Posts Tagged ‘ketogenic diet’

Low Carb Colcannon

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A few decades ago when I owned a sheep farm, I grew a lot of potatoes and made a lot of colcannon in the winter. This old Irish dish combines smashed boiled potatoes with milk and cream, and incorporates other vegetables according to your fancy. Onion and cabbage are traditional favorites, herbs and greens are common, and others are possible.

These days I want low-carb vegetable dishes, but I still want my easy accommodating colcannon and I have a ton of green garlic and green onions around, so I started there. I write a lot about green garlic and green onions because they are so easy to grow and have available for earliest spring, so chock-full of allacin and various antioxidants, and so very tasty. If you grow no other vegetable, put some small organic onions and at least a few dozen garlic cloves in among your ornamentals in fall (as long as you don’t use pesticides,) and next spring you will have these sweet and delicious vegetables to work with.

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I started with six big green onions, a dozen stalks of green garlic, a head of cauliflower, half a head of cabbage, and butter and cream.

First, cut the florets off the cauliflower and put them in the steamer for half an hour. They need that much steaming time to be soft and smashable. I use my old couscousierre to steam veggies because I like to look at it, and incidental pleasures are half the fun of cooking.

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Wash the green alliums and trim off any yellowing or dry-looking leaf tips. On a large cutting board, slice the washed and trimmed green onions and green garlic into quarter inch cross-section slices.

imageHeat a large skillet over medium heat, put in about 3 tablespoons of good butter, and sauté the greens over medium heat, adding some salt and stirring frequently, until thoroughly cooked, soft, and sweet. Meanwhile, slice the cabbage into very fine slices, discarding any thick ribby pieces. When the green alliums are cooked, scrape them into a bowl, return the skillet to the heat, add another good-sized knob of butter, and put in the cabbage shreds. Cook them over medium heat with some salt, stirring frequently, until very thoroughly cooked and sweet. This takes a while, and you need to keep an eye on the time and open your steamer when the cauliflower has cooked for 30 minutes.

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When the cabbage is cooked, put in the steamed florets and start smashing them with the back of a big wooden spoon. When thoroughly smashed, add half a cup of heavy cream and the cooked green garlic and taste the mixture for salt, correcting to taste. Cook over low heat for another half hour, stirring occasionally, to let the flavors amalgamate. Stir in a generous amount of freshly ground pepper and serve.

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This is the fun part. Serving possibilities are endless. I pan fried some lardons of mild bacon to top it off and put a small steak on the side. It’s so filling that I didn’t eat more than a bite or two of the steak, so now I have leftover steak to plan another meal around.

Unlike potato colcannon, which can get gummy if reheated, the cauliflower version is even better when left over. You can top it with sautéed greens, or a fried or poached egg, or both. A bit of mild cheese could be grated in or gratineed on top, or this could accompany a roasted chicken. It is a wonderful basis for meals in mixed omnivorous-vegetarian crowds, because the vegetarians will find it satisfying on its own or with an egg and the omnivores can have meat on top or alongside and will probably not eat much meat because it isn’t needed.

I do think it’s wise to respect the essentially sweet and delicate nature of this dish, and keep seasoning simple. If you take your time with the sautéing, and use butter, the cabbage and green alliums develop wonderful depth of flavor. Heavy cream is essential in my opinion, and it has a lovely sweet flavor of its own. I also think a key step is to add some salt during the sautéing process so that it cooks into the vegetables well. Just not too much. This all takes some time, about an hour from bringing the green alliums in from the garden to finished colcannon, so there is no point in making smaller quantities. It will get eaten.

 

 

 

Low Carb Easy: The Clay Pot Bake

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When I’m having special friends over for dinner and want to have plenty of time for serious conversation, my favorite weapon is a 14″ Spanish cazuela that I got at a Spanish import store many years ago. Any large clay baking pan would do just as well. The idea is to be able to roast chicken and vegetables together in chosen seasonings and have a veggie-rich low-carb meal come out of one pan without a lot of fuss, and be able to bring the baking dish straight to the table fairly attractively. Dark meat of chicken is ideal for a “mixed bake,” and if you don’t grow your own, get the best pastured chicken that you can lay hands on.

Decide on your seasonings. One of my favorites is a loose paste of a few cloves of garlic, about half a cup of oil-cured black olives, a little salt ( half a teaspoon or so, since the olives are pretty salty,) a sprig of rosemary chopped, the juice of half a lemon, and enough olive oil to form a runny paste in the food processor. Work this paste over eight pieces of chicken thighs and legs and set them in the refrigerator overnight.

Then choose your vegetables. A head of cauliflower cut into florets is top of the list for me because it takes up the seasonings so beautifully. Leave out all the stemmy center, which is a nice break for your backyard goat. I always add a cup of thickly sliced celery and a lemon sliced thin, peel and all. You can put in 7-8 chopped stalks of green garlic at this time, or if you already have some cooked green garlic in the refrigerator, it can go in later with the chicken. Have your veggies prepped in a bag in the refrigerator.

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About forty-five minutes before you want to serve, preheat your oven to 425. Spread the lemon slices in the bottom of the dish and put the other veggies on top. Sprinkle lightly with salt but for the most part they will be seasoned by the chicken. Stick in the oven and roast about 20 minutes. Meanwhile, enjoy some wine and nuts or other nibble with your company. Pull the pan out and arrange the chicken on top of the veggies skin side up. If you like (and I do,) you can also add several stalks’ worth of green garlic at this time before putting in the chicken if you have green garlic waiting, pre-sautéed, in the refrigerator. Glop any remaining seasoning paste on top and pour in about half a cup of rich chicken broth to prevent burning.  Return to the oven and roast until the chicken is done, put the pan on a trivet on the table, provide a large serving spoon and a pepper mill, and eat. That’s all there is to it.

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I find the softened, slightly caramelized lemon truly delicious and include a bit of it in each bite, but dubious guests can shove it to the side of their plate if they prefer and still get the flavor. I only suggest doing this with organic lemons.

Even people who don’t usually eat low-carb will find this a satisfying meal, but you can provide some toasted sourdough bread if you want to make sure.

Berries or dark chocolate or both make a good finish.

A Quick Summer Lunch, and more on fried grape leaves

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Since writing about frying grape leaves crisp in the Crazy Salad post, I have become more and more interested in the range of flavors and textures produced by frying and toasting leaves. Grape leaves remain my favorites, because of the exquisite lemony-sorrel burst that follows the delicate crunch.
Before you try cooking your leaves, please read the part of the Crazy Salad post that deals with selection of leaves. The short version is : chew up a piece of leaf from the exact vine that you are thinking of cooking. If it chews easily, proceed. If you are left chewing what feels like a bit of wet paper between your teeth, rethink or find another vine. That fibrous quality will not go away when cooked in any fashion. I have liked the leaves of my wine grape vines best.
This is an easy and quick impromptu lunch or light dinner, vaguely Greek in its inspiration. Here I used a garnish of fried grape leaves and capers to add tang and herbaceous pizazz to a nice piece of black cod fillet. For each person eating, you need a 4-5 oz piece of Alaskan black cod fillet or salmon fillet, a handful of capers in salt, 5-6 fair-sized grape leaves, a clove of garlic, a small handful of lightly toasted pine nuts, a quarter of a lemon, salt, and 1-2 glugs of good olive oil.
Prep: Rinse the capers of loose salt, soak them in cold water for about 20 minutes, drain, and squeeze them dry one handful at a time. Rinse the grape leaves, shake them dry, snip the stem away, and stack them up for quick slicing. Slice them crosswise into strips about 1/4 inch wide. Salt the fish pieces, not too heavily because the capers will still be quite salty. Chop the garlic.
Cook: Heat a good nonstick skillet that can easily accommodate the fish pieces over medium heat. When it is hot, pour in 2 good glugs of olive oil. I would guess that this is about 2 tablespoons or a little less. Throw in one strip of grape leaf, and if it sizzles and changes color and crisps in several seconds but doesn’t burn, you are good to go. Otherwise, fiddle with the heat and try again. When the heat is right, toss in the grape leaf strips and stir-fry rapidly until they have all changed color and crisped and there are browned but not blackened spots. Scoop them out onto a paper towel to drain. Check crispness. Limp leaves will not give the right effect. Set them aside.
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Wipe out the pan quickly, heat it again, put in the same amount of olive oil again, and add the chopped garlic and the capers. Sauté until the garlic is cooked but not browned at all and the capers have darkened a bit. You aren’t going for crisp this time because it would burn the garlic. When the garlic looks cooked, squeeze in the lemon juice and add the pine nuts. Cook a couple of minutes more and pour out into a bowl.
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Reheat the pan, add a touch more olive oil, and put the fish fillets in skinless side down and cook over medium-high heat until they color an attractive gold in spots. Now turn skin side down and cook to your preferred degree of doneness. Personally, I like salmon medium-rare but black cod cooked until it flakes. Plate the fish, put the caper mixture over the top of each, and finally top with lavish drifts of fried grape leaves.
This is a good healthy dish for ketogenic and low-carb dieters and Paleo dieters, as well as for everyone else.

Red, White, and Blue Cobbler

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The tart or pie cherry is a pretty yard tree all season, and gorgeous in full fruit, with the glowing colors of a Russian enamel. This year my pie cherry tree bore heavily for the first time, and after making a new supply of tart cherry liqueur (no sugar this time,) I made a few cherry cobblers.
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First, catch your cherries. They need to be the bright lacquer-red pie type, not the darker sweet cherries, which will turn a rather dreadful color if you try to cook them.
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Next, pit enough of them to make 1 1/2 cups of pitted cherries. This will serve 2 gluttons or four normal people. I have a pitting device from OXO that pits four at a time, but it’s still tedious work. Be certain to run your clean fingers through the pitted cherries several times to find any pits that you missed, so that no teeth are cracked later.
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If you eat sugar, it’s very simple from here on. Add a handful of wild blueberries or (from my yard) fully ripe clove currants or serviceberries  for the blue element, sweeten to taste, and make your favorite biscuit dough but sweeten it a little more than usual. Put the cherries and berries in a buttered 7 inch tart pan, top with artistic globs of the biscuit dough, and bake at 375 until the dough is done and browning attractively. If you eat low-carb it’s a little more complicated but not much. Sweeten the cherry mixture to taste with half erythritol and half Sweet Perfection oligofructose, working the sweeteners in with your fingers so that they don’t cake, and add a teaspoon of vanilla extract. Make the topping as follows:
1 1/2 cups almond flour
1/2 teaspoon salt
1/2 teaspoon baking powder
1/4 cup of Swerve sweetener confectioners type
1/3 cup Sweet Perfection oligofructose
1/4 cup butter, cold
2 egg yolks
Combine all the dry ingredients in a bowl and stir well with a fork. Work in the butter, cutting it in with the fork until the largest remaining butter pieces are the size of baby peas. Add the egg yolks, working them in with a fork until the mixture is fairly well amalgamated. Drop on top of the cherry mixture in the small buttered tart pan, pat it out just a bit with your fingertips (it will be sticky and messy,) and bake at 375 until the dough is cooked through and coloring. This dough doesn’t brown evenly as sugar-containing doughs do, and you have to watch carefully so that it doesn’t burn. Serve hot with low-carb
vanilla ice cream.
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Happy Independence Day!
The gorgeous image of a cherry branch second from the top was on a Google page and I can’t find an attribution for it. If anyone knows who the photographer is, please let me know so that I can give credit.