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

Keto bread revisited

Tags

easy recipes, healthy food, Keto, Keto Bread

This morning I was in the mood to shake up breakfast. Too many green smoothies, too many bacon/eggs consumed this summer and I am a bit bored. As I poked around the Keto Reset FB page, I ran across a recipe for Keto Bread…90 second Keto Bread.
IF you enjoy pancakes, this is the Keto version for you.

The ingredients follows (my version):

3 T. almond flour (I had TJ’s brand in the freezer)
1 XL egg (I use organic, free range)
1/2t. baking powder (make sure your powder is aluminum free)
1/8t. salt (I use Himalayan salt)
1 T butter, melted (I use organic butter from grass fed cows)
1/2 c. frozen blueberries (optional, I use TJ’s tiny Boreal region wild berries)

Whisk all this together in a small bowl, then pour into a preheated 8″ saute pan (heat#4) where another T. of butter is melted. Since I do not use a microwave for cooking foods, I went the saute pan route. And to my surprise this lovely batter puffed up. If you add blueberries, add them to the top of the batter after it pours into the pan.
Peek under the edge until the “bread” is golden brown. This takes a bit of time, so don’t rush this step. Once turned, this pancake quickly turned to brown on the second side.  Gently peek under the first side’s edge using a rubber spatula. When golden and set, turn using a large, flat spatula.
Keep “bread” in a warming oven until sausage and egg are cooked.

Enjoy the photos below and give this a try.

Paired with pork sausage and a fried egg (cooked in the same pan), this becomes a one pan meal.
Of course if you want to celebrate your success, a wee bit of organic raw agave or honey and another pat of butter can be melted together and poured over the meal.

If I owned a waffle iron, I bet this batter would work well. Let me know if this works in your waffle iron.

I recently purchased this 8″ non-stick ceramic saute pan and love it. It is free of PTFE, PFOA, lead, and cadmium. The batter sets up quickly; just keep an eye on the batter’s bottom and turn when golden.

An 8″ saute pan is the perfect platform for this batter. Melt a pat of organic butter on #5 heat and pour batter into pan.  The original recipe called for zapping this batter in the microwave for 90 seconds and then browning; I never use a microwave when cooking food. This pan is the perfect alternative and saves a step. I am all for that.

Once browned on one side, simply turn and brown on second side. It is very tender. If you love pancakes, you will love this “bread”. It may be halved/shared or eaten as one portion, depending on your appetite.

Plate “bread” and top with a sunny side, organic egg. Concealed under the egg is a free-range pork patty.

Let me know if you enjoy this breakfast. Cheers!

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 

 

for the love of rock, II

Tags

DIY project, edging, erosion, garden, home garden, Keto, rock, summer garden

Those who follow this blog know how much I love rock, boulders, stones, and pebbles. For nearly twenty years, I have resided on a half-acre in the foothills of of the Blue Ridge, USA.
Back in 2001, I only had one option when shopping for a home. I knew where I wanted to buy, but had no options. The house I bought was a badly neglected, twenty-eight YO fixer-upper. The gardens were non-existent, yet I had to relinquish my farmhouse rental in thirty days. This blog has recorded my ongoing projects, mosty DIY, requiring all of my coping and problem-solving skills.

As mentioned afore, this property is sloped on one end creating many challenges and solutions for erosion control. Over and over. Two steps forward, one step back…for nearly two decades.

Lower patio area prior to major storm erosion. Replaced mulch and rosemary with pea gravel, peonies and rock.

During summer when temps rise quickly, morning chores begin before the neighbor’s rooster calls. As heat and humidity rise, I default indoors for most of the day. YouTube provides hours of informative content regarding gardens, history, and fabulous inspiration. Standing stones are often discussed when visiting the UK, and I took them to heart when arranging found rock on my wee property.
For years, I gathered rock and stone and hauled it home. Concrete paths and stoops were jackhammered out, replaced with purchased boulders for both front and rear access.

Front boulder at door. All beds in this photo are changed entirely.

Today’s view of house front. See my hanging chad bay window? So glad to have calm in that bed. What do you think of a large planter under the bay filled with ferns?

The front path today…rain runs through it smoothly, leaving the path in tact. My hands and knees are really getting a workout this summer to keep weeds at bay!

I even add pebbles to decorative planters around the property. Tending live container plants is too labor intensive, and I love the look of pebbles. “Rock is forever” is my mantra.

Even wee Carolina wrens love bathing in this shallow saucer, adorned with a stone I carried back from New Mexico.

This is a winter shot of the front bed where I divide the turf from the mulched bed with river pebbles. During the growing season, this divide requires some weeding, but is effective and slows down water during heavy rains.

This was also a wash area every time it rained. So gravel was the answer. One heavy rain since placement confirms its success. Gravel will continue to replace mulch where ever it is appropriate. What took me so long???

Anywhere there is mulch, I tend to stabilize with found rock. Up till now, I usually placed rock flat. NOW, thanks to standing stones inspiration, I am retracing my rock edging. By digging a small trench where the stones lay, I reset them standing. This gives more of an edge, slowing water and keeping mulch in place. Voila!

These beauties did not require much standing, yet do a great job.

Just trenched and upright as of this morning, water will slow down and mulch will remain where I placed it.

One upright stone in the peony bed does a splendid job combined with others along this sloped bed edge.

Along the back yard, a wider swath of pea gravel combines nicely with smaller “standing stones” to slow water. Turf one side, mulch the other.

With an occasional blower sweep along the rocks and a strim from the Grass Hog, mulch remains mulch and turf remains at bay…all being very tidy.

This garden plaque says it all.

As I now sit in my pleasant air conditioned cottage for the hot July afternoon, all aches vanish from the hand and knee weeding/toiling early this morning. Sharing my garden success with readers and fellow gardeners brings endless pleasure.

Gardens are for sharing and I hope you enjoyed being a vicarious visitor.

Keto followers: End of month three and my IF is going great and for longer time. In fact I now go out early AM without eating and do plenty of garden chores before retreating from summer heat. IF has raised the bar for energy levels. WaHooWa!

Have you learned anything today?

Copyright © 2019 by Diane LaSauce All Rights Reserved

 

 

 

 

Oh July, July

Tags

chicken thighs, Keto, summer recipes

When temperatures/humidity rise in central Virginia, I spend time indoors…in air conditioning.
That is when I am not out weeding, mowing, and weeding some more. Surely, I mentioned before that I loathe Virginia summers. Although, Swallowtail Cottage is merely a half-acre, this small property demands regular attention during the growing season. This year so far, violent storms dump soaking rains which, in turn, nurture any weed seeds that blow in from my neighbors’ unkempt fields. Ah, life in the country. Hear the small violins playing?

This is the view many summer mornings through my casements in central Virginia. At least all that moisture is outside…thank angels for air conditioning.

Not only does my outdoor activity wane in July, my appetite follows suit. This past April, I began the Keto style of eating. Unwanted pounds had crept on my body and the food pyramid no longer works for me. Not only do I have more energy, I no longer graze, and cravings are a thing of the past. The best part, I no longer eat/miss sugar! AND I weigh five pounds less! 

The best part of this food shift is, I rediscovered my love of bacon and savor every bite at breakfast. I found a brand of organic, no sugar bacon and it is delicious! Mostly beef and eggs make up the rest of my protein.

This week, with temperatures in the 90’s and humidity in the 70’s, I remembered my recipe for Spiced Roasted Chicken Thighs, which appears in my recently published memoir. I will share it with followers here:

Begin with ten pieces of skinless, boneless, organic chicken thighs. This week I tried the Trader Joe’s brand, and they surpass Whole Foods offerings. I do not eat chicken skin (another story),  and I imagine this recipe could include skin if you indulge.

Spiced Roasted Chicken Thighs

Preheat oven to 450F. Shelf middle rack.

Open the packs of chicken, without rinsing, and place in a large bowl.

Place an assortment of your favorite bird herbs/spices over the thighs. I like a combination of salt, pepper, cumin, cardamom, paprika, curry, sage, thyme, NM red chile or any of these in any combination.

Using kitchen gloves, gently toss the spices with the thighs and place thighs top side down on a parchment lined sheet pan.

Melt 1/3 C. rendered bacon grease and distribute over all thighs.

Roast thighs for 15 minutes. Turn and roast another 15-20 minutes until internal temperature is 165F. Juices will render and when cooled, and make a delicious, savory jelly.

Is your mouth watering? Cool the thighs and enjoy as finger food, sliced over salads, or as a quick protein snack. This quantity lasts for days, held in the fridge, depending on the number of mouths fed.

Cold chicken on a hot/steamy day is just the ticket. Made in a large batch, this recipe saves time in the summer kitchen, and may be added to a schedule when the oven is already hot from other baking.

Bon Appetit!

PS: If you wonder why I write “do not rinse chicken” this trick prevents any contamination from sink splatter. Trust me, this works for any poultry. And using gloves makes easy the overall task of handling raw meat. Just dont touch anything outside the bowl until thighs are on the baking sheet. 😉

Let me know in the comments section how you like this recipe.

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

gone Keto

Tags

food, health, inspiration, Keto, smoothie

The end of April, I discovered the Keto diet and learned from many YouTube posts on the topic. I decided to try it. After all, I knew I was addicted to sugar, chocolate and always felt like I needed to eat something…for most of the last eighteen years.

Of course, during that time I hit menopause and got older, much older. Twenty pounds crept onto my body, despite my demanding physical chores here at Swallowtail Cottage,  and finally I said, “STOP!!”

Reboot.

What appealed to me about Keto was the meat factor. And bacon. I was brought up on the notion that fat is bad for us. Some are. Yet with my new market neighbor, who raises only grass fed/finished chicken, beef, and pork I am in Keto heaven.

For the past twenty years I stuck to organic/sustainably raised produce and other foods, mostly from Whole Foods Market. Now I seek even more, locally raised food and enjoy supporting this effort. In the last post I mentioned Harmony Hill Farm. If you have not visited their web site, do. Quickly you will learn how hard it is to be a real farmer. Yes, I whine about weather conditions here on my half-acre, but when one speaks of hundreds of acres, dozens of animals of variety…now that takes pride, dedication, patience of a saint, and stamina.

Revelation:

Since I live alone, smoothies are the quickest way to ingest veggies, supplements and not so perfect produce. I rarely prepare a sit down meal during warmer months. Upon more food research, I learned that some veggies are not absorbed properly if consumed raw…like spinach and broccoli. Yet one can miss essential enzymes if veggies are steamed…so, this morning as I prepared my AM smoothie, I steamed a large handful of organic spinach for two minutes, then for good measure, added a handful of raw spinach to the pitcher. Then,

Back up to the beginning of this smoothie. Two weeks ago, I discovered a brand of organic bacon that is also sugar free at Whole Foods Market. And, wow, is it delicious! Since I am always looking to have fast food at home, I render 4 oz. at a time, save the drippings in a glass jar, store the uneaten portion in the fridge, and this way I always have cooked bacon at the ready.

Now my go to breakfast is bacon and egg(s), and a green smoothie. This morning was my one-step-closer to a wholesome, fast food breakfast.

Warm two strips of cooked bacon in the microwave, 5 seconds.

Pour 8 OZ unsweetened almond/walnut milk into Vitamix pitcher. (I make my own)
Add any not-perfect raw lettuce.
Add one large handful of raw organic spinach.
Add steamed spinach (two handfuls raw, steamed two minutes)
Add any prescribed supplements (I open the capsules)
Add 1/4 t. each of ground cinnamon and ginger (for inflammation)
Add 1 T. nutritional yeast (B vitamins)
Add 1/4 t. Matcha powder (organic)
Add 1 or 2 organic hard boiled eggs (depending on my morning activity)
Add 1 t. Raw Organic Apple Cider Vinegar (with the Mother)
Add one dipper of organic wheat grass juice powder (MAJU Superfoods, Amazon)
Pinch of Himalayan pink salt

When I reached the egg portion of breakfast, I thought, since I have boiled eggs in the fridge (great go-to snack), I would just toss a peeled egg into the Vitamix…and will not need to fire up the stove-top. Yes!

Adding the boiled egg to the pitcher created a lovely texture to the overly veggie mix.

I am not a Vitamix saleswoman, but after trying every smoothie maker at Bed, Bath, & Beyond, I bit the bullet and ordered the highly rated, yet pricey Vitamix 5200. To soften the cost, I rummaged down in the basement, and posted many items no longer used on FB marketplace and voila! in just hours, I raised enough cash to offset the cost of the mighty Vitamix! And no yard sales necessary! Good creates good.

So to end this tale of breakfast, I am moving along in Keto. No longer do I crave sweet chocolate or carbs. I have suffered with leg cramps recently, and from the Keto Reset FB Group (of hardcore Keto folks who follow their macros), I learned that this is one side effect of Keto. Onto the new learning curve of balancing electrolytes and moi as I transition away from a life of carbs and sugar. Solo water, made at home using Himalayan pink salt, appears to be fixing the leg cramp issue.

Let me know if Keto is a way of life for you. If not, this smoothie, I promise is one for the menu.

Disclaimer: I do not receive any compensation for mentioning brands in this post.

In the meantime, it is a sunny 80F, the blueberries are ripening under the tulle,

and eager market customers await my organic berries come Saturday.

At any rate, I always love hearing from you.

Copyright © 2019 by Diane LaSauce All Rights Reserved