:)Vegetables
Vegetables add fiber and color as well as variety to our way of eating. Look for bright or dark green leaves, and check for freshness. Always use the freshest produce available from your local market--picked from your own garden is ideal. Second choice would be frozen, but check for sauces and added sugar, sodium, and preservatives. Canned should be your last alternative, since many canned products contain added sugar and preservatives. I keep a few cans of green beans just for emergencies, but use fresh vegetables whenever possible.
Rainbow Sauteed Broccoli
1 10-ounce package frozen broccoli, thawed
1 red or yellow pepper, sliced into thin strips
1 4-ounce can sliced mushrooms, drained
1/2 cup butter
salt and pepper to taste
Melt the butter in a large skillet. Saute the broccoli, pepper, and mushrooms in the melted butter until crisp tender. Season to taste and serve warm.
Green Beans With Peppers & Almonds
Posted By: Ann in Atlanta
2 1/4 pounds green beans, ends trimmed
salt
5 T. butter, divided
3 large red bell peppers, thinly sliced
1 large onion, thinly sliced
1/4 cup chopped fresh marjoram
3/4 cup sliced almonds, toasted
Cook green beans in large pot of boiling salted water until
about 5 minutes, or until crisp-tender. Drain and rinse with cold
water; set aside. Melt 2 tablespoons of the butter in large, heavy skillet over medium-high heat. Add peppers and onion and saute until peppers are crisp-tender, about 8 minutes. Mix in marjoram. (Beans and bell pepper mixture can be prepared 1 day ahead. Cover separately and refrigerate.) Melt remaining 3 tablespoons of butter in heavy large pot over medium-high heat. Add beans and pepper mixture and stir until heated through, about 5 minutes. Season to taste with salt and pepper. Transfer to large bowl. Sprinkle with almonds. Serves 10.
Summer Squash Casserole
From: www.atkinsfriends.com, posted by Shirley
2 cups yellow summer squash, sliced, cooked, and drained
1 small onion, finely chopped - optional
3 tablespoons butter, melted
2 tablespoons heavy cream
2 eggs, beaten
1/2 cup Cheddar cheese, grated.
salt & pepper to taste
1/2 cup crushed pork rinds
Combine all ingredients. Place in a 1 quart casserole. Cover top with crushed pork rind crumbs. Bake uncovered at 325 degrees for 30 minutes, or until hot and bubbly.
Chili Relleno Casserole
From: Deb Nudi
Preheat oven to 350 degrees.
9 egg whites
4 egg yolks
1 lb. jack cheese, shredded
10 ounces Mexican-style style tomatoes, pureed
14 oounces Ortega brand mild green chilies, whole & seeded
1/4 cup onion, finely chopped
chili powder to taste
ground red pepper to taste
butter
Generously grease sides and bottom of 9x13 GLASS pan. Cover bottom of pan with 1/2 of the chilies - no seeds! Spread 1/2 of onion and 1/3 of the cheese over the chilies Sprinkle with chili powder and dust with red pepper. Repeat steps with the remaining chilies, onion, 1/3 of the cheese, and spices. Beat 9 egg whites until thick but not stiff. Add 4 yolks and blend lightly. Pour eggs over chili and cheese in casserole. Bake at 350 degrees for 20 minutes. Casserole should not be soupy in middle. If necessary, cook longer, but cover the sides with foil so that they don't over-brown. Pour blended tomatoes over top over top of casserole. Sprinkle additional seasoning. Cover with remaining cheese. Cook an additional 15 minutes or until casserole is firm and cheese is entirely melted. Let cool 5 minutes before serving. Serves 12.
Spinach New Orleans
3 boxes chopped spinach
6 ounces cream cheese, softened
2 - 3 tablespoons grated onion
1/8 teaspoon nutmeg
1 cup butter, divided(1/2 cup diced and 1/2 cup melted)
1 cup crushed pork rinds or low carb bread crumbs (optional)
Cook spinach & drain WELL. Add diced butter (1/2 stick) and cheese at once, while spinach is still warm, then add onions & nutmeg. Mix well. Salt to taste. Cover with crushed pork rinds or low carb bread crumbs and drizzle with remaining 1/2 stick butter. Bake 30 min at 325 degrees or until the casserole is hot and bubbly. Serves 6.
Decadent Spinach Casserole
3 10-ounce packages frozen chopped spinach, thawed and with excess water
squeezed out
1 cup sour cream
1 envelope dry onion soup mix
low carb bread crumbs (optional)
Thaw spinach and press out excess water. Mix with sour cream and dry onion soup mix. Sprinkle with low carb bread crumbs, if desired. Bake at 325 degrees for 20-25 minutes. Serves 8. Note: Recipe can be doubled or tripled for a crowd. Variation: Add a can of drained, chopped water chestnuts for a nice crunch.
Company Broccoli
2 10-ounce packages frozen broccoli spears
1 cup sour cream
1/2 cup Cheddar cheese, grated
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
salt and pepper to taste
paprika
Cook broccoli according to package directions. Drain well. Place in a shallow baking dish. Combine all remaining ingredients except paprika. Spoon over broccoli. Sprinkle with paprika. Make at 350 degrees for 20 minutes, or until casserole is hot and bubbly. Serves 6 @ 4.1 grams of carbohydrates per serving. Note: Recipe can be doubled or tripled for a crowd.
RANI'S ZUCCHINI DINNER MUFFINS
MIX TOGETHER:
3/4 CUP UNFLAVORED PROTEIN POWDER (I USE MLO, WHICH IS A SOY/WHEY BLEND OR
TRADER JOE'S SOY)
1 MEDIUM ZUCCHINI, GRATED, DRAINED, AND PATTED DRY
1/4 CUP GRATED PARMESAN CHEESE
1/2 TSP BAKING POWDER
1/4 TSP SALT
ADD IN:
1 EGG
2 TBSP SOUR CREAM, CREAM OR SOY MILK
1/2 CUP (OR MORE IF NEEDED) CHICKEN BROTH
2 TBSP OIL OR MELTED BUTTER
PINCH OF GARLIC POWDER OR MINCED GARLIC
MIX LIGHTLY, ONLY AS MUCH AS YOU NEED TO LIGHTLY BLEND. BAKE IN PAM-SPRAYED FOIL MUFFIN LINERS IN A 400* OVEN FOR ABOUT 15-18 MINUTES OR TILL TOPS ARE LIGHTLY BROWNED.
The following recipe is a good substitute with meals where you would normally have baked potatoes, such as with steak.
Faux Baked "Potato" Casserole
2 heads of Cauliflower
8 oz. sour cream
8 Oz. shredded cheddar
1 lb. bacon
1 stick butter
salt and pepper to taste
Break cauli apart and boil for about 30 mins or until tender. Drain well in a colander. Fry or nuke bacon until crisp and crumble. Combine Cauli, butter, half the cheese, and sour cream in a bowl and using a mixer or hand masher, mash well. Place in a caserole dish or a 9 x 13 pan. Top with remaining Cheese and crumbled bacon. Place in a preheated 350* oven until cheese is melted. I like to use green onion, and use part of the green tops, chopped, for the topping. I also sprinkle the top with a little paprika for color.
Broccoli Casserole
1 bag frozen broccoli florettes (or equivalent of fresh)
1 cup mayo
1 cup shredded cheese (I use cheddar, but any would be good)
1/2 can (or more, like 3/4 cup or so) condensed cream of mushroom soup (don't add water)
2 eggs, beaten
Defrost broccoli (or cook the fresh stuff). Mix eggs, mayo, soup and cheese. Then add that to broccoli and mix well.
Put everything in a casserole dish. Bake at 350 degrees for 30-40 mins., until top is golden and casserole is bubbling.
Orange Zucchini Nut Bread
2 cups shredded unpeeled zucchini
2 eggs
1/2 cup oil
1/3 cup heavy cream
1/4 cup water
1/4 teaspoon unsweetened orange Kool Aid drink mix
1/3 cup Splenda
1 tablespoon liquid sweetened (Sweet'N'Low)
1 1/2 cups vanilla whey protein powder
3 tablespoons high gluten flour
1/3 cup oat flour
2 teaspoons baking powder
1 tablespoon grated orange peel
1/2 cup chopped walnuts (optional)
Mix Kool Aide in 1/4 cup water. Combine zucchini, eggs, oil, cream, and orange water. Stir to mix. Add Splenda, liquid sweetener, whey protein powder, gluten flour, oat flour, orange peel, baking powder, and walnuts. Mix
until just moistened. Pour into a greased bread pan. Bake at 350 degrees for 40-45 minutes. Cool 5 minutes on a wire rack, then take the loaf out of the pan to completely cool. Yield: 1 loaf @78 grams carbohydrate for the whole loaf.
Cauliflower Salad
I head of cauliflower
l lb of bacon
l pack of cheddar cheese (2 cups)
Mix the above in large bowl and ref. over night. Mix the following in small bowl and ref. over night.
l cup mayo
2 tablespoon splenda
2 tablespoon lemon juice
l small onion chopped.
Mix all together and serve.
Mock Sweet Potato Casserole
1 small sweet potato (baked, cooled and mashed to make 1/2 cup)
1/2 cup canned pumpkin
1 medium summer squash (halved, seeded, baked and mashed to make 1 cup)
4 eggs
2/3 cup heavy cream
1 tsp xanthan gum
1/2 stick butter
1/2 tsp salt
1 tsp cinnamon
Dash of allspice
Dash of cloves
1/2 cup Splenda�
1 tsp Brown Sugar Twin�
4 drops of yellow and 1 drop red food color [optional]
Marshmallows for topping (See Low Carb Marshmallows recipe)
Prepare sweet potato and squash to their recipe ready condition as listed above. Ingredients should be room temperature. Preheat oven to 325�F. Butter a 9-12" casserole dish. In large mixing bowl, stir together mashed sweet potato, pumpkin, and mashed squash (any summer squash is acceptable here). If some lumps remain, don't worry about it - they add a little character to the dish! In a separate bowl beat eggs with xanthan gum, Splenda and Brown Sugar Twin. Add heavy cream and mix (with hand mixer) until well mixed and beginning to thicken. Add egg/cream mixture to sweet potato mixture and stir by hand to mix lightly. Add salt, spices and food color (if you wish to use it.) Mix to distribute. You may wish to taste here for your sweetness and spice preference. If more is needed, add it now. Spoon mixture into buttered casserole dish and smooth to even out. Cut remainder of 1/2 stick butter (after using some to butter dish) into thin pats and distribute them over top of casserole. Optionally, you can sprinkle a bit of extra cinnamon on top. Bake for 35-45 minutes until browned at edges and cracking a bit. Remove from oven and cool 10 minutes before sprinkling with marshmallows. NOTE: You can top this dish with artificially sweetened meringue instead of marshmallows if you prefer. If you use meringue, give the dish a few moments under the broiler to brown the meringue tips before serving. 40 grams carbs (allowing for fiber) in entire recipe. Makes 6 servings. 6.5 grams per serving.
MARSHMALLOWS
3 ENVELOPES UNFLAVORED GELATIN
1/4 C COLD WATER
3/4 C BOILING WATER
3 TBSP SUGAR SUBSTITUTE (I USE SPLENDA)
1 TSP VANILLA EXTRACT
3 EGG WHITES
SPRINKLE GELATIN OVER COLD WATER IN MIXING BOWL; SET ASIDE 5 MINUTES TO
SOFTEN. ADD TO BOILING WATER IN SAUCEPAN, COOK AND STIR UNTIL GELATIN IS
DISSOLVED. REMOVE FROM HEAT. COOL TO CONSISTENCY OF THICK SYRUP. ADD SUGAR REPLACEMENT AND WHITE VANILLA, STIRRING TO BLEND. BEAT EGG WHITES INTO SOFT PEAKS. VERY SLOWLY, TRICKLE A SMALL STREAM OF GELATIN MIXTURE INTO EGG WHITES,
BEATING UNTILL ALL GELATIN MIXTURE IS BLENDED. CONTINUE BEATING UNTIL LIGHT AND FLUFFY. POUR INTO PREPARED PAN AND CUT WHEN SET. RECIPE BY FIONA
FAUX "SWEET POTATOES" CASSEROLE - 3 servings
1 CAN OF PUMPKIN PUREE' {not pumpkin pie filling)
1 EGG
1 TBSP BROWN SWEET 'n' LOW
2 TBSP MELTED BUTTER
1 TSP PUMPKIN PIE SPICE
PINCH OF SALT, TO TASTE
MIX ALL TOGETHER AND PUT INTO A SMALL CASSEROLE DISH. TOP WITH STREUSEL CRUMB TOPPING, MADE FROM:
1/4 CUP PECAN MEAL
1 TBSP SOFTENED BUTTER
PINCH OF CINNAMON
1 TBSP SPLENDA
1 TBSP PROTEIN POWDER
BAKE IN A 350* OVEN UNTIL WARMED THROUGH AND THE STREUSEL SETS A BIT.
PUMPKIN MOUSSE
2 ENVELOPES OF UNFLAVORED GELATIN
1/4 C. WATER
2 CUPS HEAVY CREAM
1Tbsp.VANILLA EXTRACT
1/8 TSP. STEVIA POWDER
2 PACKETS OF SWEET N LOW
1 1/2 CUPS OF CANNED PUMPKIN PUREE (UNSWEETENED)
1 TSP. CINNAMON
1/2 TSP GROUND NUTMEG OR MACE
1Tbsp. BOURBON (OR BOURBON FLAVORING, WHICH YOU CAN GET AT WWW.SPICESETC.COM)
GARNISH: A DUSTING OF GROUND NUTMEG OR MACE
SPRINKLE THE GELATIN IN A BOWL OF WATER. LET STAND TWO MINUTES, THEN MICROWAVE FOR 40 SEC. IN A SMALL SAUCEPAN, WARM 1 CUP OF THE CREAM WITH THE VANILLA UNTIL IT
BUBBLES. STIR IN THE PUMPKIN AND COOK FOR 3 MINUTES. ADD SWEETENERS, SPICES, AND BOURBON, STIRRING THEM INTO THE GELATIN. . BEAT THE REMAINING CREAM AND FOLD IT INTO THE PUMPKIN MIXTURE. SCOOP INTO SERVING GLASSES OR BOWLS. COVER AND REFRIGERATE UNTIL READY, UP TO 6 HOURS. SPRINKLE ON SOME MACE AS A GARNISH. SERVES 6-8
Mock "Twice baked Cauliflower"
2 head of Cauli
1 8oz bar of Philly Cream cheese
1 8 oz pkg of shredded cheddar
1 lb of bacon
little bit of butter
salt and pepper to taste
Break cauli apart and boil for about 30 mins or until tender. Drain well in a collander Fry or nuke bacon until crisp and crumble. Combine Cauli, butter and cream cheese in a bowl and using a mixer or hand masher, mash well. Place in a caserole dish or a 9 x 13 pan. Top with Cheese and crumbled bacon. Place in a preheated 350* oven until cheese is melted. **Note, this is a doubled recipe. We have a large family and everyone loves this stuff, including my Cauliflower hating hubby! This also makes great leftovers and can be reheated by nuking in the microwave :)
Quick Dip (Better than Guacomole :)
2 ripened avocodos (peeled and pitted)
1 pint sour cream
1 lg jar salsa (or own Low-carb)
1 lg pkg shredded cheese (3cups)
1 bunch green onions (washed and chopped into small pieces)
Pork rinds or favorite Low-carb tortilla chips
Peel and seed avocados and with fork mash into a in 9x13 dish/pan to cover bottom -then layer as follows: avocados/salsa/sour cream/shredded cheese/green onion -Chill and serve. From: LVNsrg
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