Cauliflower "Rice"

Cauliflower "Rice" is one of these healthy discoveries that has changed the way I prepare healthy food.  It's amazing to think that such a vegetable can turn into something so similar to a starch! The "rice" ends up with a texture and taste more to cous cous, but that's perfectly all right.  The beauty of this is you can change the seasonings to accomodate whatever meal you serve it with.  

Inspiration comes from this delicious recipe found at  Nom Nom Paleo.

The basics of this recipe are:

1) chop cauliflower into small pieces and pulse in a food processor. Put aside in a bowl
2) chop some onion and pulse in a food processor. Put aside in the same bowl as the cauliflower
3) Add whichever spices you want to go with whatever meal you're eating!
4) Sautee the cauliflower and onion in a preheated pan with a little bit of your fat of choice.
5) Cook for about 10-15 minutes and enjoy!

This is not so much a recipe as it is a technique. Once you start chopping and pulsing the cauliflower you can be as creative as you want! This is really a great way to sneak in and incorporate more vegetables into your diet.  Enjoy!

Jamaican Beef Balls and Red Beans and "Rice"

I wanted to do a slow carb version of jamaican beef patties and use this recipe for cauliflower rice that I had see on the internet.  After googling various search terms, I discovered a recipe for Jamaican Beef Balls that looked really tasty, but not spicy. 
The Jamaican Balls I made were incredibly tender, moist and flavorful.  They were to be served with a "gravy" but instead it became a sort of bell pepper chutney almost.  I served these balls with red kidney beans and cauliflower "rice" and it was all quite tasty together and not as spicy as you might think. This is a great little introduction to Jamaican cuisine and it's a weeknight meal! The entire meal was ready in less than an hour. 


Jamaican Beef Balls
(adapted from Cook Like a Jamaican)
1 pound ground beef. (I used 80/20)
1/2 cup breadcrumbs (I used homemade)
3 cloves Garlic, chopped
1 medium Onion, chopped finely (I chopped it in my food processor)
1/2 tsp Black Pepper
1 tsp Salt
2 tsp Worcester Sauce
2 tsp Steak Sauce
1 Tbsp BBQ Sauce in
2 Tbsp Ketchup
1 egg
Cooking Oil for frying
1. Place all ingredients into a large bowl and mix all of the ingredients together with clean hands.
2. Form beef balls out of the mixture into the size ball you desire.
3. Heat some cooking oil on Medium-High heat in oven-safe pan.
4. Turn on oven and pre-heat to 350 degrees; In the meantime, sear beef balls in pan turning until all sides are browned. Place into preheated oven and cook for about 15 minutes.
6. Once the balls have finished cooking take them out of the pan and move to another plate or holding area and make the gravy out of the remaining oil in the pan.
Gravy
1 large Onion, chopped
1/4 each, red and green Bell Pepper, chopped
1 tsp Hot Sauce (I used Tapatio)
2 Tbsp Tomato Ketchup
1/2 to 1 tsp Salt (to taste)

1. Add the chopped onion and peppers to the hot pan over medium heat.  Allow the vegetables to cook until soften (about 10 minutes)
2. Add hot sauce and ketchup to the pan and stir; taste gravy and add salt to taste and cook until everything comes together.  

Cauliflower "Rice"
1/2 head of cauliflower
1/2 onion
1/2 tsp cayenne
1/2 tsp turmeric
1/2 tsp curry powder
Salt and Pepper

1.  Chop the cauliflower into small pieces and pulse in a processor.  Set aside in a bowl
2.  Chop the onion into small pieces and pulse in a processor. Set aside in a bowl
3. Add the spices to the cauliflower and onion in the bowl and mix together.
4. Sautee the cauliflower and onion in preheated pan with a tablespoon of coconut oil.  Cook for about 10 minutes and enjoy!

To serve
Take some balls, take some gravy and take some "rice" and dig in! 

Homemade Slow Carb Indian-Inspired Feast

As I wrote about on my naan post here, I wanted to make green lentils taste better and found that Indian would be a great way to try and accomplish that mission.  I did quite a lot of google searching to find the perfect recipe that I could create at home with my basic array of spices.  

I found a recipe, and made it but it still needs a little help so here's the recipe from the Jewish Week and below are my changes and additions.  Let me know what you think!

Chana Masala with Lentils and Chicken

Feeds 4-6 (or two and lots of lunches for the week)

1 tablespoon olive oil

1 onion, diced
2 cloves garlic, minced or finely diced
1 teaspoons ground ginger
½ teaspoon chili powder
2 teaspoons cumin
½ teaspoon cayenne powder
1 tsp mustard powder
1 teaspoon turmeric
1 teaspoon paprika
1 tablespoon curry powder
Salt and Pepper
1 pound chicken breast, cut into bite-sized pieces.15-ounce can petite diced tomatoes1 15-ounce can chickpeas, rinsed and drained1/2 cup green lentils, cooked
1 1/2 cups of frozen vegetable medley (carrots, cauliflower, broccoli)

Heat the oil in a large pot over medium-low  heat. Add the diced onion and garlic and sautee until soft  for about 8 to 10 minutes.

Add the ginger, chili powder, cumin, cayenne, turmeric, paprika and curry powder and stir until combined. Cook for about a minute and then add the chopped chicken and cook until all pieces are browned.  

Add the chopped tomatoes and chickpeas and stir to combine.  Make sure you scrape the bottom of the pot with a wooden spoon to pick up any spices that have accumulated. 

Add the lentils and frozen vegetables and mix until combined.

Bring the mixture to a boil, then let simmer for 10 to 15 minutes.  Add a splash of lemon juice and stir together and enjoy with naan if desired.

Homemade Naan in less than an hour

I wanted a way to make lentils taste better and after google searching for ideas, it seemed that going Indian was the way to go.  Sounds like a great idea, but when you think of Indian, you think of Naan!

I decided to make some Naan to go along with my homemade Indian Inspired feast, but learned that making Naan could take quite a long time! I didn't have quite a long time so after google, "quick naan" I found this recipe found here.

I changed just a few things, but overall kept the integrity of this recipe.  Here's my version!

Naan in Less Than an Hour

1 cup of all-purpose flour
1 tbsp sugar
1/2 tsp baking soda
4 tbsp buttermilk
2 tbsp water
Garlic (optional, if you don't want garlic naan just omit it)

In a large bowl, mix dry ingredients together. Add 4 tbsp buttermilk and 2 tbsp water if needed.

Knead in the bowl until smooth and cover for 30 minutes.

Preheat the heavy skillet or griddle on medium high heat. Divide your dough in two and roll into balls.

Roll on a lightly floured surface to approximately 1/4" thick. Dust off any excess flour and place on the hot skillet.  

Brush the top side with butter and toss onto the hot griddle.  Brush the now top side with butter.

When bubbles begin to form (10 to 20 seconds), flip it and brush the 2nd side. Leave it on for about a minute and take it off the heat. Enjoy the warm and fluffly naan or with my slow carb spin on chana masala!

Slow Carb Breakfast Bake

Slow Carb is honestly a great eating lifestyle, but breakfast is hard if you're going for make ahead meals.  After searching the internet it seems as though there aren't a lot of options out there.  There are dozens of clean eating and paleo and low carb, but nothing "slow carb".

I wanted to create a tasty casserole that incorporated all of the slow carb features and that could be made ahead.  I was inspired by the breakfast casseroles seen on the internet and came up with this adaptation, loosely based on this recipe at Paleo OMG.

This dish has the perfect amount of creaminess to the eggs, spice from the chorizo and other added yummies and of course is healthy! This is a great way to incorporate all of the slow carb principles without having to have anything green for breakfast.  This is a great way to start the day.

Here's what I came up with!

Slow Carb Breakfast Casserole

Ingredients

5 eggs

4 egg whites

1/4 lb chorizo

1 onion diced

1/4 lb Jimmy Dean turkey breakfast sausage crumbles

14.5 oz can petite diced tomatoes with juices drained

1 can reduced sodium dark kidney beans

Pinch Cayenne

Pinch Cinnamon

Salt and Pepper

Preheat your oven to 375 degrees.

Add the chorizo and sausage and onion to a preheated, large non-stick skillet.  Allow the onion and chorizo to mingle and cook together until the chorizo is cooked through and crumbly (about 15 minutes).

Add the kidney beans and spices and allow to cook together for about 5 minutes.  Add the drained tomatoes and an extra layer of salt and pepper and allow to cook for another 5 or so minutes.

While the meat, bean and tomato mixture is cooking whisk the eggs, egg whites and salt and pepper together in a large bowl.

Turn the heat off of the pan and little by little add the mixture to the eggs to gently warm the eggs so they don't cook.

Place the egg mixture into a greased 8x8 pan and toss in the oven for 30 minutes or until the mixture doesn't jiggle any longer.

Let it cool, slice into individual pieces and toss in the fridge! Microwave for a minute or so the next day and enjoy!

Cross Section photos! 

(Almost) Slow Carb Cajun Fish

What started as a way to use up already cooked lentils turned into a version of Cajun etouffee.  The inspiration for my cajun fish started as wanting to use some fish, but not make the normal pan fried or baked fish.  This meal was actually quite easy and pretty tasty and made some good leftovers.  Leftovers that didn't smell like fish in the office microwave! Talk about a good fish meal! What makes this almost slow carb is because I used a bit of butter and a bit of flour.  This recipe is very rich and creamy, without having any cream in it. That's the beauty of making a roux for your dishes!

The source recipe comes from here.  Below are the ingredients I actually used.

1tbsp butter
3 tbsp coconut oil
1 green pepper chopped
1/2 an onion chopped

3 tbsp flour

1 tsp cumin

1 tsp old bay

1 tsp paprika

pinch cayenne

2.5 tomatoes

1 cup clam juice

1/2 cup chicken broth

2 cloves garlic

2tsp worcestershire sauce

1 tsp tabasco

2 fish filets (rubbed with old bay) and chopped into bite sized pieces.

Salt and pepper to taste.

Melt the butter and coconut oil in a dutch oven, add the onion and green pepper and saute for about 10 minutes.  Whisk in the flour to make a roux and stir for about 5 minutes.  Stir in the spices. Slowly add the liquid (clam juice and chicken broth) while stirring constantly.  Bring to a boil and then to a simmer.  Add the tomatoes and garlic, worcestershire and tabasco.  Simmer for 20-30 minutes (or 15 in my case) and add the fish.  Cook the fish until it flakes with a spoon (about 10 minutes).  Finish with salt and pepper to taste and serve with cooked green lentils and your choice of slow carb approved vegetables.

Peanut Butter and Banana French Toast

For Saturday's Breakfast, I wanted to use some of my leftover sandwich bread and bananas.  What better way to do this than with french toast!   This french toast was very simple to do and very decadent; I didn't even use syrup!

To make this yummy french toast, make the egg mixture using 1 egg, some milk, some vanilla and about a tablespoon of sugar. Beat well.  Heat some butter in a non-stick pan until light brown.  Dip the bread slices into the egg mixture (one at a time, if you have a small pan) and allow to brown on both sides of the bread.  Set aside.

Meanwhile! Take about 1 tablespoon of peanut butter and 2 tablespoons of cream cheese and mix together.  Slice some bananas and set aside.

Once all of the bread you're using (in my case it was 5 small slices) slather them with the cream cheese mixture, top with the sliced bananas and throw some chocolate chips in there too! You can make sandwiches or just leave them open-faced.  Throw these little guys back onto a pan set on low heat and put a lid on it. This allows everything to come together and melts the chocolate chips a bit.  Delicious!

Homemade Buns

After deciding to veer off the slow carb wagon, I decided to have meatball sandwiches. I had already went to the store, and since you CAN make buns at home, I made buns.  I did a very quick google search and found this recipe.  

I followed the recipe for the most part.  I used one cup of white whole wheat flour instead of all All Purpose Flour.  What I didn't like about this recipe was the amount of flour used!  The recipe method states 4 cups, but the ingredient list had 8-8.5 cups! I added probably two more cups of flour before I got tired of adding more.  I also felt that my mixer was starting to strain a bit, and the dough was climbing up the dough hook.  

The recipe is fairly simple, but boy does this bread rise! There is a lot of yeast in this bread!  I let the bread rise one time, punched it down and put in the refrigerator overnight instead of baking the same night (it was bed time when I started).  The next morning the bread was gigantic! I punched it down again, separated the dough into 16 pieces and let it rise on the counter for about 30 minutes.  I would've let it rise longer, but I had to bake these little guys and get to work!

This is after an overnight refrigerator rise!

Look at those nice big baked buns!

Slow Carb "Sloppy Joe" Chicken and Lentils Casserole

Slow Carb can be tasty and fun which is why I created/ modified a recipe I found in a google search.  Unfortunately, I couldn't find the recipe again when I went to make my version, but I think it's far off enough and common enough to not necessarily credit the idea for the recipe.

The idea for this recipe was to make a slow-carb and completely different version of a favorite Martha Stewart recipe found here.  Obviously, this recipe is not slow-carb friendly so instead of using orzo (my favorite) I used red split lentils. I left out the cheese entirely and added completely different spices to make this slightly reminiscent of sloppy joes.

I cooked the lentils and the chicken ahead of time, but just until barely done. I only baked for about 15 minutes just to finish cooking the lentils and chicken and to allow the flavors to come together in a nice saucy bath in the oven.

Slow Carb "Sloppy Joe" Chicken and Lentils Casserole

1 cup red split lentils
2 1/4 cup chicken broth, or beef broth or water or a combination of all 3
1 tbsp olive oil (or coconut if you wish)
1 onion diced
1 clove garlic minced
3 chicken breast cut in bite-sized pieces
Salt and Pepper to taste
1/2 tsp cayenne pepper
1/2 tsp garlic powder
1/2 tsp cumin
1/4 cup ketchup
2 tbsp maple syrup
2 tsp mustard
1/4 cup balsamic vinegar

Preheat the oven to 400F

Heat the oil in a large non-stick pan.  Saute the onion and garlic over low heat until soft (about 10 minutes).  Add the chicken and spices and allow to cook together until almost cooked through (about 15 minutes).  Add the ketchup, maple syrup, mustard and balsamic vinegar and mix through until a sauce comes together.

At the same time, cook the lentils according to the package.  Cook the lentils until almost all the liquid is absorbed.  Pour the nearly cooked lentils into a baking dish and set to the side.

Once the chicken has nearly finished cooking and the sauce ingredients are mixed, pour over the lentils and place into the oven.  Bake for about 15 minutes. Take out, let cool and enjoy!

Slow Carb Chili, or just my standard chili

Chili
1 tsp olive oil
1 onion diced
3 stalks celery diced
1 bell pepper diced
2 cloves of garlic minced
1 jalapeno diced
2 tsp cumin
1/2 tsp cinammon
salt pepper
1 tsp or more of cayenne
1 can black beans
1 can pinto (or red)
1 pound 85/15 organic ground beef
1 jar of tomato sauce (I used ragu)

Heat the olive oil in a medium to large size pot over medium low heat.  Add the onion, celery and pepper and cook until soften, about ten minutes.  Add the garlic and jalapeno and allow to cook for about two minutes.  Add the spices and allow to cook for about a minute.  Add the beef and let it cook all the way through, about ten minutes.  Add the beans.  Allow the vegetables, beef and beans mingle for about 5 minutes.  Add the jar of tomato sauce.  You can allow this to simmer for as long or as little as you want. I haven't noticed the flavor change much by allowing it to sit longer or now.  If you're not slow carb, serve with tortilla chips. If you are slow carb, serve with avocado and tomato. Enjoy!