Bolognese Sauce over Shirataki No-Carb Noodles

Zero net carbs, 15 calories per serving, gluten free noodles that can actually aid in blood sugar control?  I'll admit, I was skeptical.  Shirataki noodles sound too good to be true, but I'm an adventurous cook and always on the lookout for low carb ways to eat my favorite foods, so I gave them a try.  The verdict?  Very good!  You can find them in Asian markets or in your grocery produce section with tofu or vegetarian products.  They come in a water-filled pouch and are made from a high fiber root vegetable called konjac.  (The noodles also come in a variety that has been combined with tofu, but those have more carbs and a few more calories per serving.  I suggest purchasing the noodles that are soy-free.). When you open the package, strain the noodles in a fine mesh strainer and run hot water over them.  You can either boil them for a few minutes or dry pan fry them to improve their texture to be more like wheat noodles.  Simply spray a dry skillet with non-stick cooking spray and sauté for a few minutes on medium high heat until most of the moisture has evaporated and the noodles are dry.  Use them in recipes or top with your favorite sauce, like the meat sauce recipe below, which is one of my family's favorites.  The noodles are bland, have no flavor of their own and will take a backseat to the flavor of the other ingredients in the dish.  The best part is that they are quite filling!  By using these magic noodles, the carbs in this traditional pasta dish were slashed dramatically, from over 50 grams per serving to a mere 10 net carbs, including the sauce!  I'm amazed and delighted by this new find!

Low Carb Bolognese Sauce

Makes 6 servings

3 Tablespoons olive oil

1/2 onion, chopped

1 pound grass-fed ground beef

3 teaspoons minced garlic

26 ounces chopped tomatoes, with liquid (I use Pomi Italian tomatoes)

2 Tablespoons tomato paste

2 teaspoons dried oregano

1 teaspoon dried basil or 1 TB fresh, chopped

1 Tablespoon dried parsley or 1/4 cup fresh, chopped

1 bay leaf

Salt and pepper to taste

1.  In a large Dutch oven, heat the oil and add the chopped onion.  Add a dash of salt and sauté until onion is soft and translucent.  Add the ground beef and break apart into small pieces, stirring until the meat is cooked and no longer pink.  Add the garlic and sauté until fragrant.

2.  Add the tomatoes, tomato paste, herbs, and bay leaf.  Stir to combine. Cover and reduce heat to low.  Simmer, stirring occasionally, for 40 minutes.  Remove the cover and continue simmering for another 20 minutes or until thickened.  Add salt and pepper to taste.  Remove bay leaf and serve over boiled or dry pan fried shirataki noodles or your favorite pasta.

Nutritional Information per serving (for sauce only): 261 calories, 9.1 g carbohydrate (2.7 g dietary fiber, 5.2 g sugar), 18.4 g total fat (5.7 g saturated fat, 0 g trans fat), 50 mg cholesterol, 172 mg sodium, 23 mg calcium, 88 mg potassium, 15.4 g protein.  Net carbs per serving: 6.4

Recipe by Kathy Sheehan, copyright 2014

Nutty Cinnamon Spice Hot Breakfast Cereal

Breakfast can be a challenging meal for me.  On most days I have a green smoothie, but sometimes I want to chew something!  Traditional boxed cereal, cream of wheat or oatmeal don't fit into my gluten free, very low carb, ketogenic diet.  Not only did these foods spike my blood glucose (when I used to eat them), they also didn't stick with me all morning so that I became hungry within a couple of hours.  I created this delicious, nutty recipe to satisfy my craving for hot cereal.  The apple pie spice adds a pleasing, sweet flavor that is reminiscent of a cinnamon roll.  This is a fast and easy meal to prepare, especially on days I have to get out of the door quickly.  The best part is that I stay satisfied for many hours, often not getting hungry again until mid-afternoon.  This cereal may not be very pretty to look at but, with only 3 net carbs, it's a winner in my recipe box!

Nutty Cinnamon Spice Hot Breakfast Cereal

Makes 1 serving

3 tablespoons macadamia nuts (or pecans)

3 tablespoons unsweetened shredded coconut

1 tablespoon ground flax seeds

1 tablespoon raw, shelled hemp seed

1 teaspoon chia seed

1 tablespoon fiber powder (I use unflavored Paleo Fiber)

1/2 to 1 teaspoon apple pie spice

1 packet of stevia (or to taste)

1/2 cup unsweetened coconut milk (or other nut milk)

1/2 teaspoon vanilla extract

1. In a small food processor, nut and spice grinder, or coffee grinder, pulse the first five ingredients until the nuts are ground into meal.  Pour this mixture into a serving bowl and add the apple pie spice, fiber powder and stevia and stir to combine; set aside.

2. In a glass measuring cup (or microwaveable container), heat the milk until hot.  Add this and the vanilla extract to the nut mixture and stir.  Adjust seasoning, if necessary.  Serve immediately.  

Nutritional information per serving: 415 calories, 21.7 g carbohydrate (18.5 g dietary fiber, 2.6 g sugar), 35.7 g total fat (15 g saturated fat, 0 g trans fat), 0 mg cholesterol, 81 mg sodium, 107.3 mg calcium, 188 mg potassium, 6.6 g protein.  (3.2 g net carbs per serving)

Recipe by Kathy Sheehan, Copyright 2014

Zucchini "Pasta" Primavera

This "pasta" dish is not pasta at all!  It is a delicious, creamy primavera with pancetta over zucchini noodles.  Using a spiral slicer, mandolin or box grater (shred lengthwise), it is easy to create vegetable noodles (see my earlier post to learn how).  Using vegetable noodles (by themselves or mixed with a little gluten free pasta) is one of my greatest carb-lowering tricks.  My pasta-lovin' non-diabetic husband was completely satisfied with this amazing meal and didn't miss the carbs, at all.  I think you'll agree and, like me, return to this healthy recipe again and again.

Zucchini "Pasta" Primavera

(Makes 4 servings)

1/2 TB olive oil

2 large zucchini, made into noodles (about 6 cups)

3 oz. pancetta, diced (omit for meat free version)

1-1/2 cups asparagus, cut into 1" pieces

1-1/2 cups broccoli florets

1/2 large onion, chopped

3 cloves garlic, minced

2 plum tomatoes, diced

1 tsp dried oregano

1/4 cup fresh parsley, chopped (or 1 TB dried)

1-1/2 cups almond milk

2 TB gluten free flour

1/3 cup sour cream (for a dairy free version, use Tofutti)

1/4 cup grated Parmesan cheese (for dairy free, use finely crushed macadamias)

Salt and pepper to taste

2 TB shredded Parmesan cheese (optional topping)

1.  This dish comes together quickly, so have all the vegetables cut up and ready. In a large skillet, warm the olive oil over low heat. Add zucchini noodles, season with salt and pepper, cover and allow to steam until beginning to soften, stirring occasionally.  When noodles are just beginning to soften, remove from heat, drain and set aside.

2.  While the zucchini noodles are cooking, prepare the sauce in another skillet.  In a large skillet, cook pancetta over medium heat until fat is rendered and beginning to crisp.  (If not using pancetta, heat 2 TB olive oil.) Add asparagus and broccoli, sauté briefly and cover for a few minutes until vegetables are bright green and tender-crisp.  Using a slotted spoon, remove vegetables and pancetta to a medium bowl; set aside.

3.  Add onions and sauté until translucent.  Add garlic and oregano; sauté until fragrant.  Add gluten free flour and stir constantly until beginning to brown.  Remove from heat and add almond milk while stirring constantly, stir until smooth.  Return to heat and continue cooking and stirring until sauce boils and thickens.  Return vegetables and pancetta to pan.  Add the tomatoes, sour cream, 1/4 cup grated Parmesan cheese and parsley.  Stir until well combined.  Add salt and pepper to taste.

4.  Add the drained zucchini noodles to the skillet and stir until well coated with the sauce.  Serve immediately topped with shredded Parmesan cheese, if desired.

Nutritional Information per serving: 228 calories, 17 g carbohydrate (4.7 g dietary fiber, 7.2 g sugar), 13.4 g total fat (5.9 g saturated fat, 0 g trans fat), 28 mg cholesterol, 781 mg sodium, 346 mg calcium, 780 mg potassium, 13.2 g protein.

Recipe by Kathy Sheehan, copyright 2014

Saucy Stroganoff

This is a hubby favorite that goes way back!  When we were first married (over 30 years ago), I was an adventurous new cook and sometimes enjoyed trying challenging recipes.  Once for a special occasion, I made classic Beef Stroganoff and, it was such a hit, that it soon became a favorite.  In this more casual, weekday version, instead of using sliced steak, I use ground beef.  Because of the lower price tag, I can make it more often and I don't hear my husband complaining about that!  For an added health benefit, I suggest using grass-fed ground beef which has a healthier combination of fats than commercially processed beef, plus it gives this dish a richer flavor.  Ground turkey can be substituted, if you prefer.  This is a quick and easy recipe that I'm sure will become a favorite of your family, too.

Saucy Stroganoff

(Makes 4 servings)

2 cups sliced mushrooms

1/2 TB coconut or grape seed oil

1 large onion, roughly chopped

1 lb. grass-fed ground beef or ground sirloin

2 cloves garlic, minced

1-1/2 cups beef stock

2 TB gluten free flour mix or cornstarch

1 TB gluten free Worcestershire sauce

1/2 tsp. dried thyme

1/2 tsp. dried rubbed sage

1/2 cup sour cream (or Tofutti, for a dairy free version)

Salt and pepper to taste

1.  In a dry skillet heated to medium, sweat the sliced mushrooms until the moisture has evaporated.  Spoon mushrooms into a bowl; set aside.

2.  Add the oil and swirl to coat the bottom of the pan.  Add the onions and sauté until translucent, approximately 5 minutes.  Remove onions to the bowl with the mushrooms; set aside.

3.  Heat skillet to medium-high and add ground beef.  Sauté until no longer pink and the meat has begun to brown.  Meanwhile, while the meat is cooking, in a small bowl stir together the beef stock, Worcestershire sauce and GF flour or cornstarch until lumps no longer remain; set aside.  

4.  Add the minced garlic, thyme, sage, onion and mushrooms to the meat and sauté for 1-2 minutes.  Stir the beef stock mixture well before adding it to the pan and then stir constantly until it reaches a boil.  When the mixture boils, turn heat to low and simmer for about 5 minutes until sauce is thickened.

5.  Remove skillet from heat and stir in the sour cream until well combined.  Taste and adjust seasonings, if necessary.  Serve immediately.  Optional: Serve over brown rice, gluten free noodles or vegetable noodles.  (Pictured here with oven roasted carrot ribbons, based on this recipe by Sally Cameron: http://afoodcentriclife.com/roasted-carrots-with-thyme/)

Nutritional Information per serving (not including rice or noodles): 333 calories, 11 carbohydrates (1.6 g dietary fiber, 4.3 g sugar), 15 g total fat (7.7 g saturated fat, 0 g trans fat), 114 mg cholesterol, 468 mg sodium, 68.4 mg calcium, 778 mg potassium, 37.2 g protein.

Recipe by Kathy Sheehan, copyright 2014

Chocolate Coconut Candy Balls

When I was a child, one of the favorite treats I might find in my Easter basket was a Russell Stover Chocolate Coconut Nest!  I loved the combination of creamy chocolate and the chewy texture of the coconut.  The company has changed their recipe over the years and, to me, it no longer satisfies my memories from childhood -- not to mention that as a diabetic I really shouldn't be eating candy bars anymore!  This recipe has all the flavor of the original candy, but its so much better!  It's reduced in sugar and uses coconut oil as a base, which has many healthful benefits.  If you're looking for a fun and easy holiday treat, give these a try!

Chocolate Coconut Candy Balls
Makes about 8-10 candies

3/4 cup unsweetened shredded coconut
1/4 cup almond flour
2 tablespoons unsweetened cocoa powder
1/8 teaspoon 100% stevia powder (or stevia drops to taste)
pinch of salt
2 tablespoons coconut oil, melted
2 tablespoons raw honey
1 teaspoon vanilla extract

In a mixing bowl, stir the dry ingredients until well combined.  Add the coconut oil, honey and extract and mix thoroughly, until all dry ingredients have been moistened.  Using a tablespoon (or very small cookie scoop), spoon a tablespoon of coconut mixture into your hand and gently roll and press until it forms into a ball.  Place on a cookie sheet and press down slightly to flatten the bottom of the candy.  Repeat with the remaining coconut mixture.  Bake in a preheated 190-degree oven for 50-60 minutes.  (The point is to slowly dehydrate the candies, not actually bake them.)  Remove from oven and allow to cool completely on the cookie sheet before removing to an airtight container.

Nutritional Information per candy: 79 calories, 5.3 g carbohydrate (1.2 g dietary fiber, 3.2 g sugar), 6.9 g total fat (5.1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 26 mg sodium, 6.2 mg calcium, 14 mg potassium, 1 g protein.

Recipe by Kathy Sheehan, copyright 2014

Healthy Free Stuff!

I've had a lot of questions about how to use the Spiral Slicer I spoke of in my earlier post to make veggie noodles, so I made this video to demonstrate:  https://www.youtube.com/watch?v=pMBhRKW9FjI

RECIPE IDEA:  To cook the Vegetable Noodles, either simmer them in your favorite marinara sauce for 8-10 minutes until they reach the desired consistency or heat 1 TB. ghee (clarified butter) in a large saucepan on medium heat, add vegetable noodles and stir to coat with the butter.  Add salt and pepper to taste.  Add 1/4 cup chicken or vegetable broth to pot and cover.  Steam until vegetable noodles are softened to desired consistency.  Remove cover and simmer over medium until liquid has evaporated.  Eat as a side dish or top with your favorite sauce, as you would with any pasta.

FREE COOKBOOK EXCERPT:  Also, I want to tell you about the excellent Daniel Plan Cookbook by Rick Warren.  Below is a FREE PDF download with a sampling of recipes!  I've been using this cookbook a lot lately in the three Daniel Plan support groups that I facilitate in my community.  My favorite recipes are the Caramelized Onion Burgers and the Fish Tacos with Creamy Chipotle Lime Dressing - YUM!  I recently orgaznized a Taco Bar for a healthy potluck luncheon at my church and used some of these recipes.  This cookbook includes many excellent recipes that real people would eat!  I highly recommend!  Check the book out from your local library or it can be purchased online or in any bookstore.

http://files.faithgateway.com.s3.amazonaws.com/freemiums/The-Daniel-Plan-Cookbook-Sampler.pdf

Have a great day!  Enjoy!   ~ Kathy

Chickpea, Sausage and Kale Pasta

I am currently facilitating two groups for The Daniel Plan in my community.  The Daniel Plan is a faith-based program to encourage and support people on their journey to better health and wellness.  The members of both groups are wonderful!  We're helping each other move forward toward healthier eating and other lifestyle changes.  I am so inspired by their commitment and positive attitudes; together we are making it FUN!  At last night's meeting, we were talking about kale (one of my favorite subjects) and how to incorporate more dark greens into our diet.  This is a challenge for many people, including myself.  This recipe is one of my current favorites.  The blend of flavors is exciting on the tongue and so satisfying.  To make it have an even lower insulin response, I swap out half of the pasta with zucchini noodles (see my earlier post).  The taste will be almost the same, but the result even healthier!


Chickpea, Sausage and Kale Pasta
Makes 4 servings

4 oz. of gluten free spaghetti or linguine pasta, broken into thirds
1/2 pound of lean, sweet Italian Turkey Sausage, removed from casings
1/2 tablespoon olive oil
3 cloves garlic, chopped or minced
1 (14.5 oz) can of chickpeas (garbanzo beans), drained and rinsed
5 cups of raw, chopped kale
1/3 cup gluten free chicken stock
1/8 teaspoon grated nutmeg
Salt & pepper to taste
1 tablespoon lemon juice
1/4 cup grated Parmesan cheese*

1.  In a large saucepan, cook pasta according to package directions.  Drain and set aside.

2.  Meanwhile, in a heavy skillet over medium heat, add the olive oil.  Break up and cook the sausage meat until browned.  Add the garlic and saute briefly, until fragrant.

3.  Add chickpeas, kale and chicken stock to pan.  Cover and steam until kale begins to wilt, 1-2 minutes.  Remove cover and add nutmeg, salt, pepper, and lemon juice. Stir to distribute seasonings.  Add cooked pasta and Parmesan cheese*.  Stir to combine.  If more moisture is needed, add a splash of chicken stock and stir.  Serve immediately.

*For a dairy free version, use 1/4 cup finely chopped macadamia nuts instead of Parmesan.

Nutritional Information per serving: 351 calories, 44 g carbohydrate (0.7 g sugar, 7 g dietary fiber), 11.2 g total fat (2.6 g saturated fat, 0 g trans fat), 35 mg cholesterol, 1068 mg sodium, 218.6 mg calcium, 536 mg potassium, 21.1 g protein.

Recipe by Kathy Sheehan, copyright 2014