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Saturday, June 30, 2012

Welsh Rabbit (Low-Carbed)

As kids, one of our favorite treats was cheese toast.  When we lived in England, we were introduced to a local version of Welsh Rabbit--tomatoes on cheese toast.  From then on, whenever we had cheese toast, we wanted tomatoes.  As it was explained to us, Welsh Rabbit originated when the poor people had no meat.  They used heavy whole wheat bread and rich cheddar to make a hearty dish.  Some people made a cheese sauce and poured it over bread, but the way it was shown to us was similar to the way we made cheese toast--they just added tomatoes.

I haven't eaten bread [regularly] in years, but I really missed the taste of Welsh Rabbit.  I decided to make it without the bread--and it worked!  I get the wonderful taste of ripe tomatoes and rich Cheddar cheese--without the wheat.

To make this recipe, you'll need the following ingredients:
ripe tomato, 3" in diameter
4 basil leaves, fresh
1 oz cheese (your choice, but I think Cheddar is best)

When choosing tomatoes, try for the ripe tomatoes of summer.  However, if it's winter, buy the vine-ripened organic tomatoes.  It's important for the tomato to be ripe.

Core the tomato and then slice it into 1/2 inch slices.  Lay the slices in a baking dish sprinkled with olive oil.  Snip the basil over the tomatoes.  Sprinkle with a bit of onion/garlic powder--or use fresh garlic (if you do, don't forget to add the carbs).  

Place the baking dish under the boiler, set on high, and broil for about 10 minutes.  You want the tomatoes to be warm through--but not mushy.  These could have been boiled a few minutes longer, but I was impatient.

When the tomatoes are cooked through, sprinkle the shredded Cheddar over the tomatoes and put back under the broiler until the cheese is melted--about 2 minutes.

Portion out and enjoy--or eat the whole thing yourself!  And, I'm warning you...this dish can be addictive!

Nutrition Facts

User Entered Recipe
  2 Servings

Amount Per Serving
  Calories 72.3
  Total Fat 4.6 g
      Saturated Fat 2.7 g
      Polyunsaturated Fat 0.3 g
      Monounsaturated Fat 1.3 g
  Cholesterol 12.6 mg
  Sodium 84.2 mg
  Potassium 218.1 mg
  Total Carbohydrate 4.4 g
      Dietary Fiber 1.0 g
      Sugars 0.1 g
  Protein 4.3 g

  Vitamin A 14.6 %
  Vitamin B-12 2.0 %
  Vitamin B-6 4.3 %
  Vitamin C 15.5 %
  Vitamin D 0.0 %
  Vitamin E 2.0 %
  Calcium 11.2 %
  Copper 3.7 %
  Folate 4.2 %
  Iron 3.0 %
  Magnesium 3.7 %
  Manganese 5.6 %
  Niacin 3.0 %
  Pantothenic Acid     2.6 %
  Phosphorus     8.5 %
  Riboflavin 5.9 %
  Selenium 3.5 %
  Thiamin 3.7 %
  Zinc 3.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutritional Value from SparkPeople Recipe Builder

Friday, June 29, 2012

Texas "Potato" Salad

For those of us who choose to low-carb, potatoes are often our downfall.  Personally, I miss potatoes more than I miss sugar.  This recipe satisfies that summer-time craving for potato salad--without the carbs!  I find it amusing that my kids will eat this "potato" salad, but won't eat the real thing.  In the past, I'd make potato salad (using my granny's recipe) and have enough for an army, but I was the only one eating it.  This time, I made just enough for me (for several days), and the kids scarfed it up like it was good.  Who knew?

1/2 cup serving = 2.38 nC

Texas ‘Potato’ Salad
Yield: 4 cups
½ cup servings = 2.38 nC
1 cup servings = 4.76 nC

10 oz frozen cauliflower, defrosted/drained and chopped
½ cup mayo
3 TBS dill relish
1 TBS yellow mustard
2 eggs, boiled and chopped
2 oz chopped onion
3 oz shredded cheddar
3 oz chopped smoked brisket

Do not cook the cauliflower. Just defrost, drain, and chop. Sauté the brisket and set aside until cool. In a large bowl, mix all ingredients together, adding the brisket last. Pack tightly into covered bowl and store in the refrigerator. Serve after flavors have had time to blend (a few hours).

Volley's Notes:
  • This is my "original" recipe--as much as any potato salad recipe can be considered original--it's a merging of my two favorite potato salad recipes (my granny's and Strack Farm's). 
  • To save carbs, use green onions instead of regular onions.  
  • If you want more color, and can afford the carbs, use purple onions.
  • You can use frozen cauliflower or fresh (cook it until it is soft, but not mushy)--I've done both, and both are good.
  • If I'm not mistaken, German potato salad is similar, but uses bacon instead of brisket.
  • My former mother-in-law, who is from Tennesee, put olives in her potato salad.  This is good with olives, too, but don't forget to calculate the added the carbs.
  • I've actually frozen this and it was OK...not as good as fresh, but it was great to pack in lunches.  If you freeze 1/2 cup servings, they help keep the other food cool and defrost by lunchtime.

Thursday, June 28, 2012

The Veggie-Lover's List


As you know, I haunt the low-carb support pages on facebook.  Lately, I've been seeing posts about how many and what typed of veggies people are eating--and their laments that they are stalled or (GASP) gaining.  It made me wonder if we were consulting the "book" before buying our veggies.  I decided to put together a list and put it here--for posterity.  LOL  I've organized it by 2 nC, 3 nC, 4 nC, and over.  The "over" lists are divided into 4 nC - 9 nC and "over 10 nC."  Those veggies that are over 10 nC per 1/2 cup serving are the ones we need to limit, or perhaps avoid--even on Maintenance.  I've made some suggestions about the categories--but, as with anything, you will have your own favorites and will have to make your own choices.  Happy eating!

The Veggie-Lover’s List

2 nC and under (stock up on these):
Artichoke hearts, frozen (1/2 cup)
Artichoke hearts, marinated (2 pieces)
Asparagus, steamed (4 spears)
Asparagus, canned (4 pieces)
Avocado, California Hass (1/2)
Bamboo shoots, sliced, canned (1/2 cup)
Bok choi, (1/2 cup)
Broccoli, flowerets, raw (1/2 cup)
Broccoli rabe, raw (1/2 cup)
Chinese cabbage (1/2 cup)
Cabbage, green, shredded, raw (1/2 cup)
Cabbage, green, steamed (1/2 cup)
Cabbage, Savoy, steamed (1/2 cup)
Cauliflower, raw (1/2 cup)
Cauliflower, steamed (1/2 cup)
Celery, steamed (1/2 cup)
Celery, raw (1 stalk)
Chard, steamed (1/2 cup)
Chayote, steamed (1/2 cup)
Collards, steamed (1/2 cup)
Cucumber slices (1/2 cup)
Dandelion greens (1/2 cup)
Endive (1/2 cup)  
Fennel, braised (1/2 cup)
Fennel, raw (1/2 cup)
Garlic (1 clove)
Jalapeno pepper (1 whole)
Lettuce, all types (1/2 cup)
Mushrooms, straw, canned (1/2 cup)
Mushrooms, whole, raw (1/2 cup)
Mustard greens (1/2 cup)
Nopales (cactus pads), cooked (1/2 cup)
Parsley, chopped (1 TBS)
Radicchio (1/2 cup)
Radishes (10)
Sorrel, cooked (1/2 cup) 
Spinach, raw (1/2 cup)
Sprouts, Alfalfa or bean (1/2 cup)
Squash, Summer/Yellow, raw (1/2 cup)
Squash, zucchini, raw (1/2 cup)
Squash, zucchini, steamed (1/2 cup)
Turnip greens, frozen, chopped (1/2 cup)
Turnip greens, raw, steamed (1/2 cup)
Watercress (1/2 cup)

Under 3 nC per serving (have these once a day or so):
Beans, green, steamed (1/2 cup)
Broccoflower, steamed (1/2 cup)
Broccoli, frozen, chopped, steamed (1/2 cup)
Cardoon, steamed (1/2 cup)
Eggplant, broiled (1/2 cup)
Jicama, raw (1/2 cup)
Kale, steamed (1/2 cup)
Sauerkraut (1/2 cup)
Scallions/green onions (1/2 cup)
Spinach, frozen, steamed (1/2 cup)
Squash, Summer/Yellow, steamed (1/2 cup)
Tomatillo, chopped (1/2 cup)
Tomato, plum (1)
Tomato, sun-dried, in oil )2 TBS)
Turnips, boiled, cubes (1/2 cup)

Under 4 nC per serving (budget these into your menu a couple of times a week):
Celeriac, cooked (1/2 cup)
Okra, steamed (1/2 cup)
Pea pods/Snow peas (1/2 cup)
Peppers, green or red, raw (1/2 cup)
Squash, spaghetti, cooked (1/2 cup)
Tomato, small (1, about 3 oz)
Taro, cooked (1/2 cup)
Turnips, boiled, mashed (1/2 cup)

These are a little high, so look them up before eating (Maintenance Stage, if ever):
Artichoke, whole
Avocado, Florida (1/2)
Beets, canned (1/2 cup)
Brussels sprouts, steamed (1/2 cup)
Carrot, sliced, steamed (1/2 cup)
Carrot, whole, raw (7-1/2” long)
Corn, canned (1/2 cup)
Corn (1 cob)
Jerusalem artichoke, raw (1/2 cup)
Kohlrabi, steamed (1/2 cup)
Mushrooms, Portobello (4 oz)
Onions, chopped, raw (1/2 cup)
Peas, frozen (1/2 cup)
Pumpkin, boiled or canned (1/2 cup)
Rutabaga, boiled (1/2 cup)
Squash, Acorn, boiled (1/2 cup)
Squash, Butternut, baked cubes (1/2 cup)
Squash, Hubbard, boiled, mashed (1/2 cup)
Tomato, Cherry (10)
Waterchestnuts (1/2 cup)

Way the heck too many carbs—don’t even bother!
Cassava/Yuca, cooked (1/2 cup)
Mushrooms, Shitake, cooked (1/2 cup)         
Parsnips, steamed (1/2 cup)
Potato, boiled, baked, or hashbrown (1/2 cup)
Shallots (1/2 cup)
Squash, Acorn, baked (1/2 cup)
Squash, Acorn, mashed (1/2 cup)
Squash, Butternut, baked, mashed (1/2 cup)
Sweet potato, all forms (1/2 cup)
Yams, canned, mashed (1/2 cup)
Yuca/Cassava, raw (1/2 cup)