Tag Archives: onions

A Simply Delish Vegetable Pie

Photo: Cabbage and Celery Root Pie

Here’s recipe with a long list of ingredients, but it really goes together pretty quickly once the vegetables are cut up. The taste is perfect with the hint of celery and potato-like texture that comes from the celery root.  If you can’t find celery root, then substitute in kohlrabi or turnips, but the celery root is worth finding if a market near you carries it.

I used Carbquick for my biscuits, which is available from Netrition.com and Amazon. You can use any low carb flour to make them, although the almond flour and coconut flour will have a different taste and texture as well as being slightly higher in carbs.

If you’re not aiming for a meatless meal, this is a yummy side dish for any main meat, such as chicken, pork roast, or steaks.  Would go very well with salmon or any white fish.

Photo: Slice of Cabbage Pie

Cabbage, Celery Root, & Squash Pie

For the filling:
2 cups Cabbage, chopped
1/2 cup Celery Root, cubed
1/2 cup Butternut Squash, cubed
1/4 cup Zucchini, sliced
1/4 cup yellow onion
6 Baby Carrots, diced
1 tablespoons Butter
1/3 cup Cream
1 cup Vegetable Broth
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1 tablespoons all-purpose Low Carb Flour
1/2 tablespoon Olive Oil
1/2 teaspoon Mrs. Dash Table Blend Seasoning

For the Biscuits:
1 cup low carb biscuit mix or low carb flour
1/4 teaspoon Baking Powder (if not using a mix)
3 tablespoon Butter, cold
2 to 4 tablespoons cold Water
1/4 cup Egg Whites (if using coconut flour)

Preheat oven to 400 F.degrees. Have a small baking pan (6″x6″) or loaf pan ready.

In a medium skillet, add 1 tablespoon Butter and the cabbage. Stir and cook for about 5 minutes or until the cabbage is limp and shiny. Put cabbage in a bowl.

In the same pan, add the olive oil and onions and cook until it is translucent, then add the celery root, butternut, carrots, and onions. Cook for about 10 minutes, stirring frequently. Remove to the same bowl as the cabbage.

In the pan, add the broth, thyme, oregano, and seasoning. Stir and cook until it is heated, then add the cream and mix it in. Add the flour to begin thickening it. You can also use a teaspoon of guar gum to help it thicken more. Mix the flour in well, then reduce heat to a high simmer. Cook and stir until it begins to thicken. Add the vegetables back to it and stir it well, reduce to a low simmer and cook until the sauce is about the thickness of heavy cream.

Remove from heat. Prepare the biscuit dough.

Biscuit dough
Use 1 cup low carb Biscuit flour mix, such as CarbQuick, Bakesquick, or a similar flour product. You can use a combination of 1/2 cup almond flour plus 1/2 cup coconut flour or soy flour. Mix 3 tablespoon butter into the flour until it resembles crumbles. Add 2 or 3 tablespoons of cold water. If you use coconut flour, you will need to add a 1/2 teaspoon baking powder to it and 1/4 cup of egg whites to get it to rise. Add the egg whites after you’ve added the butter and mixed it in.

Divide the biscuit dough into four balls and shape each one into a circle and distribute evenly over the top of the vegetables. If it is easier to roll the dough out to the shape of your pan, then do that or shape it to fit.

Bake about 20 to 25 minutes. Let rest a few minutes, then serve. Makes 4 servings.

Photo: Nutrition Info for Cabbage PIe

Quick Vegetable Stir-fry

Photo: Vegetable Stir Fry

Ready for “Meatless Monday?” Here’s a quick to make rice-less fried rice. This replaces the starch with a variety of crumbled or riced vegetables to give you a deliciously satisfying Asian-flavored vegetable stir-fry. To make this even easier, you can start with a bag of Green Giant’s Cauliflower Crumbles “Fried Rice” Blend, which is cauliflower, broccoli, carrots, and onions. If you are on phase 1, you might want to make your own riced vegetables and omit the carrots.

If you can’t find the mix at your grocery, you can use your food processor or grater to process cauliflower, broccoli stems, carrots, and onions to make your own mix. You’ll need three cups for the recipe with about 2 cups of it being cauliflower with the rest split between the broccoli, carrots, and onions.

I added in mushrooms and my adapted recipe adds in fresh spinach, but I didn’t have any in the house. I’ve listed even more possible add-ins at the end of the recipe.  Even on Monday, you can add any seafood to the stir fry. Shrimp is a great option. Any other time you want to make this, you can add chicken, beef, or pork to it.

For my friend and others who are trying to keep sodium low, I’ve included a recipe for a substitute soy sauce. It doesn’t taste like soy sauce, but it brings flavor to the dish without a lot of sodium.

 

Vegetable Stir Fry

3 cups (1 package) California Crumbles Fried Rice Blend (GG)
2 Eggs, beaten
1 cup Mushrooms, sliced (optional)
3 cloves Garlic, minced
1 teaspoon Ginger paste
1 cup Spinach, fresh (optional)
2 stalks Green Onions, chopped
1 tablespoon Oil

In a medium skillet, heat oil over medium heat until hot. Add garlic and ginger and stir for a minute or two. Add in the fried rice blend and mushrooms. Stir them in. Cook and stir for about 5 to 7 minutes until the vegetables are almost tender.

Stir in the beaten eggs and mix them into the vegetables, continuing to stir until the eggs are cooked. Add soy sauce or Non-Soy Sauce, which is much lower in sodium. Stir to mix. Top with chopped green onions if you wish.

Makes four servings.

Optional add-ins: peanuts, almonds, cashews, shrimp, any greens chopped, water chestnuts, bean sprouts, chopped celery or chopped peppers. Add Hawaiian flare on a non-meatless night by stirring in 1 cup of diced SPAM and 1/4 cup of chopped fresh pineapple. (The pineapple will boost those carbs a bit, but it really adds the island vibe.)

Just add in the carb counts for the additions.

Nutrition Information for Vegetable Fried Rice

Non-Soy Asian Sauce

For those with worries about low sodium or gluten or soy allergies, here’s a soy sauce substitute that adds flavor to the stir fry or anywhere else you might use soy sauce.

1 Beef Bone (sometimes butchers have these under soup bones)
3 cups of Water
2 teaspoons of apple cider vinegar
2 tablespoons of balsamic vinegar
A pinch of garlic powder, ground ginger, and white pepper
Or Mrs. Dash Garlic and Herb Seasoning

Put water in a small pot and add the beef or soup bone. Bring to a boil, then lower to a low simmer. Cook for about one hour for the bone to flavor the meat. Add the remaining ingredients and stir. Continue to simmer until the mixture is reduced to about two cups.

Let cool, then pour into a jar. If you have more than you can use within 10 days, pour the rest into an ice cube tray and freeze. When frozen remove the blocks to a plastic bag to store until you need them. Each cube will be about one tablespoon.

Makes 32 1-tablespoon servings.

Nutrition information for Non-Soy Asian Sauce

Warm Up with Bean and Ham Soup

Photo: White Bean & Ham Soup

As a child, I grew up eating beans a lot. My grandmother would make a huge pot of pinto beans. We’d get bolillo (oval long bread rolls) from Mexico, and I loved to hollow the bread out and fill it with beans cooked with hamburger. But since I am trying to stay low carb these days, beans aren’t something I eat very often. Nonetheless, I’ll share this recipe for white beans with ham soup. This isn’t as low as I like most of my recipes to be, but it is still within reason for most people to enjoy on a low carb plan. The real trick is to add more ingredients to the pot to spread out the beans, so you don’t eat as many in one sitting. With that in mind, I added onions, carrots, and turnips to the pot with the ham and bean.

Generally, I use a ham hock to flavor the pot and add seasonings to round out the flavor. I also use a little of Better Than Bullion Chicken in it to add more flavor. If you want a heartier dinner, then cook up a sausage or a chicken breast to eat alongside the soup. These won’t add extra carbs and will help to fill you up with the smaller serving of soup.

White Beans and Ham Soup

1-1/4 cup Small White Beans (dry)
1 cup, diced Ham
1/4 cup Onions, chopped
1/2 cup Carrots, sliced
3/4 teaspoon Mrs. Dash Tomato Basil Garlic Seasoning
3/4 cup Red Ripe Tomatoes, chopped or sliced or peeled and canned tomatoes
1 cup Turnips, cubed
1/2 teaspoon Better Than Bullion Chicken

In a large pot, pre-cook beans as directed on the package. Rinse, then add fresh water, salt, and pepper. Cook the beans from 2-3 hours until they are done. I usually put a ham hock or bacon in them to add flavor as they cook. Once they are done, add about 2 cups of water to the pot, then add the rest of the ingredients and cook until the carrots and turnips are tender. Add water as needed to keep the soup consistency. When done, you should have about 3 to 4 cups of delicious soup.

Makes about eight 2/3 cup servings.

Nutrition Information

Delightful Bacon, Cheese, and Turnip Puffs

Photo: Turnip Puffs

Looking for a different way to prepare turnips or even potatoes? How making them into a puffed cake that is a nicely controlled serving as well as a delicious alternative to mashed or boiled vegetables.

This recipe originally used mashed potatoes, and you can still go that route if you don’t mind the higher carb count. Or you can swap them out for turnips for something a little different. Fresh turnips have a slightly sweet taste, so they bring a touch of sweet to the dish that marries well with the onions. For my version of the recipe, I use a tablespoon of low carb flour to help absorb some of the moisture from the turnips. I also added bacon because everything goes better with bacon, right? Also, if you don’t care for turnips, but want to keep the calories low, this works with mashed cauliflower.

As you’re preparing your New Year’s Eve party, or any other gathering of friends, keep these in mind. You can make them as tasty bite-sized appetizers by putting them in mini-cupcake molds. A simple topping on each adds a nice decorative touch.

Photo: Close up of Turnip Puffs

Bacon Turnip Cheese Puffs

1 cup Turnips, cooked and mashed (2 medium)
1 Egg, beaten (can use liquid eggs)
2 tablespoons Ricotta Cheese, whole milk
1/3 cup Cheddar Cheese
2 tablespoons Parmesan Cheese (Grated)
2 tablespoons Onions, chopped
2 slices Thick-cut Bacon, cooked and broken into pieces
1/4 teaspoon Lawry Seasoned Salt or to taste
1 tablespoon Low Carb Flour
2 tablespoons Butter (for coating the muffin cups)

Cut turnips into 2 to 3-inch cubes and cook in boiling water until fork tender. Drain well and mash or put in the food processor to mash until smooth.

Cook bacon until done, then break into small pieces.

Preheat the oven to 4oo degrees (F.) Butter six 1/3 cup cupcake molds. I used silicone molds, but standard ones will work fine.

Put the turnips in a medium-sized bowl. In a small bowl, beat egg until mixed or use prepackaged mixed eggs. Add all the remaining ingredients and egg to the turnips and mix together until well-distributed and smooth.

Using a tablespoon, distribute the turnip mixture evenly to the muffin cups. It should come almost to the top of the cup.

Bake for 25 to 35 minutes until the tops are golden brown and the mixture pulls away from the side of the cup. Let cool for about 5 minutes, then gently remove the pan.

Top with a bit of sour cream, a sprinkle of cheese, a few slices of olives, a few chopped chives, or a tablespoon of salsa if you wish.

Makes six 1/2 cup servings.

Note: To make these as appetizers, use mini-cupcake pans or molds and put about one tablespoon in each cup. Makes 18 appetizer-sized puffs.

Photo: Nutrition Information

Sausage, Turnips, & Eggs Frittata

Photo: Sausage & Turnip Frittata

Here’s a yummy egg dish that works well for a family brunch or a special occasion, like Christmas morning or New Year’s mid-day. It works best if you have a cast iron or copper skillet that can go from the burner to the oven. Failing that, you can cook it in a deep skillet, then slide it into a casserole dish to go to the oven for the final step.

Double the recipe and bake it in a large pan once the vegetables are sauteed to make a large family-sized casserole that will easily feed 8 to 10 people. Simply add the vegetables to the baking pan (a rectangular cake pan works well for this), then beat the eggs and seasonings and add to the pan. Bake at 365 degrees for about 45 minutes and check to see if the eggs are set. Add the cheese on top and bake another 8 minutes to melt it.

Sausage, Turnip and Egg Frittata

6 large Eggs
1/2 pound (8 oz.) Pork Sausage
1 cup Turnips, cut in 1/2″ cubes
1/2 cup Kohlrabi, cut in 1/2″ cubes
3 Sweets-mini peppers, chopped
1/2 cup Onions, chopped
1 cup Cheddar Jack Cheese, shredded
1 teaspoon Italian or Mexican Seasoning
Salt & Pepper to preference

Preheat oven to 375 degrees (F.)

To easily cut the turnips and kohlrabi, peel the vegetables, then cook them in the microwave for about 2 minutes to soften. Run under cold water and let sit for about 5 minutes to cool down. Your knife will cut through them easily. This little pre-cook also ensures they will get tender when cooked in the skillet.

In a medium bowl, add the eggs and the seasonings of choice. Whisk to mix well so the whites are worked in. (You can also use a blender for this part to get a smooth mix.) Set aside.

In a deep stove-to-oven skillet, such as a cast iron or copper one, heat to medium and cook the sausage, crumbling it into small pieces as it cooks to a lightly browned stage. Set aside on a paper towel covered plate to drain. Add the onion and the peppers to the skillet and sauté until the onion is softened. Remove to the plate to wait. Add the turnips and kohlrabi to the skillet and continue to sauté until they start to brown a little. Add the sausage and vegetables back to the pan and pour the egg mixture into the pan.

Cook and stir with a spatula, lifting the eggs and the vegetables to cook them until the eggs are set. Sprinkle the rest of the cheese over the top and place in the oven for about 8 minutes to melt the cheese and lightly brown it.

Makes 4 to 6 servings.

Notes: If you don’t like turnips or kohlrabi, you can substitute in zucchini or crookneck squash for either of them. The squash doesn’t need to pre-cook in the microwave. Just chop, sauté, and add to the casserole dish. You can also use liquid eggs for the eggs saving the whisking time.

Photo: Nutrition Info