HighFatLowCarbRecipes

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Caramelized Onion Cheese Spread

I recently bought this cheese spread at a local gourmet shop, and it is too simple not to make myself. This is good for topping for my flax crackers, celery, or a dollop on a steak or omelet, or anything else that strikes your fancy.

1 cup cheddar cheese

1/2 cup boursin or cream cheese

1/4 cup caramelized onions

pinch of garlic powder and salt

Bring the cheese to room temperature, sauté 1/2 a medium onion until lightly browned/caramelized to get about 1/4 cup cooked yield. Mix together in a food processor or by hand. Store in the refrigerator.

Serving Size: 1 tbsp

Amount per Serving

Calories 47

Calories from Fat 30.9

Saturated Fat 2.3g

Sodium 115.91mg

Total Carbohydrate 0.74g

Dietary Fiber 0.09g

Protein 3g

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Low Sugar Jam

If you have tried some of the no-sugar jams or preserves you know they are pretty awful in the main. I do find Jok n’ Al’s brand pretty good, but they are low-sugar, not no-sugar. As she loves jam, I decided to let my grand-daughter make some jam while she was visiting that would be low sugar and still taste good. To my surprise using 1/7th of the sugar called for in the recipes for regular jam, she made a very good–I am not biased in this!–blueberry jam.

I used the grocery store pectin (Ball liquid pectin). Looking in my cookbooks the recipes are all about the same. The recipe was in the pectin recipes inclosed in the box. MAKE SURE TO FOLLOW THE DIRECTIONS IN ALL BUT THE AMOUNT OF SUGAR YOU USE.

We used

3 cups fresh blueberries, slightly mashed.
1 cup of organic evaporated cane sugar
1 packet of pectin
2 tablespoons of lemon juice.

This gave us approximately 3 pints of jam. I sterilized the jars, then after filling the jars, placed them in a hot water bath for 10 minutes to seal the jar lids. You will hear the pop as they seal, telling you they are done and can be left unrefrigerated, Refrigerate or freeze any jars you open, or don’t get sealed.

We also did same with strawberries, and I think I let it stay on the boil too long for we got strawberry sauce, which she loved for the low carb ice cream I make, and other uses. Lesson being, you really can’t ruin what you make short of burning a batch, it just may be thicker or runnier.

The carb count was less that 2 carbs per rounded tablespoon.

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Make Your Own Butter

I was lucky to grow up with milk from the cow next door (next farm). More specifically, the cow my aunt and uncle kept for their home milk supply and which also supplied my family. One of my earliest memories is of making butter. My mother would give me a pint jar with some cream in, and tell me to shake it until it turned into butter. As a very little girl, it seemed like it took an awfully long time for that cream to do the magic and become butter, though it usually takes no more than 5-10 minutes. Yet, when the cream suddenly went from “slosh, slosh” in my jar, to a “whack, whack” sound, I knew I had done the magical trick, and would have my very own little tub of butter.  I have since taught my grandchildren how to make butter, and every year when they come to stay that is one of their first requests.

Making butter is very easy, what is less easy is to come by some very good quality cream. Any cream will do, but the butter won’t be as rich and tasty as that made from good rich jersey or guernsey cream, preferably un-pasteurized. A pint of heavy cream is good to start with, but you can always make any quantity for butter freezes well.

Put the cream in a clean glass jar with some room to spare (a pint of cream in a quart jar is good; I put  a cup of cream in a pint jar for the kids), and let it sit out for 1-2 days to allow the milk to lightly clabber/sour; while this is not absolutely necessary (children do not like to wait for this step), it does make for better tasting butter in my opinion. When ready, shake-shake-shake. Shake until the slosh begins to make a whack sound; that is when the cream has begun to gather. When the cream has gathered enough you will see a ball of butter which has separated from the whey.

The next step is to drain the whey off, but don’t throw it out, you can cook with it or drink it.

At this time you will want to add salt to taste if you prefer salted butter.

The most important step in making butter is working the remaining liquid whey out the fat of the butter; you can do this by pressing with a spatula, turning the butter over and over until most of the whey is out. Or, you can place the butter into clean piece of cloth or a tea towel, then gather the material at the top so you can tie it and let the butter hang over a bowl to allow the excess liquid drain off.  This might take several hours. The butter can remain unrefrigerated if the weather is cool.  After the draining is complete, find a lidded container in which to keep your butter, and if the weather is warm store it in the refrigerator, but you don’t need to in cooler weather.

Then enjoy your own homemade butter, which of course tastes better because you made it.

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Lemon Butter Sauce

This is a version of the classic French buerre blanc sauce, a very useful sauce to keep on hand as it is good on fish, chicken, meats, vegetables, and to sauce a casserole. You can adapt to your taste by using more or less of lemon juice, and using onion instead of milder flavored  shallots.

Lemon Butter Sauce

1 cup dry white wine

1 lemon, quartered and chopped

1 tablespoon minced shallots/onion

1/2 cup heavy cream

2 sticks plus 1 teaspoon unsalted butter, cut into pieces

1 teaspoon kosher/sea salt

1/8 teaspoon freshly ground white pepper

1 tablespoon finely chopped fresh/dried parsley

Combine the wine, lemons and shallots in a medium saucepan and bring to a boil. Reduce the heat to medium-low and simmer until reduced by half, about 20 minutes, stirring occasionally and mashing the lemons with the back of a spoon to break up into pieces. Add the cream and cook until reduced by half, about 3 minutes.

Whisk in the butter, 1 tablespoon at a time, adding each piece before the previous one has been completely incorporated. Continue until all the butter is incorporated and the sauce coats the back of a spoon, removing the pan from the heat periodically to prevent the sauce from getting too hot and breaking. Add the salt and pepper, and whisk to blend.

Remove from the heat and strain, pressing down with the whisk, through a fine mesh strainer, into a small bowl. Fold in the parsley and serve immediately or cover to keep warm.

(adapted from recipe at:  http://www.foodnetwork.com/recipes/emeril-lagasse/fish-en-croute-with-lemon-butter-sauce-recipe.html?oc=linkback)

Nutrition Information: Makes 10 servings

NUTRITION FACTS

Serving Size: 1 servings
Amount per Serving
Calories 253
Calories from Fat 244.8
Total Fat 27.2g
Saturated Fat 16.8g
Cholesterol 80.96mg
Sodium 141.02mg
Total Carbohydrate 1.59g
Dietary Fiber 0.11g
Sugars 0.28g 
Protein 3.61g

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Bacon Brussel Sprouts

I love brussel sprouts, and enjoyed a recipe last night I will be making soon. “Very simple, verry easy” as Chef Tell used to say.

 

3-4 cups/45kg of brussel sprouts, cut in half

3-4 strips bacon (or use 2 Tbs/28kg bacon dripping)

1/2 cup/113g Mexican Cotija or similar salty cheese

1/4 cup/57g  minced onion or shallot

 

Fry the bacon until browned, remove and cut into pieces; using the same pan, sautè onions in bacon fat, then add the brussels. Cover and cook until desired doneness. Dish up and add crumbled cheese over the top along with the bacon pieces.

 

Serving Size: 1 cup
Amount per Serving
Calories 93
Calories from Fat 49.3
Total Fat 5.48g
Saturated Fat 2.95g
Cholesterol 16.25mg
Sodium 150.25mg
Total Carbohydrate 7.01g/ <5g net carbs
Dietary Fiber 2.39g
Sugars 1.93g
Protein 3.25g
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Spicy Sausage & Bok Choy Soup

If you want a very low carb and low calorie filling meal, you might like this soup made with bok choy, which is the lowest carb of the cabbage family, and can of course be made with other cabbage or kale at a somewhat higher carb-cost.  This is also an inexpensive meal.  The sausage gives the rather bland bok choy a lovely flavor.

For medium spicy choose a sausage like andouille or chorizo, for mild use a Polish or Italian type of dense sausage.

12oz (or more) of sausage

2 Tbs dripping

1/2 cup diced onion

1 large head bok choy (about 10 cups)

4 cups beef or chicken stock

Opt: 1/2 tsp pepper flakes

Saute the onion and sausage until the sausage in the dripping or other fat until it is a bit browned, then add the bok choy and saute a further 3-4 minutes before adding the stock. You might need to add some water if you want more soupy soup. The flavors should be nicely combined after 30 minutes.

I pour the whole thing into my slow cooker and let it simmer for several hours.

NUTRITION FACTS -8 servings

Amount per Serving
Calories 159
Calories from Fat 103.4
Total Fat 11.49g
Saturated Fat 4.4g
Cholesterol 31.08mg
Sodium 445.92mg
Total Carbohydrate 5.18g
Dietary Fiber 1.54g
Sugars 2.24g 
Protein 8.42g
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Cauliflower “Tots”

A common US junk food is “Tater Tots” which is processed dehydrated potato, plus additives, fried. Kids do like them, and adults, too.  I was never a fan of the tot, but I have children who visit that I think would like this superior, and very tasty, alternative–the cauli-tot.  I especially like that this recipe freezes well, so I can make a big batch to have at the ready when the young ones visit.

Cauli Tots (Baked)

1 12 ounce bag frozen cauliflower
1/3 cup grated Parmesan Cheese
salt, pepper, onion powder (to taste)

Cook cauliflower, covered, in microwave for 6 minutes. Pour off water and let stand until cool.

Process well in a food processor, (or rice using other means). I’ve found the smoother texture holds together better than the more coarse texture. As you form cauliflower into its shape, squeeze, working any excess water from the vegetable. Roll into approx. 1.5″ balls and drop into Parmesan. Form into tots by flattening the tops. If the mixture is still too moist and falls apart, work a little of the Parmesan into the tot, and then roll the formed tots into the Parm once again to coat.

Place tots on a greased cookie sheet and freeze for 30 minutes prior to baking to help tots hold their shape. At this point it’s good to note that you can freeze them longer or make these ahead of time. Simply place in a freezer bag after the initial chilling period and store for up to a month.

Below, you can see the uniform shape of the tots. (The ones to the far left were stuffed with American cheese inside, and only incredibly amazing. My kids swiped those. The whole world should be covered in cheese stuffed cauli tots.)

To bake: Preheat oven to 400 degrees Fahrenheit. Bake for 10 minutes, rotating tots every five minutes or so for even browning.

Makes about 30 tots. One serving is 6 tots.

Nutritional Information per serving: Calories: 38, Carbohydrates: 5g, Fiber: 1g, Net Carbohydrates: 4g, Protein: 7 g, Fat: 4.5g.

Source: http://yourlighterside.com/2010/03/caulitots-baked/

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Cinnamon or Cocoa Almonds

If you have had those tasty little morsels offered by Emerald, you might want to make your own free of the additives. A very simple process.

Melt coconut oil (1/4 cup will coat approximately 1 cup of almonds), add a few drops of stevia if desired, then pour into a lidded container;  add the almonds and shake to coat. In another container, add cinnamon or cocoa powder, put the coated almonds in and shake yet again. Voile! Store in the refrigerator if the weather is warm.

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Beef Carpaccio

Had anyone told me in my youth that I would one day relish raw meat I would have scoffed. Now, though, one of my favorite appetizers is just that, raw meat fancied up a bit. Here is my version of the Italian classic raw meat dish beef carpaccio.

Beef Carpaccio

1 pound beef tenderloin or top round roast

2 cups fresh baby arugula

1/2 cup extra virgin olive oil, divided

Sea salt and freshly ground black pepper

3 tablespoons balsamic vinegar

1 teaspoon Dijon mustard

Grape tomatoes cut into quarters for garnish

Parmesan cheese shavings

Wrap the beef in cling film, and put in the freezer for 1 hour. With a very sharp knife, cut the beef across the grain into very thin slices (about 1/8-inch thick). Place the slices between wax paper sheets. Lightly pound with a meat mallet, or a rolling pin, until paper thin.

Arrange the slices on 6 individual chilled plates (or two for  an entrée portion). Add the arugula to a bowl and toss with half the olive oil and season with salt and pepper, then arrange in a pile on top of the carpaccio. Add tomato quarters to garnish.

Place the remaining oil, vinegar, mustard, salt and pepper in a container with a tight lid, and shake until well blended. Or use a blender.  Drizzle dressing around the plate. Top with several shavings of a good quality parmesan or other Italian hard cheese.

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Lava Cakes

Lava cakes, yes! These tasty little cakes are as good as any I have had, even pre-hflc! Plus, they are so easy to make, and dress up any meal, especially when you have guests.

PreHeat oven to 375F/190c. Cooking time is critical, for you want them essentially under-done, so that the center will flow out when you cut into them.

2 eggs beaten

4 T coconut oil or ghee (butter probably will work, but so far I haven’t tried it)

2.5 oz  good quality chocolate (I use Lindt 85% or 99%)

1 Tablespoon almond flour (I plan to try coconut flour, and will use half the amount)

1/2 teaspoon vanilla extract

stevia or other sweetener to taste

Prepare 2-3 custard cups by greasing, then dust with cocoa powder. I usually get 3 servings, and that may just be the custard cups I am using.

Melt the chocolate and oil together over hot water, mix well; add a little to the eggs to temper them, then mix in the remainder along with the vanilla and almond flour.

Bake for 8-10 minutes. I will go for 9-10 minutes if serving immediately, but only 8 minutes if I plan to reheat later. Insert a skewer to see if the center is runny.  Run a knife around the edge, place a small plate on top, then turn upside down.

Serve with lots of whipped cream.

Nutritional Information based on 2 Servings yield:

Amount per Serving
Calories 413
Calories from Fat 313.0
Total Fat 34.78g
Saturated Fat 21.38g
Sodium 87.68mg
Total Carbohydrate 12.62g/ Net <8g
Dietary Fiber 4.79g
Sugars 6.3
Protein 12.58g

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