Buttery Mashed Cauliflower
Serves 4/ Prep time: 15 minutes / Cook time: 10 minutes
Mashed potatoes are the most popular side dish in North America by a substantial margin, so finding a comparable side that suits a low carbohydrate diet is a triumph. Cauliflower purées to a fluffy, thick texture, which is further enhanced by creamy Greek yogurt and pools of melted, golden butter. Use any leftover cauliflower mash as a topping on shepherd pie or as a delicious snack.
Under 30 Minutes, One Pot
8 cups cauliflower 2 teaspoons minced garlic ¼ cup Greek yogurt 2 tablespoons olive oil, divided 2 tablespoons butter ½ teaspoon sea salt
1.Place a large saucepan with 3-inches of water over high heat and bring to a boil. 2.Place the cauliflower and garlic in a steamer basket or sieve over the water and steam until the vegetables are very tender, about 10 minutes. 3.Transfer the cauliflower and garlic to a food processor and add the yogurt, olive oil, 1 tablespoon of butter, and salt. 4.Purée until the cauliflower is very fluffy, about 2 minutes. 5.Transfer the cauliflower to a serving dish and dot with the remaining butter. 6.Serve.
Try Instead: The texture of this dish is so close to regular mashed potatoes; you can jazz them up with traditional variations such as roasted garlic, bacon, cheese, and buttermilk. For a more exotic side dish, stir in caviar, grated truffles or horseradish.
Per Serving Calories: 168 Fat: 13g Total carbs: 11g Fiber: 6g Net carbs: 5g Sugar: 5g Protein: 6g
Fat 70%/Carbs 19%/Protein 11% 2:1
Creamed Spinach Serves 4/ Prep time: 5 minutes / Cook time: 15 minutes
Creamed vegetables seem somehow old fashioned and comforting, because this cooking technique lost popularity when low fat diets became all the rage in the 1980s. This version uses coconut milk instead of heavy cream, but the technique is the same. Creamed spinach is best served alongside a hearty entrée such as roast beef or grilled lamb chops or chicken.
Under 30 Minutes, One Pot
1 cup coconut milk 8 cups packed spinach ¼ teaspoon sea salt 1 teaspoon lemon zest 3 tablespoons chopped walnuts
1.Place a large skillet over medium heat and add the coconut milk. 2.Bring the coconut milk to a simmer and stir in the spinach, salt, and lemon zest. Simmer until the mixture is creamy and spinach is tender, about 15 minutes. 3.Serve topped with chopped walnuts.
Per Serving Calories: 206 Fat: 18g Total carbs: 6g Fiber: 3g Net carbs: 3g Sugar: 2g Protein: 5g
Fat 78%/Carbs 12%/Protein 10% 2:1
Roasted Asparagus with Goat Cheese Serves 4/ Prep time: 15 minutes/ Cook time: 15 minutes
Slender, elegant asparagus is surprisingly durable when barbecued and this dish adds both flavor and disease fighting antioxidants to your meal. Asparagus is a fabulous source of vitamin A, C, K, and many B vitamins. This vegetable can help reduce the risk of cataracts and blindness due to degenerative diseases while promoting a healthy cardiovascular system. Look for slender stalks about the width of a pencil for tender texture and a fresh taste. If your asparagus is thicker, use a vegetable peeler to thin it down.
Under 30 Minutes
¼ cup olive oil 2 teaspoons minced garlic Juice and zest of ½ lemon 2 pounds asparagus, trimmed 1 cup goat cheese, crumbled
1.Preheat the oven to 425°F. 2.Place a small saucepan over 3.In a small saucepan over medium heat and add the olive oil, garlic, lemon zest and lemon juice. 4.Heat the oil mixture until the garlic is lightly caramelized, about 5 minutes. 5.Place the asparagus in a large bowl and pour the olive oil over it, toss to coat. 6.Arrange the olive oil on a baking sheet and sprinkle the goat cheese evenly over the vegetables. 7.Roast the asparagus in the oven until it is tender, about 10 minutes.
Per Serving Calories: 284 Fat: 23g Total carbs: 19g Fiber: 5g Net carbs: 5g Sugar: 5g Protein: 14g
Fat 73%/Carbs 7%/Protein 20% 2:1
Spinach Soufflé Serves 6/ Prep time: 15 minutes /Cook time: 40 minutes
Soufflés are one of the trickiest dishes to create and even professional chefs consider themselves fortunate if theirs don’t deflate after removing the dish from the oven. Never fear, this soufflé is not a traditional one so it will not fall down or require careful supervision and folding of egg whites. The only precaution to take when making this recipe is to thoroughly squeeze the water from the spinach.
Make Ahead
8 cups spinach, chopped 16 ounces cottage cheese 8 ounces old cheddar cheese, cubed 6 eggs, beaten ¼ cup butter, softened 2 tablespoons almond flour ½ teaspoon sea salt ½ teaspoon ground nutmeg Butter, for greasing the casserole dish
1.Preheat the oven to 350ºF. 2.Lightly grease a 9-by-13-inch casserole dish. Set aside. 3.Place a large saucepan filled with water over high heat and bring the water to a boil. 4.Blanch the spinach until it is tender, about 2 minutes. 5.Drain the spinach and squeeze out all the water. 6.Transfer the spinach to a large bowl and stir in the cottage cheese, cheddar, eggs, butter, almond flour, salt, and nutmeg. 7.Spoon the mixture into the casserole dish and bake until the soufflé is set and golden brown, about 35 minutes. 8.Serve.
Per Serving Calories: 356 Fat: 28g Total carbs: 4g Fiber: 1g Net carbs: 3g Sugar: 1g Protein: 23g
Fat 71%/Carbs 4%/Protein 25% 1:1
Roasted Onions Serves 4/ Prep time: 15 minutes / Cook time: 40 minutes
You might want to make a double batch of roasted onions after you taste the surprisingly sweet finished product. A touch of garlic and smattering of chopped fresh thyme are pleasing additions if you feel the recipe needs a bit of jazzing up. If you happen to have any leftovers, you can use them as a topping on grilled steaks or a delectable omelette filling.
Make Ahead
4 sweet onions, cut into ¼-inch slices 1 tablespoons olive oil Sea salt, for seasoning Freshly ground black pepper, for seasoning 1 cup heavy cream 1 teaspoon apple cider vinegar ¾ cup blue cheese Olive oil for greasing the baking sheet
1.Preheat the oven to 375°F. 2.Lightly grease a baking sheet with oil and arrange the onion slices on the sheet. 3.Drizzle the onion slices with olive oil and season with salt and pepper. 4.Roast the onions in the oven until golden, about 15 minutes. 5.While the onions are roasting, whisk together the cream and apple cider vinegar in a small saucepan over medium-high heat. 6.Bring the cream mixture to a simmer and then remove the saucepan from the heat. 7.Remove the onions from the oven and increase the oven heat to 450°F. 8.Transfer the onion to a 9-by-13-inch baking dish and pour the cream mixture over them. 9.Sprinkle the blue cheese over the onion mixture and cover the baking dish with foil. 10.Bake the onions in the oven for 15 minutes, remove the foil, and bake another 10 minutes. 11.Serve.
Try Instead: Onions are not all created equal. Different types of these alliums have unique flavors, sugar content, and colors. You can try roasting white onions, but the flavor will not be as rich and red onions impart a strange pink color to the sauce. Both will work in a pinch, if sweet yellow onions are not available.
Per Serving Calories: 267 Fat: 22g Total carbs: 11g Fiber: 3g Net carbs: 8g Sugar: 4g Protein: 7g
Fat 74%/Carbs 16%%/Protein 10% 3:1
Nutty Miso Rice Serves 4/ Prep time: 15 minutes / Cook time: 7 minutes
Miso Rice enhances fish dishes exquisitely, especially if the protein is grilled or broiled. You can certainly serve this rice with chicken, pork, or red meat but the lemony anise taste of the dish seems delicate and easily overpowered. Cashews and pistachios can be used instead of walnuts and for an interesting variation, try pine nuts for their buttery, slightly resinous flavor.
Under 30 Minutes
3 cups cauliflower 1 cup fennel ¼ cup walnuts 1 tablespoon olive oil 2 teaspoons white miso 1 teaspoon freshly squeezed lemon juice
1.Place the cauliflower, fennel, and walnuts in a food processor and pulse until the mixture resembles coarse crumbs. 2.Place a large skillet over medium heat and add the oil. 3.Sauté the cauliflower mixture and pine nuts in the oil until heated through and tender. 4.Stir in the miso and lemon juice, sauté 1 minute. 5.Remove the “rice” from the heat and serve. Per Serving Calories: 167 Fat: 14g Total carbs: 8g Fiber: 5g Net carbs: 3g
