock Potato Casserole

Serves:2 to

Prep Time:20 min

Effort: Easy

Ingredients:

16oz frozen cauliflower

2tbs butter

4 oz cream cheese

1lb bacon cooked and crumbled

8 oz shredded cheddar

thing of green onions chopped?

How to Prepare:

steam or boil cauliflower until totally tender. mash and add butter

and cream cheese. add remaining ingredients, and place in a

casserole dish and bake at 350 degrees for about 30-45 min until

bubbly.

 

 

Free Baby Corn

Serves:3

 

Prep Time: open can

Effort: Easy

Ingredients:

Whole Baby Corn in a can. One Can

How to Prepare:

Usually found in the Chinese section in the food store. It's

virtually free with Carb. 3g for 6 cobs. Fiber 4g for 6 cobs. Sugar

0. Add to soups or salads or heat it up

and add butter salt and pepper.

 

 

Spicy Cauliflower for One

Serves: 1

Per serving: 147 Calories (kcal); 10g Total

Fat; (58% calories from fat); 9g Protein; 9g Carbohydrate; 5g

fiber; 30mg Cholesterol

Prep Time:5-10 minutes

Effort: Easy

Ingredients:

1 cup cooked cauliflower florets

2 tablespoons ro*tel diced tomatoes w/green chilies

4 tablespoons shredded cheddar cheese

1 each salt and pepper -- to taste

How to Prepare:

Use leftover steamed cauliflower or frozen cauliflower that has been

cooked until just tender. Give it a rough chop and add to a

non-stick skillet w/the ro*tel tomatoes. Saute for a few minutes to

heat through, add salt and pepper to taste then dump into a bowl and

sprinkle cheese on top. If it doesn't melt, pop in into the

microwave for 20 seconds.

 

 

Spinach Elegant

Serves:8 to 10

Prep Time:15 min

Effort: Easy

Ingredients:

spinach about two bags

sour cream

bacon

cheese

marjoram

garlic

butter

salt

pepper

How to Prepare:

Place spinach in casserole dish, add marjoram, garlic, salt and pepper

and butter for flavoring. Add bacon on top.

bake until warm and bacon drippings soak through.

add a thin layer of sour cream and lots of cheese on top of the sour

cream to cover entire dish. place back in oven to melt cheese on

top. ( I prefer to fully cook bacon to a crisp in a pan after the

drippings soak through the spinach.)

 

 

Broccoli Salad

 

Effort: Easy

Ingredients:

raw broccoli florets

low carb dressing of choice (I like Kraft caesar vinaigrette with

parmesan)

bacon bits (I use Oscar Mayer real bacon bits)

shredded or cubed cheddar cheese

How to Prepare:

Rinse broccoli florets well. Put in big bowl. Add cheese, how much

depends on how cheesy you like it, same with the bacon bits &

dressing, add the amount you like. Mix well. Refrigerate for at

least an hour before eating.

 

 

Low Fat Zucchini Lasagna

Serves:6

CarbsPerServing:23

Prep Time: This take time, but is worth it.

Effort: Average

Ingredients:

1/2 c onion, chopped

2 cloves garlic, chopped

3 tbsp parsley

1 tbsp olive oil

1/2 tsp oregano

1/2 tsp basil

1/2 tsp thyme

1/2 tsp pepper3 c canned tomatoes

3/4 c tomato paste

1 c tomato sauce

3 c mushrooms, chopped

3 medium Zucchini

8 oz Lite mozzarella, grated

8 oz lowfat ricotta cheese

3 tbsp parmesan, grated

How to Prepare:

Sauté onion, garlic, parsley, and herbs in oil until onions are

tender.

Add chopped tomatoes, tomato paste and sauce. Cook for 1/2 hour on

medium heat, stirring often. Add the chopped mushrooms at the end.

Slice zucchini lengthwise, about 8 slices each.

In an 8 inch baking dish, layer ingredients beginning with a layer

of sauce, then zucchini, then ricotta, more sauce, zucchini,

mozzarella, sauce, etc. Top with parmesan cheese.

Bake at 375 degrees for 35 minutes. Let lasagna rest 10 minutes at

room temperature before slicing.

This dish does not slice easily. You will do better to use a spoon

to scoop it out.

 

 

Stuffed Peppers w/ Tofu

Serves:4

CarbsPerServing:10

Prep Time: 30 minutes

Effort: Average

Ingredients:

1/2 lb. ground beef

4 bell peppers ( any color)

1 package firm tofu - chopped in 1/2 inch cubes

chopped onion1 can tomatoes - diced

1 can tomato sauce

1/2 cup cheddar cheese- grated

salt and pepper

How to Prepare:

Brown ground beef and onion. Drain and add tomatoes and tomato

sauce. Warm through. Mix in cheddar cheese and tofu. Add salt and

pepper. Sit aside and clean bell peppers. Cut tops off of peppers,

remove seeds and wash out. Fill peppers with hamburger mixture. Sit

tops back on peppers. Cook at 350 degrees for 45 minutes.

 

 

Veggie Sauté

Serves: One to Two People

Prep Time:10-15 minutes

Effort: Easy

Ingredients:

Two tablespoons of olive oil

One tablespoon of fresh garlic

2 cups of fresh spinach1/2 cup of chopped onion

1 1/2 cups of fresh mushrooms

One cup of chopped black olives

Salt, pepper to taste

How to Prepare:

Heat up olive oil and garlic in a skillet over medium heat

Add onions and mushrooms first

After a few minutes, add olives

Fold in Fresh spinach

Add seasonings

Sauté until veggies are cooked

 

 

BBQ Bacon Asparagus

Serves: As many as you want

Prep Time:1/2 hour

Effort: Easy

Ingredients:

Bacon

Asparagus

Garlic Salt

Olive Oil

Toothpicks

How to Prepare:

Put olive oil in a bowl with garlic salt

Wrap uncooked bacon around uncooked asparagus and secure with

toothpick (about half a bacon strip per asparagus stick.) Brush with

olive oil mixture and cook on BBQ. Brush with olive oil now and then

as cooking.

 

 

Grilled Portobello Mushrooms

Serves:3

Prep Time:5 minutes

Effort: Easy

Ingredients:

6oz Portobello Mushrooms, sliced

1/2 cup Olive Oil

3 TBS Lemon Juice

3 or 4 Garlic Cloves, minced1/2 tsp Salt

1/4 tsp Pepper

Dash of Worcestershire Sauce

How to Prepare:

In a glass bowl combine all the ingredients, toss in the mushrooms.

Let marinate for at least 30-60 minutes, stirring every now and

then. Grill for 2-3 minutes on each side.

 

 

FRIED SQUASH CASSEROLE

Serves: 2

 

Prep Time: 20 MINUTES

Effort: Easy

Ingredients:

2 CUPS SQUASH -(DICED)

1 TOMATO (DICED)

1 SMALL ONION (DICED)

1/2 STICK OF BUTTER

2 CUPS SHARP SHREDDED CHEESE

How to Prepare:

PLACE THE HALF STICK OF BUTTER IN SKILLET AND LET MELT. ADD THE

DICED SQUASH AND DICED ONION AND COOK UNTIL ALMOST DONE. THEN ADD

DICED TOMATO COVER AND LET COOK UNTIL SQUASH IS TENDER. THEN ADD

CHEESE AND LET MELT. ENJOY

 

 

Cauliflower Bake

Serves:4,10,10

CarbsPerServing:6

Effort: Easy

Ingredients:

1lb bag frozen cauliflower

1/2 cup diced onion

1 cup diced mushrooms

2T butter

1/4 cup cream

1/4 cup mayo

1/2 cup cheddar cheese

How to Prepare:

Take a bag of frozen cauliflower and cook as the package directs.

Drain very well and give it a rough chop.

Sauté mushrooms and onion in butter until soft.

Mix remaining ingredients and stir everything together.

Bake covered at 350f, for 25 minutes, then uncover and let cook

another 10 minutes or until browned.

 

 

Shoe String

 

Prep Time: not too long

Effort: Average

Ingredients:

shredded cabbage. (I prefer the angel hair kind - packaged in the

produce aisle.) Oil for deep frying

How to Prepare:

Deep fry cabbage until golden brown. Drain on paper towel. Salt to

taste. Makes a good substitute for shoe string potatoes. Nice on top

of a steak!

 

 

Eggplant Parmesan Pizza Thingies

Serves:1 Prep Time:1 hour

Effort: Average

Ingredients:

eggplant, sliced in 1/2" thick slices

egg

heavy cream

parmesan cheese

spaghetti/marinara sauce

shredded Italian blend cheese, or mozzarella

How to Prepare:

I didn't put any measurements on the ingredients because it just

depends on how much eggplant you're fixing. I usually just do one

eggplant at a time, which makes two meals for me - I usually get

about 10 slices out of one of them.

After you slice the eggplant, salt it and put it between paper

towels to absorb the bitter juices. Let it sit like this for about

an hour. Blot off the juices. Then beat your egg, and mix it with

the heavy cream. For one eggplant, I use 1 egg, and about 1/4 cup of

cream. Heat some oil for frying in a skillet. Put some parmesan

cheese in a small bowl. Dip the eggplant first in the egg/cream

mixture, then in the parmesan cheese, then put it into the heated

oil. You'll want to use a medium temperature, maybe a little less

than medium, or else your parmesan cheese will get browned/burned

before the eggplant is cooked.

After you've fried all the eggplant pieces, and drained them on

paper towels to soak up the excess grease, place the individual

slices on a cookie sheet. Top them with a scant spoonful of

spaghetti sauce (this is where the "bad carbs" are, so go as lightly

as you can, unless you're using lowcarb spaghetti sauce), and then

the shredded cheese. Stick the pan under the broiler in your oven

just until the cheese is melted and I like mine a little browned.

 

 

Broccoli Casserole

Serves:4

Prep Time:5-10 minutes

Effort: Average

Ingredients:

1 7 ounce can of mushrooms, drained, 1 10 ounce package broccoli, 2

eggs beaten, 1/2 cup Dukes mayonnaise, 1 cup shredded cheddar cheese,

salt and pepper to taste

How to Prepare:

cook broccoli according to package directions, remember to salt

water. Drain broccoli well, I drain on paper towels after draining

in colander. Mix broccoli, beaten eggs, drained mushrooms, Dukes and

shredded cheese. Pour into greased casserole dish or pie plate, bake

at 350 for 25-30 minutes

 

 

Creamed Cabbage with Ginger and Chilies

Serves:10

Effort: Average

Ingredients:

6 Quarter-size pieces crystallized ginger

6 dried small hot red chilies

2 large heads Savoy cabbage (about 3 pounds total), thinly sliced

crosswise

1 1/2 cups whipping cream

3 tablespoons butter

1 tablespoon white wine vinegar

2 tablespoons grated orange peel (optional)

1 cup thinly sliced fresh basil leaves

How to Prepare:

Combine ginger and chilies in medium metal bowl. Pour enough boiling

water over to cover. Let stand 15 minutes. Drain, reserving 1/4 cup

soaking liquid. Transfer ginger, chilies and reserved soaking liquid

to blender. Puree until smooth. Cook cabbage in large pot of boiling

salted water 2 minutes. Drain, rinse under cold water until cool.

Drain well. Boil whipping cream, butter, and vinegar in large pot

until slightly thickened, about 3 minutes. Mix in chili puree. Add

cabbage and orange peel; toss until heated through. Mix in basil.

Season with salt and pepper.

 

 

Spaghetti Squash alla Carbonara

Serves:6,10,7,7,10,10

CarbsPerServing:9g (1g is fiber)

Prep Time:45-60 minutes

Effort: Easy

Ingredients:

1 large spaghetti squash (4 lb)

1/2 lb bacon, cut crosswise into 1/4 inch pieces

1/4 cup dry white wine

1 cup heavy cream

2 egg yolks1/2 cup Parmigiano Reggiano cheese (worth the extra cost

to get the real stuff!)

1/4 cup fresh Italian Parsley (flat-leaf), finely chopped

black pepper to taste

How to Prepare:

Pierce the spaghetti squash multiple times with a fork. Bake in a

400 degree oven for 45-60 minutes, until tender.

While squash is baking, fry bacon until crisp. Drain fat and set

aside on paper towels to drain.

Add the wine to the pan and cook for 3-4 minutes on medium until

reduced in volume by about half. Reduce heat to low.

Beat together egg yolks and cream, then slowly stir into wine

mixture. Cook on medium-low until sauce begins to thicken (warning:

make sure temperature is not too high or you will end up with

scrambled eggs).

Once the sauce coats the back of a wooden spoon, return the bacon to

the pan and add the parsley. Cook for 1-2 minutes to heat through.

Cut the spaghetti squash in half, scoop out seeds, then pull strands

out with a fork into a large serving dish.

Pour sauce over hot squash. Sprinkle parmesan over all and toss

well.

Add freshly ground pepper to taste.

 

 

Chinese Stir-Fried Asparagus

Serves:6

Prep Time:20 minutes

Effort: Easy

Ingredients:

A medium bundle of asparagus

1/4 pound pork loin

And entire head of garlic, salt

small red chili (optional)

lard

How to Prepare:

Prep: Cut off the tough ends of the asparagus, or peel the lower

portions. Cut the asparagus into bite size pieces. Wash them in a

bowl of water. Slice the pork into very thin small strips (much

easier to do if the pork is slightly frozen).

Peel all the garlic cloves and slice thickly.

Cook: Heat the wok. Add at least 3 T. lard. Throw the garlic in and

stir-fry till slightly browned. Throw in the pork and cook until

color changes, the garlic will also hopefully be very browned at

this point. Throw in the chili and about 1/2 teaspoon salt, stir

briefly. Throw in the asparagus, add 1/4-1/2 teaspoon , stir-fry

a few minutes. Put in about 3/4 cup water, cover and cook until

asparagus is just tender. Add more salt to taste. Serve. Be sure to

eat the garlic also!

 

Ante Pasta

 

Effort: Easy

Ingredients:

How to Prepare:

chop finely - 3 tomatoes, 2 green peppers, onion to taste, 4 med to lg

mushrooms, and garlic cloves to taste. Toss with olive oil and a

little salt. Add Tabasco or jalapeños if you like it spicy, and a

few red pepper flakes. Wrap in lettuce leaves for a crunchy treat

that is healthy and low carb.

 

 

Artichoke and Spinach Frittata

 

Effort: Easy

Ingredients:

6 ounces marinated artichoke heart

1 cup chopped onion

1 cup grated parmesan cheese

1 teaspoon minced garlic

1/2 teaspoon oregano4 eggs

1 teaspoon salt

1/2 teaspoon pepper

10 ounces frozen chopped spinach -- thawed

How to Prepare:

Preheat oven to 350. Spray a 9" pie pan with vegetable oil. Drain

oil from artichokes into a small skillet. Add onion and garlic. Cook

until onion is tender. In a mixing bowl, beat eggs until foamy. Dice

artichokes and add to eggs, along with cooked

onion and remaining ingredients. Stir well. Pour into prepared pie

pan and bake 25 minutes. May be made the night before and

refrigerated. Serves 6.

 

 

Asparagus stir-fry

 

Effort: Easy

Ingredients:

1 pound asparagus -- fresh spears

1 can bamboo shoots

1 can water chestnuts -- sliced

2 stalks celery -- sliced 1/2" thick1 cup fresh mushrooms -- sliced

4 tablespoons oil -- for cooking

1 each salt and pepper -- to taste

How to Prepare:

Cut all vegetables about the same thickness to promote even cooking.

Heat oil in wok or large skillet. Stir fry asparagus for about 2

minutes. Reduce heat to medium, cover and cook for 5 more minutes,

stirring occasionally to prevent burning. Add all the other

ingredients and raise heat to med/high, stir fry 3 - 5 minutes,

making sure to stir often.

 

 

Bacon Flavored Asparagus

 

Effort: Easy

Ingredients:

Asparagus

REAL Bacon Bits

Extra Virgin Olive Oil Butter

Pepper

How to Prepare:

Simply melt a little butter in a large frying pan.

Add a little bit of olive oil and heat.

Add asparagus and sprinkle REAL bacon bits over top.

Cover and let simmer for about 5-8 minutes, turning asparagus

twice.

Pepper to taste - serve warm.

 

 

Bacon-Stuffed Cherry Tomatoes

 

Effort: Easy

Ingredients:

1 pound bacon

1/4 cup mayonnaise1/4 cup green onions

1 pint cherry tomatoes

How to Prepare:

Cook bacon until very crisp.

Crumble up bacon and mix with mayonnaise (add more if you need it)

and green onions.

Cut off top and scoop out inside of cherry tomatoes. (Trick to make

tomatoes stand still cut a small sliver off the bottom).

Fill with bacon mixture. Better when they sit a while so the flavors

meld and they taste like a little BLT without the L!

 

Baked Cheese-Zucchini

 

Effort: Easy

Ingredients:

2 medium Zucchini -- sliced very thin

1 Egg

1 tablespoon prepared mustard

1/8 teaspoon Ground white pepper1/8 teaspoon Ground nutmeg

1 Green onion -- sliced thin

1/2 cup Swiss cheese -- grated

How to Prepare:

Put the zucchini in a colander or on towels to drain off the

moisture. Combine the remaining ingredients.

Add the zucchini and mix well. Pour into a lightly oiled 2-quart

casserole. Bake at 350 F for 40 to 45 minutes.

 

 

Baked Eggplant Hash Browns

 

Effort: Easy

Ingredients:

1 small eggplant

salt

pepper

oregano2 cloves garlic

2 tablespoons ricotta cheese

How to Prepare:

Peel skins off of eggplant and cut the flesh into 1 inch pieces.

Sprinkle with salt/pepper/oregano (to taste) and then sprinkle

minced garlic

over the top of the eggplant.

Pull off little piece of the ricotta and put on top of the whole mix.

Bake until golden brown at 400 deg. You can also broil for 2 minutes

to make

them crispy.

I was liberal with the salt which made them taste great! Use all

spices to

taste though.

This is for those people who miss the greasy hash browns from diners

and pancake places

 

 

Roasted Cauliflower

Serves: Makes 2 to 4 servings.

Prep Time:5 minutes

Effort: Easy

Ingredients:

1 medium head cauliflower 2 tablespoons olive oil ½ teaspoon coarse

salt ¼ teaspoon coarsely ground black pepper 2 cloves garlic

(pressed)

How to Prepare:

Preheat oven to 400ºF. Rinse cauliflower; cut into medium size

florets. In a large bowl or resealable plastic bag, mix together

florets, olive oil, salt, pepper and garlic. Spread in a single

layer in a non-stick baking dish or rimmed baking sheet. Bake

approximately 20 to 25 minutes, or until cauliflower is browned or

caramelized on edges and tender. Serve warm or at room temperature.

 

 

Baked Turnip 'Taters

Serves:5,7

CarbsPerServing:26 total recipe

Effort: Easy

Ingredients:

3 small turnips -- tennis-ball sized

3 tablespoons butter -- melted

2 tablespoons sour cream2 eggs -- beaten

1/4 cup grated parmesan cheese

salt and pepper -- to taste

How to Prepare:

Peel turnips, making sure to remove the tough top bits; place in a saucepan.

Cover with water and bring to a boil. Cover with pan lid, lower heat and

simmer for about an hour until tender. Drain then cut into chunks small

enough to fit in your food processor. Place chunked veggies, butter, and

sour cream in a food processor and puree. Add beaten eggs and cheese and

whirr some more until ingredients are well-mixed (it won't take long). Pour

into casserole dish and bake for about 20 minutes at 350F until it's a

little brown on top and edges (or you can nuke it for about 7-10 minutes).

You might want to experiment the first couple of times you make it to see

how brown you like the top. You can sprinkle a little more cheese on the top

before baking, if you like. Makes 4 servings. (You can also cube the turnips ahead of time then simmer and it

doesn't take so long to cook, but some turnips are so hard to cut when raw that

I've given up on that technique and just boil them whole.)

Optional: add a garlic clove to the cooking veggies and puree along

with everything else; adds .25 carbs to each serving.

Other options: 1/4 tsp dill, crumbled bacon, etc.

Fluffier than other mashed-potato substitutes, because of the egg

baked in.

Mmmm!

 

 

Benihana Vegetable Delight

 

Ingredients:

1 ounce cauliflower -- fresh, boiled

5 slices mushroom

1 ounce sliced zucchini

1 ounce snap beans -- fresh, boiled

salt and pepper (optional)

1 teaspoon oil

1 ounce carrot -- fresh, cooked2 ounces sliced onion

2 ounces broccoli -- fresh, boiled

1 teaspoon white wine

1/4 lime

1 teaspoon butter -- optional

How to Prepare:

Coat one side of a square foot of damp rice paper with oil and butter.

Combine ingredients with 2 teaspoons water. Place in paper and wrap tightly.

Cook seven minutes (turning once) in heated non-stick skillet until paper

expands. For electric skillet, start at 300 F and raise temperature to 360F.

Place paper on plate and cut open with scissors. Use caution air inside

paper is very hot. Makes one serving.

 

 

Better Fake Mashed Potatoes

Serves:10,

Effort: Easy

Ingredients:

1 head cauliflower

8 tablespoons butter1 teaspoon pepper -- up to 1 tablespoon

How to Prepare:

Cook 1 head of cauliflower until very soft.

MASH all the water out of it through a screen mesh colander (If you

skip this step you get cauliflower soup)..

Add 1 stick butter and considerable pepper (min 1 teaspoon up to a

tablespoon - careful it goes from perfect to HOT very fast). Whip

with mixer or in food processor, re-heat if necessary.

I have served this at parties and no one has known they were not

real.

 

 

British Brussels Sprouts

 

Effort: Easy

Ingredients:

1 cups brussels sprouts -- boiled (cut off bottoms and trim off

extra leaves) - 1 to 2 cups

1 cup Gruyere cheese -- shredded

slice bacon -- several

How to Prepare:

Cook the bacon in a large frying pan--brown it well so it will

crumble easily.

In the same pan, brown the brussels sprouts in the bacon fat. Don't

actually get them brown, but sort of glaze them so they

are tender and have acquired some of the yummy bacon drippings.

Put them into a baking dish. Put 3/4 cup of the gruyere and the

crumbled bacon on top.

Stir gently (the sprouts might come apart). Top with the rest of the

cheese. Serve hot.

 

 

Broccoli au Gratin for 1

 

Effort: Easy

Ingredients:

1 1/2 cups broccoli, frozen

1 tablespoon Butter2 tablespoons Sour Cream

1 ounce cheddar cheese -- shredded

How to Prepare:

Microwave broccoli until done, drain.

Add remaining ingredients & microwave. Stir until thouroughly mixed

 

 

Broccoli Bacon Salad

 

Effort: Easy

Ingredients:

8 slices bacon -- fried and cooled

1 bunch broccoli -- broken up1/2 cup mayonnaise

1 tablespoon vinegar

2 tablespoons artificial sweetener

How to Prepare:

Mix mayonnaise, sugar, and vinegar, and pour over broccoli. Break up

bacon into salad and stir.

 

 

Broccoli Casserole

Effort: Easy

Ingredients:

10 ounces frozen broccoli -- cooked, 10-15 ounces

1 cup mayonnaise

1 can cream of mushroom soup -- or cream of chicken2 eggs

1 1/2 cups shredded cheddar cheese

mushrooms or bacon (optional)

How to Prepare:

Preheat oven to 350 and grease 9x9 glass dish.

Beat eggs, soup, mayo and shredded cheddar in bowl until well mixed.

Add cooked broccoli (and mushrooms & bacon if you desire).

Pour mixture into glass dish and bake about 45 minutes or until top

is browned.

 

 

Broccoli w/Cheese Meringue

Effort: Easy

Ingredients:

..

How to Prepare:

Steam broccoli till nearly done (tender but not mushy). Put it in a

baking dish & salt to taste. You may want to put a little butter on

it too if you want to.

In a small-to-medium mixing bowl, beat 2 egg whites with a mixer till

it forms soft peaks. Fold in about 1/4 to 1/2 cup mayonnaise

(depends how much broccoli you're using) and 1-2 cups grated cheddar

and/or swiss cheese. Mix that together gently (don't want those egg whites to break down altogether) & spread it over the

cooked broccoli in a baking dish. Bake uncovered in a preheated 400

degree oven until lightly golden brown (depends on how hot your oven

really is -- usually about 5 to 10 minutes).

If you're fixing this for a lot of broccoli (like for 6 people) you

may want to use 3 egg whites.

Tip: room temperature eggs yield the most egg whites when you

separate them from the yolks & beat up the highest.

This is also good on steamed asparagus.

 

 

Brussels Sprouts in Lemon Sauce

 

Effort: Easy

Ingredients:

20 ounces brussels sprout -- 2 10 oz frozen packages

1/4 cup butter

2/3 cup mayonnaise

2 tablespoons lemon juice1/2 teaspoon celery salt

2 tablespoons parmesan cheese -- grated

1/4 cup almonds -- sliced

How to Prepare:

Cook Brussels sprouts according to package directions, omitting

salt; drain.

Place Brussels sprouts in a shallow 2-quart casserole and keep warm.

Melt butter in saucepan; add mayonnaise, lemon juice, and celery

salt.

Beat with a wire whisk until smooth; cook over medium heat until

hot, stirring constantly (do not boil).

Pour sauce over Brussels sprouts; sprinkle with cheese and almonds.

Serves 6.

 

 

Buttery Green Beans with Tofu julienne

 

Effort: Easy

Ingredients:

2 cup green beans

1 6"x6" tofu block

4 tablespoons sliced almonds3 tablespoons butter

1/2 teaspoon salt (or measure salt to taste)

How to Prepare:

Slice tofu cube into julienne strips. Set aside.

Sprinkle sliced almonds onto a cookie sheet and heat in a 275 degree

oven until lightly crisp and golden.

Steam green beans until al dente.

In a bowl, toss green beans with almonds, tofu, butter and salt.

Enjoy!

Sorry, no exact carb count on this, but be assured it is very low!

Also, this recipe is very forgiving, so be free with you moderations

on this if you're serving more than two people. Untoasted almonds

are also great with this warm veggie mixture.

 

 

Zucchini Hash Brown Cakes

Prep Time:10 minutes

Effort: Easy

Ingredients:

2 medium unpeeled zucchini, shredded (1 cup grated)

1 small onion, grated

1 egg

3 Tbs soy powder

1 cup cheddar cheese, shredded

salt and pepper to taste butter for frying

How to Prepare:

In a bowl, combine zucchini, onion and egg. Add soy powder one

tablespoon at a time, until the mixture holds together. Stir in

cheese, salt and pepper. In skillet or griddle over medium heat,

melt butter. Drop batter by ¼ cupfuls into skillet and flatten.

Cook until crispy and brown, turn and cook the other side.

 

 

Cabbage 'Macaroni' and Cheese

CarbsPerServing:24 total recipe

Effort: Easy

Ingredients:

3 cups cooked cabbage

10 ounces cheddar cheese -- I like extra sharp2 tablespoons heavy

cream

How to Prepare:

Separate cabbage leaves individually, cut into 1 inch cubes. Put in

pan of cold water and boil until tender but slightly undercooked.

Grate 10 oz of cheddar cheese. Use 8X8 inch square pan. Place 2

tbsps of heavy cream in the bottom of the pan. Layer

cabbage and cheese like you would a lasagna making sure top layer is

cheese. Bake in 350 degree oven for 10-15 minutes or until cheese is

melted. Enjoy! This recipe makes 6 1/2 cup servings.

 

 

Cabbage Stir Fry

Effort: Easy

Ingredients:

8 cups shredded cabbage

1/2 cup sliced onions

2 tablespoons soy sauce

2 tablespoons olive oil

2 teaspoons sesame seeds1 each salt and pepper to taste

2 each dried red chili pepper -optional

2 tablespoons butter

How to Prepare:

Heat wok or deep skillet/dutch oven with the oil. Add in onions and

stir fry over high heat for about 30 seconds. Add in cabbage and

stir fry for 2 minutes or until cabbage is all starting to wilt. Add

red pepper (if using) and soy sauce. Stir fry another

minute. Remove from heat and stir in butter, salt, pepper and sesame

seeds.

 

 

CAULIFLOWER BAKE

Effort: Easy

Ingredients:

1/2 head cauliflower

8 ounces cream cheese

1/2 cup heavy cream

2 tablespoons butter1/2 teaspoon salt

1/4 teaspoon pepper

1 cup cheddar cheese -- shredded (optional)

How to Prepare:

Cut the cauliflower into small pieces and boil till tender. Place the cream

cheese and cream into a blender and blend. Place the cauliflower into the

blender one piece at a time until smooth. Add butter salt and pepper.

Transfer to a baking dish and top with cheese (if desired) and bake at 400

for 15 minutes till cheese is bubbly. Serves 4

 

 

Cauliflower Casserole

Effort: Easy

Ingredients:

5 cups cauliflower

2 cups sour cream

1 1/2 cups grated cheddar cheese

6 green onions -- chopped (separate white and green)5 1/2 teaspoons

salt

1/2 teaspoon pepper

6 slices bacon -- cooked crisp and crumbled

How to Prepare:

Cook cauliflower until tender but firm, chop into pieces about the

size of hashbrowns.

Mix in sour cream, 1 cup of the cheddar, white part of the green

onions, salt and pepper.

Stir in cauliflower. Place in greased baking dish and sprinkle rest

of cheddar on top.

Bake at 350* for 20 minutes or until heated through. crumble bacon

on top and sprinkle on the tops of the

green onion. reheats well in the micro, but doesn't freeze well.

recipe can be doubled, serves 10

 

 

Cheese Sauce for Vegetables

 

Effort: Easy

Ingredients:

1 tablespoon butter

3 tablespoons heavy cream1/3 cup shredded cheddar cheese -- or any

flavor

How to Prepare:

Melt it slowly while stirring in a small non-stick saucepan until

heated through. Add fresh ground pepper if you'd like.

This makes approximately 2 servings.

 

 

Colorful Grilled Marinated Vegetables/Foreman Grill

Effort: Easy

Ingredients:

1 bunch asparagus spears -- trimmed to about 8"

1 bunch green onions, whole -- trim to about 8"

1 large red bell pepper -- clean and slice into long thin strips1/2

cup any brand italian salad dressing

1 clove garlic -- crushed

1/2 teaspoon pepper -- fresh cracked is best

How to Prepare:

Mix dressing, pepper, garlic and italian seasoning well. Pour into a

gallon-sized ziplock bag.

Blanch the asparagus in boiling water for 3 minutes or until it

turns darker green. Drain well and put into the baggie of marinade

along with the onions and pepper. Let marinate at room temperature

for 1 hour, turning bag as needed to get an even coating.

After an hour, drain the marinade off.

Preheat foreman grill. Place veggies in a single layer across the

grill - - fit as many as you can on in the 1st batch. Close lid and

grill for 4 minutes. The onions should remain tender/crsp. If you

desire them to be softer, cook another 2 minutes, but don't get them too soft.

Arrange on a platter and drizzle with a little melted butter if

desired.

 

 

Cottage Cheese, Broccoli Casserole

 

Effort: Easy

Ingredients:

2 cups Cottage Cheese

3 Eggs

8 ounces shredded cheddar cheese

20 ounces Frozen Broccoli --

partially thawed

Salt and Pepper to taste

How to Prepare:

Preheat oven to 350 F.

Combine Ingredients and place into a casserole or baking dish.

Bake uncovered for 60 mins.

 

 

Delicious Yellow Squash Casserole

Effort: Easy

Ingredients:

4 yellow squash -- (4 to 6)

1 large tomatoes

1 large white onion3 strips bacon -- (3 to 4)

1/2 block sharp cheddar cheese (enough to cover top

of casserole)

How to Prepare:

(note: scale quantities to your casserole dish)

In 9 by 13" casserole dish, begin by slicing the squash into 1/4"

slices. Add enough to cover the bottom of the dish about 2 slices

deep.

Next, slice the white onion and layer on top of the squash. Do the

same with the sliced tomato. Finish by placing a slice of cheddar on

top of each tomato, then topping off the dish with the raw bacon

slices.

Bake in a 350 degree over for about 1 hour or until the bacon on top

is done.

(important - don't add any liquid to the recipe. The veggies will

generate plenty of juice on their own.)

 

 

DUM GOBHI (Cauliflower steamed with herbs and spices)

Effort: Easy

Ingredients:

1 pound cauliflower

1/2 teaspoon chili powder

1/4 teaspoon tumeric

2 teaspoons grated ginger root

1/3 cup chopped tomatoes1 green chile -- chopped

1 tablespoon nonfat plain yogurt

2 tablespoons chopped cilantro -- (2 to 3)

1/2 teaspoon garam masala

How to Prepare:

Wash, drain, and cut cauliflower into 1 inch flowerets, including

stem.

Combine chili powder, ginger, tomato, green chili, tumeric with the

yogurt in A small bowl. Spray with pam, use nonstick pan, use a little water,

whatever you do to nonstick yourself. Put Cauliflower into pan then

pour spices over the top. Cover pan tightly and cook over LOW heat

for 10-15 minutes (Cauliflower will steam in the spicy mixture). Stir in half the cilantro

leaves, increase heat to medium, and cook with lid off, for another

5-6 minutes, to drive off excess moisture. turn off heat and sprinkle

with garam masala and remaining cilantro. Make sure all liquid is driven

off.

 

 

Fake Mashed Potatoes

 

Effort: Easy

Ingredients:

1/2 cauliflower, head

1 ounce butter

2 ounces cream cheese1 teaspoon dried onions -- ground

white pepper -- salt

How to Prepare:

Cook the cauliflower, until very tender. Dry it and put in food

processor. Add the remaining ingredients and process, until you get

a smooth paste. If the result is too thin, put back in pot and cook,

while stirring, until the texture is ok.

 

 

Fantabulous Creamed Spinach

Serves:4

 

Effort: Easy

Ingredients:

1 package (10 oz) frozen chopped spinach, thawed

1 cup chopped mushrooms

1/2 cup chopped onion

2 Tbsp. butter

2 Tbsp. heavy cream

2 Tbsp. cream cheese

2 Tbsp. mayonnaise

1 tsp. Thicken/Thin not Starch Vege Sal (or Salt) & Pepper

Optional: 2 slices bacon, cooked and crumbled

How to Prepare:

Sauté onion in butter until translucent in a medium skillet. Add

mushrooms and sauté until both onions and mushrooms are soft and

cooked.

Add in thawed chopped spinach and mix well with mushrooms and onions.

Add cream, cream cheese, and mayo. Stir in until everything is

melted and/or incorporated. Add salt and pepper to taste. Sprinkle

Thicken/Thin not Starch over entire pan and stir in until the

liquids thicken. (Optional: sprinkle 2 slices of crumbled bacon over

everything.) Serve hot.

Notes: The Thicken/Thin Not Starch is optional, but it makes things

really nice and creamy. Guar/Xanthan gum could also be used for this

(although I do not know what amount).

If you don't use Thicken/Thin, it won't change the digestible carbs

because it is all fiber. If you add bacon, it adds a bit more

protein and fat, but no carbs.

 

 

Flavored Mushrooms

 

Effort: Easy

Ingredients:

1/2 cup sliced mushrooms

1 teaspoon butter1 teaspoon basil

1/2 teaspoon garlic salt

How to Prepare:

put all ingredients in a pan a sauté till mushrooms are slightly

browned.

eat them alone or with a favorite meat.

 

French Fries

 

Effort: Easy

Ingredients:

6 ounces daikon -- radish

1 Egg Crushed Pork Rinds

How to Prepare:

Slice the radish like you would French Fries.

Beat egg in a bowl and coat the fries

Put fries in a bag filled with crushed Pork Rinds and shake

Put fries in pan containing 1/4 inch hot oil

Cook until golden brown and crispy

These are wonderful, you will never miss potato fries again and they

total to only 8 carbs

 

 

Fried Cabbage 1

Serves:10

 

Effort: Easy

Ingredients:

1/2 cabbage head -- julienned

3 slices bacon garlic -- to taste

1/2 cup chopped onion

How to Prepare:

Cook bacon in large skillet. Remove and chop. In same skillet, cook

garlic and onion in bacon grease. When both begin to brown, add

bacon and cabbage and fry, stirring often until warmed through. You

want the cabbage to remain crispy, not soggy.

This is the only way I will eat cabbage. Great for veggie haters!

 

 

Garlicky Brussels Sprouts

 

Effort: Easy

Ingredients:

1/2 cup water

3 tablespoons butter

1 tablespoon minced garlic

1 teaspoon ground ginger1 dash salt and pepper -- each

10 ounces brussels sprouts -- fresh or frozen

How to Prepare:

Cut sprouts into 1/2 or 1/4s through the stem end. Bring everything

except sprouts to a simmer in a large saucepan. Add the sprouts,

cover and simmer over med heat for 10 minutes or until tender.

Uncover and let simmer until most of the liquid is gone -m

ay take 3-4 minutes.

 

 

Green Bean Casserole

 

Effort: Easy

Ingredients:

2 cans green beans, canned -- french cut

4 ounces mushroom stems and pieces -- drained

1/2 medium yellow onion -- sliced thin, separated into rings

2 stalks celery -- sliced small

2 tablespoons butter1/2 cup heavy cream

1/4 cup mayonnaise

1 cup assorted cheeses cut into small -- jack, pepper jack, cream

-your choice) diced

3/4 teaspoon salt -- or 1/2 lite, and 1/4 reg

1/2 teaspoon pepper

1/2 teaspoon garlic powder

How to Prepare:

Melt the butter in a skillet and sauté the onions, celery and

mushrooms until soft (about 7-8 minutes). Mix the mayonnaise and

cream. Mix everything together in a casserole and bake at 350f,

covered, for 30 minutes. Uncover and brown if desired.

 

 

Green Bean Parmesan

Effort: Easy

Ingredients:

1 pound green beans -- fresh

1/4 cup melted butter garlic powder -- to taste

parmesan cheese -- to taste

How to Prepare:

Par-boil green beans rapidly for 10-15 minutes. Drain water.

Put beans in 13x9 casserole dish. Toss with butter, garlic and

cheese.

Bake for 10 minutes at 400 degrees.

good! Beans are still slightly crunchy!

You can do this with fresh asparagus too!

 

 

Green Beans a la Cheese

 

Effort: Easy

Ingredients:

2 cans green beans, canned -- french cut 2 cups grated cheese

Paprika

How to Prepare:

Drain green beans; mix in 1 c. cheese; place in microwave safe dish.

Sprinkle top with rest of the cheese and paprika. Nuke for about 2

1/2 to 3

minutes on high.

 

 

Broccoli Onion Swiss Quiche

 

Effort: Easy

Ingredients:

3 cups chopped broccoli -- cooked, drained, cooling

1/2 cup chopped onion -- favorite color

3 tablespoons butter -- (or less)

1 1/2 tablespoons soy flour

3/4 teaspoon salt

pepper and nutmeg to taste (pinch)3 eggs

1/2 cup heavy cream

with enough water to equal 2/3 cup liquid

4 slices cooked bacon -- crumbled or cut in

small pieces

2 ounces shredded swiss cheese

How to Prepare:

9" pie plate sprayed with non-stick spray

375 degrees, 25 minutes

1. Set aside cooked broccoli

2. Sauté onions gently in butter, when tender add soy flour and cook

a couple more minutes.

3. Whisk together eggs, cream & water. Blend in salt and spices.

4. Combine egg mix, prepared vegetables and cheese.

5. Pour into prepared pie plate.

6. Bake until puffed and browned.

Personal notes: Next time I will increase the 2 oz cheese to 4 oz

because I want the swiss flavor more pronounced. Also I think this would make

a great appetizer if baked in a 7 x 11" chilled and cut into small squares,

served cold or reheated. Very pretty if topped with small strips of pimento

or red bell pepper laced through a slice of black olive?

 

 

Hash Browns

CarbsPerServing:11 total recipe

Effort: Easy

Ingredients:

2 cups cabbage -- thinly sliced

salt and pepper -- to taste1 green onion -- chopped

1 egg

How to Prepare:

Shred cabbage very thin add S & P, the green onion and egg.

Mix well. Fry in oil in non stick frying pan. Makes 2 patties.

 

 

Holiday Mashed Potato Casserole

 

Effort: Easy

Ingredients:

2 packages frozen cauliflower

1/2 cup butter

1 bunch green onions -- (4 or 5)

1/4 heavy cream -- 1/4 to 1/28 ounces cream cheese -- at room temp

1 cup grated Parmesan cheese

Salt and pepper to taste

How to Prepare:

Place the cauliflower in a large saucepan and cover with lightly

salted cold water. Bring to a boil, reduce heat to medium and simmer

for 15 to 20 minutes or until tender when pierced with a fork. Drain

thoroughly; transfer to a large mixer bowl.

Preheat oven to 350 degrees. While cauliflower is cooking, in a

medium skillet over medium low heat, melt butter. Add green onions

and sauté until tender. Add 1/4 cup milk, cream cheese and Parmesan

cheese; stir until cheeses are melted. Add the melted cheese mixture to cauliflower and beat with electric mixer until

fluffy. Season to taste. If mixture seems too stiff, add a little

more milk. Pour into a 9 X 13 inch casserole dish and bake at 350

degrees for about 30 minutes. Mixture should be nicely brown

ed on top and slightly bubbly.

 

 

Italian Zucchini Pie

 

Effort: Easy

Ingredients:

4 cups sliced zucchini -- unpeeled, thinly sliced

1 cup onions -- coarsely chopped

2 cloves garlic -- crushed

1/2 cup butter

1/2 cup chopped fresh parsley

1/2 teaspoon salt1/2 teaspoon pepper

1/4 teaspoon basil

1/4 teaspoon oregano

8 ounces shredded mozzarella cheese

1/2 cup grated parmesan cheese

2 eggs -- well beaten

4 tomato slices -- (4 to 5

How to Prepare:

Preheat oven to 375. In a skillet, cook onion till golden, throw in

garlic and cook two more minutes. Throw in zucchini and cook till tender.

Stir in parsley and all seasonings. In a large bowl, blend eggs with

cheeses, stir in vegetable mixture. Butter an 11-inch quiche or glass pie plate

and pour mixture in evenly. Layer the tomato slices over and sprinkle a

little bit of parmesan over. Bake for 18 to 20 minutes.

 

 

Ultimate Low-Carb Mashed

Serves:4

Per Serving: 97 Calories; 7g Fat (59.3%

calories from fat); 3g Protein; 8g Carbohydrate; 3g Dietary

Fiber; 20mg Cholesterol; 357mg Sodium.

Prep Time: 20 minutes

Effort: Easy

Ingredients:

1 cup turnips -- diced, measure uncooked

16 ounces frozen cauliflower -- thawed before cooking

1 clove garlic -- peeled and halved1/2 teaspoon salt

1/4 teaspoon black pepper

2 tablespoons soft butter

2 tablespoons heavy cream

How to Prepare:

Bring 4 cups water to a boil. Add diced turnips and garlic. Boil for

5 minutes, then add thawed cauliflower and boil for 10 minutes or

until all veggies are fork tender.

Drain well and use a spoon to smoosh out as much water through the

colander as possible.

Put into a bowl and add cream, butter, salt and pepper.

Using a stick mixer (like the Thunder Stick or Braun kind), puree

until smooth and well blended. Serve immediately.

You can do this in a blender or food processor, but I like the stick

mixer for control.

 

 

Macafoni and Cheese

 

Effort: Easy

Ingredients:

12 ounces firm tofu

8 ounces sharp Cheddar cheese -- grated

2 eggs -- beaten

1/4 cup cream1/4 teaspoon onion powder

1 dash cayenne

1/4 teaspoon garlic powder

1/4 teaspoon dry mustard

How to Prepare:

Drain tofu well (I let mine sit in the colander for awhile and then

squished even more liquid out of it with my hand)

Mix all ingredients together mashing the tofu well (but leaving a

few chunky pieces),

Place in a buttered casserole dish. Sprinkle with Parmesan & a

little paprika. Bake at 350 for 30-40 minutes. The top should be

golden brown. (its the crispy brown parts that really give it the

flavor)

 

 

Marinated Garden Tomatoes

 

Effort: Easy

Ingredients:

6 large tomatoes -- cut into wedges

1/2 cup green onions -- thinly sliced

1/3 cup olive oil -- or canola

1/4 cup red wine vinegar

1/4 cup minced fresh parsley 2 garlic cloves -- minced

1 teaspoon salt

1 tablespoon fresh thyme -- or 1 teaspoon dried

1/4 teaspoon coarsely ground pepper

How to Prepare:

Place tomatoes and onions in a shallow serving bowl. In a bowl,

combine the remaining ingredients: pour over tomatoes. Cover and

refrigerate for at least 2 hours or overnight. Yield: 10 servings or

3/4 cup

 

 

Mashed Cauliflower and Broccoli

 

Effort: Easy

Ingredients:

..

How to Prepare:

Steam cauliflower and broccoli, when softened put in a food

processor with sour cream, half and half, salt, and a little pepper.

Blend together and serve. It has a similar consistency to mashed

potatoes, it is delicious! And adds fiber to your meal.

 

 

Mushroom Pie

 

Effort: Easy

Ingredients:

200 grams mushrooms -- chopped fresh

1 large onion -- chopped

salt

pepper3 tablespoons mushroom soup

750 grams cream cheese -- (5% fat)

3 eggs

How to Prepare:

Fry the onion with the mushrooms. Add salt and pepper and the

mushroom soup. Then when it is all blended together with all the aroma and

taste, you pour to a pan and stir with the cheese and eggs. That's

it! You put in the oven for about 45 min. at 250 degrees. Bon appetit!!! (-:

 

 

 

 

Noodles Romanoff Atkins style

CarbsPerServing:35 total recipe

Effort:Easy

Ingredients:

1 head cabbage -- sliced into noodles

1 pound cream cheese -- softened

8 ounces sour cream

2 tablespoons butter -- melted

1/2 cup scallions -- chopped(green onions)1 clove garlic -- crushed

1/4 teaspoon black pepper

1/4 cup TVP -- (or omit for topping)

1/2 cup grated Parmesan cheese

How to Prepare:

Cook until barely tender. Drain. Mix together cream cheese, sour

cream, and butter. Stir into cabbage. Add scallions, garlic, and

pepper, and turn into buttered baking dish. Combine TVP(crumbs) and

Parmesan cheese and sprinkle over top of noodle mixture.

Bake at 350 degrees for 30 minutes.

**Note: If you have leftover protein bread that has dries, pules in

the foodprocessor for crumbs and use in place of the TVP.

 

 

Parmesan Onions

CarbsPerServing:12 total recipe

Effort:Easy

Ingredients:

1 medium white onion

2 cloves minced garlic

butter1 teaspoon balsamic vinegar

Parmesan cheese

Black pepper

How to Prepare:

Slice onion into rings. Melt butter in pan, and saute garlic for

about a minute. Add onions. Sprinkle with vinegar. Cook until soft,

then sprinkle with cheese and pepper (to taste). Allow cheese to

melt, then serve.

 

 

PEPPER-VODKA-SOAKED CHERRY TOMATOES WITH SEASONED SEA SALT

CarbsPerServing:17 total recipe

Effort:Easy

Ingredients:

1 pint cherry tomatoes -- vine-ripened

1/2 cup vodka -- pepper-flavored3 tablespoons sea salt -- coarse or

fine

1 tablespoon lemon pepper

How to Prepare:

Store-bought seasoned salt can also be used in the following recipe.

Can be prepared in 45 minutes or less but requires additional

unattended time.

Poke 5 or 6 holes with a wooden pick or skewer in each tomato and

put in a shallow bowl. Pour vodka over tomatoes and let stand,

covered, tossing occasionally, 1 to 2 hours, or until soaked to

desired taste.In a small bowl stir together salt and pepper.S

erve tomatoes with seasoned salt for dipping using toothpicks. Makes

2 cups.

If you cant find the pepper vodka,, to use red pepper flakes mixed

into the vodka.

 

 

Portobello's and Cheese

CarbsPerServing:20 total recipe

Effort:Easy

Ingredients:

2 portobello mushrooms -- (2 to 3)

cooking wine -- red, or balsamic vinegarolive oil

2 slices provolone cheese

How to Prepare:

Using skillet w/ about a capfull of olive oil, and medium heat,

place portobello caps in skillet, and add the wine/ vinegar, and

give the mushrooms time to absorb the liqiud. then repeat , and

slice the mushrooms into 3/4 inch slices. when still hot, top

with sliced provolone.

 

 

Prosciutto and Spinach

Serves:10

CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

..

How to Prepare:

Heat up a frying pan over medium heat (about 5 on an electric stove

top). Melt about 2 tablespoons of butter in the pan. Peel and chop

one

clove of garlic, and fry it in the pan, just until it's light brown.

Add 8

slices of prosciutto, cut into smaller pieces. Fry the prosciutto

for about

3-5 minutes; you're not trying to make it crisp, just flavor the

butter.

Add 12 ounces of chopped spinach, toss all of it together in the

pan, cover

the pan. Let it cook until the spinach is cooked (it's better if the

spinach is not over cooked), about 3-5 minutes. Delicious and fast!

 

 

Vegitable medly

Serves:2-3

CarbsPerServing:very low

Prep Time:10 minutes

Effort:Easy

Ingredients:

4 slices Bacon chopped1 onions chopped2 peppers chopped1 large

zucchini chopped1 clove Garlic crushed1 teaspoon saltnone

How to Prepare:

dice bacon and brown in fry pan. add onion and peppers and saute

till lightly browed, add zucchini, garlic and salt and continue till

zucchini is tender and cooked thru. Great side dish or add chicken,

sausage etc. it is quite vesatile. try other seasonings as well for

variety.

 

 

Puffy Asparagus & Ham Bake

CarbsPerServing:53 total recipe

Effort:Easy

Ingredients:

1 pound fresh asparagus -- cooked and drained

6 slices ham

4 ounces mushrooms -- sliced3/4 cup mayonnaise

1 tablespoon lemon juice

2 egg whites

1 dash salt

How to Prepare:

Spray bottom of baking dish with Pam. Place ham on bottom, top with

asparagus, then mushrooms. Combine mayo with lemon juice. Beat egg

whites

with salt until stiff, fold in mayo mixture. Spoon over mushrooms.

Broil at least 6 inches from heat for 5 minutes, or until puffed and

brown.

You can also bake at 425 degrees for 3-5 minutes, watching carefully.

 

 

Salmon-Stuffed Mushrooms

Serves:10

CarbsPerServing:15 total recipe

Effort:Easy

Ingredients:

8 ounces mushroom -- fresh

1 tablespoon butter

1 clove garlic -- pressed

2 tablespoons onion -- minced

1/2 cup salmon -- smoked, canned, or crumbled salmon burger1/2

teaspoon parsley -- flakes

1/4 teaspoon pepper

1/8 teaspoon marjoram

1 tablespoon lemon juice

How to Prepare:

Saute in 1 Tbs. butter until tender but not brown: finely chopped

mushroom stems, onion, and garlic.

Remove from heat and add: salmon, parsley, pepper, marjoram, lemon

juice; mix thoroughly.

Press a teaspoonful of mixture into each mushroom button.

Cook under broiler 3 to 5 minutes until mushroom buttons turn dark,

but aren't browned.

Serve hot on small crackers or by themselves.

Makes about 24 stuffed mushrooms

 

 

Sauteed Broccoli Florets, Zucchini and Mushrooms

Serves:10

CarbsPerServing:11 total recipe excluding broccoli, lemon

juice and italian seasonings

Effort:Easy

Ingredients:

1 1/2 zucchini -- sliced and chopped

1/2 cup sliced mushrooms -- 1 large handful - I estimated 1/2 cup

for nutritional counting

2 stalks broccoli florets

(I save the stalks to make Appletree Salad

later in the week, YUM)1 clove garlic -- crushed

salt and pepper

sprinkling of Italian Seasonings

1 squeeze of lemon

2 tablespoons olive oil

How to Prepare:

In a skillet, heat the olive oil and throw in all the veggies,

sprinkle on

the seasonings and cover with a lid so that the steam helps cook

them too.

Temp should be med-high. Stir occasionally and when the broccoli is

bright

green throw in the garlic and cook for two more minutes. Before

taking off

heat, squeeze lemon juice over.

Slice three tomato slices for each plate, season with salt and

pepper and

drizzle balsamic and olive oil over. Exquisite!!

Serve with a lemon wedge alongside Chicken Breasts with Rosemary,

Lemon & Garlic - recipe in the Chicken/Poultry/Eggs category here.

 

 

Sauteed Garlic Spinach

CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

Raw Spinach

Sliced Garlic cloves

Jane's Crazy Mix-Up Salt SeasoningsCracked Black Pepper

-- (or seasonings of choice)

Olive Oil or one of your choice

How to Prepare:

Heat about one tablespoon of olive oil in hot skillet (I use a wok).

Throw as much spinach in pan as you would like (use your own

judgement); then put sliced garlic cloves in (again, you as much as

you would like -- I use about 3 large cloves). Season wi

th the salt seasoning and cracked pepper.

Don't blink! As soon as the spinach wilts (takes seconds, if pan is

hot) take spinach out of pan. This is a very simple and delicious

dish.

 

 

SAVORY SPINACH BALLS

CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

2 pkg frozen chopped spinach -- cooked and drained

1 lg onion -- chopped fine

4 eggs -- beaten

3/4 c butter1/2 tsp salt

1/2 tsp garlic salt

1/2 tsp thyme

1/2 c Parmesan cheese

2 c stuffing mix

How to Prepare:

Mix all ingredients in a large bowl; chill 1/2 hour.

Preheat oven to 350 degrees. Grease cookie sheets or line with

parchment paper. Roll spinach mixture into small balls (rounded

teaspoons or tablespoons). Bake 15 minutes.

This recipe is a handy make-ahead appetizer--you can prepare a batch,

freeze the unbaked balls, and then bake as many as you need later.

But, thanks to a shortcut ingredient (stuffing mix), these Spinach

Balls are also quick and easy at the last minute. Makes about 4

dozen.

 

 

Side Salad

CarbsPerServing:11 total recipe excluding grape

tomatoes

Effort:Easy

Ingredients:

1/2 pound salami -- hard, cut 1/2" thick

1/2 pound mozzarella cheese -- cubed

1 cup grape tomatoes -- halved1/8 cup fresh basil -- chopped fine

1/4 cup olive oil -- light

salt and pepper to taste

How to Prepare:

toss together

serve with diet flat bread

grilled with olive oil and garlic salt

 

 

Smothered Mushrooms

CarbsPerServing:58 total recipe

Effort:Easy

Ingredients:

1 1/2 pounds fresh mushrooms -- fresh - I use white button

12 ounces bacon -- may sub ham

2 cups sour cream8 ounces cream cheese -- softened

1 can black pitted olives -- sliced

How to Prepare:

1. Wipe mushrooms clean, slice.

2. Fry bacon until just not quite crisp, drain, cut into small

pieces with

kitchen shears

3. In bacon fat or (equal amounts of real butter and worchestershire

if

your daily carb count can take it--the worchestershire gives it real

ZIP)saute mushrooms on medium until tender, but not browned or crisp.

4. In crockpot mix together sour cream and cream cheese.

5. Toss in mushrooms, bacon and olives. Keep hot in crockpot, not boiling

or heat in 1 1/2 qt casserole in 350 oven.

Then call me and I will come right over to share it with you!

This isn't exactly carb 'cheap' and is so good you will have to

limit your

amount of servings. But everything is Atkins "legal". On a low-fat

diet I

always used to feel guilty making and serving this--one of my all

time

favorite potluck dishes!

 

 

Spaghetti (Squash) Pie

CarbsPerServing:44 total recipe exluding

tomato sauce

Effort:Easy

Ingredients:

3 cups spaghetti squash -- cooked, strands

1 egg -- beaten

1/3 cup parmesan cheese

1 tablespoon butter -- melted

1 cup ricotta cheese

1 egg -- beaten

1/2 pound ground beef -- or bulk Italian Sausage

1/2 cup chopped onion1/4 cup green pepper -- chopped

2 small cans tomato sauce

1 teaspoon garlic powder

1/2 teaspoon dried oregano -- crushed

1/2 teaspoon dried basil -- crushed

1 teaspoon dried parsley -- crushed

1/2 cup shredded mozzarella cheese

How to Prepare:

Mix squash, 1 egg Parmesan Cheese and butter well. Press evenly into

a 9" pie plate to form crust.

Mix Ricotta and 1 egg and spread evenly over squash mixture in pie

plate.

In large skillet, brown meat with onion and green pepper. Drain off

excess fat. Add tomato sauce and spices. Simmer a few minutes, then

spoon over Ricotta mixture in pie plate.

Bake at 350 for approximately 15 minutes. Sprinkle mozzarella over

top, then bake an additional 5 Ð 10 minutes to melt cheese and set

crust. Let sit 5 Ð 10 minutes before

cutting.

-------

Wondering about spaghetti squash?

It is a sorta football-shaped squash, fairly large and quite yellow

in color. Cut it in half lengthwise (it is pretty hard to cut-be

careful!) and scoop out the seeds in the middle.

To oven bake, place in a baking pan, cut side down, with 1" water.

Bake at 350 for 20-30 minutes (until its somewhat soft). To

microwave bake, place in glass pan, cut side

down, with 1" water and nuke on med-high for at least 10 minutes

(until somewhat soft).

After cooking, use a fork to remove the pulp from the rind-it'll

come out in spaghetti-like strands.

The smallest one I've ever bought yielded 3 c. strands. Larger ones

may yield 3 c. per half of the squash!

 

 

Spanish 'Rice'

CarbsPerServing:39 total recipe

Effort:Easy

Ingredients:

1 head cauliflower -- freshly ground

1 bell pepper -- diced rough

1/2 cup onion -- diced rough

olive oil

14 1/2 ounces whole tomatoes -- canned

1 tablespoon balsamic vinegar1 teaspoon worcestershire sauce -- 1 to

2

1 teaspoon splenda -- 1 to 2

salt and pepper -- to taste

2 scallions - optional -- green only, chopped

garlic powder/salt - optional

How to Prepare:

1) In a small saucepan, add tomatoes, vinegar, worcestershire sauce,

splenda, salt and pepper, and garlic, if using. Break up tomatoes

with a

wooden spoon. Simmer on medium low, covered for at least 30 minutes.

Be careful not to let it cook down too much.

2) Chop up peppers and onion and saute in olive oil a large skillet

over

medium high heat, until the pepper and onion start to get a little

charred.

3) While peppers and onions are cooking, remove outer leaves of

cauliflower,

and cut away at the base until you are left with a stalk stem to

hold onto

and all the green cut away. Use the stalk as a handle and grate the

entire

head of cauliflower on the largest hole. It should be in small,

grainy rice like pieces.

4) Add a little more olive oil to the skillet, and the cauliflower.

Stir,

to make sure the cauliflower is coated and continue to cook until

it's soft

like rice, but not mushy. (You may want to cover skillet with a lid

and

steam it a bit if you're in a hurry)

5) Serve topped with tomato sauce and little chopped scallion

(optional).

 

 

Spanish spinach omlet

CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

1 box frozen chopped spinach

1 dashes of: Salt -- pepper, garlic salt

or other prefered spicesolive oil

2 eggs

How to Prepare:

Thaw spinach and drain excess liquid.

Saute spinach in about 3 TBLS. of olive oil .

Add desired spices ( also very good with chopped onions and fresh

garlic.)

Beat eggs in a bowl.

Add sauted spinach and mix with eggs.

Return to pan and fry on both sides till done. Yummy!

 

 

Easy Creamed Cabbage

Serves:2 large,10

CarbsPerServing:2 net carbs

Prep Time:20 minutes

Effort:Easy

Ingredients:

1/2 Head Cabbage - leaves seperated

3 oz Cream Cheese

1/3 Stick Butter3 Tablespoon heavy cream

1/4 Teaspoon Onion Powder

salt and pepper to taste

How to Prepare:

Steam cabbage until very tender. (You can do this in the microwave

or steamer.)In medium pan on med low heat - melt butter - add cream

and cream cheese, onion powder and salt and pepper. Stir until all

is melted. Add steamed cabbage - mix well. Contiue to cook until

desired doneness. Serve hot.

 

 

Squash and Zuccini with onions

CarbsPerServing:31 total recipe

Effort:Easy

Ingredients:

2 yellow squash -- large, diced

2 zucchini -- large, diced

1 yellow onion -- shredded, or vidalia

(2 small will do as well)garlic salt

salt and pepper

lemon pepper

How to Prepare:

Grease the frying pan with a small pad of butter. Cooking spray or

vegetable oil can be used if prefered.

In a large frying pan saute onions until limp. Add zuccinis and

squash.

While cooking add 1 tsp garlic salt and one tsp of lemon pepper.

Cook on

med/high until soaft but not mushy. Add salt and pepper to taste.

And

viola! Simple and easy in 10 min!

 

 

Stuffed Mushrooms with Goat cheese topping

CarbsPerServing:6 total recipe

Effort:Easy

Ingredients:

6 medium mushrooms -- white

6 large pork rinds (smashed to bread crumb consistency)

2 tablespoons butter

1/2 tablespoon olive oil1 tablespoon red onion -- finely chopped

1/2 ounce goat cheese

black pepper and garlic-salt to taste

How to Prepare:

Preheat oven to 450 F

Clean mushrooms, chop stems and set aside.

Heat olive oil in small skillet.

Add: smashed porkrinds, butter,

chopped onions and mushroom stems.

Cook until onion is soft.

Season with enough garlic salt and black pepper

to hide "pork" flavor.

Spoon mixture into mushroom caps.

Lightly brush tops with olive oil.

Bake in glass pie plate or teflon cookie sheet,

uncovered for approx. 10 minutes.

Mushrooms should look slightly translucent.

Add a nickel size drop of goat cheese to

the top of each stuffed mushroom and bake 5 minutes

longer.

Makes appetisers for two!

 

 

Summer Squash casserole

CarbsPerServing:6 total recipe

excluding squash

Effort:Easy

Ingredients:

4 medium yellow squash -- sliced

1/4 cup sour cream

1 tablespoon butter

1 cup grated cheddar cheese -- divided

1 teaspoon paprika

1 egg yolk -- beaten

1 tablespoon chives -- chopped

4 slices bacon -- fried crisp

1/2 teaspoon salt

How to Prepare:

Simmer squash, covered, in 1/4 c. water until tender. Drain well.In

a saucepan,combine sour cream,butter,1/2 c.cheese,salt and

paprika.Stir over low heat until cheese is melted.Remove from heat

and add egg yolk, chives,and bacon. Add squash.Place in buttered

dish and top with remaining cheese. Bake at 350 degrees for 30-35

minutes.

 

 

Turnips Au Gratin

CarbsPerServing:41 total recipe

Effort:Easy

Ingredients:

4 turnips -- washed peeled and thinly sliced

1 Small onion -- thinly sliced

2 tablespoons Olive Oil -- (2 to 3)1 Cup grated cheddar cheese

Salt to taste

How to Prepare:

Place turnips and oil in skillet and saute until tender. Add onion

and continue to saute until some are golden. Remove from stove and

place turnips and onion into a baking dish. Add cheese over the top

of the turnips and onion and bake at 350 til chees

e is melted.

 

 

Twice Baked Turnips

CarbsPerServing:33 total recipe

Effort:Easy

Ingredients:

4 medium turnips

2 tablespoons olive oil

1/2 teaspoon salt

1/4 teaspoon pepper1/4 cup heavy cream

4 tablespoons butter

1/2 cup shredded sharp cheddar cheese -- (or so), or 3 oz cream

cheese

How to Prepare:

Preheat oven to 350f. Cut the stem end off each turnip and rub with

oil. Wrap each tightly in foil and roast for 1 hour or until soft.

Carefully scoop out most of the insides, leaving the 'shell' intact.

Beat the insides w/remaining ingredients until smooth. Put back in

shells and bake, uncovered, for 20 minutes or until nicely browned

on top(place in a small baking dish for best results -so they are

touching).

(Too carby? Instead of cutting off the stem end, just cut in 1/2

across the equator and follow same directions -you get 8 - 1/2

turnip servings instead of 4!)

 

 

Yum Yum Mashed Potatoes

CarbsPerServing:17 total recipe

Effort:Easy

Ingredients:

1 head cauliflower

1/4 cup almond meal

1/4 stick butter1/4 cup heavy cream

salt and pepper to taste

How to Prepare:

steam the cauliflour till reasonably soft

mash with a potato masher or ricer

add the almond flour

add the butter

add the cream and water if a thiner mixture is desired

add salt and pepper desired

place contents in a food processor if you desire a creamier mash

*****(this mixture can be diluted with more cream, water or chicken

broth

for a good mock potato soup)add a cube of ementhaller , chedder or

whatever

cheese you like to bowl before pouring hot mock soup and top with

fresh

cracked pepper mmmmmmmm

 

 

Chinese Stir-Fried Greens

CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

Any green leafy vegetable (spinach, cabbage, nappa cabbage, kale,

swiss chard, etc.) about 1 lb.

3-4 cloves garlichot red chile (optional)

oil

salt

MSG

How to Prepare:

Chop the vegetable in large pices, wash in a large bowl, drain

water. Cut garlic into large pieces. Cut red chile on diagonal, one

or two slices is okay if the chile is very hot. Heat about 3 T. oil

in wok until hot. Swirl the oil around with spatula. Add garlic and

chile. Add about 1/2 t. salt. Stir briefly with spatula, don't let

garlic brown. Throw in the vegetables. Stir briefly. Add more salt

to taste, probably another 1/4-1/2 teaspoon. Add about 1/4 teaspoon

MSG. Stir some more. If it is a very watery vegetable like Spinach

you won't need to add any water. Other vegetables need some water.

If it needs water add 1/4-1/2 cup. Tender, watery vegetables only

need 1-2 minutes to cook, others like cabbage or kale may need up to

5 minutes, it also depends on how soft or crunchy you like them.

Transfer to serving dish and eat immediately. Eat the garlic, too,

it's yummy.

NOTE: I live in Taiwan and have tried to copy the fabulous taste of

the vegetables here to no avail. My friend finally taught me the

exact method and it's very important to follow this process as

closely as possible. And unfortunately, the secret to the fabulous

taste is MSG. You can leave out the MSG, of course, but be warned

that your dish won't have a fraction of the flavor. And as a side

note, if you can ever find a vegetable that in Chinese is called

"Dragon Beard Vegetable" snatch it up, or grow it yourself, it's the

best tasting green I've ever had.

 

 

Garlic Mashed

Serves:10

CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

1 head cauliflower

1/3 stick butter

1/2 pkg cream cheesegarlic salt to taste (we use about 1/2 lid full)

How to Prepare:

cut cauliflower from head and put in microwave safe bowl with a

small amount of water. Cover with plastic wrap and cook on high

until soft. (I usually cook at 5 min intervals for 15 min total).

Lightly mash the cauliflower, then mix with a hand mixer until

smooth, all the while adding the butter, cream cheese and garlic

salt. Creamy and delicious!

 

 http://visits4U.cashhosters.com

http://www.mikeslaststand.com

http://blogestates.com/blog/mike3602

http://www.mikeslaststand.net/

http://mgrcentral.com/Health/default.aspx?studentid=1281370

http://mgrcentral.com/Health/Fitness/default.aspx?studentid=1281370

http://mgrcentral.com/Health/Nutrition/default.aspx?studentid=1281370