Washday Red Beans

I attended grad school, very briefly, in Louisiana. On my first visit, the head of the department took me out to lunch. Not being a big seafood fan, I chose red beans and rice. I was told I'd chosen a classic Louisiana dish that was traditionally served on Mondays, washdays. I found polish sausage on sale last week and was really craving red beans and rice. This dish isn't quite authentic, but it comes close enough to make my taste buds happy.

1½ lbs yellow squash
1 t salt, divided
½ c chopped onion (2 oz)
¾ c chopped green bell pepper (4 oz)
1 c chopped celery (4 oz)
1 T oil
14 oz polish sausage, halved lengthwise and sliced
½ c canned red beans, undrained (4½ oz)
½ t thyme
½ t black pepper
½ t cayenne pepper
1 bay leaf
2 T butter

1. Using a julienne peeler or a sharp knife, make long, thin noodles from squash skin and flesh. Cut noodles into ½-in pieces.
2. Sprinkle squash with ½ t salt, stir to combine, and set aside.
3. Sauté onion, pepper, and celery in oil over medium high heat until softened.
4. Add sausage and cook until browned.
5. Pour in beans, thyme, peppers, bay leaf, and remaining salt. Add enough water to cover contents. Bring to a boil.
6. Reduce heat and let simmer uncovered 2 hours, stirring occasionally. (Add more water as needed).
7. Drain squash well. Sauté in butter over medium high heat until tender (6-8 min).
8. Serve sausage and beans atop squash.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 467 Total Fat 37.9 g   Saturated Fat 14.5 g   Polyunsaturated Fat 4.5 g   Monounsaturated Fat 16.5 g Cholesterol 85 mg Sodium 1630 mg Potassium 720 mg Total Carbohydrates 15.2 g   Dietary Fiber 5.1 g   Sugars 2.6 g Protein 17.1 g

Garlic Mashed Cauliflower

As I started going low-carb, one of the things I really missed was potatoes. I used to make mashed potatoes as least once a week. I found a recipe called Mock Garlic Mashed Potatoes and had to give it a try. It really didn't work out well for me. The raw garlic was too overpowering and the whole thing just flopped. I recreated the dish with my own twist and this has been our go-to "garlic mash" ever since.

1 head cauliflower (1¼ lbs)
3 T butter
3 cloves garlic, minced
½ c heavy cream
1 c grated Romano cheese (2 oz)

1. Clean and cut cauliflower into small pieces. Cook in boiling water until well done (10-15 min).
2. Meanwhile, melt butter in small saucepan over medium heat. Stir in garlic, cooking until fragrant (about 1 min).
3. Add cream and simmer until sauce begins to thicken (4-6 min), stirring frequently.
4. Remove from heat. Stir in cheese.
5. Drain cauliflower well and wring out in a kitchen towel, removing as much liquid as possible.
6. Puree cooked cauliflower and garlic cream sauce together until smooth.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 222 Total Fat 18.3 g   Saturated Fat 11.4 g   Polyunsaturated Fat 0.8 g   Monounsaturated Fat 5.0 g Cholesterol 58 mg Sodium 280 mg Potassium 456 mg Total Carbohydrates 9.1 g   Dietary Fiber 3.6 g   Sugars 0.1 g Protein 7.9 g

Oven-Baked Coconut Chicken

I was really craving nice crispy breaded chicken the other night. I got the bright idea to adapt a recipe I used to follow for cornmeal breading, substituting coconut flour for the cornmeal. My family gobbled it up and asked for more. As you can see in the photo, this dish pairs especially well with Honey Mustard Sauce.

1 c coconut flour (4 oz)
1 t salt
2 t paprika
¾ t ground sage
1 egg, beaten with 2 T water
10 chicken drumsticks (3 lbs) or 3 boneless chicken breasts, cut into 10 pieces* (2 lbs)

1. Mix together coconut flour, salt, paprika, and sage in a gallon-sized plastic bag.
2. Pour egg mixture into a shallow bowl.
3. One at a time, dredge each piece of chicken through the egg mixture, then shake in the bag until well coated.
4. Place chicken pieces at least ¼” apart on a wire rack set over a large baking sheet.
5. Bake at 375°F for 45-50 min or until juices run clear.

*NOTE: You could also make chicken nuggets or chicken fries by using smaller or thinner pieces and cutting cooking time by about half.

Nutrition Facts

Serving Size 1 piece Serving per Recipe 10

Amount per Serving Calories 100 Total Fat 8.5 g   Saturated Fat 6.8 g   Polyunsaturated Fat 0.3 g   Monounsaturated Fat 0.3 g Cholesterol 27 mg Sodium 254 mg Potassium 65 mg Total Carbohydrates 3.5 g   Dietary Fiber 2.4 g   Sugars 0.9 g Protein 3.1 g

Cream of Chicken Soup

A few days ago we were all feeling a bit under the weather. Adam suggested chicken vegetable soup. I didn't especially want chicken soup. What I was really craving was Minnesota Wild Rice Soup. This dish was my attempt to create something of a compromise between the two.

2 lbs bone-in chicken
2 c chicken broth
3 cloves garlic, left unpeeled
1-2 t oil
½ lb yellow squash
½ t salt
½ c heavy cream
2 T butter
½ c grated Romano cheese (1 oz)
¼ t pepper

1. Place chicken in a large heavy-bottomed pan. Add chicken broth and water to cover. Bring to a boil and reduce heat. Cover and let simmer 2-3 hours until chicken falls off the bone.
2. Meanwhile, roast garlic cloves in oil at 350°F for about an hour or until they are soft in the center.
3. Shred yellow squash and mix with salt. Set in colander to drain for at least 30 min.
4. Remove bones and waste from chicken. Shred meat and return to broth. Add cream and simmer over medium heat until broth begins to thicken (10-15 min).
5. Melt butter over medium-high heat and add drained squash. Sauté, stirring frequently until squash is tender (about 5 min).
6. Add squash, cheese, and pepper to broth. Remove from heat, stirring until cheese is fully incorporated.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 284 Total Fat 18.6 g   Saturated Fat 9.8 g   Polyunsaturated Fat 2.2 g   Monounsaturated Fat 6.2 g Cholesterol 114 mg Sodium 983 mg Potassium 635 mg Total Carbohydrates 4.2 g   Dietary Fiber 0.9 g   Sugars 1.6 g Protein 24.9 g

Beef Pot Roast

My mom used to make beef roast pretty regularly for Sunday dinners. She would season the beef with a packet of onion soup mix. Of course, she would also toss in a bunch of potatoes. Still, this dish was created as a low-carb homage to Mom's pot roast.

2 T dry minced onions
½ t oregano
½ t turmeric
½ t salt
¼ t chili powder
¼ t thyme
⅛ t pepper
3 lbs beef roast
2 T bacon grease
4 celery stalks (6 oz)
3 carrots, roughly chopped (7 oz)
2 onions, roughly chopped (8 oz)

1. Combine first 7 ingredients and rub mixture over beef
2. Sear beef in bacon grease
3. Lay celery stalks across bottom of crock
4. Place beef on top of celery
5. Add remaining vegetables
6. Cover and cook on high 4-5 hours

Nutrition Facts

Serving Size 1 slice Serving per Recipe 12

Amount per Serving Calories 374 Total Fat 24.3 g   Saturated Fat 2.5 g   Polyunsaturated Fat 0.7 g   Monounsaturated Fat 2.6 g Cholesterol 70 mg Sodium 199 mg Potassium 543 mg Total Carbohydrates 4.4 g   Dietary Fiber 1.1 g   Sugars 0.7 g Protein 32.5 g

Cauliflower Pizza Crust

A cauliflower-based pizza crust was actually one of the first low-carb recipes I'd found that truly excited me. Of the three or four types of crusts I've tried since changing my diet, this is definitely my favorite. For a photo tutorial on preparing the cauliflower, and a comparison of most of the major low-carb crust recipes available online, check out Stuff I Make My Husband. Also, please forgive the toasted appearance of this pizza. I wasn't watching it closely in the broiler and it got a little browner than I would have liked.

12 oz cauliflower, fresh or frozen
¾ c shredded mozzarella cheese (3 oz)
½ c grated Romano cheese (1 oz)
1 egg
½ t baking powder
1 t basil
1 t thyme

1. Cook the cauliflower in salted water for 8-10 minutes, until soft but not mushy.
2. Drain well, pressing excess water out.
3. Shred cauliflower or pulse in a food processor until it resembles grains of rice.
4. Mix together with remaining ingredients to form a soft dough.
5. Press evenly into a greased, parchment-lined 10-in springform pan* or onto a a greased baking sheet lined with parchment.
6. Bake at 400°F for 60 minutes or until evenly browned.
7. Flip crust over and add sauce, cheese, and/or toppings of your choice.
8. Broil for 5-10 minutes or until cheese is bubbly.

*NOTE: Using a 10-in pan will make a crust that is ¼- to ½-in thick. For a thinner crust, reduce baking time accordingly.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 4

Amount per Serving Calories 132 Total Fat 8.2 g   Saturated Fat 4.4 g   Polyunsaturated Fat 0.6 g   Monounsaturated Fat 2.4 g Cholesterol 70 mg Sodium 322 mg Potassium 310 mg Total Carbohydrates 5.6 g   Dietary Fiber 2.4 g   Sugars 0.2 g Protein 10.2 g

Mock-aroni and Cheese

Changing my eating habits to exclude high-carb foods and most grains left me without one of my all-time favorite foods. I needed to create an acceptable substitute pronto. This dish is so yummy that both my kids (ages 6 and 1½) preferred the squash version over traditional wheat macaroni I'd made for them.

3 lbs yellow squash
1½ t salt
⅓ c butter, divided
½ c cream
1 c shredded cheddar cheese, divided (4 oz)
¼ lb bacon, cooked and crumbled
4 scallions, sliced into rings

1. Using a julienne peeler or a sharp knife, make long, thin noodles from squash skin and flesh. Cut noodles into ½” to 1” pieces.
2. Salt and set in a colander for 20-30 min. Drain well.
3. Melt 3 T butter in small saucepan over medium heat.
4. Sauté noodles in remaining butter over medium-high heat, stirring occasionally, for 6-8 min or until noodles reach desired tenderness.
5. Add cream to melted butter and simmer until sauce begins to thicken (about 5 min), stirring frequently.
6. Add half the cheese to the cream sauce. Remove from heat and stir until smooth.
7. Mix together noodles and cheese sauce. Top servings with remaining cheese, bacon crumbles, and scallion rings.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 435 Total Fat 39.6 g   Saturated Fat 23.9 g   Polyunsaturated Fat 1.8 g   Monounsaturated Fat 11.7 g Cholesterol 118 mg Sodium 868 mg Potassium 685 mg Total Carbohydrates 10.6 g   Dietary Fiber 3.3 g   Sugars 4.0 g Protein 11.8 g

French Toast

I've been working to perfect a sandwich bread recipe. I'm not quite there yet, but along the way I found a way to make some nice low-carb French toast.

Bread
2 t yeast
1¼ c almond milk, warmed to 110°F
¾ c coconut flour (3 oz)
2½ t baking powder
¼ t salt
8 eggs
⅔ c almond butter (6 oz)
6 T butter, softened

1. Proof yeast in warm milk for 15 minutes or until frothy
2. Beat remaining ingredients together
3. Add yeast mixture and pour into a well-greased 9x5 loaf pan lined with parchment
4. Bake at 400°F for 15 min then lower temperature to 350°F for another 60 min or until browned and set
5. Let bread cool in pan a few min before turning out onto cooling rack
6. Cool completely and slice into 16 pieces
7. Set slices out to dry overnight or toast in a 350°F oven for an hour

Custard
4 eggs
½ c almond milk
½ t cinnamon

1. Beat eggs
2. Whisk in almond milk and cinnamon until smooth
3. Dip dried bread slices in custard, pressing down to absorb mixture
4. Fry on a greased griddle over medium heat until browned on both sides, turning halfway

Nutrition Facts

Serving Size 2 slices Serving per Recipe 8

Amount per Serving Calories 392 Total Fat 34.6 g   Saturated Fat 14.1 g   Polyunsaturated Fat 4.5 g   Monounsaturated Fat 12.4 g Cholesterol 300 mg Sodium 526 mg Potassium 307 mg Total Carbohydrates 8.1 g   Dietary Fiber 4.4 g   Sugars 1.7 g Protein 14.9 g

Banana Nut Bread

Banana bread was always one of my favorite breakfast treats growing up. My mom made the best. Of course, her version has a ton of flour and sugar added. While this isn't quite the same as Mom's, it's pretty close--for a fraction of the carbs. I think it's especially yummy with a dab of peanut butter.

⅓ c coconut flour (1½ oz)
1 t baking powder
½ t cinnamon
¼ t salt
4 eggs
⅓ c almond butter (3 oz)
4 T butter, softened
1 c mashed ripe bananas (8 oz)
½ c walnuts (3 oz)

1. Whisk together dry ingredients
2. In a separate bowl (or blender) beat together eggs and butter
3. Pour egg mixture over dry ingredients and beat until well combined
4. Stir in banana and walnuts
5. Pour batter into a well-greased 8x8 pan lined with parchment
6. Bake at 375°F for 45 min or until golden brown and set
7. Let stand in pan a few min before serving

Variation: Banana Muffins
I've also made this recipe as 6 jumbo muffins. I bake them at 400°F for 25-30 min.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 8

Amount per Serving Calories 285 Total Fat 24.4 g   Saturated Fat 8.4 g   Polyunsaturated Fat 7.1 g   Monounsaturated Fat 7.1 g Cholesterol 108 mg Sodium 258 mg Potassium 275 mg Total Carbohydrates 12.0 g   Dietary Fiber 3.5 g   Sugars 4.6 g Protein 7.7 g

Ozark Dressing

Surfing the low-carb internet waves in my search for new ideas, I found a series of posts featuring Thanksgiving recipes, including one for cornbread-like low-carb stuffing made with coconut flour. Since we'd recently had to exchange our decades-old toaster oven for a model with a rotisserie feature, I've been wanting chicken with cornbread dressing. Since I'm not known for leaving well-enough alone, I created my own version of "corny" coconut muffins inspired by Jeremy Jackson's Ozark Cornbread recipe.

3 jumbo/6 standard Ozark muffins (see recipe below)
2 T butter
½ c diced onion (2 oz)
1 c diced celery (4 oz)
1 clove garlic, minced
1 t thyme
¼ t sage
¼ t each salt and pepper, or to taste
1 egg, beaten
1 c chicken broth

1. Cut muffins into ½" cubes and toast in a single layer for an hour at 350°F.
2. Melt butter over medium-high heat. Add vegetables and sauté until soft and translucent. Add the garlic, herbs, and seasoning, cooking for a minute longer.
3. Stir in egg, broth, and muffin cubes.
4. Reduce heat to low and continue cooking, stirring occasionally, until mixture is golden brown and liquid has been absorbed.

Ozark Muffins
½ c coconut flour (2 oz)
1½ t baking powder
¼ t salt
6 eggs
Scant ½ c almond butter (4 oz)
4 T butter, softened
¾ c almond milk

1. Whisk together flour, baking powder, and salt.
2. In a separate bowl, beat eggs with remaining ingredients until smooth and creamy.
3. Pour egg mixture over dry ingredients and mix until combined.
4. Divide batter among 6 well-greased jumbo* muffin cups (about ½ c ea).
5. Bake at 400°F for 30 min or until golden brown and set.
6. Let cool completely before serving.

*NOTE: You can make this recipe in standard-sized muffin cups. It will make 12 muffins and baking time should be cut about in half.

Nutrition Facts (Dressing)	Nutrition Facts (Muffins)
Serving Size ¼ recipe Serving per Recipe 4	Serving Size 1 jumbo muffin or 2 standard muffins Serving per Recipe 6
Amount per Serving Calories 323 Total Fat 28.8 g   Saturated Fat 13.3 g   Polyunsaturated Fat 3.4 g   Monounsaturated Fat 10.1 g Cholesterol 217 mg Sodium 795 mg Potassium 374 mg Total Carbohydrates 7.8 g   Dietary Fiber 3.5 g   Sugars 1.4 g Protein 10.6 g	Amount per Serving Calories 322 Total Fat 28.8 g   Saturated Fat 12.1 g   Polyunsaturated Fat 3.7 g   Monounsaturated Fat 10.3 g Cholesterol 205 mg Sodium 450 mg Potassium 237 mg Total Carbohydrates 7.0 g   Dietary Fiber 3.7 g   Sugars 1.5 g Protein 11.1 g

Baked Almond Noodles

I was planning to make lasagna with slices of eggplant instead of the noodles. Unfortunately, I had forgotten to add eggplant and mozzarella to the grocery list. I found a low-carb lasagna recipe that substituted almond flour crepes for the noodles. I tinkered a bit to make a thicker noodle, then added them to my own lasagna recipe, minus the mozzarella.

1 lb ground beef
½ c minced onion (2 oz)
½ c shredded carrot (2 oz)
½ c diced celery (2 oz)
3 c diced tomatoes (28 oz)
1 t oregano
½ t thyme
3 T butter
3 cloves garlic, minced
½ c heavy cream
1½ c grated Romano cheese, divided (3 oz)
Pinch nutmeg
1 recipe almond noodles (below)

1. In a large saucepan over medium-high heat, sauté together beef, onion, carrot, and celery until beef is browned and onions are soft and translucent. Drain well. Add tomatoes and herbs. Reduce heat to low. Simmer until thick, stirring occasionally.
2. Melt butter in small saucepan over medium heat. Stir in garlic, cooking until fragrant (about 1 min). Add cream and simmer until sauce begins to thicken (4-6 min), stirring frequently. Add 1 c cheese and nutmeg. Remove from heat. Stir until smooth.
3. In a buttered 9x9 pan, make layers of cream sauce, noodles, and meat sauce. Top with remaining Romano. Bake uncovered at 350°F for 30 min or until cheese is melted and bubbly.
4. Let stand a few min before serving.

Almond Noodles
⅓ c almond butter (3 oz)
1 T coconut flour (8 g)
3 eggs
½ c yogurt
¼ c water
¼ t salt

1. Blend all ingredients together until well combined.
2. Pour by ½ c measure onto square griddle brushed with oil and spread to cover.
3. Cook over medium-low heat until set and slides easily from pan.
4. Set on a wire rack to cool.
5. Cut into wide noodles.

Nutrition Facts (whole recipe)	Nutrition Facts (noodles only)
Serving Size 1 slice Serving per Recipe 8	Serving Size 12 noodles (9" x 3") Serving per Recipe 1
Amount per Serving Calories 418 Total Fat 33.7 g   Saturated Fat 14.0 g   Polyunsaturated Fat 2.8 g   Monounsaturated Fat 13.8 g Cholesterol 153 mg Sodium 344 mg Potassium 565 mg Total Carbohydrates 11.2 g   Dietary Fiber 3.5 g   Sugars 1.2 g Protein 19.6 g	Amount per Serving Calories 856 Total Fat 67.6 g   Saturated Fat 13.0 g   Polyunsaturated Fat 13.8 g   Monounsaturated Fat 34.6 g Cholesterol 555 mg Sodium 1133 mg Potassium 1060 mg Total Carbohydrates 23.3 g   Dietary Fiber 14.8 g   Sugars 6.2 g Protein 42.9 g

Faux-tato Pancakes

I know latkes aren't traditionally a breakfast food, but that's when I seem to serve them most often. Something about that sweet and savory taste just starts the day out right. With potato pancakes off the menu, I decided to try a ricing technique I'd been reading about to make cauliflower latkes instead.

1¼ lb cauliflower
4 eggs
½ c shredded onion (3 oz)
1 c grated Romano cheese (2 oz)
1 t baking powder
¼ t salt
½ t pepper
Oil for frying

1. Cook cauliflower in boiling water until tender but not mushy. Drain well, squeezing out as much excess water as possible.
2. Shred or pulse in a food processor until cauliflower resembles grains of rice.
3. Stir together riced cauliflower with remaining ingredients.
4. Heat a large skillet over medium heat and grease lightly with oil.
5. For each cake, spoon 2 T batter into pan and spread out into a 3- to 4-in round. Cook 2-3 min per side or until browned and cooked through.

Nutrition Facts

Serving Size 5 pancakes Serving per Recipe 4

Amount per Serving Calories 169 Total Fat 9.2 g   Saturated Fat 4.0 g   Polyunsaturated Fat 1.2 g   Monounsaturated Fat 3.1 g Cholesterol 200 mg Sodium 551 mg Potassium 547 mg Total Carbohydrates 10.1 g   Dietary Fiber 4.0 g   Sugars 0.1 g Protein 13.8 g

Bacon Cheeseburger Meatloaf

I was looking up low-carb options for binding ingredients when I stumbled across Paula Deen's Bacon Cheeseburger Meatloaf Recipe. While the idea sounded fabulous, Paula's recipe needed a little tweaking to fit our low-carb, grain-free diet.

6 slices bacon, divided (5 oz)
2 lbs ground beef
1½ c shredded cheddar, divided (6 oz)
2 eggs
1 T dry minced onions
⅓ c crushed pork rinds (½ oz)
½ t pepper
2 T mustard
⅓ cup ketchup, divided

1. Cook bacon until crispy. Crumble into a large bowl, reserving 2 slices.
2. Add beef, 1 c cheese, eggs, onions, pork rinds, pepper, mustard, and ¼ c ketchup. Mix well.
3. Shape into a flat-topped loaf (or form a giant burger) and place on metal rack over a baking sheet. Spread remaining ketchup over top of loaf.
4. Bake at 400°F for 50 minutes. Top with remaining ½ c cheese and crumble reserved bacon slices over the center of the loaf.
5. Bake an additional 20-25 min or until cheese is bubbly and beef is no longer pink in the center.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 8

Amount per Serving Calories 509 Total Fat 41.5 g   Saturated Fat 18.2 g   Polyunsaturated Fat 2.0 g   Monounsaturated Fat 16.9 g Cholesterol 172 mg Sodium 471 mg Potassium 330 mg Total Carbohydrates 4.2 g   Dietary Fiber 0.2 g   Sugars 2.7 g Protein 28.5 g