Vegan Mashed Cauliflower with Marinated Mushrooms or Mushroom Spinach Marsala - How I Learned To Live Without Take-Out, Part 3
When I began to convert the take-out recipes I loved to low carb, my initial attempt was Mushroom and Spinach Marsala. I was weaning myself off of the take-out, but was still relying on the few low carb options available in Berkeley, CA. One of these was a grilled chicken breast topped with mushroom and spinach marsala. While I couldn’t be certain, I suspected the restaurant had prepared this dish using corn starch and/or white flour as thickeners. I didn’t even want to guess what other ingredients might be involved so I started researching marsala recipes on the internet. It was easy enough to convert the recipe substituting xanthan gum as the thickening agent. A small amount yields the same results as the other thickeners, with fewer calories and net carbs.
When I stopped eating meat, I kept the veggies and the sauce because the taste is really great - in fact, it can stand alone as a side dish, but I wanted to pair it with a side dish to turn it into a main dish. It has a distinctive and rich flavor so you’ll want to pair it with some thing relatively bland. You can pair it with cauliflower rice, but I decided I wanted to focus on perfecting a vegan cauliflower mash recipe. After trying just cauliflower, a mixture of cauliflower and celery root (which was pretty good), I came up with the idea to add nutritional yeast with mashed cauliflower. Lo and behold, the recipe achieved the desired texture and tastes wonderful. I use it as the base for the marsala and it also works well with a simple marinated mushroom recipe, which I’m including in this post.
Mashed Cauliflower with Nutritional Yeast (LC/Vegan/Gluten Free)
Ingredients:
200 g cauliflower florets (or you can also use 150 g cauliflower)
10 g nutritional yeast
1 clove garlic, forced through press
sea salt
freshly ground black pepper
Preparation:
*Steam cauliflower florets for about 6 - 9 minutes. Remove from steamer and using paper towels, gently squeeze out the excess water. Put cauliflower in a medium-sized bowl and using an emersion blender, pulse the vegetables until smooth. Stir in garlic and nutritional yeast until well blended. Season with salt and pepper to taste.
Makes 1-2 serving and has 126.5, 5.5 net carbs, .5 g fat, 8 g fiber and 8 g protein.
Mushroom & Spinach Marsala (LC/Vegan/Gluten Free)
Ingredients:
1 clove garlic, forced through press
3 oz sliced mushrooms
1 T olive oil
1/4 C mushroom broth ( can substitute water for broth)
1/4 C dry Marsala wine
2 oz raw spinach
sea salt & freshly ground black pepper, to taste
1/8 tsp xanthum gum
Preparation:
*Heat oil in a large skillet over a medium-high heat. Add garlic and mushrooms and sauté for about 2-3 minutes.
*Add wine and mushroom broth to the skillet and bring to a boil. Lower the heat and simmer for another 2 -3 minutes. Add the xanthum gum and stir well. Add spinach and and stir until just wilted. Remove from heat and eat immediately. Can be served over cauliflower rice or mashed cauliflower.
Makes 1 serving and has 216.33 cal, 6.7 net carbs, 13.6 g fat, 1.33 g fiber and 3.83 g protein.
Marinated Mushrooms (LC/Vegan/Gluten Free)
The great thing about this dish is that you either grill or saute´ the mushrooms, or keep them raw.
Ingredients:
3 oz white or crimini mushrooms, sliced (you can also use sliced portobello mushrooms)
1 T cold pressed olive oil
1 T balsamic vinegar
Optional:
1 clove garlic forced through press
Preparation:
*Mix together olive oil and balsamic vinegar (and garlic, if you’re using it).
*Place mushroom slices in a bowl and pour the oil and vinegar mixture over them, stirring making sure they’re well-coated. Allow to sit for an hour. If you’re doing the cooked version, heat a grill pan (or any skillet) and saute´ for about 4 - 5 minutes. Serve over cauliflower mash.
Makes 1 serving and has 155 cal, 7 net carbs, 13.5 g fat, .1 g fiber and 2.5 g protein.
Keeping Your Cool - No Cooking Required
Summer is almost officially over, but it’s still pretty hot out there. Even if you’re fortunate enough (like me) not to live in a place where the temperatures have been in the high 90’s to low 100’s, you probably don’t feel like using the stove right now. Especially if you’re not not fortunate enough (like me) to have air conditioning. The weather in Berkeley can get very strange: one day’s high temperature is 63º F and the next day it’s 87º F. So, I’ve been looking for new ways to make raw vegetables more palatable and I’ve come up with a couple of salads. The flavors of each one are very different, but they have something in common. Each salad uses ingredients I had never really used before: arugula and radishes, which happen to be related to each other.
I had heard of arugula before, but I’d dismissed it as something that you’d only find in upscale restaurants. In fact, I had eaten it without my knowledge: it’s commonly found in the “mixed baby greens” bagged lettuces that have become popular in the last several years. But I’d never had it on it’s own and had no plans to do so until I watched several of Gordon Ramsey’s cooking shows and was intrigued by something he kept referring to as “rocket salad.” One Google search later, I was enlightened by the excellent website WiseGEEK. Arugula (aka rocket, Italian cress, roquette and rucola) is a green leafy herb of the mustard family. It’s a good source of vitamins A and C, folate (a water-soluble vitamin B), calcium and magnesium. The flavor is hot and peppery and can be eaten raw or cooked. Paired with the slightly sweet balsamic vinaigrette and the slightly salty parmesan cheese, it’s really tasty and has become one of my new favorites.
Arugula Salad (Low Carb)
Ingredients:
1 1/2 oz arugula
1/2 T Balsamic Vinaigrette (Recipe below)
10 g freshly shaved parmesan
7 g lightly toasted pine nuts
Preparation:
*If you can’t find roasted pine nuts you can toast them yourself: Put nuts in a non-stick pan (with no oil!) and turn the heat to medium. Shake the pan every thirty seconds, tossing the pine nuts. When they are slightly browned, remove from heat and allow to cool. You can also roast them quickly in a toaster oven: pre-heat on 350º F for five minutes and roast for ten minutes.
*Put arugula in a salad bowl. Drizzle with balsamic vinaigrette and sprinkle with with parmesan and pine nuts. Eat immediately.
Balsamic Vinaigrette (Low Carb/Gluten Free/Vegan)
Ingredients:
1/4 C extra virgen olive oil
1 T balsamic vinegar
1 tsp Dijon mustard
1 clove garlic, forced through press
1/8 tsp sea salt
1/8 tsp freshly ground black pepper
Preparation:
*You can do this the old fashioned way, which involves combining the vinegar, mustard, and garlic in a small bowl. Add the oil in a slow steady stream, whisking constantly, until the dressing emulsifies. Then season with salt and pepper.
Or you can do it my way: put all ingredients in a salad dressing bottle, secure lid, and shake like hell. I personally can’t tell the difference.
Before I took the time to educate myself about radishes my contact with them was limited to appearances at various buffet tables, always sculpted into little roses and perched on the edges of platters. Radishes are root vegetables related to turnips and horseradish. Spring radishes (aka Easter egg radishes, due to their shape and bright colors) are crunchy in texture and hot and peppery in flavor and are a source of vitamin C, folate, potassium and fiber. If you slice them thinly enough and pair them with something mild, like cucumbers, they retain their bite without being too overwhelming. You might want to invest in a knife sharpener if you don’t already own one, as thin slices require a very sharp knife.
Cucumber Radish Salad (Low Carb)
Ingredients:
70 g English cucumber, thinly sliced
28 g/1 oz spring radishes, very thinly sliced
14 g crumbled feta cheese
7 g lightly toasted pine nuts
1/2 T extra virgin olive oil
1/2 tsp white wine vinegar
1 mint leaf, finely chopped (Pro-tip: crush the leaf before you cut it to fully release the aromatic properties)
a few dashes of dehydrated garlic granules
pinch of sea salt
Preparation
*Layer a bowl with cucumber slices and arrange the radish slices on top. Mix the olive oil, vinegar and salt and garlic granules with a whisk. Drizzle vinaigrette over the radishes and cucumbers, then sprinkle salad with feta cheese, mint, and pine nuts. Eat immediately.
Serves one and has 162.93 cal, 2.35 net carbs, 13.9 g fat, .75 g fiber and 6.25 g protein.
And then, of course, there is dessert, which is made possible by coconut oil. Unlike most other oils, coconut oil is solid at room temperature. It melts easily and can be mixed with a variety of ingredients and then chilled, to create cookies and confections that require very little time and heat. I like adding coconut manna to certain recipes, even though it’s a little difficult to work with. It doesn’t melt completely, even when you soak the jar in hot water, but it is necessary to try and stir it a bit when you get a new jar (the oil rises to the top). After that, I don’t bother trying to soften it up; just scrape it out with a spoon. In my opinion, it’s well worth the trouble and adds a rich creamy texture. But if you can’t find it or don’t want to use it, just substitute it by using a full tablespoon of coconut oil. My only caveat is this: once you take them out of the fridge they must be eaten quickly, or they will fall apart.
Icebox Cookies (Low Carb/Gluten Free/Vegan)
Here are two variations, but the possibilities are endless. Experiment with whatever ingredients strike your fancy.
Almond Shortbread
Ingredients:
1/2 T coconut oil
1/4 tsp pure vanilla extract
2 tsp xylitol, powdered
1/4 C almond flour/meal (I use Bob’s Red Mill)
Preparation:
*Put coconut oil in a small glass or ceramic bowl and melt in the microwave on high for 30 seconds. Whisk until thoroughly blended. Add the vanilla extract, xylitol, and flour, one at a time, until evenly blended. Spoon mixture into mold or drop spoonful of the mixture on a baking pan lined with parchment paper. Cover with another sheet of parchment paper and press down to flatten cookies. Chill in the freezer for 10 minutes and store in the refrigerator in an air-tight container.
Makes three cookies and each has 86.7 cal, 1 net carbs, 7.6 g fat, 1 g fiber and 2 g protein.
Cinnamon Coconut Hemp Cookies
Ingredients:
1/2 T coconut oil
1/2 T coconut manna
1/4 tsp pure vanilla extract
1/4 tsp cinnamon
2 tsp xylitol, powdered
7 g unsweetened dried coconut, finely shredded
1 T hemp seeds
1/2 T chia seeds
Preparation:
*Put coconut oil and manna in a small glass or ceramic bowl and microwave on high for 30 seconds. Whisk until thoroughly blended. Add the vanilla extract, xylitol, and the cinnamon and whisk until completely smooth. In a separate bowl, mix the coconut, hemp and chia seeds. Mix the dry and the wet ingredient together. Spoon mixture into mold or drop spoonful of the mixture on a baking pan lined with parchment paper. Cover with another sheet of parchment paper and press down to flatten cookies. Chill in the freezer for 10 minutes and store in the refrigerator in an air-tight container.
Makes 3 cookies and each has 76.95 cal, 1.03 net carbs, 5.11 g fat, 1.41 g fiber ans 1.7 g protein.
Chocolate Coconut Haystacks
Low
Ingredients:
1/2 T coconut oil
1/2 T coconut manna
1 T unsweetened cocoa powder
1/2 T erythritol, powdered
1 drop liquid stevia
14 g dried coconut, shredded
Preparation:
* Put coconut oil and manna in a small glass or ceramic bowl and microwave on High for 30 seconds. Whisk until thoroughly blended. Add cocoa powder, erythritol, vanilla extract and stevia, one at a time and whisk until smooth. Mix in shredded coconut. Line a baking pan with unbleached parchment paper and drop mixture on by the spoonful on the paper. Chill in the freezer fro 10 minutes. Store in the refrigerator in a air-tight container.
Makes 3 haystack and each has 76.5 cal, 1.5 net carbs, 8 g fat, 1.53 g fiber and 1.53 g protein.
(Source: lowcarbwholefoodie.blogspot.com)
Company’s Coming - How to Impress your Guests
I don’t often have guests over for dinner, but when I do I almost always serve my signature dish. The secret ingredient is lemon zest. When I first encountered a version of this recipe, I looked at the list of ingredients and I thought, “Lemon zest? Seriously? I’m not going to waste my time making lemon zest. Who do these people think I am, Martha Stewart?” Not that I have anything against Martha - I think she’s fabulous and very creative. But I’m no Martha Stewart. However, I am interested in challenging myself to try ingredients that are new to me and so I got a zester and added the lemon zest to the recipe. I now understand why people go to the trouble - it really does make some dishes more
flavorful.
Grilled Portobello Mushroom with Ricotta and Bell Peppers
Ingredients:
1 portobello mushroom
1/4 C full fat ricotta cheese
1 clove garlic, crushed
1 T olive oil
1/4 T coarsely chopped basil
1/2 T finely chopped fresh chives
2 oz bell pepper, any color
1/4 T fresh lemon zest
1/2 T pine nuts
Preparation:
Roasting:
*Preheat oven to 425 F.
*Using a teaspoon, gently scrape the gills (the black underside) from the mushroom and remove the stem. Cut the pepper into strips. Lightly brush vegetables with olive oil and arrange in a shallow baking dish. Add sea salt and pepper to taste. Bake for 20 minutes.
Grilling:
*Brush grill pan and vegetables with olive oil. Arrange vegetables in pan and cook, covered over a medium- high heat for 2-3 minutes on each side.
*Combine ricotta cheese, garlic, lemon zest, and fresh herbs in a small bowl and set aside.
*In a dry non-stick pan, roast the pine nuts until slightly browned, stirring often. Remove from heat and allow to cool.
*Place mushroom stem side up on a plate and fill with the cheese mixture. Add bell pepper strips and sprinkle with pine nuts.
Makes 1 serving and has 296.9 cal, 7.1 net carbs, 16.4 g fat, 1.4 g fiber and 8.73 g protein.
Cheesecake is, quite simply, one of those desserts that tastes decadent, even when it’s low carb. It’s the kind of dessert that’s great for pigging out on your own, yet is good enough for company as welI. I first got the idea for a no-bake cheesecake from watching Gordon Ramsey on BBC America. I know, he’s obnoxious and arrogent, and eventually I just could not take him anymore. But he’s a talented chef who knows how to take a few ingredients and make them into something special. It was easy enough to convert his recipe to low carb and single serving. Actually this recipe makes two servings, though it’s up to you whether you want to be good and save the other portion for another day or devour it all in one sitting. I’ve been guilty of doing both, and I really must say, that considering the circumstances, I made the right decision every time.
Chocolate No-Bake Cheesecake (Low Carb/Gluten Free)
Ingredients:
2 oz cream cheese, softened
1/4 C heavy cream
1 T erythritol, powdered
1 T unsweetened cocoa powder
2 drops liquid stevia
1/4 tsp pure vanilla extract
Preparation:
*Using an electric beater ( I use my hand- held Braun), beat cream cheese until smooth (there must be no lumps).
*In a separate bowl, using the same mixer, beat the cream until stiff peaks form. Using a rubber spatula, scrape the cream cheese into the bowl with the cream. Beat until completely blended. Add the erythritol, cocoa powder and stevia and mix until smooth.
*Spoon into individual ramekins - for 1 serving use a 4 oz, for 2 servings use two 2 oz ramekins. Cover and refrigerate until ready to eat. I can attest to the fact that this can be eaten directly from the bowl, though you may prefer it chilled.
Makes two servings and each has 207.5 cal, 4 net carbs, 21.5 g fat, .5 g fiber and 1.5 g protein.
My New Whole Food Favorites(Low Carb/Gluten Free/ Raw Food
I’ve been using Navitas Naturals products for a while now, but I only recently discovered 3 of their products which I am now using on a daily basis. They are whole food/raw food/vegan items that are incredibly versatile. They are acai powder, hulled hemp seeds, and chia seeds. They are marketed as “super foods”, and while I’m not sure if that’s an accurate description (or if there are such things as “super foods”), but they all have definite health benefits.
The other item I’m promoting is coconut manna made by Nutiva. Unlike the others, it is not a free trade certified product, but it still falls under the category of raw, whole food and vegan.
Hemp Seeds
Hemp seeds are a good source of iron, omega fatty acids, protein, fiber, and essential amino acids.
Chia Seeds
Chia seeds are loaded with omega fatty acids, dietary fiber and protein.
Acai Powder
There’s quite a bit of controversy about acai berries - it’s been touted by many as being a weight loss miracle, a claim that has been debunked by many others. So, who knows if it helps you lose weight. But let’s not dismiss it out of hand - they are rich in anti-oxidants, essential amino acids, and omega fatty acids. It has a very distinct flavor and can be added to all kinds of recipes.
Coconut Manna
Coconut manna is a paste made from dried coconut flesh. When heated, it has a very creamy consistency and can be a delicious addition to many different dishes. Personally, I love this stuff - and I’ll be looking for more ways to incorporate it into my recipes. Coconut is a good source of fiber, healthy saturated fat, and is rich in nutrients.
Acai Protein Smoothie
Ingredients:
15 g (2 T) chocolate or vanilla whey protein powder
15 g (2 T) hemp protein powder
1 tsp freeze dried acai powder
1 C unsweetened vanilla almond milk
Preparation:
*Mix all ingredients together until smooth.
Makes 1 serving and has 170.5 cal, 2.5 net carbs, g fat, 5.5 g fiber and 21.5 g protein.
There are two variations that I’ve enjoyed as well:
Vanilla Whey Acai Smoothie
This one is good when you want something lighter with less protein.
1 tsp freeze dried acai powder
2 T vanilla whey protein powder
1 C unsweetened vanilla almond milk
Makes 1 serving and has 105 cal, 2 net carbs, 3.5 g fat, 1 g fiber and 15 g protein.
Acai Hemp Smoothie
1 tsp freeze dried acai powder
1/4 C hemp protein powder ( you can also substitute a raw food protein powder as well)
1 T erythritol
Serves 1 and has 185 cal, 3 net carbs, 5 g fat, 10 g fiber, and 14 g protein.
While I adore smoothies, I just can’t have them for breakfast every day- I need more variety and sometimes (when it’s cold) I’m just not in the mood.. They’re quick to make and are perfect for breakfast because that seems to be the time when we’re in the biggest hurry and in most need of energy. Mornings are hard for a lot of people - most of us don’t wake up everyday thinking, “I feel great! I can’t wait to get out of bed!” If you’re like me , waking up involves bargaining with yourself for more time in bed (can I sleep another 15 minutes and still take a shower, get dressed, not forget my bag…?). So, time is short and here is a very healthy ways to brave the challenges of starting your day.
Vegan Hot Cereal
This can be made very quickly and is delicious and filling. Hot cereal is a comfort food of mine (I used to love Quaker Instant Oatmeal - cinnamon, of course.) I know it’s getting warmer and many people associate hot cereal with cold weather, but this cools off quickly (you certainly don’t need to worry about burning off the roof of your mouth) and I just love the taste. It incorporates the remaining three ingredients on the list; chia seeds, hemp seeds and coconut manna.
Ingredients:
1/4 C boiling water
1 T chia seeds
1 1/2 T shelled hemp seeds
1/2 T coconut manna
1/2 T erythritol or 1 packet sweetener of choice
pinch of sea salt
Preparation:
*Mix hemp seeds and chia seeds together in a small bowl. Add water and stir. Add coconut manna, salt, and sweetener and continue to stir until you get the desired consistency.
Makes 1 serving and has 165 cal, 3 net carbs, 13.75 g fat, 5 g fiber and 8 g protein.
Add 28 g (1 oz) of fresh strawberries: 9 cal, 1 net carb, 0 fat, 1 g fiber and 1 g protein.
Chocolate Coconut Truffles
I love chocolate.
I’m not sure I could live in a world without chocolate.
I don’t think I could survive.
The best thing about chocolate is that it’s actually good for you. Dark chocolate is rich in anti-oxidants, iron and magnesium. Plus, it releases endorphins. No wonder it’s considered to be the number one food craved by American women - it makes you happy. Until you get on the scale. But it doesn’t need to be that way; there are hundreds of wonderful low carb/gluten free (and soy free) recipes that, when eaten in appropriate portions, will not vex you or your scale.
These truffles are wonderfully decadent and rich and at the same time, very healthy, low in carbs, vegan, and gluten free.
Ingredients:
1 T coconut manna
1/2 T coconut oil
1/2 T unsweetened cocoa powder
1/8 tsp pure vanilla extract
1/2 T erythritol
3 drops liquid stevia
7 g cacao nibs
(32.5 cal .25 net carbs, 3 g fat, 2.25 g fiber, 1 g protein)
Preparation:
*In a glass or ceramic bowl, melt coconut mann and coconut oil in a microwave, on high for about 60 seconds. Beat with a whisk until well blended. In a non-stick pan, melt the erythritol on a high heat. Add the vanilla, stevia and cocoa powder to the coconut mixture and blend thoroughly. When the erythritol is completely liquified, add to mixture and whisk vigorously. By this time, the mixture should have a paste-like consistency. If you don’t have a candy mold you can use teaspoon and press the paste into the measuring spoon to mold it. Place on a baking sheet lined with unbleached parchment paper and put into the freezer for about 30 minutes. Store in the refrigerator, in an airtight container.
Makes 5 - 1 tsp truffles and each has 42.94 cal, .68 net carbs, 4.3 g fat, 1.05 g fiber and 1.2 g protein.
Strawberry Spinach Salad with Balsamic Vinaigrette
When you think of the word “diet,” what comes to mind? Some people think that diet refers to what we eat, while others think “I need to go on a diet”? The distinction shows how we feel about food in general and that most people look at diets as a means to an end: weight loss, better health and in some cases, an attempt to have a beneficial impact on climate change. But when most people refer to their diet, what they actually mean is the specific diet they follow. Unless, of course, they “don’t do diets.” This usually means that they don’t restrict what they eat, in terms of calories, carbs and fat, but it can also refer to the attitude that nothing is off limits (with the unspoken message that people who do follow specific dietary guidelines, for whatever reason, are being ridiculous) for any reason. But everyone who eats has a diet, simply in terms of what they use for fuel on an everyday basis.
One of the words most frequently associated with diets is “salad. I’m not talking about potato and ambrosia salad here; I’m talking about green, leafy vegetables, for the most part. But green salads aren’t necessarily healthy - the lightest, freshest ingredients can be overwhelmed by adding too many toppings and/or too much dressing. Even lettuce and other “low carb”vegetables which are considered to be standard “diet” food, are only as nourishing as the soil in which they’re grown. You can wash away the dirt, but if they’ve been sprayed with pesticides, chances are that those chemicals are embedded in their DNA. And if you use salad dressing, even in responsible amounts, you are adding more to your meals besides oil, vingar and spices. I’m referring to the bottled salad dressing you find in the grocery store - When was the last time you read the nutritional labels of store-bought dressings? Even products that purport to be “healthy” have ingredients like corn starch, high fructose corn syrup and MSG. While it is true that many companies are now manufacturing products that don’t have harmful additives like those just mentioned, I’d still rather make my own. Not only because I can control what kinds of ingredients (and how much) go into the mix; if I make it myself, I can cut down on the resources and energy that go into manufacturing and transporting pre-packaged food. I can also make a little bit at a time, rather than being forced to throw out the portion of manufactured dressing I didn’t get to use before it went rancid.
The best thing about salads, in my opinion, is that you can just throw ingredients together, without any cooking involved, and create a balanced meal in a relatively short amount of time. Strawberry spinach salad is my favorite and I owe a tremendous debt of gratitude to whomever first suggested this particular combination - I would never have considered adding strawberries on my own. This recipe also contains my favorite nuts, cheese and salad dressing and I can eat it all spring and summer without getting bored. It tastes wonderful, looks gorgeous and even if the dressing isn’t made beforehand, takes little time to prepare.
Salad Ingredients:
2 oz baby spinach
14 g / 1/2 oz pecans(about 2 T)
14 g / 1/2 oz feta cheese(about 2 T)
42 g / 1 1/2 oz fresh strawberries, sliced
Preparation:
*Combine ingredients in a bowl and toss with balsamic vinaigrette.
Has 186.85 cal, 4.7 net carbs, 15 g fat, 2.58 g fiber and 3.33 g protein.
Vinaigrette Ingredients:
1 T balsamic vinegar
1/2 T crushed garlic
1 tsp Dijon mustard
1/8 tsp sea salt
1/8 tsp freshly ground black pepper
1/4 C extra virgen olive oil
Preparation:
*Whisk all ingredients together. Store in a closed container in the refrigerator.
Makes 5 - 1 T servings and each has 100.06 cal, .8 net carbs and 10.8 g fat
The Accidental Vegetarian (How Protein Smoothies Saved My Life)
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I hate tofu. I realize that this doesn’t make me special, because a lot of people hate tofu. It’s not the taste (as it has none), it’s the texture. I feel the same way about shirataki noodles - it’s not just the smell, it’s the slimy texture that I’d rather do without. But I happily incorporate other soy products into my diet, using unsweetened soy milk, soy flour, soy cereal and edamame. Fortunately, there are also other ways to incorporate protein into your diet if you don’t eat meat.
I call myself an “accidental vegetarian” because I didn’t begin doing low carb without eating meat. When I first started doing low carb, I not only ate meat, but regularly consumed food products loaded with artificial sweeteners and additives. But after a relatively short period of time, I lost my craving for animal flesh. I’m still not sure why, but I was also making the gradual process of adapting whole foods into my diet. Most recently, I’ve gone gluten free. But another important aspect of my new found vegetarianism, is the fact that over the last two years, I’ve been learning about the food industry and how it’s unsavory practices put our health in danger and our economy and our ecology in peril. Most of the animals butchered for beef, pork and poultry products are raised in nightmarish conditions, their living quarters squeezed into the smallest possible space (to maximize profits), fed genetically modified corn (not their natural diet) and are given growth hormones (to maximize profits) and antibiotics (to keep them from getting sick from their terrible living conditions). I don’t wan’t to eat food that comes from those kind of conditions. And I don’t want to give my money to corporations where such vile business practices are considered standard operating procedures.
If you live in the right area, you can find meat that comes from local farms, from free range animals who live and eat in natural, humane conditions and don’t get pumped full of growth hormones and antibiotics. They are, however, prohibitively expensive for most people, especially in this day and age. So how do I get enough protein in my diet? Protein powder! I don’t think I would have made it through the first days of induction without it.
While smoothies are great anytime you need a quick boost of energy, they are especially great for breakfast - they can be prepared quickly and with the right ingredients, can be very filling. However, it can be something of a challenge to make them taste good. I recommend using unsweetened soy, almond and hemp milk instead of mixing protein powder with plain water. Another option is to mix 8 oz of water with a 1/4 C of coconut milk; it gives you a burst of energy, and is a great way to start your morning. A note about coconut milk - it does not keep well in the refrigerator so I separate out 1/4 C portions in airtight containers and freeze them.
What kind of protein powder should you get? You have several options, but let’s start with whey protein isolate. There are loads of whey protein powders on the market, from companies that make all sorts of outrageous claims as to why they are the best. Never mind that they are filed artificial additives, chemicals and who knows what else. So you want to look at quality, based on what you’re requirements are and how much you can afford. My requirements are as follows: it has to be 100 % natural whey protein isolate ( as apposed to whey protein concentrate ), it has to be sweetened with stevia, have no artificial additives or growth hormones. My reason for insisting on the isolate rather than the concentrate, is that is has more protein with less fat and less lactose per serving than concentrate. It’s more expensive, due to it’s higher quality, but I think it’s worth it. To this end, I tried out everything I could find and ended up with SDC Nutrition’s About Time Whey Protein Isolate, which I get in both vanilla and chocolate.
It’s lactose and gluten free and has zero carbs and zero fat. And it does taste good and at $1.05, it’s the least expensive of the high quality whey powders. I do have to order it online, but I may be able to get my grocery/health food store to order it fo me specially - some stores do and it’s worth checking out to save time and money. There are also a number of whey protein powders sweetened with stevia available online and in many stores, that aren’t 100 % natural, that don’t have 100 % whey protein isolate, and aren’t made from whey that is produced by cows that are hormone free. But there are some that don’t seem too bad. They probably taste OK and aren’t prohibitively expensive. Only you can decide what’s best for you - for both your health and your wallet.
There are also a few raw food protein powders made from hemp or sprouts. These generally come unsweetened. They have less protein than whey protein powder, but they have quite a bit of fiber and have the added benefit of being vegan, if that’s important to you. They are chock full of very nutritious stuff but don’t taste all that great. So I add stevia and berries or cocoa powder and if it’s not super delicious, at least I can tell myself that it’s super healthy!
Here are some ideas and variations to get you started:
Chocolate Whey Smoothie
Ingredients:
1 scoop chocolate whey protein powder
1 C unsweetened vanilla almond or hemp milk
A couple ice cubes (optional)
Preparation:
*Put ingredients in a blender and mix.
Makes one serving and has 141 cal, 2 net carb, 2.5 g fat, 0 g fiber and 25 g protein (using almond milk).
Variation:
1 scoop chocolate whey protein powder
1/4 C coconut milk
8 oz water
a couple of ice cubes, optional
This has 206 cal, 3.25 net carbs, 10.5 g fat, 0 fiber and 25.75 g protein.
Berry Whey Smoothie
You can use any kind of berries for this. Fresh fruit has less carbs but you can keep frozen berries in the freezer year round.
1 scoop vanilla whey protein powder
1 C unsweetened vanilla almond milk
36 g frozen strawberries (or blueberries, raspberries or blackberries)
This has 161 cal, 4.25 net carbs, 2.5 g fat, .5 g fiber and 25 g protein.
Raw Smoothies
There are a few raw food smoothies that I like. There’s Garden of Life Raw Protein:
It’s made from a variety of sprouted grains and has 80 cal, 0 net carbs, 1 g fat, 3 g fiber and 18 g protein. It’s around $1.21 per serving.
Then there are a couple of hemp protein powders. I can find this one at Berkeley Bowl, my supermarket/health food store:
Tempt has 130 cal, 1 net carb, 4 g fat, 9 grams fiber and 13 g protein and is organic raw hemp protein powder.
And then there’s my favorite:
It’s basically the same as Tempt but it’s produced by a company called Navitas Naturals. You can find them online at: http://www.navitasnaturals.com/. They not only strive to make the best quality products with the least amount of processing, they are committed to environmentally and socially responsible business practices. Which is important to me. I order it through Amazon and by buying in bulk I can save money. It comes out to about $1.14 per serving.
Strawberry Hemp Smoothie
3 T hemp protein powder
36 g (about a 1/4 C) frozen strawberries
1 C unsweetened vanilla almond milk
stevia, to taste
It has 180 cal, 5.25 net carbs, 5.5 g fat , 6.5 g fiber and 17 g protein.
Chocolate Hemp Smoothie
1 C unsweetened almond milk
1 T unsweetened cocoa powder
3 T hemp protein powder
stevia, to taste
This has 172 cal, 4.4 net carbs, 6.7 g fat, 6 g fiber and 18 g protein.
And then I got the bright idea of mixing the two powders together. The result was not too bad - not as great as the whey by itself, but an improvement on the hemp by itself:
Chocolate Hemp/Whey Smoothie
15 g (2 T) chocolate whey protein powder
15 g (2 T) hemp protein powder
1 C unsweetened Vanilla almond milk
Has 155.5 cal, 1.5 net carbs, 5 g fat, 5.5 g fiber and 21.5 g protein.
Strawberry Hemp/Whey Protein Smoothie
15 g (2 T) vanilla whey protein powder
15 g (2 T) hemp protein powder
1 C unsweetened vanilla almond milk
36 g frozen strawberries
Has 175.5 cal, 4.75 net carbs, 4.5 g fat, 5 g fiber and 21.5 g protein.
A note about preparing smoothies: If you’re just trying to mix protein powder with liquid, go ahead and use the “Magic Bullet” (or it’s equivalent). But if you’re adding ice cubes and frozen fruit, I’d recommend using a real blender. I’ve heard too many horror stories about these machines breaking down because they don’t have that capacity. A decent blender may cost more, but it’s worth it.
The Things I Learned To Give Up…And How I Learned To Live Without Them/Part 1
I think the toughest addiction I ever had to give up (aside from cigarettes) was Caffeine Free Diet Coke. I hate to think about what years of drinking what is essentially a neurotoxin, did to my nervous system. I know I’m not the only one out there. But before I tackled that one, I first had to give up one of my favorite addictions: designer coffee. I’m not part of what I like to call “The Starbuck’s Phenomenon”; it’s not because I’m an aging hipster wannabe. I just associate Starbucks with corporation, which automatically sends me warning signals. I haven’t read anything truly terrible about Starbucks and I know that they are ranked pretty high in terms of green business practices. But I happen to live near an actual coffe house, Cafe Trieste, which is just blocks away from my apartment. It’s much better than any chain coffe place and that’s where I used to get my Soy Mochas (and their excellent chocolate croissants, which I also had to give up). I had already given up caffeine when I was first diagnosed with Type II Diabetes and it wasn’t that hard. I tend to be anxious and I have epic insomnia, so caffeine is really not my friend.
I had to figure out the low carb homemade version. Fortunately, I grew up in Miami, with a heavy latino population and I learned the ins and outs of espresso making. Never mind the fancy machines; I know they look cool, but they are a pain in the ass to clean. It’s also much easier to make the stove top version.
That’s a three serving pot. You can also get them in one and six servings. The three serving pot makes about 1/2 cup of espresso and I use a 1/4 cup to make my mocha. It’s simple - the whole thing unscrews into three pieces, the top, the bottom and the filter. Fill the bottom with water until it’s just below the indicated point. Put in the filter and fill with coffee grounds (don’t pack it) and screw on the top and boil over a medium high heat. You do need to keep an eye on it, because it can start to burn very quickly (usually when deeply involved with some other meaningless task). Also double check to make sure it’s filled with water - the rubber washer will melt and burn and it’s added drama you don’t need.
In case you didn’t already know, what makes it espresso is how it’s made and not the type of coffee that’s used. So you can use any naturally decaffeinated coffee - just make sure it’s ground finely enough for espresso.
Low Carb Soy Mocha
Ingredients:
1/4 C freshly brewed decaf espresso
1 C unsweetened vanilla soy milk
1/4 tsp unsweetened cocoa powder
natural sweetener, to taste
Preparation:
*Pour hot coffee into a mug; add the cocoa powder and stir until well blended. Pour in soy milk and microwave on high for approximately 45 seconds. Add sweetener and sprinkle with ground cinnamon, if desired.
Has 103 calories, 1.5 net carbs, 4.9 g fat, 4 g fiber and 9 g protein.
And there’s your happy ending. You can make it a double and still have only 3 net carbs. You can put it in one of those adorable ceramic/porcelain, eco-friendly re-useable cups fashioned to look like cardboard coffee to-go cups with plastic tops. It’s cheaper and you won’t have to stand on line for coffee, ever again.
Easy virtue - there’s nothing like it.
Just for fun, go to the Starbucks website and check out:
http://www.starbucks.com/menu/catalog/nutrition?.drink=all#view_control=nutrition.
You can look up your favorite Starbucks beverage and get the skinny on it’s nutritional information. My favorite, the 8 oz Soy Mocha has 130 cal, 22 net carbs, 3 g fat, <1 g fiber and 4 g protein.
Baked Eggs Florentine (Low Carb)
One of my favorite vegetables is fresh spinach and I’m fortunate to live in a place where fresh organic produce is available year round. But out of season fruits and veggies can be expensive and you may live in a place where they are not available at all. The next best option is frozen produce and there’s a lot you can do with frozen spinach. It’s messy to handle, so I had to figure out a way to make it easier. I start by taking a 10 oz (284 g) bag of organic spinach and I divide it evenly between three containers while it’s still frozen. I use a digital food scale to determine size portions - it’s more accurate than a measuring cup and it allows me to adjust the portion exactly. According to the package, a single serving of frozen spinach is 81 grams or 1 cup and a 10 oz bag will give you 3.5 servings. Using the scale allows me to measure out three equal portions, each weighing about 95 grams.
If you store them in the fridge, you can allow them to defrost without cooking. When you’re ready to use it, all you need to do is drain the water. You can use a sieve, provided that the wholes are small enough, or you can strain it through unbleached cheesecloth. To cut down on waste, I rinse out the cheesecloth when I’m finished using it and dry it so I can use it as many times as possible. Once the spinach is drained, you’re ready to go.
Baked Eggs Florentine
Ingredients:
95 g chopped frozen spinach, thawed and drained
1/8 T butter
1 large egg
1 T heavy cream
1/8 tsp garlic powder
sea salt
freshly ground black pepper
Preparation:
*Preheat oven to 400 F.
*Grease a ramekin with butter. To prepare the spinach, put it in a small bowl and add garlic powder and some salt and pepper and blend. Lightly pack the spinach in the ramekin and make an indentation in the center - I use a measuring tablespoon.
*Crack the egg into a cup, making sure to keep the yolk whole. Gently pour on top of spinach and sprinkle with salt and pepper, if desired. Cover evenly with heavy cream.
*Bake for 16 - 18 minutes, depending upon how well-done you like you like your eggs. Remove from oven (carefully, it will be very hot!).
I know it looks lovely in the ramekin (sorry for the lousy picture quality, but trust me, it looks amazing!), but it will be too hot to consume it you leave it in there. Run a knife around the edges to separate it from the sides and using a fork, lift it out of the ramekin and place on a plate.
And enjoy!
Makes 1 serving and has 173.63 calories, 3.25 net carbs, 10.85 g fat, 1.5 g fiber and 9 g protein.
So This Is My First Entry
Whoo hoo! Somebody alert the press! Seriously, welcome to my food blog. If I appear as if I don’t know what I’m doing, well, that’s because I don’t. But I’m not going to let that stop me. So, bear with me - I hope to be of some help to others out there. Dieting is hard - don’t let anyone tell you otherwise. Naturally thin people are naturally thin; they don’t tend to have things like insulin resistance to contend with and often regard those of us to whom it comes less easy as lazy and undisciplined. Those of us who are not naturally thin (which is to say, most of us, even though almost any kind of media will tell you otherwise) find ourselves struggling. People who have the additional burden of chronic illness struggle even more - I have fibromyalgia as well as insulin resistance and it has been difficult to make the necessary changes in my lifestyle. I’m a work in progress - I have not reached my target weight and I am still very out of shape due to severe exercise intolerance, but over the course of one year, I was able to lose 80 lb’s by diet alone, have completely eliminated both aspartame and sucrolose (and many other things) from my diet and no longer need to take prescription medication for type II diabetes. Since I live alone I have modified the recipes for one person servings ( or in the case of sweets, the lowest number possible so as not to tempt myself ). They are also modified for people who have limited mobility, chronic fatigue or are just plain exhausted from being terminally busy. This means meals that are not too labor intensive - the fewest amount of ingredients and the least amount of prep work, designed to make life easier while still being nutritious and appetizing.
Now, on to the food!
