Friday, November 14, 2008

Low Carb Vegetable Recipes

Turnip fries

Peel turnips, slice them in strips and place on a cookie sheet sprayed with Pam olive oil, seasoned with salt, cayenne and baked for 30 minutes. (15 minutes on each side) turning once.

(to remove the turnip taste:
After you slice them, soak them in ice water, sea salt and a couple of tablespoons of heavy cream for about 15 minutes. Then rinse and dry them well before baking.)

Shredded turnips fried in bacon fat with minced onions make great hash browns.

Diced turnips are delicisious in corned beef hash.

Turnip recipe

2 medium turnips, cubed
2 tbs butter
2 tbs splenda

cook the turnips in slightly salted, boiling water and cook until soft (about 10-15 minutes). drain off water, mash turnips, add butter and stir to melt, add splenda and stir and serve.

Creamed Cauliflower

head of fresh cauliflower
1/2 cup of heavy cream
1 cup of grated cheddar cheese

Cut up cauliflower and cook in water until tender.
Drain or let it cook off.......Add cream and cook till it thickens about 5 minutes.
Mix in cheddar cheese and let it melt.

Cabbage Alfredo

Thinly sliced cabbage "noodles"
1-2 T Butter
1/4c cream
1/4 c dry grated parmesan

Brown cabbage in butter until tender and crispy. Add 1/4c cream and 1/4 c dry grated parmesan cheese. Salt and pepper to taste.


1 cup heavy cream, whipped
8 ounces cream cheese, softened
8 ounces sour cream
3/4 cup granular Splenda or equivalent liquid Splenda
2 teaspoons vanilla
Fruit, not included in the counts

Beat the cream cheese, sour cream, Splenda and vanilla until smooth. Fold in the whipped cream. Serve with fruit, if desired.

Makes 4 cups or 6 servings
Do not freeze

With granular Splenda:
Per Serving: 366 Calories; 36g Fat; 5g Protein; 7g Carbohydrate; 0g Dietary Fiber; 7g Net Carbs

With liquid Splenda:
Per Serving: 354 Calories; 36g Fat; 5g Protein; 4g Carbohydrate; 0g Dietary Fiber; 4g Net Carbs

6 boneless chicken breasts
Salt, pepper, and desired seasonings to taste
8 ounces fresh mushrooms, sliced
1 green pepper, chopped, about 6 ounces
1/2 cup onion, chopped, 2 1/2 ounces
1 clove garlic, minced
8 ounces cheddar cheese, shredded

Flatten the chicken, if desired; sprinkle with desired seasonings. Grill until done to your taste. Meanwhile, sauté the mushrooms, green pepper, onion and garlic in butter until tender. Place the grilled chicken on a baking sheet, cover with the vegetables, then smother with cheese. Bake at 350º about 5 minutes, until the cheese is melted.

Makes 6 servings
Do not freeze

Per Serving: 332 Calories; 18g Fat; 38g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

Hands-on time: 10 minutes
Time to table: 35 minutes
Serves 4

1 pound zucchini, cut into thirds lengthwise, then into sixths
2 green onions, cut into lengths
1 tablespoon olive oil
Salt & pepper to taste
1 ounce feta cheese

Preheat oven to 375F. Toss zucchini, onions, olive oil, salt and pepper and feta in a large bowl. Arrange in a baking container with room enough to spread evenly in a single layer. Roast for about 25 minutes, stirring after 10 and 15 minutes, until zucchini are cooked but still quite firm.

Per Serving: 71Cal; 3g Protein; 5g Tot Fat; 2g Sat Fat; 5g Carb; 1g Fiber; 98mg Sodium; 6mg Cholesterol; Weight Watchers 1 point


4 tablespoons butter
1 1/2 pounds yellow summer squash, sliced thin, 7 medium *
Small onion, sliced or chopped, 2.5 ounces
1 clove garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon Italian seasoning
1/4 cup fresh parsley, chopped
8 ounces Monterey jack cheese, shredded
2 eggs
1/4 cup heavy cream
2 teaspoons Dijon mustard

Sauté the squash, onion and garlic in the butter in a large skillet until tender and slightly browned. Sprinkle in the seasonings while cooking the squash. Put the squash mixture in a greased 10-inch quiche pan; mix in the cheese and parsley. Whisk the eggs and cream in a small bowl; whisk in the mustard. Pour the egg mixture over the squash; mix in gently. Bake at 375º for 25 minutes. Let stand a few minutes before cutting.

Makes 6-8 servings
Freezing not recommended

* Or zucchini

Grilled Asparagus and Spinach Salad

If you're eating this salad as one course of a meal, consider this recipe about 2 servings. But if you're like me and like a really big salad as a meal on its own, call this one serving and perhaps toss a handful of chickpeas into it to make it more filling.

8 ounces asparagus, tough ends snapped off
olive oil spray
salt and freshly ground pepper
4 ounces baby spinach
2 tablespoons chopped walnuts (may omit or substitute chickpeas)
Smoked Paprika Salad Dressing (see below)

Set a seasoned grill pan over medium-high heat. While it is heating, snap off the tough ends of the asparagus, place it in a dish, and spray it lightly with olive oil (just a couple of quick sprays). Sprinkle with salt and pepper, and toss to distribute the oil and seasonings.

Put the asparagus on the grill and cook, turning often, until just beginning to brown in places but still crisp and bright green, about 5 to 8 minutes. Remove from heat and cut spears in half.

Toss the spinach with the dressing and arrange in two bowls or plates. Divide the asparagus between the two salads, and sprinkle each with a tablespoon of walnuts.

Makes 2 standard servings. Each serving, with walnuts but excluding dressing: 60 Calories (kcal); 4g Total Fat; (47% calories from fat); 4g Protein; 5g Carbohydrate; 0mg Cholesterol; 46mg Sodium; 3g Fiber. Weight Watchers 1 Flex Point.

Without walnuts or dressing: 36 Calories (kcal); 1g Total Fat; (30% calories from fat); 3g Protein; 5g Carbohydrate; 0mg Cholesterol; 46mg Sodium; 3g Fiber. Weight Watchers Core/ Zero Points.

Smoked Paprika Dressing

2 tablespoons water
2 tablespoons lemon juice
1 teaspoon white organic miso
1 tablespoon Nayonaise (or other vegan mayo) OR silken tofu
1 tablespoon white wine vinegar
1 clove garlic
1 teaspoon ground flax seeds
1/2 teaspoon paprika
small amount of sweetener to taste, just enough to offset the lemon juice (I used a tiny scoop of calorie-free stevia.)

Put all ingredients into a small blender and puree until smooth. Let rest for at least a half hour to allow flavors to develop. Makes about 4 servings (enough for 4 standard-sized salads).

Per serving (using fat-free Nayonaise and stevia): 12 Calories (kcal); trace Total Fat; (23% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 82mg Sodium. (Calories and fat grams increase slightly when made with other mayo or sweeteners.)

Tofu-Spinach Lasagna

If you're wary of replacing the dairy in your recipes, never fear—blended tofu makes a great substitute for soft cheese.

1/2 lb. lasagna noodles
2 10-oz. packages frozen chopped spinach, thawed and drained
1 lb. soft tofu
1 lb. firm tofu
1 Tbsp. sugar
1/4 cup soy milk
1/2 tsp. garlic powder
2 Tbsp. lemon juice
3 tsp. minced fresh basil
2 tsp. salt
4 cups tomato sauce

• Cook the lasagna noodles according to the package directions. Drain and set aside.
• Preheat the oven to 350 degrees F.
• Squeeze the spinach as dry as possible and set aside.
• Place the tofu, sugar, soy milk, garlic powder, lemon juice, basil, and salt in a food processor or blender and blend until smooth. Stir in the spinach.
• Cover the bottom of a 9-inch-by-13-inch baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third of the noodles). Follow with half of the tofu filling. Continue in the same order, using half of the remaining tomato sauce and noodles and all of the remaining tofu filling. End with the remaining noodles, covered by the remaining tomato sauce. Bake for 25 to 30 minutes.

Makes 6 to 8 servings

Cream of "Whatever" Soup

1 cup ff milk
2 tbsps arrowroot powder (or cornstarch if you can't find the other)
1 tbsp butter substitute of your choice
1-1/2 tsps chicken boullion
1/2 tsp salt
pepper if desired

Put all in a 2 cup glass measuring cup and nuke for 1 minute, stir well (using a small wire whisk if you have.) Nuke another minute, stir again. Repeat if necessary till nice and thick.

Cream of Mushroom Soup

Add to Cream of Whatever before cooking:
1 small can mushroom pieces, chopped fine in a mini chopper

Cream of Celery Soup

Saute 1/2 cup chopped celery till tender, add to Cream of Whatever before cooking.

Cabbage and Sausages

Just cook cabbage until tender-crisp, not soggy. Sauteed with some Field Roast sausage (my favorite "faux sausage" in the world, but use whatever you like) and really, how can you go wrong?

This hardly needs a recipe but:

4 cups coarsely chopped cabbage
1/2 cup chopped onion
2 Apple-Sage style Field Roast sausages, sliced
wee bit of olive oil
splash of cider vinegar
salt and pepper to taste

Sautee Field Roast sausage slices with onion over med. heat until they start to brown. Add cabbage and cook, stirring frequently, until cabbage is done. Sprinkle with vinegar, salt and pepper to taste.


(Makes 6 servings. 7.5 carbs per serving.)

1 T macadamia or olive oil
1/2 cup roughly chopped macadamias
1 small onion, chopped
2 teaspoons grated ginger
3 cups diced or canned pumpkin
1 small tart apple, chopped
3 cups chicken or veggie stock

Sour cream for topping
Halved macadamias, roasted for garnish

Heat oil in a heavy based pan; add the macadamias, onion and ginger and sauté for 2 - 3 minutes, or until golden brown. Add the pumpkin and apple and cook 2 - 3 minutes then pour over the stock. (If using canned pureed pumpkin, add only the apple in the step above, and add pumpkin now.) Cover and simmer for 20 minutes or until pumpkin/apples are soft. Transfer mixture to a blender and process until smooth and creamy.

If you are making this ahead of time, pour it into a large saucepan to simmer on the stove to keep it warm.

Serve in large bowls with a swirl (about a T) of sour cream and a few roasted macadamias tossed over for garnish.

Hope you like this!

Grilled Zucchini & Squash
These taste great!

* 1 c zucchini
* 1 c squash
* 1 ds seasoned salt
* 1 ds Pepper
* 1 ds Soy Sauce

Slice your squash and Zucchini longways; you can also add a dash of soy sauce on them and then put your seasoned salt on them, and grill till they look done.

Party Fauxtatoes

* 2 lb diced turnips
* 1 Onion
* 1 lb Sour Cream
* 4 oz Cream Cheese
* 1⁄4 c chicken broth
* 2 c Shredded Cheddar Cheese
* 1 stk Butter

* Preheat oven to 350 degrees. Line a 9x13 pan with foil and spray with oil.
* Dice veggies (1/4 to 1/2 inch cubes). Place diced turnips/rutabaga in pan and add onion, mixing together.
* Add sour cream and mix well. Melt cream cheese in microwave safe bowl for 30-60 seconds. Add chicken broth, wisking until smooth. Pour over vegetable mixture, stirring until incorporated.
* Stir in 1 1/2 cups of shredded cheese, mixing well. Melt butter and pour over all. Sprinkle top with remaining 1/2 cup of cheese.
* Bake for approximately 1 1/2 hours. Check vegetable for tenderness, baking longer if necessary. Let cool slightly before serving.
* Notes
* This can be made with either diced turnips or rutabaga (or both). Leftovers are great with eggs for breakfast!

Homestyle Coleslaw

Super easy low carb coleslaw, homestyle! Simple and delicious..Goes great with those grilled steaks or hamburgers.

* 1⁄2 c Sour Cream
* 1⁄4 c Mayonaise
* 1 t Splenda
* 1⁄2 t dry mustard
* 1⁄2 t Salt
* 1⁄8 t Pepper
* 4 c Shredded Cabbage
* 1⁄2 c Chopped Onion

Mix sour cream, mayo, splenda, mustard, salt, and pepper..toss with cabbage and onion..If desired, sprinkle with paprika..Chill in the refigerator and enjoy!


* 1 zucchini
* 1 ds everything

feta cheese
almond flour
salt, pepper
oil for frying

  1. shred the zucchini and squeeze out as much water as possible. I throw a handful or two into a tea towel and twist out as much liquid as possible.
  2. finely chop onions, use raw or sautee (I use them raw)
  3. crumble a good amount of feta
  4. add in a good amount of dill and pepper
  5. add in some almond flour (burns easily, however, so be careful!)
  6. add in an egg (or two or three)
  7. Heat oil in a pan for a shallow deep-fry (I'm paranoid about deep frying in pans, so the oil is never more than 1.5cm or 1/2 inch high and I keep a damp tea towel or lid around in case anything catches on fire).
  8. Mix everything together in a bowl. You want it to be gloopy, enough so that it falls together if dropped from a spoon, but not so much that is pours from the spoon, if you know what I mean. Add the eggs in singly, and be sparing with them.
  9. Drop spoonfuls into the medium-hot oil, turn when the bottom has browned nicely (but not burned!). Remove with slotted spoon or spatula onto paper towel and let drain, sprinkle with salt before serving.

B.B.T.C. Salad

so yummy and easy to make!!

* 1 c Broccoli
* 3 sli Bacon
* 4 cherry tomatoes
* 1 T cashews
* 1 1⁄2 T mayo
* 1 ds nature's seasoning

1. Use raw (bite size) broccoli, cool and cut up bacon.
2. combine broccli, bacon, tomatos and cashews.
toss withe mayo, season with natures seasoning to taste.

Broccoli Salad

* 1⁄4 c Chopped Onion
* 8 sli crumbled bacon
* 1 c Mayonaise
* 5 pk sf sweetner
* 2 T vinegar
* 2 heads broccoli

Mix broccoli, onion and bacon. The rest of the ingredients are for the dressing. Mix all dressing ingredients well and pour over the top of the broccoli mixture. Mix well. Let stand several hours before serving, stirring several times.

Fire and Ice Tomatoes

* 4 tomatoes
* 1 Sliced Onion
* 1 cucumber
* 3⁄4 c white vinegar
* 6 T sf sweetner
* 1⁄4 c Water
* 1 T mustard seed
* 1⁄4 t cayene pepper

1. Use med. tomatoes, cut into wedges. I used Splenda for the sweetner.
2. In a large bowl,combine the tomatoes,onion, and cucumbers; set aside. In a small saucepan, combine rest of ingredients. Bring to a boil for 1 minute. Pour immediately over the vegetables, and toss to coat.

LC Ketchup

* 3 c canned tomatoes
* 2 T Onion Powder
* 1⁄2 t ground cloves
* 1⁄2 t allspice
* 1⁄2 t cinnamon
* 1⁄2 c white vinegar
* 2 pk Splenda

1. canned tomatoes - (pureed in blender)
2. put everything in sauce pan and simmer slowly 1 1/2 hours, stirring often. cool and pour into jar. Keeps 4 months in frig.

Olive Oil Dijon

* 1⁄4 c extra virgin olive oil
* 1 1⁄2 T Dijon Mustard
* 3 T chopped fresh basil
* 1 ds salt and pepper

Blend all ingredients until well mixed. If you'd like to extend the recipe, obviously you can proportionally increase each ingredient. If you'd like to save some $, you could substitute some canola oil for part of the olive oil

1 comment:

outdoorgriller said...

That sounds good I like grilling because it is healthy.If you want more recipes or if you want to take a look at the collection of tips I have for grilling you can visit

Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.