Changes Around Here

It's been a while since I've updated this blog. A few different things happened rather all at once a few months ago.

1. I ran out of well-tested recipes
I began posting to this blog after about three months of low-carb eating. During those first months, I'd built up a pretty good stash of recipes that had been working well for us. Unfortunately, posting a new recipe every day, I quickly ran through my collection of go-to goodies. I tried to keep up for a few weeks, making sure I had at least one untried recipe on the menu every day, but that only worked so long as the recipes turned out well the first time. I do have a pretty good knack for "sight-eating" (figuring out how a dish will taste just by reading the recipe), but I'm not good enough that I can make it fabulous each and every time I try something new.


2. I was feeling depressed about not eating very well for a few weeks (and having the not-so-great end-of-month measurements to show for it)
The first couple of months after I started eating low-carb, I was overjoyed by the drops in weight and inches I was seeing. "This isn't so hard," I told myself. "How can anyone not stick to a diet that encourages eating bacon cheeseburgers?" Still, like many people who have spent years battling their weight, knowing what foods to eat and stocking the house with them isn't the whole issue. The fact that Adam discovered he could gorge on Halloween candy and still be losing weight did not help me one bit. I didn't actually eat any of the kids' Halloween candy, but even my favorite homemade chocolates ceased to be a low-carb treat when I ate enough of them.


3. I decided to really start following a more paleo/primal concept, which meant I've been having to revise a lot of my recipes to cut out dairy, legumes, and so forth
Just when I thought I had down this new way of eating, I had to come to grips with the fact that I really can't have dairy--especially the quantities in which I'd been consuming it! Even sticking to just cream and butter made from cow's milk and restricting cheeses to goat's or sheep's milk was leaving me with allergy symptoms. Finally, I broke down and bought a jar of coconut oil. For every use other than buttering my morning muffins, it has worked really well. I also found that almond or coconut milk can be substituted for cream is almost every instance, though some recipe tweaking is often necessary. Going without cheese is a little sadder for me, but it's at least a battle I've gone through once before. I've heard good things about the cheesy taste of nutritional yeast from my vegan friends, so maybe I'll try some of that eventually. Meanwhile, I've put the search for the perfect pizza crust on hold indefinitely.


4. Since all that, I mostly just haven't gotten back into the habit
I won't be going back to make changes to all my old recipes, but I do plan to revamp my categories a bit. For recipes that have changed significantly, I will post the new versions as I'm satisfied that they're fully tested. I've also decided to scrap the weekly menu lists. Given the regularity with which I've been creating new recipes, I plan to post only once or twice a week, so before long a weekly list of foods would end up overwhelming the actual recipe content of the blog.

All things considered, the past few months haven't been a complete waste. Since my last check in, I've lost another 15 pounds. My body fat has gone down by 3% and my BMI has dropped 3 points. I've also lost 2" at my waist and 2½" from my hips.

Fudgy Cookie Bites

My daughter wanted to make cookies the other day. I was in the mood for chocolate and peanut butter, but we only had a handful of peanuts in the house. I decided to try my idea with almond butter instead and I think it worked out pretty well. These are truly tiny, bite-sized cookies. My only problem is to keep from eating "just one" more!

1 c almond butter (9 oz)
¼ c cocoa powder
4 t oil
¼ c honey
½ t baking soda
1 egg

1. Beat together all ingredients until well blended
2. Form dough into 1" balls,* flatten slightly, and place ½" apart on an ungreased cookie sheet
3. Bake at 350°F for 9-11 minutes, until set through
4. Let cool on pan 2-3 min before removing to wire rack

*You could make a dozen 2" balls to make larger cookies if you prefer, simply bake them an additional 5-7 minutes.

Nutrition Facts

Serving Size 3 cookies Serving per Recipe 12

Amount per Serving Calories 172 Total Fat 13.4 g   Saturated Fat 1.4 g   Polyunsaturated Fat 3.3 g   Monounsaturated Fat 8.1 g Cholesterol 15 mg Sodium 131 mg Potassium 195 mg Total Carbohydrates 10.9 g   Dietary Fiber 3.1 g   Sugars 6.9 g Protein 5.6 g

Weekly Menu #13

Sunday
Breakfast: Spiced Peach Pancakes
Lunch: Hamburgers with Fresh Salsa
Dinner: Pepperoni Pizza

Monday
Breakfast: Double Apple Muffins
Lunch: Ginger Pork Medallions
Dinner: Coconut Chicken Drumsticks

Tuesday
Breakfast: Scrambled Eggs and Bacon
Lunch: Baked Chicken and Green Beans
Dinner: Bacon Meatloaf Burgers

Wednesday
Breakfast: Raspberry Smoothies
Lunch: Breakfast Strata
Dinner: Beef Pot Roast

Thursday
Breakfast: Peanut Butter Banana Muffins
Lunch: Cream of Mushroom Soup with Meatballs
Dinner: Citrus Pork

Friday
Breakfast: Maple Bacon Waffles
Lunch: Leftovers
Dinner: Stuffed Peppers

Saturday
Breakfast: Sausage and Onion Omelets
Lunch: Bacon Apple Tart
Dinner: Roast Chicken and Creamed Spinach

Sweet Apple Tart

Apparently it's "apple week" here on Real Food. This was one of the first things I made with the apples we picked at the local orchard. Adam had mentioned that apple pie sounded good for dessert, so I was inspired to see if I could make one. For a savory version of this dish, see my Bacon Apple Tart post from earlier this month.

Crust
1½ c finely ground almond flour (6 oz)
½ t salt
2 T cold butter
1 egg white
2 T ice water (approximately)

1. Combine almond flour, salt, and butter with a pastry blender or a fork until the mixture resembles coarse breadcrumbs.
2. Beat egg white with 2 t water and stir into flour mixture.
3. Add remaining water 1 t at a time just until dough comes together.
4. Press evenly into a 10” tart pan or pie plate.

Filling
1 T butter
1½ T honey
½ t cinnamon
¼ t nutmeg
1 egg yolk
3 apples, peeled, cored, and thinly sliced (12 oz)

1. Melt together butter, spices, and honey over low heat.
2. Beat egg yolk, pouring butter mixture in a thin stream until fully incorporated.
3. Add apple slices and stir to coat.
4. Arrange apples in an even layer atop crust.
5. Cover loosely with foil and bake in a preheated 400°F oven for 30 min.
6. Remove foil and bake an additional 10 min or until crust is golden and apples are tender.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 8

Amount per Serving Calories 198 Total Fat 15.5 g   Saturated Fat 3.7 g   Polyunsaturated Fat 0.3 g   Monounsaturated Fat 1.4 g Cholesterol 35 mg Sodium 186 mg Potassium 203 mg Total Carbohydrates 12.7 g   Dietary Fiber 2.9 g   Sugars 8.3 g Protein 5.4 g

Double Apple Muffins

I got away from making muffins for a while after we got our new waffle maker. We got a new toy a couple of weeks ago--a standard-sized muffin tin--so I've been playing with that. This is one of my favorites, especially when the apples are fresh from the orchard.

⅔ c almond butter (6 oz)
6 T butter, softened
4 eggs
2 t honey
¼ t vanilla
½ c applesauce (4 oz)
2 T coconut flour (½ oz)
1½ t baking powder
1 t cinnamon
¼ t salt
1 c diced apple (4 oz)

1. Blend together butters, eggs, honey, vanilla, and applesauce
2. Stir coconut flour, baking powder, cinnamon, salt, and salt with diced apple until well coated
3. Combine apples with egg mixture
4. Scoop by ¼-cup measure into a well-greased muffin pan
5. Bake at 350°F for 35-40 min until deep golden brown.

Nutrition Facts

Serving Size 2 muffins Serving per Recipe 6

Amount per Serving Calories 359 Total Fat 31.4 g   Saturated Fat 10.8 g   Polyunsaturated Fat 4.7 g   Monounsaturated Fat 13.9 g Cholesterol 154 mg Sodium 445 mg Potassium 294 mg Total Carbohydrates 12.9 g   Dietary Fiber 4.4g   Sugars 7.3 g Protein 10.6 g

Weekly Menu #12

Sunday
Breakfast: Apple Cinnamon Muffins
Lunch: Sausage Focaccia Sandwiches
Dinner: Best Ever Beef Roast

Monday
Breakfast: Bananaberry Smoothies
Lunch: Bacon Apple Tart
Dinner: Spaghetti Squash Bolognese

Tuesday
Breakfast: Blackberry Yogurt
Lunch: Spinach Garlic Burgers
Dinner: Carolina BBQ Pork Medalions

Wednesday
Breakfast: Maple Bacon Waffles
Lunch: Baba Ghanoush
Dinner: Citrus Pork

Thursday
Breakfast: Gingered Carrot Muffins
Lunch: Breakfast Strata
Dinner: Wild Riced Casserole

Friday
Breakfast: Caramelized Peach Custard
Lunch: Honey Almond Granola Bars
Dinner: Meatballs with Tzatziki

Saturday
Breakfast: Sweet Cinnamon Popovers
Lunch: Leftovers
Dinner: Garlic Pork

Mini Beef Soft Tacos

In the season finale of MasterChef America last month, one of the contestants used blanched jicama slices to wrap spring rolls. It's been on my mind ever since to try jicama in place of tortillas. I finally did and I am please to share that it works fabulously!

1 lb ground beef
½ c chopped onions (3 oz)
2 cloves garlic, minced
1½ t chili powder
½ t ground cumin
¼ t pepper
2 t salt, divided
2 c chopped tomatoes (14 oz)
1 15-oz can black soybeans*, drained
1 lb jicama, peeled and thinly sliced
1 c shredded lettuce (2½ oz)
½ c mashed avocado (4 oz)
½ c shredded cheddar cheese (2 oz)
1 jalapeño pepper, seeded and diced (½ oz)

NOTE: If you can't find black soybeans, you may substitute black beans, increasing the net carbs to 4.5 g per taco.

1. Brown ground beef with onions over medium-high heat.
2. Add garlic, spices, pepper, and ½ t salt. Sauté until fragrant (30-60 sec).
3. Stir in tomatoes and soybeans. Reduce heat to low and simmer 20-30 min or until thickened, stirring occasionally.
4. Meanwhile, boil 4 qts water with remaining salt. Add jicama slices and cook until very pliable, 8-10 min. Drain well.
5. Divide beef mixture and lettuce among jicama slices. Top as desired with avocado, cheese, and jalapeño.

Nutrition Facts

Serving Size 1 loaded taco Serving per Recipe about 24

Amount per Serving Calories 107 Total Fat 7.5 g   Saturated Fat 2.8 g   Polyunsaturated Fat 0.4 g   Monounsaturated Fat 2.9 g Cholesterol 19 mg Sodium 230 mg Potassium 195 mg Total Carbohydrates 4.7 g   Dietary Fiber 2.6 g   Sugars 0.6 g Protein 5.7 g

Sweet Cinnamon Popovers

One of my early muffin tests resulted in a baked good reminiscent of fallen popovers. I stored away the idea for later and pulled it out a few weeks ago. A couple of tweaks here and there, et voilà perfectly popped popovers. A little cinnamon and honey make them an extra yummy treat!

Scant ½ c almond butter (4 oz)
4 T oil
6 eggs
¾ c almond milk
2 T honey
2 t cinnamon
½ t salt

1. Blend ingredients until thick and frothy
2. Pour into 12 well-greased popover or muffin cups
3. Bake at 400°F for 40-45 min until puffed with crispy golden tops

Nutrition Facts

Serving Size 1 popover Serving per Recipe 12

Amount per Serving Calories 145 Total Fat 12.2 g   Saturated Fat 1.9 g   Polyunsaturated Fat 3.1 g   Monounsaturated Fat 6.3 g Cholesterol 93 mg Sodium 175 mg Potassium 121 mg Total Carbohydrates 5.1 g   Dietary Fiber 1.4 g   Sugars 3.3 g Protein 5.3 g

Carolina Bourbon BBQ Sauce

A departure from sweeter tomato-based sauces, this lightly sweet and tangy mustard-based sauce is perfect if you're counting your carbs. I think it goes best with pork, but it's also good on chicken. The very first time I made it, I used it to marinate pork chops that I added to an Asian-style stir fry.

½ c yellow mustard
¼ c bourbon
1½ T honey
1 T melted butter
1½ t soy sauce
1½ t lemon juice

1. Stir together all ingredients until completely blended.

Nutrition Facts

Serving Size 2 T Serving per Recipe about 8

Amount per Serving Calories 55 Total Fat 2.0 g   Saturated Fat 1.0 g   Polyunsaturated Fat 0.1 g   Monounsaturated Fat 0.7 g Cholesterol 4 mg Sodium 250 mg Potassium 30 mg Total Carbohydrates 4.8 g   Dietary Fiber 0.5 g   Sugars 3.4 g Protein 0.7 g

Cauliflower Almond Butter Pizza Crust

I still haven't found that just-right combination of flavor and texture that replicates a good pizza crust for me. Maybe I never will, but I keep trying. This one is good enough we've used it several times. I like the combination of ingredients because I feel like it's a little more nutritionally balanced than some recipes I've seen.

2¼ c cauliflower florets (8 oz)
Scant ¼ c almond butter (4 oz)
4 T butter
2 eggs
¾ c grated mozzarella cheese (3 oz)

1. Grate cauliflower using a small-holed grater or grind in a food processor.
2. Blend together cauliflower, butters, eggs, and cheese until well combined.
3. Spread evenly onto a well-greased (or parchment-lined) 12" round pan or 9x13 pan.
4. Bake at 350°F for 60 min.
5. Top with your favorite ingredients and broil until cheese is bubbly.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 8

Amount per Serving Calories 187 Total Fat 16.2 g   Saturated Fat 5.7 g   Polyunsaturated Fat 2.3 g   Monounsaturated Fat 7.2 g Cholesterol 68 mg Sodium 165 mg Potassium 220 mg Total Carbohydrates 4.5 g   Dietary Fiber 2.4 g   Sugars 0.7 g Protein 7.9 g

Maple Bacon Waffles

Based on the food competition shows Adam and I tend to watch, bacon has settled in nicely as a fashionable accessory to otherwise sweet foods. Bacon being pretty well its own food group in our house, it seemed only natural to try it in my next waffle experiment. These were a big hit in our family. In fact, this was the first batch of waffles we completely polished off at one sitting. YUM!

8 slices bacon (½ lb)
⅔ c almond butter (6 oz)
6 eggs
4 T butter, softened
1½ t baking powder
3 T maple syrup

1. Cook bacon until crisp. Drain between layers of paper towels.
2. Blend together remaining ingredients until smooth.
3. Crumble bacon into batter and stir until well mixed.
4. Brush a small amount of butter or oil over cooking surface.
5. Pour a generous ⅓ c batter onto waffle iron and cook for 2½-3 min.
6. Repeat with remaining batter, greasing surface between every other waffle.
7. Waffles may be enjoyed immediately or frozen and toasted.

Nutrition Facts

Serving Size 1 waffle Serving per Recipe 7

Amount per Serving Calories 338 Total Fat 28.2 g   Saturated Fat 8.0 g   Polyunsaturated Fat 4.7 g   Monounsaturated Fat 13.8 g Cholesterol 184 mg Sodium 439 mg Potassium 305 mg Total Carbohydrates 10.8 g   Dietary Fiber 2.9 g   Sugars 6.3 g Protein 13.5 g

Weekly Menu #11

Sunday
Breakfast: Asparagus Omelet
Lunch: Roast Chicken and Garlic Mashed Cauliflower
Dinner: Sausage and Onion Focaccia

Monday
Breakfast: Breakfast Casserole
Lunch: Peanut Chicken
Dinner: Beef Roast with Roots

Tuesday
Breakfast: Granola Bars
Lunch: Baked Chicken and Green Beans Almondine
Dinner: Royal Egg Burgers

Wednesday
Breakfast: Apple Cinnamon Muffins
Lunch: Beef Jicama Tacos
Dinner: Carolina BBQ Ribs with Jicama Slaw

Thursday
Breakfast: French Toast
Lunch: Chicken Salad
Dinner: Meatloaf Burgers

Friday
Breakfast: Gingered Carrot Bread
Lunch: Leftovers
Dinner: Washday Red Beans

Saturday
Breakfast: Bacon Maple Waffles
Lunch: Coconut Chicken Fingers
Dinner: Eggplant Romano

Chocolate Peanut Butter Candies

When I found a recipe for homemade chocolate peanut butter cups recently, I wanted to try it immediately. The only problem was I didn't have any chocolate in the house. Well, that and the fact that each piece contains a full day's worth of carbs. I decided to make my own version and skip the cup entirely. This is now my new favorite chocolate candy!

3 T cocoa powder
1½ T butter, softened
1 T honey
3 T peanut butter
1 T heavy cream

1. Beat 2½ T cocoa powder with other ingredients until smooth.
2. Place in the freezer for 20-30 min until chocolate has set.
3. Spread remaining cocoa powder in a flat dish.
4. Remove mixture from freezer and form 1-in balls.
5. Roll in cocoa powder to coat.
6. Store in refrigerator.

Nutrition Facts

Serving Size 1 candy Serving per Recipe 9

Amount per Serving Calories 69 Total Fat 5.4 g   Saturated Fat 2.2 g   Polyunsaturated Fat 0.1 g   Monounsaturated Fat 0.8 g Cholesterol 7 mg Sodium 35 mg Potassium 31 mg Total Carbohydrates 3.9 g   Dietary Fiber 0.9 g   Sugars 2.1 g Protein 1.7 g