Tag Archives: low carb

Creamy Garlic Avocado Cauliflower Mash

Creamy Garlic Avocado Cauliflower Mash

Creamy Garlic Avocado Cauliflower Mash fiber coconut milk Parmesan cheese healthy low carb

We are still here in gorgeous South Dakota. Yesterday we went to Mount Rushmore and marveled at this piece of Americana. Pictures definitely don’t do it justice.

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Then we¬†went on some gorgeous nature drives through Custer State Park. We stopped off at the grocery store first to and pick up a bag of apples and carrots because we were told there would be wild burros that we could feed. What we didn’t like is that we were told that people feed them crackers and cookies. CRACKERS AND COOKIES? Well we couldn’t have that so we got them some healthy snacks. Of course we did ūüôā

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Happy Burros ūüôā

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After a long day of seeing incredible views we were hungry. We stopped off in a little town called Keystone, SD. I really wanted to find something to eat that I couldn’t find at home and I did. (I apologize in advance to the vegan/vegetarian souls.) I had bison ribs. If I do eat meat, I choose bison because it is very lean and has a lot less fat. Of course I was offered the typical potato side dish and bread of which I turned both down. But, this recipe for Creamy Garlic Avocado Cauliflower Mash would have gone PERFECT. It’s a healthy comfort food side!

I do love mashed potatoes but don’t love the actual potato so much. Not because they aren’t delicious but I don’t love the starch content and that they metabolize as sugar in the gut. They are high on the glycemic index which is the method in which to measure how certain foods spike blood sugar and insulin levels.

Creamy Garlic Avocado Cauliflower Mash fiber coconut milk Parmesan cheese healthy low carb

But you¬†don’t need to give up the creamy garlic mashed potato flavor. Simple substitutions make all the difference in terms of creating a healthy side that is gluten free, full of fiber, protein, good fats, low-calorie and low in carbs.

Creamy Garlic Avocado Cauliflower Mash fiber coconut milk Parmesan cheese healthy low carb

Since cheese isn’t included on the paleo or vegan diet, you can omit the cheese or use nutritional yeast instead and make this true paleo and vegan.

{ I always choose organics whenever available }

Creamy Garlic Avocado Cauliflower Mash
 
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Author:
Recipe type: Low-carb, Low-fat, Paleo, Vegan
Ingredients
  • 1 medium head of cauliflower
  • 1 ripe avocado, mashed
  • 1 Tablespoon green onion, chopped (the white part)
  • 1 Tablespoon green onion, chopped (the green part)
  • 3 Tablespoon full fat coconut milk
  • 3 Tablespoon shredded Parmesan cheese
  • 1 teaspoon minced garlic (I use the kind from a jar)
  • dash salt/pepper
Instructions
  1. Cut cauliflower into florets and boil in a large pot for 15 minutes until very tender.
  2. Drain cauliflower and using a potato masher, mash cauliflower until there are no more lumps. You could also put it in a food processor if you like. I just used a masher.
  3. In a large bowl combine mashed cauliflower and all other ingredients.
  4. Garnish with chopped green onions.
  5. Serve warm. Reheat in the microwave if necessary.

 

 

 

Sweet Pumpkin Maple Muffins – Paleo, Low-Carb, Gluten-Free

Sweet Pumpkin Maple Muffins

paleo gluten free low carb protein egg almond flour pumpkin maple

As I post this, the hubby and I are currently in South Dakota having breakfast. We chose a driving vacation this year and plan on seeing as many cheesy touristy things as possible, visiting Mount Rushmore, hiking Harney Peak in Custer State Park (7 mile round trip hike), throw in some yoga and anything else we can find.

In packing for our hike though, I made sure to bring with some homemade granola, sweet and spicy cashews and these moist little gems, Sweet Pumpkin Maple Muffins.

Pumpkin is not just for Thanksgiving. I love the flavor of pumpkin all year long. These make a healthy breakfast (vitamins, protein and fiber) or even a savory dessert by spreading with some delicious ghee butter, a little cinnamon and coconut palm sugar sprinkled on them.

This was my first time using almond meal/flour. Most of the time my go-to flour is coconut flour. I was very happy with the result of these muffins with the almond flour. The subtlety sweet nutty flavor is such a great compliment to the pumpkin and maple syrup. Compared to coconut flour, the almond flour bakes up a much moister muffin.

paleo gluten free low carb protein egg almond flour pumpkin maple

COOKING TIP: I always bake with room temperature eggs because they mix up and incorporate into recipes better when¬†they are not cold. A little time saver trick I use¬†is to¬†place the eggs in a small bowl on the back of the stove while it’s preheating. That way by the time I’m ready to use them they have warmed up a little.¬†

paleo gluten free low carb protein egg almond flour pumpkin maple

After I made these I put the leftovers in the fridge and the condensation in the bowl made them a little soggy. I popped them in a preheated 350 degree oven for 10 – 13 minutes. I’m eating one right now and they are perfect reheated. So if your leftovers end up a little too moist, just pop them back in the oven and serve warm.

 { I always choose organics whenever available }

Maple Pumpkin Muffins - Paleo, Low-Carb, Gluten-Free
 
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Ingredients
  • 1½ cups organic almond meal/flour
  • ¾ can (approx 11 ounces) of organic pumpkin canned pumpkin
  • 3 large organic eggs (room temperature)
  • 1½ teaspoons pumpkin spice
  • ¼ cup organic pure maple syrup
  • 1 teaspoon organic vanilla
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • ⅛ teaspoon sea salt
Instructions
  1. Preheat oven to 350 degrees.
  2. In a large bowl, combine all ingredients until well blended.
  3. Spoon 2 large tablespoons in to each lined muffin tin (about ¾ full).
  4. Bake for 25 - 30 minutes or until toothpick or knife comes out clean. (Mine were done at 25 minutes).
  5. Let stand for 10 minutes as they will firm up a bit more after cooling.
  6. I topped mine with a little raw honey but you could use ghee butter too. They are super moist already without anything extra.
  7. Yielded 12 full size muffins. If you were to make mini- muffins, reduce cooking time by 10 minutes and test with toothpick.

Baked Spicy Jicama Fries – Better Than French Fries

Baked Spicy Jicama Fries Р Better Than French Fries

jicama vegetable fiber root legume starch salad weight loss diabetic low glycemic

What the mutha-love is JICAMA? Pronounced “HEE-kah-ma”. ¬†Apparently I have been blind to this vegetable. Here is few jicama facts I learned:

  • Technically a legume, grows on vines
  • Texture resembles potato, turnips and water chestnuts
  • Low in calories and carbs
  • Great for diabetic menus because it ranks low on the glycemic index
  • Lots of fiber. Not just any fiber – jicama’s fiber is infused with oligofructose inulin, which has zero calories and doesn’t metabolize in the body into sugar the way potatoes do.
  • Promotes good bacteria in the gut
  • Excellent source of vitamin C
  • Healthy amounts of potassium
  • Contains important vitamins like folates, riboflavin, pyridoxine, pantothenic acid, and thiamin, and the minerals magnesium, copper, iron, and manganese.
  • When purchasing, choose one that is firm with no soft spots or splits.
  • The skin is not edible so use a knife to cut away the skin and the tough fibrous outer layer.

jicama vegetable fiber root legume starch salad weight loss diabetic low glycemic

Ok now that we know the A – Z ‘s of jicama we can get down to the most important piece of information – no-guilt fries and I can use my beloved ketchup!

I HEART KETCHUP SOOOO MUCH

jicama vegetable fiber root legume starch salad weight loss diabetic low glycemic

Eating healthy can have it’s sacrifices but there ARE alternatives. Use jicama instead of potatoes and you have healthy french fries. And a reason to use that red sweet nectar called ketchup ūüôā

You can use whatever spice suits your taste too. I love a seasoned fry with heat but you could try lime juice and paprika¬†OR¬†a little¬†salt and pepper OR¬†even try some cinnamon and coconut palm sugar and use organic maple syrup as your condiment for dipping. Just coat your “fries” in melted coconut oil first so that your flavoring sticks.

Baked Spicy Jicama Fries - Better Than French Fries
 
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Author:
Recipe type: Paleo, Vegan, Gluten-Free
Serves: 4
Ingredients
  • 1 medium jicama, peeled and sliced into "fries"
  • 2 tablespoon coconut oil
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon salt
  • ¼ teaspoon cayenne pepper
  • ⅛ teaspoon onion powder
  • ⅛ teaspoon paprika
Instructions
  1. Preheat oven to 400 degrees.
  2. In a large bowl, pour melted coconut oil over the sliced jicama fries. With your hands, massage coconut oil into each fry.
  3. In a small bowl, combine salt, pepper, cayenne, onion powder and paprika. Stir to combine.
  4. Toss spices over fries evenly.
  5. Place fries on baking sheet (line with parchment paper or use a non-stick mat).
  6. Bake for 30 - 35 minutes.
  7. Get out your ketchup and eat fries!

 

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Summer Salad – Watermelon, Edamame and Feta

Summer Salad  РWatermelon, Edamame and Feta

watermelon feta edamame wheat berry berries balsamic vinegar fiber protein salad

This is the prettiest salad I’ve ever laid eyes on. I think I have crush on it. I found this beautiful salad recipe in one of my mom’s magazines and it was love at first site. While it’s the purdiest thing ever, I never would have thought to combine¬†these flavors but hot damn, they really go great together.¬†

 watermelon feta edamame wheat berry berries balsamic vinegar fiber protein salad

The addition of the wheat berries and edamame makes this salad a filling meal. I’m a big fan of wheat berries and edamame. They are both packed with protein, fiber and lots of vital nutrients and minerals. Check out my wheat berry waldorf salad for another variation on this awesome true whole grain.¬†

watermelon feta edamame wheat berry berries balsamic vinegar fiber protein salad

 { I always use organics whenever available }

Summer Salad - Watermelon, Edamame and Feta
 
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Recipe type: Salad
Serves: 4
Ingredients
  • SALAD:
  • 3 cups watermelon, diced into small cubes
  • ½ cup cooked soft white wheat berries
  • 1 cup cooked shelled edamame (I used frozen steamfresh shelled edamame)
  • 4 tablespoons crumbled feta cheese
  • 1 teaspoons fresh chopped mint leaves
  • 1 package of spring mix lettuce
  • DRESSING:
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons balsamic vinegar
Instructions
  1. Prepare wheat berries either by soaking overnight or cooking on stove for 40 minutes.
  2. In a large bowl combine all salad ingredients.
  3. In a small bowl combine olive oil and balsamic vinegar, toss with salad.

 

 

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Low-Carb Bacon Mushroom Spinach Carbonara

Low-Carb Bacon Mushroom Spinach Carbonara 

low carb carbonara spaghetti squash spinach onion mushroom bacon gluten free
A couple of weeks ago a friend asked me for a healthy carbonara recipe. I didn’t have one¬†created yet but I love a challenge. Since my husband was home today and I needed to feed him, this amazing recipe was born.

low carb carbonara spaghetti squash spinach onion mushroom bacon gluten free

This recipe has so much flavor between the sweetness of the onions, saltiness of the bacon and tang from the tomatoes. The spaghetti squash adds a slightly nutty flavor to the whole thing. It turned out amazing! But you can easily make this paleo by omitting the bacon. It will still have tons of flavor.

You can use spaghetti squash or a quinoa pasta. I wrote about¬†spaghetti squash¬†a while ago and how it’s flavor is so mild and versatile that you can top it with pretty much anything. it’s really easy to cook and shreds up just like angel hair pasta. Try it with some marinara and olives, a little olive oil and Parmesan cheese, etc.

low carb carbonara spaghetti squash spinach onion mushroom bacon gluten free

 P.S. The hubby LOVED it

low carb carbonara spaghetti squash spinach onion mushroom bacon gluten free

{ I always choose organics whenever available }

Low-Carb Bacon Mushroom Spinach Carbonara with Spaghetti Squash Pasta
 
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Author:
Recipe type: Gluten Free, Protein
Serves: 4
Ingredients
  • 1 large spaghetti squash
  • ½ lb uncured bacon
  • 1½ cups chopped mushrooms
  • 1 cup chopped white or sweet onion
  • 2 big handfuls fresh baby spinach
  • 2 teaspoons ghee (could sub with olive oil or coconut oil)
  • 1 tsp minced garlic (I use the kind from a jar)
  • ½ can fire roasted tomatoes (reserve liquid)
  • Dash of salt/pepper
  • Optional: red pepper flakes
Instructions
  1. Preheat oven to 400. Wash outside of spaghetti squash and carefully poke about 10 holes in it. Place on baking sheet (be careful it doesn't roll off). Bake for 60 minutes.
  2. While the squash is baking, prepare your sauce.
  3. Cut bacon into 1 inch pieces, don't worry about separating them because they will come apart while cooking.
  4. In a large skillet, add 1 teaspoon of ghee (or oil of choice) and cook bacon until crispy.
  5. With a slotted spoon, remove bacon, set aside and discard grease.
  6. Using the same pan, add ½ tsp of ghee and saute onions, garlic, dash of salt and pepper on medium heat until translucent. About 4 - 5 minutes.
  7. Add another ½ tsp of ghee and add mushrooms and spinach, saute on medium heat until spinach is thoroughly wilted.
  8. Add fire roasted tomatoes plus all of the liquid in the can to the pan. Continue to heat on medium until most of the liquid cooks off.
  9. When your squash is finished baking, place on counter for about 10 - 15 minutes so it's cools off enough to cut in half.
  10. Once cooled enough to handle, slice squash lengthwise and scoop out seeds.
  11. Rake fork along the flesh to separate the "spaghetti" from the outer shell.
  12. Serve spaghetti squash topped with your delicious carbonara sauce.
  13. Optional: Sprinkle with red pepper flakes.

 

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