Easy Creamy Cauliflower Soup

I'm back with a bang, y'all! I know it's been awhile since I've posted a new recipe, and what better way to celebrate my return than....you guessed it, a cauliflower recipe!! You probably can't believe I found something else delicious to do with our cruciferous friend.

This soup is so easy and the texture is divine. I do realize that this picture doesn't do it justice, but I never promised I was a food photo editor.

This soup has essentially 2 ingredients: green onion and cauliflower. The only other thing you need is a blender -- make sure you get this nice and smooth. You'll be rewarded with a dish that reminds you of a creamy potato soup. This is for a big batch, and you could easily half it. I just prefer to do this once and then enjoy throughout the week. Be sure to re-season -- I find this needs a healthy amount of salt for my tastes.

Let me know how it turns out for you!

Easy Creamy Cauliflower Soup

2 tbps olive oil
3 bunches green onion, chopped (white and green parts)
2 heads cauliflower, chopped into florets (you will puree, so looks do not matter)
8 cups water
Salt and pepper
Goya Adobo Seasoning, optional (no MSG)

Warm the olive oil on low in your pot. Add the chopped onions and cook for about 10 minutes until nice and soft but not brown.

Put in the cauliflower, some salt (~1/2 tsp to start) and 3/4 cup water. Turn heat to medium-low, cover pot, and cook for 20 minutes or until tender. If you half the recipe, this may take only 15 minutes.

Add 7 cups water, bring to low simmer and cook for another 30 min (20 min if half recipe) uncovered until cauliflower is nicely softened.

Let the soup cool a bit and then work in batches to puree the soup to very smooth -- no lumps. You can use a blender (I love my vitamix) or stick blender. This step is key to success here, so be sure you get the creamy texture.

Season the soup with salt, pepper, and adobo (start with 1/2 tsp adobo). Remember that Adobo has salt in it, so taste as you go.

If you want to get fancy, sprinkle some chopped chives on when serving and/or drizzle with excellent olive oil.

Easy Creamy Cauliflower Soup

Sweet and Sour Indian Spiced Red Cabbage

My kids love cabbage, which is a good thing because I serve it often. It cooks quickly, is full of great nutrition, and is wonderfully versatile. After I buy a head of green or red, I shred it up and keep it in the fridge to pull out whenever I want to make it. Throughout the week, I might make up some fresh cabbage salad, add some to chicken for a stir-fry, or just saute it with lemon and garlic for an easy side dish.

This week I had my bag of shredded red cabbage staring me in the face, and I ended up with an absolutely scrumptious indian spiced version with curry. It's a little sweet from the stevia, and a little sour from the vinegar. It was so delicious that we ate an entire head of cabbage in one meal, and my two year old did the most damage. To quote her, "Mmmmm, you put so many spices in my cabbage. It's so tasty---good job!"

The recipe is very simple, and will have your whole house smelling delish. My son came downstairs for lunch and asked with excitement if I had made curried red lentil soup! I feared he would be disappointed, but the four of us fought over every last bite. I can't wait to make it again.

Sweet and Sour Indian Spiced Red Cabbage

2 tsp cooking oil

3 tsp mustard seeds

3 tbsp mild curry powder (I used Vadouvan, which is our favorite) 

1 leek, white part sliced thinly

1/8 cup water

2 tsp chopped garlic

2 tsp minced fresh ginger

1 small chili of your preference (jalapeno or birds-eye, for ex) finely minced--this is 100% optional depending on how spicy you like your food. I didn't use this when I made it for my kids)

1 medium head red cabbage, cored and finely sliced

1/2 tsp stevia powder (to taste--start with less and add as desired)

3 tbsp apple cider vinegar

salt and pepper

Heat the oil in a big pan over medium heat. Add in the mustard seeds and curry powder. This will make a bit of a paste. 

Mustard Seeds and Curry

When the mustard seeds start to pop, add the leeks and the water. Pop a lid on to help the leeks soften, and let that do its work for 3-4 minutes until the leeks are nice and soft. Add the garlic, ginger and chili (if using) and cook for an additional minute.

Now the leek are in the mix

Add in the cabbage. Side note: You may need to add in two sets depending on your pan size. This is no problem, fill the pan and then allow it to cook down a bit and add any remaining cabbage. 

After adding the cabbage (first batch), add in the stevia and the vinegar. Season liberally with salt and pepper.

Cook covered for 15-20 minutes depending on your preference. Stir periodically to keep from sticking to pan. Taste and adjust the seasonings: add salt and pepper as needed, and add stevia for more sweetness or vinegar for added sourness.

Enjoy!

Korean Style Bean Sprout Salad

Bean sprouts are oft overlooked as a veggie option, which is a real shame. I find them to be delicious and a welcome change of pace from the standard cauliflower and broccoli routine. This is a super simple recipe for a traditional Korean side dish. It should take you about 5 minutes to throw together, if that. If it's with dinner, you can even add some tofu or chicken for a delicious meal. 

It has a delightful sesame flavor that I adore. If you are on phase 1, you can drop that and add a little ginger (1 tsp minced) and soy sauce (2 tsp) for a lovely flavor profile without the sesame. I hope you enjoy!

Korean Bean Sprout Salad

1 lb. mung bean sprouts (you need to get fresh, and they don't keep long)

2 tsp minced scallion

1 tsp minced garlic

1 1/2 tsp roasted sesame seeds (you can omit this on phase 1)

1 1/2 tsp salt (adjust to taste) plus some to salt the water

1 1/2 tbsp sesame oil

Boil some water in a pot. Add a bit of salt, and then the bean sprouts. Parboil the sprouts for 2 minutes and then drain well. Run cold water on them to stop the cooking process. Then squeeze the excess water from the sprouts. 

Put the sprouts into a bowl. Toss with the other ingredients.

Serve (how easy was that!)

Marinated Cauliflower Perfection

My husband calls me the George Washington Carver of cauliflower. I'm not sure he means it as a compliment, but I'm going to take it as such. I always liked this lovely veggie, but I have learned to do many many different things with it (as you can see on the blog!). I've made sweet pancakes using cauliflower as flour, tabbouleh using cauliflower instead of bulgur wheat -- so many options!

This week the purple cauliflower in the garden was ready to be picked, and I wanted to do something different with this delicate version. I've tried roasting purple cauliflower before with poor results, and I just didn't want to waste the first harvest from my own garden.

Marinated Cauliflower Salad

So, this lovely marinated cauliflower salad was a perfect and very delicious fit! It's really easy -- lightly blanched cauliflower tossed with a nice vinaigrette and left to soak up the yum. Very refreshing and pretty, even if you only have white cauliflower. I used the purple one and then some extra white -- I had a sense I was going to gobble this up (which I did).

Note: some people do not use capers on ideal protein phase 1. If that's you, just leave them out and add a little extra salt. I've tried it both ways and it's good even without these little gems. 

This is based on Martha Stewart's recipe found here.  I cooked the veg a little longer than she did as it was still too hard for my tastes. I don't want it mushy, but I want it to be ever so slightly softened. I also dropped the oil way down for what I assume are obvious reasons. 

Marinated Cauliflower Salad

1 head cauliflower cut into bite sized pieces

1/2 cup white wine vinegar

1/4 cup chopped green, red or vidalia onion (I like to mix them together)

1 Tbsp. dijon mustard

1/8 cup olive oil

2 tbsp capers 

Course salt and pepper

Bring a pot of salted water to a boil. Drop in the cauliflower pieces and blanch for 4 minutes. Drain, then put in a bowl.

Whisk together all of the other ingredients. Toss with the cauliflower and refrigerate for up to a day to get those flavors absorbed. Recheck the salt and pepper, and serve.

Roasted Green Beans: OMG

This is my latest obsession. I realize that being obsessed with green beans is a touch, well, touched. But you say that because you have not had these: Roasted Green Beans.

It so happens that I like green beans, and I usually saute them up with chicken. Well, that has changed, my friends. One day I was a little short on asparagus but had some green beans prepped and ready, so I threw those in with the other veggies and popped them into the oven.

Let me tell you -- magic happened. The green beans transform into something amazing, a little nutty, a little salty. We are all fighting over them, and the kids may stab each other with their forks trying to get the last one. My own dear mother, who hates -- and I really mean hates -- green beans, loves these. If that doesn't get you, I don't know what will.

It's super easy: toss with a little olive oil, salt and pepper and roast at 425 for about 20 minutes until browned and delish.  Serve (add salt if you like, which I do) and step back to avoid the stampede. I warned you. Note: Try to keep the beans in one layer on the pan so that you don't overcrowd. That makes them steam and we want them roasty toasty.

My friend just made these after she got tired of me talking about roasted green beans. Her email to me: "Amazing…fantastic…YUM!!!" Now go -- make these!

Trimmed green beans all ready for the oven

Roasted green beans looking delicious!

Cauliflower Polenta with Sauteed Peppers

I love creating new tastes. I can truly say that this creation was one of those fluky things that was just magical. This recipe came out of a crazy series of events, including my dad combining two things I served -- mashed cauliflower and some sauteed peppers -- at a dinner I served. I wanted to get some extra flavor out of the cauliflower, so had roasted it. It turned out that getting it nice and crispy prior to mashing gave it a great texture. Then when dad mixed it up with the peppers on his plate -- our new favorite veggie dish was officially invented.

I often use red peppers, but any pepper would be great, including some with heat. In the pic below, I used yellow and red, plus a guallilo I had hanging around. Make this your own.

I always make a humongous batch of this because everyone loves it so much.  This usually involves 4 heads of cauliflower! It's perfect for company or family! So so so good, and very forgiving -- use whatever amounts and flavors you like. I've estimated seasonings here as this is definitely something you need to taste and reseason.

Cauliflower Polenta with Sauteed Peppers

Cauliflower Polenta with Sauteed Peppers
2 head cauliflower, cut into florets
chopped garlic
olive oil
salt and pepper
chicken or veggie broth
4 red peppers, cut into 1" dice

Heat the oven to 450. Spread the cauliflower on a sheet pan, and toss with fresh garlic (I use 3-4 cloves), a spritz of olive oil, salt and pepper. Roast for 20-25 minutes, stirring half way through. You want it to get brown and a little crispy. Be sure the cauli isn't crowded on the pan or it will steam. If you need to, and definitely if you are making a big batch, use 2 pans. Allow to cool.

While the cauli is roasting, you can saute up the peppers. Put a skillet over medium-high heat. Add a bit of olive oil, and then 1 tbsp garlic. Then add in the peppers and some salt and pepper. Cook, stirring frequently, until browned and soft. I like these to get a bit blistered and black, personally. Taste and reseason as needed.

Working in batches with the food processor, pulse the cauliflower to puree to desired consistency. Add in a few tbsp of broth as you pulse to moisten and ease the process, and add salt and pepper with each round. I like it to be mealy so that it has some texture (vs. a mashed style), so I go easy on the broth but heavy on the salt and pepper. Do this with all of the cauliflower and put into a large serving bowl.

Add in the peppers and stir to combine. Taste, of course, and add salt and pepper as needed.

Serve! This reheats beautifully and keeps for several days.

Persian Beef Stew with Rhubarb

I love rhubarb. It's so tart and delightful -- and now that it's spring, it's everywhere! However, since I'm still on Phase 1 and can't mix it with the ever-traditional strawberry, I was looking for a savory application of this unique vegetable. Let me tell you, I've found us a big winner.

This is a delicious stew of meat (I used beef, but lamb would surely be even better), herbs, and lovely lemony rhubarb. It's a classic Persian dish, and I was only too happy to make it for dinner. The tartness of the rhubarb paired beautifully with the herbs and meat, and the texture was velvety perfection.

If you like middle eastern food, you will love this luscious stew.

Persian Beef (or lamb) Stew with Rhubarb
1 leek, finely chopped
1/2 tsp turmeric
2 pounds of lean stew meat (lamb or beef), cubed
8 stalks of rhubarb--washed, dried and cut into small bite-sized pieces
1 bunch of fresh parsley leaves, chopped 
1 bunch of fresh mint leaves, chopped 
Salt and pepper to taste
1/4 tsp stevia powder
Olive  oil
Water

Heat a medium pot over medium heat. Spray a bit of olive oil and saute chopped leeks, with a bit of salt and pepper, until very soft. Add turmeric, stir, add the meat and brown on all sides. Reseason with salt and pepper to taste. Pour enough water to cover the meat. Cover and cook for an hour on medium to low heat.

While that's cooking, heat a saute pan over medium heat. Saute the chopped parsley and mint together (season with salt and pepper) in a bit of oil over medium heat. When the meat has been cooking for 30 minutes, add in the  parsley and mint mixture with the meat and recover. Add water if necessary.

In the same saute pan (which is now empty), lightly saute sliced rhubarbs in a small bit of olive oil for 2-3 minutes on medium heat. Once the meat has been cooking for an hour, add the rhubarb to the pot, lower the heat to a gentle simmer and cook covered for an additional 15 minutes. The meat should be extremely tender and falling apart. If not, keep it simmering until tender.

Taste and add stevia, salt, and pepper to taste, gently stir and cook for an additional 5 minutes.

Serve warm on its own, or over some cauliflower rice. So good!

Inspiration Recipe on Tumeric and Saffron Blog. The pictures there are much better than mine!

Fennel Soup (Dairy Free!)

I really love fennel--raw in a salad, golden and roasted, and everything in between. It's got a slight licorice flavor and is really delightful. So when I saw a super easy recipe for fennel soup, I couldn't resist. The link to the inspiration recipe is below.

On its own, the soup was absolutely delicious. A nice fennel flavor, enhanced by browning in the pan before adding the stock. It's a soup that is lovely in its simplicity. Fennel is an unexpected flavor--it's not something most of us have every day. So, a soup like this that showcases it's uniqueness is a really nice addition to my repertoire.

That said, I added in some rutabega and leeks, mostly because I happened to have them already chopped in the fridge and it seemed like a good idea. I also pureed the soup at the end to give it a nice and creamy texture. Neither of those additions are critical, so play with this and either way you'll keep the fennel as the star of this soup. It's scrumptious with just the fennel, and also great with the leeks and/or rutabega added in. You could even use turnips or green onions, or neither. Very forgiving depending on what you have in the fridge.

I did not find that the rutabega changed the flavor at all, so it really was just a way to add more veggies that I had hanging around. It's a perfect soup with just the fennel, and in fact I usually make it with just fennel!

The soup took all of 5 minutes to prep and less than 30 to cook. A very easy way to enjoy the essence of a delightful veggie!

Fennel soup all pureed and simmering before dinner

Fennel Soup
2 tbsp olive oil
5 fennel bulbs, chopped into 1 inch pieces
1 leek, diced
1 32-oz container chicken broth
salt and pepper to taste

1 1/2 cups chopped rutabega (extremely optional and unnecessary but tasty)

Heat the olive oil in a 4-quart pot over medium heat. Add the leeks (if using) and some salt and pepper, and cook for one minute. Add the fennel and rutabega (if using), reseason with salt and pepper, and cook until golden brown, about 10 minutes.

Add in the broth and simmer for about 20 minutes until all veggies are nice and tender. You can adjust the salt and pepper and serve this right up with the chunky veggies, or use an immersion blender to puree. Whatever you like!

Inspiration Recipe: http://allrecipes.com/recipe/fennel-soup/

Peruvian Style Roasted Chicken

You've likely noticed--we eat a lot of chicken. This was true before the diet, and I expect it'll be the case long after. Given this, I am constantly looking for easy and delicious ways to prepare it! Usually I make boneless chicken breasts, but sometimes I like to make parts or a whole chicken. It's lovely, smells scrumptious, and is good for company -- the meat doesn't dry out and I can prep it ahead.

I love Peruvian chicken. You know it -- the kind that makes you want to keep licking the bones just to be sure you got every bit of flavor and meat. It's garlicky and herby and just so good. This marinade recipe is based on a one I found from America's Test Kitchen. It smells great and you could even reserve some as use it as a dipping sauce for the cooked bird or as a salad dressing. I usually make a double batch!

This roasting method is the same one used by Barbara Kafka -- high heat. It smokes up a bit so put on that exhaust fan and get ready for one of the best chickens you've ever made.

Peruvian Style Roasted Chicken -- Ready to Eat!

Peruvian Style Roasted Chicken

1 3-4 lb chicken (I have done this whole or with parts)

Marinade Ingredients

1 tbsp olive oil

1/4 cup packed fresh mint leaves

2 tbsp salt

6-8 garlic cloves, peeled

1/2 tbsp ground black pepper

1 tbsp cumin

2 tsp smoked paprika

2 tsp dried oregano

Juice and zest from 2 limes

1 tsp minced habanero pepper (optional!)

Put all of the marinade ingredients into a blender and process until smooth. Rub the chicken with the paste so that it's all covered nicely, being sure to get under the skin all around (especially since you won't be eating the skin if you're on IP). Refrigerate overnight (up to 24 hours).

Heat oven to 500 degrees (450 for convection bake). Place chicken on a roasting pan and put in the center of the oven. After 10 minutes, move it a bit to be sure it doesn't stick. Cook for 50-60 minutes until a thermometer reads 165 on the thickest part of breast (175 for dark meat). You don't need to do anything to it while it's cooking!

Once done, slice up and eat! The juices in the pan can be made into a sauce, but be sure to skim the fat off first!

Cucumber Radish Salad

I'll say it -- I love fresh veggies. I love to make little salads and slaws. It's true. Unfortunately, my husband does not like these tasty creations, so I make them for myself when I'm home alone. Today was just such an opportunity, and this quick salad did not disappoint.

This is just about exactly from a recipe I saw in Real Simple (but with much less oil), and my recollection is that the original recipe was 100% on program. Sadly, I lost the page I ripped out but no matter! The recipe is very forgiving and you can add in anything you like. Crisp, refreshing and, well, perfection.

One important note: the veggies pickle a bit if left to soak. I prefer this salad made shortly before I eat it, rather than making ahead. It's still good, but more like pickles later.

Cucumber Radish Salad

Cucumber Radish Salad
4 persian cucumbers, sliced
4 radishes, sliced into half moons
1 small shallot, sliced paper thin
1 tbsp. apple cider vinegar
1 tsp. olive oil
1/2 tsp. sea salt
ground pepper

Mix it all in a bowl. Eat and enjoy!

Turnip and Leek Kugel

In getting ready for Passover this year, things were very different. I usually bake up tons of different desserts and work with my mom to plan ridiculous menus for the two seder nights. I knew that this year I could not surround myself with a full day of baking sweets and survive unscathed. So, I chose to focus on savory items that are 100% on program and absolutely delicious.

I'm fortunate in that my mother, who shares the cooking with me for this holiday, is so committed to my family's dieting success that she arranged the entire menu around us. We made roasted cauliflower and other veggies, chicken, my middle eastern meatballs with red pepper sauce, and lots of other goodies. We also cut way back on the treats, and I only baked up one thing with my son as a special holiday goodie.

At the last minute, I had a light bulb go off -- what about a turnip kugel? Kugel translates to pudding, and it's a side dish that can be made sweet (as in a noodle kugel) or savory (often potato or zucchini). It's kind of a casserole with eggs and veggies.

I've actually never even made a potato kugel as starchy veggies don't really do it for me, but for some reason I got a bug about making turnips into something extraordinary this year. Surprisingly  there was not a recipe to be found for a mock potato kugel made out of turnips. Has no one thought of this before? No matter--I worked it out for all of us. I based the recipe off of the Lacy Potato Kugel recipe in the Kosher Palette Cookbook (this recipe is delicious as is, but of course has potatoes and potato starch so definitely not allowed!). It does have more oil that I typically use for a veggie, but for a holiday and a recipe we can eat on program I was willing to make a special allowance.

I did a test run a few days before the holiday and we gobbled it all up for lunch. It tasted like potato latkes, and what could be wrong with that! At the seder, just about everyone complimented the dish and all were shocked when the true root was revealed as turnips. This recipe is a definite keeper for our family -- hope you enjoy.

Turnip and Leek Kugel

Turnip and Leek Kugel
6 large turnips (you are trying to approximate 6 large potatoes)
3 splenda packets
4 leeks, 2 diced finely and 2 chopped 
4 large eggs, lightly beaten
5 tablespoons oil
2 -3 teaspoons salt
fresh ground pepper
2/3 cup chicken broth
1/4 cup oil

Preheat oven to 500 degrees (you can wait a bit to do this).

Sauté diced leeks until nicely caramelized and golden. This will take about 15 minutes.
While leeks are caramelizing, grate turnips using the fine (smallest holes) disc in the food processor. I didn't have this blade, so I grated with the larger holes disc and then put the standard blade in to process further. You want the turnips to be grated very finely.


Place the grated turnips in a large bowl. Cover with water and add in the splenda packets, and allow to soak for 20 minutes. This is intended to remove some of the sharpness. Strain the turnips and squeeze out as much liquid as you can. Place turnips into a large mixing bowl.

Grated turnips after soaking and squeezing excess moisture

Process the remaining two leeks in the food processor (use the same blade you did for the second processing of the turnips). Pour that leek pulp into the same bowl as the turnips. 

Stir in eggs, 5 tbsp. oil, salt, pepper and caramelized onions.

Microwave the chicken stock for 1 minute, then pour into the mixture and stir thoroughly.
Pour 1/4 cup of oil into a 9x13 baking pan and heat in oven for about a minute. Do not allow oil to burn.

Carefully pour mixture into pan and bake for 20 minutes. After 20 minutes, reduce heat to 400 degrees and bake for 40 minutes or until the top is a deep golden brown.

Serve and enjoy (or, as I did, refrigerate until the next day and then serve)!

Frosty - esque Milkshake with Dark Chocolate Pudding Packet

I've been experimenting a bit with my daily carb counts. The original impetus was that I had a number of weeks with ~1 pound losses, and for me that really wasn't cutting it. This diet is just too intense for one little pound! In any case, I have been playing with making chocolate shakes using the dark chocolate pudding packet (4 carbs) instead of the chocolate drink mix packet (7 carbs).

Does it matter?? I truly have no idea, and I haven't been able to tell one way or the other if counting carbs to this level has any impact on my week. That said, the shake I came up with using the pudding is super creamy and delicious. It reminds me of a Frosty from Wendy's (not that I've had one in years, so if you have had one recently I could be way off here!). The texture is thick and delicious, and I eat it with a spoon. It makes enough for a few small cups, so I really feel like I'm getting a big treat.

Experiment with your favorite flavor add-ins: peppermint, almond extract, cinnamon, chili pepper -- any of these would be fun!

Frosty Milkshake Using Ideal Protein Dark Chocolate Pudding  -- it made 4 cups like this one!

Frosty - esque Milkshake with Dark Chocolate Pudding Packet
1 cup water
Dash of stevia to taste
Dash of salt
Flavor add ins (try a variety): Walden Farms Chocolate Syrup, Walden Farms Marshmallow Fluff, Almond Extract, Vanilla Extract, Cinnamon, Peppermint Extract, Chili Pepper or Cayanne (goes good with the almond and/or cinnamon.
1 Ideal Protein Dark Chocolate Pudding Packet
10 ice cubes (adjust amount for taste and consistency)

Put the water, stevia, salt and flavor add ins into a blender pitcher. Add in the pudding packet. Blend on low to combine all ingredients well. Scrape down any powder from the sides to be sure everything is well incorporated.

Add in the ice. Start blender on low (I use level 3 on my Vitamix) to break up the cubes, and work up to high (level 8 or so). Blend until all of the ice is incorporated and the mixture is very creamy. It will have expanded by more than double, and the color will change from dark brown (color of the pudding) to a very light creamy brown.

Enjoy!

Tacos with Roasted Red Pepper Salsa with Lime and Cilantro

Tacos are always a great hit in our family (we are not so different from most families, it seems). Before Ideal Protein, I would often use soy meat in place of ground beef so that we could enjoy cheese with the tacos. Now I use extra lean ground beef and an easy spice mix, and no cheese while on Phase 1. Note that commercial taco seasonings almost all have sugar and/or corn meal, so they are not allowed. This mix is just as tasty and very easy to put together. It's also super forgiving, so if you don't have an ingredient don't sweat it at all. The chili powder, salt and garlic are the base, so try to include those. You could even make a big batch and save it in the spice cabinet for the following week.

Transitioning our family fave to a low-carb version was so easy and super delicious that no one misses the taco shells. I make the meat and then serve a smorgasbord of toppings for everyone to make their own. My son and I like to make big salads, and hubby likes to use the romaine lettuce leaves as shells for taco wraps. Everyone's a winner! Toppings at our house include: romaine lettuce, radishes, red or green onion, cilantro, jalapenos, cucumber, bell peppers (raw or roasted), hot sauce, and so forth. The kids often also have tomatoes, salsa and avocados (mmmm---I do miss avocados!).

We really try to steer clear of restricted veggies, including tomatoes, so I came up with the roasted red pepper salsa. It was so good that the toddler took a bowl of it as soup for lunch the next day. I can't wait to make it again!! I didn't even chop anything, just threw it all into the Vitamix and voila.

Tacos with Homemade Seasoning

Ingredients
2 lbs extra lean ground beef
1 tbsp minced garlic
2 chopped green onions, white parts (save the greens for your toppings bar)
2 tbsp chili powder
1 tsp adobo seasoning without MSG (if you cannot find this, just use 1/2 tsp each of garlic powder and onion powder, and then add 1/2 tsp to the salt below)
1/2 tsp dried oregano
2 tsp ground cumin
1/2 tsp salt (I use sea salt or kosher salt)
Ground cayenne pepper to taste

Heat a skillet over medium heat. Add in the beef and begin to brown. When it's about halfway cooked, add in the spice mixture and continue cooking until completely browned. If it is too dry, add a few tsp of water to help create the sauce (this will depend on the fat content of the meat). Note: if the fat content is high, you can fully cook the meat, drain the fat, and then add the spices.

Serve the meat with all of your delicious toppings for wonderful taco salads or lettuce wraps!

Taco Salad

Roasted Red Pepper Salsa with Lime and Cilantro
1 16-oz jar roasted red peppers (with no oil or sugar used), drained
1 tbsp minced garlic
1/4 of a small red onion or one shallot
Handful of cilantro
Juice of 2 limes
Salt and pepper
Jalapenos or other hot peppers to taste (I left these out so the kids could eat it)

Throw everything into a blender or food processor. Puree until smooth but still chunky. Taste and adjust seasonings. Serve and enjoy!

Roasted Red Pepper Salsa with Lime and Cilantro

Slow Roasted Lemon Ginger Salmon

I love cooking fish. First of all, it's not chicken breasts so in our house it's got points just for that. Second, it's very quick and easy--and of course delicious. So when my parents were kind enough to bring over a beautiful fresh filet of salmon, I was only too happy to cook it up!

Usually, I broil fish because I like a nice browning on top and on the edges. However, if you've never slow roasted a salmon filet you are in for a serious treat. This cooking method takes longer, obviously, but it's super easy and makes for a melt-in-your-mouth moist texture that is incredibly delicious. So good.

Bonus: If you are prone to overcooking things, this method is about to be your new best friend. Because it's slow cooking, it's a little more forgiving. It's great for anytime, but especially if you have to make the fish ahead (for example, if you are having company) -- cook it earlier and then serve at room temp. Perfectly moist and amazing.

You can make this recipe with nearly any flavor that appeals to you--a quick spice mix would be all you need. I kept it subtle with this lemon ginger treatment (and of course we are usually putting chilis on at the table!). Try it and let me know what you think -- you may never go back to broiling fish again!

I served with garlic lemon broccoli. I'll post that recipe soon.

Slow Roasted Lemon Ginger Salmon Filet

2 lb boneless salmon filet (I used skin off, but you can also cook with the skin on)

1 tbsp. minced fresh ginger
juice of one lemon
1 tsp. olive oil
1 tsp. chopped chives
sea salt and pepper

Heat the oven to 250. Place the salmon on a baking sheet (skin side down if you have skin on) that you've sprayed lightly with cooking spray. Make sure the salmon has been out of the fridge for about 30 minutes so that you are not putting it into the oven cold.

Mix together the ginger, lemon juice, olive oil, chives, salt and pepper. Feel free to add some red pepper flakes, a bit of soy sauce, whatever you like! The sauce should be a bit on the pasty side. Spread it all over the fish. Sprinkle a little more salt on top as desired.

Pop in the oven and roast for ~40-50 minutes. It's done when the flesh flakes apart easily, or when you stick a knife in and it goes in easily. I usually press on the flesh to gauge doneness by the firmness of it.

Note: If you precut the fish into portions, you may find the fish done closer to 30 minutes. For my big piece, It took about 45 minutes at 250 degrees (convection bake).

Slow Roasted Salmon -- Ready to Go Into the Oven

Slow Roasted Salmon -- Cooked and Ready for Dinner!!

Pot Roast...Mmmmm

I'll admit it. This is my first ever pot roast. My mother never, and I mean never, made a pot roast so I've never had it before. My husband, on the other hand, grew up eating it nearly every day. So, I thought I would give the old chicken breast a break and go for the gold -- and it really paid off.

This recipe is based on one I saw on Trisha Yearwood's Southern Kitchen on Food Network. She kept it simple. I meant to do that too, but in the moment I added garlic and rosemary to add some flavor. What I love about this recipe is, unlike many pot roast recipes, there's no wine or mushroom soup or anything like that so it's 100% on the Ideal Protein program. Just a few simple ingredients and oh so delicious.

You could serve with any veggies. I served with some sauteed green cabbage. Roasted turnips and some broccoli would also be perfect. I chose not to cook turnips in with the roast as I didn't want the fat, but you definitely could and it would be so so tasty.

We ate half and I froze the other half for another night. My son is constantly asking for me to defrost it, so I know it was a hit for sure!

Low Carb Pot Roasted with Sauteed Green Cabbage

Delicious Pot Roast
One 3.5-pound boneless chuck roast (you could do larger also)
Sea Salt
Freshly cracked pepper
2 leeks thinly sliced
1/4 cup apple cider vinegar
3 Tbsp. crushed garlic
2 sprigs fresh rosemary (or 2 tsp. dried)

1. Take a disposable foil pan and line it with a piece of aluminum foil large enough to wrap the whole roast. Add the sliced leeks to the foil.
2. Liberally salt and pepper the roast. Place the roast on the leeks.
3. Cut a few slits and stuff the garlic into the roast. Rub some of the garlic on the outside as well.
4. Place the rosemary sprigs at the bottom of the roast.
5. Pour the vinegar around the roast.
6. Now fold the foil around the roast to completely close it in. Add about an inch of water to the pan around the wrapped roast.
7. Bake at 450 for 3-4 hours, until the meat is fork tender. Check during cooking and make sure that there is water in the pan -- if not, add some in.
8. When it's done, pour the juices into a measuring cup. Transfer the roast to a platter and let rest for 15 minutes before slicing, tenting with foil to keep warm. Skim the fat off of the juices.
9. Slice the roast and serve with the juice.

Adapted from Trisha Yearwood's Roast Beef Recipe:
http://www.foodnetwork.com/recipes/trisha-yearwood/roast-beef-with-gravy-recipe/index.html

Stir-Fried Teriyaki Tofu and Veggies

After four months, my son is really getting annoyed that we seem to eat chicken breasts every night. What's for dinner, he'll ask, and then respond with a massive groan when I reply with the old favorite. So I decided to add in a tofu stir-fry each week to try and mix things up a bit. I love the texture of this tofu -- crisp on the outside and gently soft on the inside. It's very much comfort food, despite the fact that my mother definitely never made it!

Stir-fried Tofu with Chinese Broccoli

Because I am measuring my protein and vegetables, I make this in two pans (one for tofu and one for veggies) and then combine when I plate it up. You can very easily cook the tofu first, put to the side, cook the veggies, and then combine all at the end and add in the sauce. Whatever works best for you.

You can make this with any vegetables you want. This week I used Chinese broccoli, green cabbage and scallions. Celery (if you like cooked celery, which I do not) would also work well, and jicama would add a little crunch a la water chestnuts. 

The teriyaki sauce is so easy to throw together and it's really delicious. It's the vanilla extract that really makes the difference. You could also use this sauce with chicken, beef or fish!

Enjoy!

Stir-Fried Teriyaki Tofu and Veggies

Serves 3-4 . Recipe is easily halved.

2 14-oz. packages of extra-firm tofu

Olive oil

1 tbsp chopped garlic

2 tsp minced ginger

6-8 cups of chopped veggies: broccoli, green cabbage, scallions--whatever you like

Teriyaki Sauce:

1/2 cup soy sauce

1/4 cup rice vinegar

1 1/2 tsp minced ginger

1 tbsp minced garlic

1/4 tsp stevia powder

1 tsp vanilla extract

Combine all of these ingredients in a bowl and put to the side.

1. Dice the tofu into small cubes.

2. Heat a non-stick skillet over medium high. Spray with olive oil, then add in 1/3 of the garlic and ginger. Heat, then add in half of the tofu. You want each piece of the tofu to touch the skillet, so you do not want to cook both packs of tofu at the same time. Cook until brown on one side, then stir and continue cooking until browned all over. This will take 5-7 minutes total. 

3. Repeat with the second batch of tofu. Put all of the tofu on a plate to the side.

4. If you are making in separate pans: while the tofu is cooking, heat another non-stick skillet over medium high heat. Spray with olive oil, then add in 1/3 of the garlic and ginger. Heat, then add in the vegetables. Cover for about 2 minutes to help get the process going and then finish uncovered. 

5. Add all of the tofu back to the original pan over medium heat. Reheat and add in half of the sauce. Stir well and allow to heat through.

6. Add the remainder of the sauce to the veggies, stir to heat through.

7. Plate up some tofu with some veggies. If you like, add hot peppers, hot sauce, or chopped cilantro (or both).

Note: if you aren't focused on measuring tofu and veggie portions, you can make this all in one pot. Proceed with steps 1-3, then for step 4, use the same pan you were using before. Once the veggies are cooked, add the tofu back into the pan and add all of the sauce in and stir well. Give everything a few minutes in the pan to meld together and then serve.

Turn Kale into Tabbouleh

I admit it--I really never liked kale very much. And by not very much I mean not at all. Every fall, I get a little depressed because I know that the produce box (we get a weekly CSA delivery) is going to be full of kale. Just to use it up, I make kale chips which the kids like. I don't know what it was, but it just didn't do it for me.

Well, my friends, all that has changed -- I have discovered massaged kale salads!! Massaging the raw kale softens it and creates a super silky texture without cooking. The best part of this recipe is that it tastes just like tabbouleh -- lemony and garlicky, and almost like parsley -- but it's kale, a superfood! And the whole massaging process is rather relaxing, sort of like kneading bread but without the carbs.

I know what you must be thinking--massaging kale??? This sounds ridiculous and perhaps a bit inappropriate. I promise, this is absolutely a technique and it's used by many a 'real' chef.

If you google massaged kale salads, you'll find people adding in apples, mangoes, nuts, pumpkin seeds--all sorts of yummies. A lot of those things are not Phase 1 on Ideal Protein, but there are still so many things you can do with this recipe. Use this as a base and then add in the things you love--I've noted a few suggestions for you! Let me know what you include.

I hope you enjoy -- I am making a second batch right now, and I'm hiding some to make sure I get to take it for lunch tomorrow!

Massaged Kale Tabbouleh Salad
2 bunches of fresh kale, about 8 cups (it shrinks down to about half)
2 lemons
4 cloves minced garlic
2 tbsp. olive oil
2 tsp. Sea Salt
Pepper
Add ins to pick as you like (chopped, of course):  red pepper (raw or roasted), red onion, scallions, cucumber, jicama (could serve as a pseudo-apple! Include chopped or jullienned), soy nuts....


1. Take the kale off of the ribs. You can see below I've done this with half of the kale so far.

Removing the kale leaves from the ribs

2. Wash the kale well and then slice thinly.
3. In a large bowl, put the kale, juice of the lemons, olive oil, the salt and some pepper.
4. Get your hands in there! Massage the kale until it softens and wilts--about 3 minutes.
5. Put in your add-ins--for my first batch I used roasted red pepper and scallions. Adjust the lemon and seasonings as well (I add more lemon cuz I love it, and usually a touch more salt).
6. Enjoy! Or wait. The longer this sits, the better I think it gets!!

Massaged Kale Salad -- So Good!!

Cauliflower "Hummus" Dip

My family eats a lot of hummus. Both of my kids will eat it with a spoon, with veggies, crackers -- you name it. This version can't really claim to be true hummus, but it's a tasty and garlicky dip that hits the spot. Perfect to put out at a party, or to have for lunch with some celery, cukes or peppers to dip. What a great way to break up the 2 cups of veggies!

Cauliflower Hummus Dip

Cauliflower "Hummus" Dip
1 head of cauliflower, chopped (I used an extra head already roasted from the night before)
Chicken stock
Juice of half a lemon, or more to taste
2 tsp. olive oil
1 tbsp Roasted garlic  (raw is fine if that's what you have)
Salt and pepper to taste
Spices to taste (I often use Za'atar, sumac, hot sauce)
Fresh herbs to taste

If your cauliflower is raw, put in a pan with about 1/2 cup of the chicken stock. Bring to a boil, and then simmer covered until the cauliflower is very tender. Allow to cool.

Into a blender or food processor, add the cauliflower, lemon juice, olive oil, garlic, and some salt and pepper. If you like, add in spices and/or some fresh herbs -- rosemary would be tasty, for example, as would some hot chilis. I really like za'atar and sumac, which are middle eastern spices.

Add in just enough chicken stock to allow the processor/blender to move freely. Whip up until it's a very smooth puree. Taste and adjust spices. When serving later, retaste and adjust spices as needed. I added a touch more salt and a little more garlic.

Enjoy!

Curried Cauliflower Soup

Yesterday was absolutely freezing here in DC -- snow, freezing rain and general yuckiness all around. So...time for soup. This was a super quick and easy soup made with cauliflower and turnips, flavored with curry--always tasty with cauliflower. It was a nice change of pace to have veggies as soup, as I usually roast everything. Hope you enjoy!

Mmmm -- Curried Cauliflower Soup

Curried Cauliflower Soup

Olive Oil

1 leek, chopped

1 tbsp. minced garlic

1 tbsp. minced fresh ginger

1 tbsp. curry powder

2 tsp. garam masala

1 head cauliflower, chopped

2 medium turnips, diced

1 qt (1 box) chicken stock -- I used Imagine Kosher Organic Chicken Broth, no carbs and 5 calories. You could use water instead, and add a little extra salt and adjust the spices to add a bit more flavor.

Salt and pepper to taste

Chopped cilantro to garnish (if desired)

Heat a soup pot over medium heat. Spray with olive oil (I use a Misto), allow to heat, and add the leek. Cook until leek is tender, about 5 minutes. Add the garlic, ginger, curry powder and garam masala and cook, stirring, until fragrant, about one minute. Add the cauliflower, turnips, water or stock, and salt and pepper to taste and bring to a boil. Reduce the heat, cover and simmer 30 minutes or until the veggies are nice and soft.

Using an immersion blender, purée the soup until smooth. If you don't have an immersion blender, you can use a regular blender or food processor--work in batches and put a towel over the top to avoid getting splashed. Don't put the blender lid on as you will trap steam and cause an explosion and possibly burn yourself. 

Add freshly ground pepper and salt to taste. Serve, garnishing each bowl with chopped cilantro if  desired.

Thai Style Flank Steak Salad

I love Thai food, and I really miss it while on the IP program. This dish is my attempt at recreating the essence of the traditional dish Nua Nam Tok, a grilled steak salad with a spicy lime dressing. I haven't been able to find carb-free fish sauce, but this version definitely hit the spot. The recipe is very easy--just broil or grill the meat and then toss with the herb dressing. The dressing is tart and sweet and yummy, and the mint and cilantro add a great note!

Thai Style Flank Steak Salad with a Lime Soy Dressing --  Low-Carb and Sugar Free!

Thai Style Flank Steak Salad with Lime-Soy Dressing
1/4 cup soy sauce
1/2 tsp ground pepper
2 stalks minced fresh lemongrass (about 1/4 cup)
One 2.5 lbs flank steak

1/2 cup fresh lime juice
1/4 cup soy sauce
1 tsp crushed red pepper flakes (to taste)
1/4 tsp. stevia powder
2 shallots, very thinly sliced
1/2 cup chopped mint leaves
1/2 cup chopped cilantro

In a large pan, combine the soy sauce, pepper and 2 tbsp of the lemongrass. Put the flank steak in the pan and turn to coat. Marinate for 30 minutes at room temperature. If you want to marinate longer, pop back in the fridge. Remove from refrigerator 30 minutes before you plan to cook so that it can come to room temperature (important for even cooking).

To make the dressing, combine the remainder of the lemongrass with the lime juice, soy sauce, red pepper, stevia, shallots, mint and cilantro. Combine well and put to side. Bring to room temperature when you do the same with the meat.

Broil in the oven on one side until nicely browned, then turn over and cook under the broiler until it reaches desired doneness. It should be browned on the top as well. I cooked to medium and it took about 10 minutes per side. You can also grill on a gas or charcoal grill, which would be delicious.

Remove steak from the oven. Let stand for 10 minutes.

Slice the steak into thin slices. Toss each portion in the bowl of dressing, and then serve on top of a nice bed of salad. Top with additional dressing so that each salad has a nice amount of the herbs, shallots and juice.

Enjoy!