Tag Archives: vegetarian

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

Thai Coconut Soup Bring the Flavor

Photo: Thai Coconut Soup

This week’s “Meatless Monday” recipe isn’t entirely without “meat,” but as I understand it, seafood isn’t included in the ban. I’m using shrimp in this tasty and slightly-spiced soup, but if you’re vegetarian or don’t want to eat seafood, then you can leave it out or replace it with cubes of firm tofu.

The base recipe came from the Atkins web site; however, I added more to it to make it a heartier soup. While it is delicious, it isn’t completely filling, so maybe you can add a salad and/or a low carb roll or even make a grilled cheese sandwich to accompany. Although the recipe makes six one-cup servings, it is low enough in carbs that you can make four servings and gain another half cup of yum. You can also increase the amount of shrimp in it.

Thai Coconut Soup

3 cups Chicken Broth
13.5-ounce can Unsweetened Coconut Milk
1 piece fresh Ginger, 1-inch, peeled and cut into 1/8-inch slices
1/2 cup Spinach or Bok Choy, chopped
2 tablespoons Fish Sauce or Worcestershire Sauce
1 Jalapeño Pepper, finely chopped
1 tablespoon grated Lime Zest
1 teaspoon Sugar Substitute
1/2 pound medium Shrimp, peeled and deveined
4 ounces Mushrooms, cut into 1/4-inch slices
1/2 cup Daikon Radish, cubed
2 Green Onions, thinly sliced
1/4 cup chopped fresh Cilantro (optional)
1 tablespoon fresh Lime Juice

Peel and chop or slice all the vegetables before you begin to cook. Cut the daikon into  small cubes so it will cook quicker.

In an eight cup pot, add the chicken broth, coconut milk, ginger, jalapeño, fish or Worcester Sauce, lime zest, and sugar substitute. Cook on medium heat until it comes to a boil, stirring a few times, then reduce the heat to low, partly cover the top, and continue to simmer for 10 minutes. Remove the ginger slices and discard. Add the daikon and cook another 10 minutes to soften the daikon.

Add shrimp, mushrooms, and bok choy or spinach, Stir well and cook until shrimp are cooked, about four minutes. Stir in the green onions, cilantro if using, and the lime juice.

Spoon into bowls and enjoy.

Nutrition Information

Nutrition Info: Thai Coconut Soup with Shrimp

Nutrition Info for Thai Coconut Soup

 

Meatless Asian Stir-Fry is Yummy

Photo: Broccoli and Mushroom Stir Fry

An Asian stir-fry is a great way to make a vegetable dish that is full of flavor and satisfying. Since meatless Monday allows seafood, you could add shrimp or white fish to this easy stir-fry, but I made it strictly vegetarian.

The biggest part of making a stir-fry dish is prepping all the food before hand. With this many vegetables, you need to get them all cut and ready to go. I split mine into groups — the onions, garlic, and ginger first, then the bell peppers. The next group has the vegetables that take longer to cook, broccoli, carrots, and Daikon. The last group is zucchini. Then add the liquid and thickener and cook before adding the mushrooms to cook a bit before adding the bean sprouts.

I used an Asian Chile paste for a spicy bite, but it is optional. Omit if you prefer a milder dish. You can serve this over riced cauliflower or lightly sauteed angel hair cabbage if you wish.

If you want a non-meatless version, add chicken, pork, beef, or shrimp to the recipe. Cook the meats either before cooking the vegetables or mid-way through the cooking, before adding the zucchini, by shoving the vegetables to the edges of the pan, adding a little more oil and putting the meat into to middle to quickly sear. Stir them in and continue the recipe. If adding shrimp, wait until you add the mushrooms as the shrimp will cook in about five minutes.

Broccoli and Mushroom Stir-Fry

Photo: Stir-fry in the pan

1 cup fresh Broccoli, chopped
1/2 cup Portobello Mushrooms, sliced
1/2 cup Onions, thinly sliced
1/2 cup Bell Peppers, sliced into strips
1 cup Bean sprouts
1/2 cup Daikon Radish, cut into small cubes
1/2 cup Zucchini, sliced or chopped
1 tablespoon Soy Sauce
1 tablespoon Asian Chile Paste (optional)
1/2 tablespoon Corn Starch
1 tablespoon Sesame Oil
1 tablespoon Ginger, shredded or use paste
2 tablespoons Garlic, minced
1 cup Low Sodium Vegetable Broth
1/4 cup Carrots, sliced into strips

Cut all vegetables as indicated and have them ready to go. Stir-fry comes together quickly.

In a wok or a deep skillet, add 1 tablespoon to heat, then add the minced garlic and onions. Stir and cook until they are fragrant, then add the sliced bell peppers and ginger, and cook a couple of minutes longer.

Add broccoli, carrots, and Daikon and stir to mix well. Cook and stir for about five minutes. Add the zucchini and cook for a few minutes. Add the vegetable broth and soy sauce and stir into the vegetables. Lower the heat to a simmer and cook the vegetables until almost tender.

Meanwhile, add about 1/4 cup boiling water to the corn starch and stir to dissolve. Add to the skillet and stir it around then add the mushrooms. Cook a few more minutes, then add the bean sprouts last along with the chile paste (if you are using). Cook about two more minutes.

Serve with riced cauliflower if you wish. Makes four servings.

Photo: Nutrition Information

Thinking About Going Meatless?

Photo: Baked rellenos with sauce

With many people thinking in terms of doing a “meatless Monday,”  I thought I’d start putting out recipes on Sunday for a meatless option on Monday. While doing a low carbohydrate life style, going without any meat in your meals could be challenging since the dishes often involve other things we don’t normally eat, such as grains, rice, and pasta. So, my goal is to give you alternatives that are satisfying and tasty while avoiding those things we don’t eat.

To kick this off, I’m offering my chile relleno  with zucchini recipe. If you don’t care about going meatless, you can add chicken to it or serve a grilled breast as a side dish.

For my dish, I used Anaheim peppers from my garden along with home grown zucchini. I chose to use Irish cheddar cheese in it since it is sharper than American cheddar, but any sharp variety will work. You can also use Poblano peppers. I used Herzes Taquera Salsa with a few cherry tomatoes from my garden to make the sauce.

Chile Rellenos with Zucchini

4 Anaheim or Poblano Peppers, charred and peeled
Or you can use canned whole chiles
4 to 6 thick strips of Kerrygold Irish Cheddar or other cheddar       cheese
1 cup sliced Zucchini, slightly cooked
3 tablespoons of Heavy Cream plus 3 tablespoons of Water
1/3 cup low carb Flour (I used Bakesquick)
1/3 teaspoon Baking Powder,1/3 teaspoon Baking Soda
1 Egg, beaten
1/3 teaspoon Salt
1/3 teaspoon Cumin
!/3 teaspoon Pepper
1/4 teaspoon Mrs. Dash Garlic Herb Seasoning

For the Sauce:
1 Small can Mexican-style Tomatoes with Chiles
Or 1 small can Taquera Salsa or other Salsa of your choice

To char and peel the peppers, put the peppers under the broiler on a sheet of aluminum foil for about three to four minutes until they are blackened on that side, then turn them, and cook on the other side. If they are large, it may take three turns to blacken the whole pepper.

Transfer the peppers to a plastic bag and let them sit for fifteen to thirty minutes. Run them under cold water and the charred part should peel off easily. Cut them open and remove the seeds and cut the top off.

Preheat oven to 350 degrees (F.)

Photo: Baked relleanos
Cooked and ready for a topping sauce to serve.

Put the peppers in a baking pan or a oven-friendly skillet (cast iron or copper). Place cheese strips within the middle of each of the peppers.

Cook the zucchini slices for a two or three minutes in the microwave or in a pan of boiling water to partially cook. Spread the zucchini over the top of the peppers.

In a small bowl, mix the flour, baking powder, salt, cumin, pepper, and herb seasoning. Stir in the beaten egg and stir together the well. The batter should be easily spreadable, so add a little extra water if needed. Spread over the top of the zucchini.

Bake for 25 minutes.

While the peppers are baking, prepare your sauce. This can be any kind of sauce you would like to use. Traditionally, I’ve usually seen a hot tomato salsa-type sauce. Put the tomatoes in a pan, add chile powder and cumin to make it spicier and cook until it begins to thicken.

For my dish, I used Herdez Taquera Salsa and added six cherry tomatoes cut in half to cut the spice a little. Heat for about 10 minutes to cook the tomatoes and reduce the sauce.

You could also put a cheese sauce over the top that has been spiced with chopped green chiles and taco seasoning.

Serves 2 large portions or 4 smaller portions.

Nutrition Info for Chile Rellenos with zucchini

Warm Up Your Meal with Pumpkin Soup

photo: pumpkin soup in a bowl

As the days grow cooler, I begin thinking about soups and stews more. I love all the various warming dishes. I also love pumpkin, and I’m always discovering new ways to use it in my cooking. For a long time, I associated pumpkin with desserts like pumpkin pie, pumpkin cheesecake, and pumpkin cookies. But pumpkin also has a savory side and can be used in many dishes. Interesting, it has a lovely thickening property, so it’s a great way to thicken stews and other sauces.

This recipe is an absolutely delicious pumpkin soup that would be a perfect starter for your Thanksgiving meal or just a warming soup with a slice of low carb soda bread for lunch. I plan to make this often this winter. If you want to make a vegetarian version, omit the bacon and use the vegetable broth version.

photo: pumpkin soup in pot
Did I mention I love my copper clad square pot?

Hearty Pumpkin Soup

2 tablespoons Butter
1/2 cup Onions, chopped
2 medium Carrots, sliced
2 stalks Celery, sliced
1-1/4 cups Pumpkin puree
3/4 cup Heavy Whipping Cream
28 oz. Chicken Broth or Vegetable Broth
1 teaspoon ground Thyme
1 cup Kohlrabi, cubed
1/2 teaspoon Cayenne Pepper
8 slices thick Bacon, cooked and broken into pieces

In a large pot, melt the butter then add in the onions, celery, and carrots. Sauté for about five minutes, stirring frequently. Precook the kohlrabi in a covered bowl in the microwave for about two minutes to give it a head start on cooking.

Add broth, pumpkin, and kohlrabi to the pot and stir to mix. Add seasoning and bring to a boil, then lower the heat to simmer. Cover and cook for about 20 minutes. Stir in the bacon and cream and cook over low heat until it is hot. Add salt and pepper to taste, then serve.

Makes 6 servings.

Nutrition Information per serving:
Calories: 228 Fat: 19.4 g Net Carbs: 6.3 g Protein: 4.9 g