Category Archives: Low Carb

Tomato Broccoli Soup

2 tablespoons olive oil, grape seed oil or coconut oil
1 medium yellow onion, diced
¼ teaspoon sea salt
4 whole tomatoes, diced
8 cups broccoli florets from 2-3 large stalks
3 cups chicken or vegetable broth
1 teaspoon dried marjoram
½ teaspoon black pepper
½ teaspoon sea salt or to taste

1. Heat oil in a large (6 quarts or larger) pot over medium heat. Sauté onion sprinkled with salt for 5 minutes, stirring occasionally until softened but not browned. Add tomatoes and continue sautéing for 2 minutes.

2. Add broccoli, broth, marjoram and pepper. Cover and simmer for 7 to 10 minutes or until broccoli is tender but not mushy. Taste and adjust seasoning.

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Braised Chicken with Cashew Gravy

  • 4 bone-in, skin-on chicken breasts
  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon sea salt
  • ½ teaspoon granulated garlic
  • ¼ teaspoon ground black pepper
  • 1½ cups chicken broth
  • ½ cups plain unsweetened almond milk
  • ¼ cup creamy raw cashew butter (I use Artisana)
  • 2 tablespoons Dijon mustard
  • 4 garlic cloves, peeled and finely chopped
  • 1 tablespoon fresh chopped thyme leaves (or 1 teaspoon dried)
  • 2 tablespoons filtered water
  • 1 tablespoon arrowroot starch
  1. Pre-heat the oven to 375°F. Trim any excess fat from the tops and sides of the chicken breasts.
  2. With a heavy knife or poultry scissors, trim off the small side rib bones for a clean edge. Discard the ribs and excess fat.
  3. Over medium heat, add olive oil to a 5½-quart Dutch oven or other heavy pan large enough to hold all of the chicken breasts in a single layer. Combine salt, garlic and pepper in a small bowl and sprinkle over the chicken breasts. Place the chicken breasts skin side down and allow them to cook until they have a golden brown crust, about 5-7 minutes. Turn the chicken over.
  4. In a bowl or large measuring cup, whisk together the broth, almond milk, cashew butter, mustard and the garlic until smooth. Pour around the chicken in the pan. Sprinkle with chopped thyme leaves. Place a lid on the pan and place in the oven. Roast the chicken for approximately 30 minutes or until a digital thermometer reads 160°F-165°F when inserted into the thickest part without touching the bone. When the chicken is done, remove the pieces to a plate or platter and keep it warm covered with foil.
  5. In a small bowl or measuring cup, combine the water and the arrowroot starch and stir until smooth. Add the arrowroot mixture to the pot with the chicken juices and whisk until smooth. Simmer for 2-3 minutes to cook off the raw taste and for the juices to thicken into gravy.
  6. Serve the chicken with a 1/2 cup of the gravy per person. Store any leftover sauce in an airtight container in the refrigerator up to 5 days.

Slow Cooker Carne Asada Tacos

  • 1 lb rump or flank steak
  • ½ orange, juiced
  • 1 lime, juiced
  • 1/3 cup cilantro, chopped
  • 1 tsp honey
  • 1 tbsp white wine vinegar
  • 2 garlic cloves, minced
  • 1 dried chili, chopped
  • 1 tbsp olive oil
  • ½ tsp salt
  • ¼ tsp black pepper
For “taco shells”
lettuce leaves, fried sweet potato slices ¼ ” thick
For topping
  • sliced or cubed avocado
  • chopped red onion,
  • chopped fresh cilantro
  • salt, pepper to taste
  • lime wedges
  1. In a small bowl mix the orange juice, lime juice, olive oil, garlic, chili, cilantro, white wine vinegar, honey, salt and black pepper.
  2. Place the beef in a Dutch oven or slow cooker and pour orange juice mixture over beef.
  3. Cover with a lid and cook on low for 6 hours.
  4. Remove the beef from slow cooker, place it on a cutting board and slice.
  5. Serve in lettuce leaves or over fried potato slices with avocado, chopped red onion, chopped cilantro or pico de gallo

Roasted Cauliflower Soup

  • 1 large head of cauliflower chopped (or 2 small heads)
  • 1 small head of garlic (or 5 to 6
  • 1 coarsely chopped onion
  • 3 cups of bone broth
  • 3-4 Tbsp coconut oil
  • sea salt and pepper

Preheat oven to 400 degrees.  Chop cauliflower and onion (doesn’t have to look pretty because it will be blended up later).  Remove outer part of garlic head, but keep individual clove peels in place.  Use knife to cut off the tips of the garlic.  Place garlic head, onion and cauliflower on a baking sheet coat with melted coconut oil.  Salt and pepper.

Bake at 400 degrees for 30-40 minutes until cauliflower is fork tender and lightly brown on top.  Place cauliflower, onion and garlic in a large pot.  You can squeeze the garlic out of the peels by pinching them with your fingers.  Add bone broth to the pot.  Use immersion blender to make smooth and creamy until no chunks remain. Turn on the stove to heat through and add extra salt to taste.

Another option is to take contents from the oven and place into Vita-mix or high power blender, add bone broth and blend until smooth and creamy.  Pour into pot and heat through and add salt if needed at this time.  Depending on how thick you like your soups you can add more or less bone broth.  Enjoy!

Spiced Olives

1/2 cup olive oil
2 strips lemon zest
2 strips orange zest
1 sprig fresh rosemary
1/4 tsp crushed red pepper
1 1/2 cups mixed unpitted olives

In small pot simmer oil, lemon zest, orange zest, rosemary and crushed pepper for 5 minutes. Pour into bowl; add olives. Marinate 20 minutes.

Curried Egg Salad

4 hard boiled eggs
1/4 cup mayo
1 tsp white wine vinegar
1/2 tsp curry powder
sprigs watercress

combine eggs, mayo, vinegar and curry powder; season with sea salt and pepper as desired. Top with watercress and serve.

Fennel Braised in Cream

1 tbsp butter

2 fennel bulbs (2 pounds), quartered cored and sliced lengthwise 1/2 inch thick

sea salt and pepper

1/3 cup heavy cream

1/3 cup finely shredded parmesan, plus more for garnish

In a skillet with a lid melt the butter over medium high heat. Add the fennel and 1/4 tsp salt and cook, stirring occasionally until the fennel begins to brown, about 5 minutes.

Lower the heat to low and pour in the cream. Stir to scrape up any browned bits from the bottom of the pan. Cover the pot and simmer, stirring occasionally until the fennel is tender when pierced with a fork, about 10 minutes.

Stir in the cheese and season with the salt and pepper. Garnish with cheese to serve.

Oven Roasted Pumpkin Seeds

1 cup cleaned, raw whole pumpkin seeds

1 tbsp plus 1 tsp fine sea salt

1 tbsp olive oil

Preheat oven to 375º. In a saucepan bring 4 cups water the seeds and 1 tbsp salt to a boil. Simmer for 10 minutes, then drain. Pat the seeds dry between layers of paper towels.

Toss the seeds in oil and remaining salt. Spread in a single layer on a greased foil lined baking sheet. Roast until golden 10-12 minutes.

Celery Salad with Walnut Vinaigrette

2 shallots, finely chopped

1/4 cup olive oil

2 tbsp walnut oil

2 tbsp red wine vinegar

1 lemon, juiced

1 tbsp honey

sea salt and pepper

1 head celery, thinly sliced

2 cups walnuts, toasted and finely chopped

3 ounces shaved parmesan cheese

In small bowl combine shallots, oils, vinegar, lemon juice and honey. Season with salt and pepper.

In a serving bowl combine celery and walnuts; add vinaigrette and toss. Garnish with cheese.

TUNA CUCUMBER CUPS

  • 2 cans albacore tuna, drained
  • 1 seedless English cucumber
  • 2 tablespoons bell pepper, minced
  • 1 stalk celery, minced
  • ⅓ cup mayo
  • 2 tablespoons mustard
  • 1 teaspoon sweet paprika
  • salt and pepper, to taste
  1. Using a vegetable peeler, peel the cucumber, leaving about ½ inch between peels so that the cucumber skin stays on in alternating stripes. Cut off both ends of the cucumber, then slice into ½-inch thick chunks. Scoop out the center of each slice so that there’s a little divot for the tuna salad. Put on a plate and set aside.
  2. Using a spatula, empty tuna into a medium sized bowl and break up any large chunks. Add mustard and mayo and toss to thoroughly coat tuna. Add celery, bell pepper and paprika and mix well.
  3. Spoon a heaping tablespoon on top of each cucumber slice. Refrigerate any leftover tuna salad and serve cucumber cups immediately. Cucumber cups can be made ahead and refrigerated overnight, but you may have to drain the plate in the morning, as the cucumber will release moisture overnight.