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Chipotle Sauces 1 & 2

I am a recent convert to spicy fish meals; a take-off on fish tacos (minus the tortillas). Any firm white fish cooked to your liking, on top a bed of lettuce &/or cabbage with a few pickled or green onions, a bit of tomato, and a generous drizzle of chipotle sauce makes a very tasty meal.

Chipotle sauce is also good on any meat dishes you want to make spicy and flavorful. A dollop of chipotle sauce on plain ground or roast meat changes the dish from boring to exciting.

I buy chipotle peppers in a can with adobo sauce. Chipotle peppers are smoked dried jalapeño peppers.  I puree the peppers and keep in the freezer for it doesn’t take much to get a lot of spicy flavor.

 Chipotle Sauce #1  

1 cup plain yogurt or sour cream,

1-2 teaspoons chipotle puree (or one canned pepper)

1 clove of garlic

1-2 Tablespoons lime juice (1 small lime)

Salt to taste


Chipotle Sauce #2

1 cup mayonnaise

1-2 teaspoons chipotle puree (or one canned pepper)

1 clove of garlic or 1/2 teaspoon garlic powder

1-2 Tablespoons lime juice (1 small lime)

Salt to taste.


Chipotle Sauce #3

1 cup good oil

1-2 teaspoons chipotle puree (or one canned pepper)

1 clove of garlic or 1/2 teaspoon garlic powder

1-2 Tablespoons lime juice (1 small lime)

1 teaspoon dijon mustard

Salt to taste.



Place all ingredients into your blender, and whirl until smooth and creamy.

Store in airtight container in the refrigerator. Also freezes well.

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Flax Bread

Sometimes I want toast, a substrate for smoked salmon, or other good foods. After trying many faux bread recipes, I found one that suits my hanker for a decent toast substitute, and it freezes well.  I don’t need to have this very often, but when the lox & bagel urge arises, I know I can use this bread to replace the unhealthy bagel, and truly enjoy the gustatory beauty that is smoked salmon, cream cheese, onion, & capers on a healthy slice of toasted flax bread.

My favorite breakfast is a slice of this bread toasted topped with butter, a couple thin slices of tomato, and a sprinkle of salt.  Enjoy!

Flax Bread   (adapted from Elana’s Pantry recipe)


2 cups golden or brown flax meal

1 tsp baking soda

½ teaspoon cream of tartar

1 tsp salt

5  large eggs

½ cup water

⅓ cup coconut or any good oil


In a large bowl combine flax meal, baking soda, cream of tartar, and salt

In a smaller bowl, mix together eggs, water, and olive oil

Stir wet ingredients into dry, mixing well

Allow batter to stand 2-3 minutes to thicken

Pour batter into a greased standard loaf pan (line bottom with parchment paper)

Bake at 350°F for 30 minutes or until a knife comes out clean

Cool on a rack for 30 minutes before slicing

Wrap in paper towel, keep in plastic bag in the fridge. Or, slice, & freeze 1-2 slices in sandwich bags; wrapped in paper towel or wax paper to easily separate.

For toast, use lower temp and toast longer to keep from burning the edges.

Makes 15 slices


Serving Size: 1 slices

Calories 132

Calories from Fat 107.6

% Daily Value *

Total Fat 11.96

Saturated Fat 1.22g

Cholesterol 62mg

Sodium 143.85mg

Total Carbohydrate 3.32g

Dietary Fiber 2.13g

Sugars 0.06g

Protein 5.29g



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Root Vegetable Fries

I love root vegetables, especially when oven roasted. You can quarter and roast as normal, but if you want a browner version, a bit of crisp, try making fries. You can deep fry, but the oven version is quick and easy.

For oven-fried turnips,sweet potatoes, rutabaga, beets, carrots:

Preheat the oven to 400F degrees.

–Cut the veggies into fries.
–Toss the cut veggies with olive oil (or fat of your choice) and rosemary.

opt: a quick trick, to speed up oven time, microwave for 2-3 minutes to soften.

— Line a baking sheet with parchment paper, or rub a non-stick baking sheet with a little oil.  Spread the cut fries in a layer–don’t crowd, and sprinkle with salt.

— Bake on an upper shelf for about 25-30 minutes

opt: Turn the veggies for more even browning.

Dip in homemade mayonnaise or aioli.


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Crispy Vegetables & Spicy Dipping Sauce

I love crispy foods. There is something about that crunch that is so satisfying.

Choose any naturally crisp vegetable: green beans, broccoli, cauliflower sweet potatoes are my favorites.


Fryer or heavy pan

Frying Fat of choice-tallow, lard, bacon dripping, olive or coconut oil


Coconut flour + salt and pepper to taste


Heat the fat in heavy pan to frying temperature 340-350F/171C.

Cut up the veggies into smaller piece–green beans can be left whole.

Dip the veggies in egg beaten with 1-2 tablespoons water

Dredge in seasoned coconut flour–a big bowl works well to toss the veggies around

Drop piece gently into hot fat–don’t crowd, watch until they turn golden brown, remove to warm plate.

Spicy Dipping Sauce:  Mix together

1/2 cup mayonnaise (homemade is always best)

1-2 T of sriracha hot sauce (to desired spiciness)


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Sweet Potato Chili

If you can eat sweet potatoes then you may enjoy them as an addition to your favorite chili recipe. Just peel and dice then add to the chili for a little sweet taste along with the chili pepper. A great slow cooker recipe.

Basic chicken chili recipe:

1 lb Ground Chicken (or turkey)
1/2 cup Green Chili Sauce aka salsa verde
3 tbs Diced Green Chilis  (I use more since we like spicy!)
1/2 cup chopped red and/or green Bell Pepper
1 tsp Ground Coriander
1 tbsp ground cumin
1/2 cup chopped fresh onion
4 tbsp Cream Cheese
2 tbsp Grated Cheese, Parmesan
1 tbsp Coconut Oil &/or 1 tbsp Bacon Grease drippings

Add one small-medium sized sweet potato, peeled and diced.

Opt: 2 Tablespoons sour cream

Sauté the ground meat in the coconut oil-dripping fat, add the remaining ingredients, plus chicken broth or water to desired consistency. Bring to a boil, then reduce to simmer. Simmer for 30 minutes or more. I simmer mine for a couple of hours to enhance the flavors.

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Beef Stew

As the weather is cold now I’m again thinking about favorite soups and stews that are great for the slow cooker or just to make a quick dinner.  I hadn’t made a beef stew in a while, but find this a good substitute for my old traditional recipe.

Serves 4

1 pound stew beef (venison works well)–any leaner red meat tenderizes with stewing.

2-3 Tablespoons dripping, butter, or olive oil

4 cups beef broth

2 carrots

1 small onion

1/2 teaspoon garlic powder (1 clove)

1 small rutabaga/swede/turnip (red radishes also work)

1/2 to 1 teaspoon (adjust to your liking) no-carb thickening agent like guar gum, xanthin gum, or Thick-it-up

salt & pepper to taste

Opt:1-2 Tbs of tomato paste, 1 tbs parsley chopped, 1/4 tsp browning agent

Cut up the meat into bite-sized pieces, slice the carrots, dice the onions and rutabaga.

Brown the meat in the fat, then add the onion and cook to soften; add the remaining ingredients–sprinkle the thickening agent over the broth and stir in first before adding. Bring to a boil, then reduce to simmer for 45 minutes. I let stew simmer for a couple of hours which I think improves the flavor. I added all the optional ingredients to my last stew, but it is certainly tasty without them.


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Stuffing/Dressing without Bread

I love Thanksgiving! I’ve always enjoyed the foods I associate with this American holiday that every other country celebrates in its own way as a harvest festival. My family had the turkey, stuffing & dressing, brown sugar glazed sweet potatoes, regular mashed potatoes, gravy, and my mother’s potato bread rolls, cranberry sauce, dish of some green stuff (mostly ignored!) like brussel-sprouts, to be followed by pumpkin, apple, cherry or mince pies. When more than one of our extended families joined, which was usual, the quantity and variety doubled. Every aunt had a dish for which she was renowned in the family; one made a fruit salad that all the kids loved for it was full of maraschino cherries, a rare treat back then.

I have very fond memories of those Thanksgiving Days of my childhood, but I wouldn’t want to eat those old high carb foods now. The carb count must have been in the hundreds! However, I do have some good substitutes, which you can find here. So we can enjoy the turkey and many of our old favorites, while maintaining our healthy lchf way of eating. Plus, I don’t leave the dinner table feeling one step from comatose.

This recipe is one that doesn’t need much thought. The base is celery, and please use organic celery if you can find it, for it doesn’t have the bitter taste of the regularly grown stuff.

You can add or subtract to this simple recipe to suit your taste. Avoid too many higher carb root vegetables to keep the carbs low.

Also, while you could, I don’t use this to stuff the turkey, but make as dressing. Less mess is my reasoning.

I don’t miss the bread in this dressing one little bit!


4-6 cups Celery

2-3 average carrots (I found some red, white, orange carrots this year.)

1 medium onion, diced (I use red)

4 oz crimini, button, or other firm mushrooms

1-2 medium-sized sweet potato

1-2 small turnip or rutabaga

2-3 Tablespoons melted butter, coconut oil, or dripping

1/2 cup broth

1-2 Tablespoons ground or fresh sage to taste (I like lots!)

1/2 teaspoon each black pepper and white pepper

Salt to taste

Rough chop or dice the vegetables, toss with butter and broth and seasoning, and place in a covered casserole dish. Bake at 350F for about 45 minutes, or until tender.

Opt: 4-6 roasted chestnuts, chopped (These are rather high carb.)

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Easy Cabbage Soup

Cabbage soup is delicious and great for those of us who need to watch our calories even on LCHF or paleo ways of eating. This is kept lower by using napa cabbage instead of regular green/white cabbage. If you don’t care about calories then use regular cabbage for more flavor.

Like most of my recipes, this one is very flexible, and can be made more or less flavorful and spicy by changing up ingredients. The basics are broth, cabbage, tomato is some form, and seasonings.

4 servings

Chop half an average to large napa cabbage– chunk or shred.

1/2 c chopped onion

1 tsp minced garlic or 1/2 teaspoon garlic powder

1-2 tablespoons bacon dripping or good olive oil

2 Tablespoons tomato paste

1-2 cups canned diced organic tomato

1 quart of chicken broth (add more broth or water if you like soupier soup)

1/4 tsp cayenne or 1/2 teaspoon pepper flakes

S & P to taste

Sauté the onion in bacon fat, add cabbage and cover to steam 3-4 minutes,  add broth and remaining ingredients. Simmer for 30 minutes or more. Or put everything in a slow cooker.

Opt: Add a cup of diced chicken,  ground meat, or best of all some spicy sausage. I put in some leftover pastrami I wanted to use up, and it was good. A good kitchen-sink recipe.

Using the lower amounts of fat and no meat, the recipe will come out to about 150 calories and a couple carbs per serving with added fat and meat only about 25o calories and same carbs.

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Fish Tacos sans Tortilla

Okay, I know this seems illogical, but the title Fish Dish just doesn’t cut it, and the fact is my new favorite way to eat fish comes from a fish taco recipe. I used to think fish tacos sounded terrible; fish-plus-tortilla did not compute. But I tried one for the reason it was the least bad option I had at the moment, and to my surprise it was delicious. The regular recipe was battered deep fried fish (firm white fish of some kind) wrapped in a flour tortilla with the condiments I will mention shortly. They had a gluten free option which was broiled fish on a whole corn tortilla, so I went with that, and enjoyed it so much that I had to make my own good version. You could use a thinned version of the soul bread recipe I posted to make a faux tortilla, but frankly that’s more calories than my aging body can handle. You could also use lettuce leaves to mimic the tortilla.

Fish Mocko-Taco Recipe

Grill, broil, or sauté your favorite fish; I use cod or halibut. I use about 4oz per person.

Place on a bed of shredded/chopped napa cabbage or similar, 1-2 cups.

Top with a bit of sugar-free pickled onions (see my recipe), scallions, chopped tomato,  and drizzle with a liberal amount of my chipotle sauce (or similar). It is the chipotle sauce that makes it both spicy and delicious.

LCHF Chipotle Sauce

1/2 cup mayonnaise or good olive oil

1-2 Tablespoons canned chipotle sauce or chipotle powder– or to taste

1/2 teaspoon garlic

1/4 teaspoon salt

Opt: dash of cumin

Blender works best to get the right consistency. Sauce will keep for weeks in the fridge.




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New Soul Bread & Pizza Crust

This is the best HFLC bread substitute, bar none.  I have tried several, but this is the first that really works for toast, sandwiches, even pizza crust (my spouse’s favorite!).  Makes incredible grilled cheese sandwiches, fried bread, french toast, etc.

A very simple and easy recipe. Make sure to line your bread pan with parchment, which prevents any sticking. I may have to invest one day in a silicone loaf pan; I have a silicone bun pan which works great.

The original recipe for Soul Bread is here. I’m glad to have found this bread. I changed it up to my own tastes, as I found the original a little too dry. There are many flavor variations to be found at that site.

New Soul Bread

4 eggs (room temperature)

8-12 oz cream cheese, softened (slightly denser with more cream cheese)

1/3 cup coconut or other good oil

1/3 cup melted butter

1 cup unflavored whey protein powder

1 teaspoon salt

2 teaspoons baking powder

Opt: 1/2 teaspoon guar gum or glucommanan powder

Opt: 1 teaspoon of yeast pre-disolved in a tablespoon of warm water. Some people think it makes the bread smell like regular bread.


Beat the eggs well (I use a hand mixer), then add cream cheese, oil, butter, salt, and blend until very smooth and fluffy. Fold in the whey protein powder and baking powder (stir them together first).

Pour mixture into a standard loaf pan, lined with parchment paper. Run a knife through the batter or tap the pan on the counter to get out air bubbles. My first loaf had a hole about half way through from trapped air.

Bake at 350F for 30 minutes. Remove pan from oven and allow to cool for a few minutes, then lift out the bread on the parchment paper to finish cooling. If you don’t use parchment, just leave it in the pan to cool completely to help prevent sticking (mine always stuck!). Once the bread is completely cooled, slice per usual. Store wrapped in paper towel or napkin in a plastic ziplock or other air-tight container. Don’t cut while the bread is hot or it will fall.

Buns: divide into muffin top or other bun pans. Cook at 350F for 10-15 minutes, or until browned. Finally a bun that stands up to a juicy burger.

For pizza, take the batter and spread in a circle on parchment, any size you like. Bake at 350F for around 15 minutes, or until edges begin to brown. Remove, add toppings and put in the oven to melt the cheese. Best faux-pizza crust I’ve tried.

Now you can enjoy those lovely runny poached eggs on a slice of toast!