Keto “potatoes”

Tags

cauliflower, Keto, quick recipes

As I continue my quest for an improved way to eat, reading Keto recipe books inspired today’s recipe.

Cauliflower is an outstanding vegetable. It is in the cruciferous family that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.

Yet the white, knobby blob can quickly become boring/bland/meh. So when I purchased a large organic head yesterday, I was determined to shake it up a bit.

While exploring the fridge this AM, I pulled out a stick of organic butter, a chunk of raw blue cheese, and the mighty cruciferous “head”. Since the oven was already hot from an earlier project, in went the soon-to-be-transformed florets.

Recipe        Serves 4

One large head of organic cauliflower – leaves and core removed, broken into large florets

4 OZ. organic butter- from pastured cows

1/2 C.  blue cheese (I use raw)

Himalayan pink salt to taste – adjust as you go along

Heavy cream 1/2 C or to taste

Juice of 1/2 fresh lemon

Preheat the oven to 400F. Rack center position.

Cover a sheet pan with parchment and place cauliflower florets in one layer, sprinkled with a few drops of olive oil. Place in oven and roast for 20 minutes.
When tender (poked with the point of a sharp knife), remove the florets from the oven and place on a rack to cool slightly.

When florets are still warm, add them to a food processor.

Add the blue cheese, butter, and salt to the floret filled bowl.

Process a few seconds until contents blend. Add in heavy cream until you like the consistency. Continue to blend a few seconds more, scraping the bowl occasionally with a rubber spatula. Add the fresh lemon juice before the last spin.

Voila! The perfect substitute for mashed potatoes. With the holidays nearing, Keto followers will be delighted with this dish. If you don’t care for blue cheese, substitute an extra sharp cheddar.

Easy peasy. Let me know in the comments section, how you like this quick dish.

And as my brain continues to work on this subject, I bet this dish could be quickly adapted into “potato” cakes by simply adding a beaten egg to a cup of mash and pan frying in butter.

Tune in to my next blog for my tiptoe into chicken liver. So difficult to get my head around this chicken part, until my stomach rebelled against ground meat and bacon two weeks ago. I must admit,  this dish created a delightfully tasty and equally easy recipe with many health benefits to boot.

Pssst! Here’s what I ate for lunch today. Organic romaine topped with dollops of  my chicken liver pate, egg and chopped fennel salad, sauteed mushrooms, and of course Keto “potatoes” all drizzled with a bit of organic olive oil. Prepared ahead, these tasty items last a few days in the fridge ready for quick, wholesome meals. Agree?

Cheers to healthy eating!

Copyright © 2019 by Diane LaSauce All Rights Reserved

My report on Keto

Tags

Keto, Keto recipes, kitchen wisdom

Three months ago, I began Keto… just stumbled on the information and liked what I read from the onset. Fortunately, I am a healthy, mature woman, and the traditional food pyramid no longer worked for me, so I decided why not?

The first three days of sugar detox was mildly unpleasant. Getting my personal eating routine fine tuned took another few weeks. I joined the Keto Reset FB group and receive instant feedback from folks online. Wise feedback. I located organic, grass-fed/finished meat/food products at the local farmer’s market, Whole Foods Market, and Trader Joe’s.

When I had my annual physical in June, I had lost five pounds. Moreover, since then my body, mind, and spirit have all improved. I feel grounded. Less tired. No cravings, while intermittent fasting is an amazing experience. Even gardening chores before breakfast astound me with increased stamina!

I rekindled my love of bacon. For most my life I avoided eating fat of any kind. Fat makes us fat, right? Wrong! This mentality caused me to eat too many carbs and sugar triggering weight gain, constant grazing, and general anxiety. Since beginning Keto, slowly rendered organic, sugar-free bacon is my morning ritual enjoyed with battered eggs (cooked in plenty of rendered bacon fat).

A long-forgotten iron pan is perfect for rendering organic bacon. I cut the slices in half to make them more manageable.

I revisit my love of bacon with all the fat. Yum!

Bacon rendered on #3 (low) heat creates the perfect seasoning for this old iron pan.

Even my splatter guard fits the pan perfectly!

For the battered eggs, I use an 8″ SS pan, generously greased with 1/4 c. of rendered fat.

Before I used bacon fat, eggs would stick horribly to this SS pan. Now, no problem.

In just minutes, a satisfying breakfast. The beverage can be hot with cream or a cold cocoa smoothie with supplements added.

Excess bacon fat is stored into a reused jam jar in the fridge. No need anymore for butter/ghee. No your eyes are not wonky, this photo is. 😉

Cooked bacon pieces are stored in a glass container in the fridge for other breakfasts.

SCORE!! Bought from my farmer neighbor at the farmer’s market yesterday…grass fed/finished marrow bones. These will be roasted at 450F for twenty minutes with a wee bit of salt & pepper. I will return the spent bones to the farmer and he will offer to his herd guard dogs.

Another SCORE!! Trader Joe’s finally restocked Belgian Haricot Vert beans…the only bean I eat and it is a perfect, low carb veggie. Found in the freezer case, these are super from freezer to steamer…two minutes and Voila! A dash of organic olive oil, Himalayan salt, and perhaps some sliced almonds make this humble vegetable elegant!

Want more info? Simply type Keto into the search bar of this blog’s home page, you can see more of my Keto recipes and revelations.

I am one happy camper right now.

Let me read your thoughts in the comments section. Do you Keto? If you are considering an eating change, give Keto a chance. Allow at least three months to work out the kinks and make this diet yours…so glad that I did.

And YES! I do eat a huge salad of organic, leafy greens in the afternoon (now around 2 PM), usually with a grass-fed burger, a small hunk of raw Gruyere (Swiss) or Comte (France), and a boiled egg sprinkled with organic olive oil and organic coconut aminos. Tasty and very satisfying. No need for dinner, just 625 mg of magnesium malate and another chunk of cheese and I am done eating for the day. My IF window is widening all on its own, so fat be gone! How wonderful not to have cravings anymore.

PS: As mentioned before, I do not receive any compensation for mentioning brands or businesses. This blog’s sole purpose is to educate and inspire.

Cheers!

Copyright © 2019 by Diane LaSauce All Rights Reserved 

 

Kale, the ultimate chip

Tags

easy recipes, food, health, kale, Keto

BEFORE you scrunch up your nose and read elsewhere, I invite readers to indulge. This time of year, field grown kale is abundant at our farmer’s market. What you see here is ONE bunch, putting to shame the pale kale offered at area stores. Storage tip: when I return home from the market, I slice the kale stem ends off a bit, stand the bunch in a bowl of water, and store in the fridge until I get around to using the leaves. There the leaves perk up and are ready for any recipe. Today I chose kale chips.

When I cannot eat anymore steamed kale, I turn to kale chips. Easy peasy. Just rinse the kale, shake off any water, remove spines, tear leaves into pieces, place into a large bowl, sprinkle with organic olive oil and Himalayan pink salt, and bake on parchment covered sheet pans…350F for 10-12 minutes (I use convection).

Remove sheet pans from oven and slide toasted kale leaves into a large bowl (just lift the paper and form into a V). Immediately sprinkle kale chips with a healthy dose of nutritional yeast while they remain hot. Let cool. Continue batches. FYI: nutritional yeast packs a punch of B vitamins and adds a pleasant cheesy flavor.

Voila! A handsome batch of kale chips. Munch as they are; add to salads, or sprinkle over omelets. Keep chips covered (I store them in a cool oven). Eat within a few days…or minutes depending on who is home. 😉

As readers may remember from my last post, the end of April, I began the Keto diet. This is a keto friendly recipe and a healthy way to consume the powerhouse Kale.

Have I convinced readers to try this simple recipe?

Bon Appetit!

Copyright © 2019 by Diane LaSauce All Rights Reserved

Soothing, quick comfort food for winter days

Tags

comfort food, easy recipes, healthy food, quick meals, winter

And did I mention a one pot creation? This sinfully easy concoction suits both families and singles…Are you ready?

Shopping list:

• 1 quart Imagine organic chicken broth (no substitutions)
• one package boneless, skinless chicken thighs (Bell & Evans preferred)
• one pound Red Garnet yam (usually one) peeled and diced (the only yam I eat)
• one pound Carrots of Many Colors (organic found at Trader Joe’s), peeled and sliced
• 1 T Herbes de Provence placed in a tea infuser
• a few ribs of organic kale, rinsed, stem removed, and torn in small pieces
• Himalayan salt to taste
• Serves 4 and may be doubled

Begin with a medium/large stew pot. Pour broth into pan along with the herbes tea ball…and bring to a boil. Add chicken thighs (do not rinse, just open package and add to boiling broth.)

A classic herb seasoning…if not found in this fancy jar, find in the bulk department of WF.

Reduce heat to medium, cover pot and simmer 10 minutes. Add both yam and carrots to broth/chicken, cover, and continue simmering 10 additional minutes. In the final moment, add torn kale to the pot, cover, and cook 1 minute more and not any longer…overcooked kale is bitter! Remove the tea ball (allow to drain into the pot for full herb flavor)

Before serving, shred chicken thighs into reasonable pieces using two forks or your gloved hands…and remove any bits of fat that remain too.

Organic kale is a wonderful, tender, healthful leafy green if cooked properly. NEVER, EVER steam or simmer more than ONE MINUTE. Please.

Have you found these sweet carrots at Trader Joe’s? Carrots of Many Colors are seasonal, so I stock up this time of year.

Have your bread, biscuits, or crackers ready, along with heated bowls (zapped in the microwave for one minute, empty.) Serve the soup steaming, drizzled with a little olive oil.

Dessert can be a delightful pumpkin tart, made at home

This quick soup is colorful, healthy, and may be reheated in portion sizes throughout the week for smaller households or for trips to the office.

Bon Appetit!

And Happy Holidays to all my readers!

Copyright © 2016 by Diane LaSauce All Rights Reserved

In the mood for shrimp this July 4th?

Tags

Central Virginia, Charlottesville, food, home, lifestyle, quick recipes, recipies, summer, Virginia

With July fourth around the corner and summer heat and humidity present, I decided to pull out the stops and shop for festive seafood. Landlocked here in central Virginia, most of the ingredients for this recipe came from either Whole Foods or Trader Joe’s. Since I do not live in Maine, lobster is out of the question, although langostino is a fine substitute for lobster OR shrimp. Please enjoy this quick recipe inspired by the famous Lobster Roll…ah LaSauce.

This past winter I ate my weight in TJ’s Argentinian wild caught shrimp. Discovered in the frozen food section, I hoarded pounds at a time and feasted regularly. Meaty and tender and ready in four minutes, what could be better? Following a few month’s break from the binge, these beauties called out to me again today.

Are you ready for a simple, simple recipe?

At Trader Joe’s pick up a package of butter croissants, a pound of Argentinian Wild Caught shrimp, some organic bread & butter pickles, a bag of organic celery hearts, and a bag of organic blue corn chips…see photos below.

At Whole Foods, collect a jar of 365 organic mayo, a lemon, and Old Bay seasoning.

OK here is the simple:

Bring water to a rapid boil and add one pound frozen shrimp. Bring back to the boil ( this takes about four minutes) stirring occasionally then drain once water returns to a boil…do not overcook and do not rinse!

wash and finely slice organic celery…about two cups

Trader Joe’s biggest secret…tender butter croissants…I do warm these babies for a few minutes in a toaster oven…slice first ~ never a microwave please!

The label says it all…tender, plump, and they cook in four minutes

What could be a better snack food? Organic, multi-grain, gluten free.

Mix in a few simple ingredients: shrimp, mayo, lemon, celery, Old Bay to taste, and everyone is happy. The Milk Stout happens to be my fav adult beverage and I find it at WF.

The presentation…in minutes this tasty treat will impress; just remember your favorite beverage. The pickles did not make this shot, as I snacked them.

Happy Independence Day to all Americans, and may peace prevail. Be safe.

PS: I do not receive any compensation for mentioning these products…just wanted to share my findings with my readers. Bon Appetit!

Copyright © 2016 by Diane LaSauce All Rights Reserved

the kiss system

Tags

Albemarle County, Central Virginia, change of seasons, comfort food, cooking, easy desserts, easy recipes, summer dessert recipe, the kiss system

During the years I worked as a residential interior designer, most of the fabric houses had what they coined the kiss system…attached to the main sample were smaller flags of complimentary fabrics, often making the selection process simple. The acronym translated, “keep it simple, stupid.” These days, I would prefer to drop the last s, as stupid is not accurate, nor kind. Yet, I digress…

Since 2000, I wandered into the world of food, where keeping things simple continues to be paramount. Needless to say, I never offered wedding cakes as part of my repertoire. As owner of a one-woman operation, my mission is: “respect the earth, create memorable food.” Additionally my steadfast slogan is: “there is a fine line between order and chaos,” and the kiss system is still as effective today as it was during the last decade.

springtime has simple written all over it…

As temperatures rise, my appetite declines and I seem to crave cool, easy, no-brainer (stupid?) recipes. If you follow my posts regularly, the last was about chocolate gelato…today, my recipe is even more simple…

Remember the Dreamsicle? Recently, I began craving this flavor and created the following in a matter of minutes:

begin by adding one can of full fat organic coconut milk and one can of organic frozen orange juice to a blender…

add the contents of both cans to the blender with 1/4 up of sugar and whirl…

pour this into a loaf pan or glass cold-proof container and freeze (shown here with cream floated on top after orange is frozen)…this can be then scooped OR

slice the frozen orange gelato and serve with a pretty garnish…no sticks necessary!

When orange is first frozen, add a half-inch layer of heavy whipping cream to the top and freeze again. This is super right out of the freezer, as the coconut milk keeps the texture smooth and not too hard to scoop. Slices make for a nice presentation.

June in central Virginia

OK, is this wee recipe something you might try during these steamy, soon to be summer days?

Happy summer and be safe!

If you have a minute, leave a comment. I’d love to hear from you!

Copyright © 2015 by Diane LaSauce All Rights Reserved

good health begins here…

Tags

Albemarle County, bison, Central Virginia, easy recipes, healthy recipes, kale smoothie, kale smoothie recipe, The Wahls Protocol

In March of 2014, I read a book and began having a kale smoothie every day.

Now don’t squish your face in disgust and hit the delete button…this is good food folks…and by popular request, I am posting a wee recipe for you to try.

No, I am not ill, just became inspired by a book, then cherry picked through it to fit my needs.

Although a foodie with a food business, I admit not eating according to my standards. I get busy, and often the raw veggies go off the plate. This smoothie idea appealed to me because it is fast, loaded with nutrition, mostly raw, vegan, organic, and did I mention FAST??

It all begins with kale. I am growing Lacinato kale heirloom variety this spring, as it is tender ~ even when bought in the organic section of the green grocer

fold the rinsed leaves of kale lengthwise and with a sharp knife, slice off the long spine

a nice neat pile of greens ready for the blender cup

this handy cup makes the entire process a snap

these ingredients are the basis of a healthy smoothie

save a step by grinding some golden flaxseed ahead of time in a coffee grinder and store in the fridge

voila, freshly ground flaxseed

place the ground flax into a glass jar for storage in the fridge, as flax goes rancid quickly

nutritional yeast, ground flaxseed, and Spirulina all have a place in the fridge for easy access when creating a smoothie

the cup is full of greens and topped with blueberries and other fruits of choice

on to the blending part

whirling goodness

a pretty healthy way to begin a day often followed by two farm fresh eggs, over easy.

this is the source of my inspiration regarding smoothies and food in general. Dr. Wahl explains health and nutrition like no other publication.

healthful nutrition really begins here; this 5X12 raised bed produces much fresh food and kale is an early/cool crop

since parsley winters over, this healthy stand not only goes into spring pesto, but a handful will go into today’s smoothie

Now for my recipe for Diane’s Kale Smoothie:

• gather, rinse and de-stem the kale
• gather, rinse a handful of parsley
• in the blender cup add 3/4 c. organic, unsweetened coconut milk
• a hefty T. of full fat (yes full fat!)coconut milk solid (once the can is opened, it turns to a solid in the fridge. Cover can with clean pet food lid)
• add heaping T of ground flaxseed
• add heaping T nutritional yeast (found in bulk department of health stores)
• add heaping 1/4 t. Spirulina (a very healthy green algae)
• stuff the kale and parsley into the cup and add frozen organic fruits of choice. I always include blueberries, and also like pineapple and mango
• Whirl all this goodness and enjoy
• if too thick just add more coconut milk or RO water to suit

I do not receive compensation for mentioning this publication nor ingredients in this post. I tried many ingredients before deciding on the ones featured. Dr. Wahl’s book is a very educational read, as she teaches the importance of greens, and, yes, organ meats. OMG! ORGAN meats!! I will admit, I cannot get past liver of any kind, yet discovered that beef heart is a most delectable and affordable edible. Sourced locally from grass-fed beef, and found at my farmer’s market, I always thank the beast and feel it’s strength in my body. Local bison and free-range local farm eggs are other favorite proteins that provide affordable, sustainable food.

Followers, I do hope you will make this book a summer read, and apply the information however it speaks to you. Details and specifics of nutrition are fully discussed in this publication, far better than I could mention here. I look forward to hearing your feedback. And remember, the smoothie recipe here is my personal creation, and can be changed to your liking. Just don’t omit the kale…

living in the country where vistas like this keep me centered

Copyright © 2015 by Diane LaSauce All Rights Reserved

the powerhouse herb…chives!

Tags

chive artichoke pesto, chives, easy recipes, edible flowers, herb garden, nourishing herbs, pesto, quick meals

There are many presumptions regarding herbs—chives in particular.
Many see them as a garnish, and push them aside.
Yay whoa, let me share the reasons why this little herb belongs in your belly.

First off chives are:
Low in saturated fat, cholesterol, and sodium
High in dietary fiber, vitamin A, C, K, B6, Riboflavin, Calcium, Iron, Magnesium, Potassium, Copper, Manganese, Thiamine, Niacin, Pantothenic acid, Phosphorus, and Zinc!
So there!
Ready for a tasty, nutritious, signature recipe for chive artichoke pesto? OK!

When I bought my first patch of land back in 2001,
one of the first plants chosen for the herb garden was chives!

humble chives harvested and rinsed and ready for a spin.

edible flowers first thing in the spring!

cut rinsed and spun chives into 2″ lengths–easier for the processor to handle

drain and rinse canned water-packed artichokes

Rinse and spin equal amounts of curly parsley and pack the bowl of your processor with equal portions of chives and parsley. Top with one cup of raw walnuts, cup of drained artichokes, 1 rounded teaspoon kosher salt, juice from 1/2 a fresh lemon, and 6 glugs of virgin olive oil. Process until smooth, scraping bowl a couple of times during processing. FYI, a glug is a free pour out of a spouted olive oil bottle, counting up to six as you pour. My food processor bowl is 7 cup size, so make allowances if yours is larger…

finished pesto divvied up into 8 OZ deli containers, ready for chill down, then freezer for up to six months. By the way one 8 OZ container dresses one pound of pasta beautifully–just add a touch of hot pasta water, 2 T sweet butter and pepper of choice.

You may be saying, “where’s the cheese?” Most of my pestos are sold, therefore
I do not add cheese now as it does not freeze well and many of my patrons are lactose intolerant.
Cheese may be added when preparing pasta or when using as a spread in a sandwich.
When using this pesto for the base of pizza crust, no cheese is necessary.

after processing all the herbs, if you have a bit of pesto, say 3/4 cup, left over in the processor, add a peeled, seeded ripe avocado, spin then use as a dip! Deelish!

Have I convinced you to grow/eat chives?
As I frequently say, “there is more to life than basil pesto!”

Check out the YouTube video from Moss Mountain Farm!

Copyright © 2013 by Diane LaSauce All Rights Reserved