Recipes


This site is dedicated to low carbohydrate variations of a vegetarian diet to provide a lifetime of  optimal health.  This site is part blog and part info site. 

Reciprocal links from similar pages are welcome and encouraged! 

Introduction

Over the next few months, I will be exploring various recipes and listing them here.  Most should be my own creations, but I might try a few cookbooks. 

These recipes are all No Flour No Sugar and vegetarian.  Complex carbohydrates may be present, so most aren't appropriate for the Atkins diet or its close cousins.

A Low-Carb Stir-Fry

Note that this is almost identical to the Squash Stir-Fry below.  Carbs, here, though, should be lower.  This stir-fry is somewhat "Italian" in flavor.

Ingredient

Amount & Comments

Morningstar Breakfast Patties  Microwave for 2 to 3 minutes to thaw; break into pieces
Red Onion Can dice or julienne cut (cut lengthwise); first ingredient; saute on high
Broccoli Cut florets into small pieces
Canola Oil 1 oz (30 g)
Butter 15 g (1/2 oz)
Roma Tomatoes, Ripe 2, 3, or 4;  julienne cut
Grated Hard Cheese A suitably small amount of a grated hard cheese, perhaps Romano or Parmesan
Spices Season to taste using these spices: Oregano, Ground Cumin, Basil Leaves, & Dill Weed

 

Heat frying pan or wok on low flame with canola oil and butter in it; add in onions to saute (possibly on high, adjust heat as necessary) then adding broccoli (option: green peppers). 

After all is sufficiently soft, add tomatoes and the Morningstar.  Turn heat down to medium or low.  After about a minute, add spices.  Should be ready in about 1 to 2 minutes.  Sprinkle with grated hard cheese immediately prior to serving.

Note: this recipe was derived from the Squash Based Stir-Fry, below.

 

A Squash Based Stir-Fry (Some Carbs)

Here's my first recipe.  This is a variation on a Stir-Fry that my sweetie and I like.  Sometimes we substitute tempe instead of a Boca.  Generally, the vegetables are prepared with a julienne cut (a lengthwise cut).

Ingredient

Amount & Comments

Boca (1 or 2) Microwave for 2 to 3 minutes to thaw
Red Onion Can dice or julienne cut (cut lengthwise); first ingredient; saute on high
Yellow Squash 1 or 2 Squash (julienne cut); sometimes we use Zuchinni.
Canola Oil 1 oz (30 g)
Butter 15 g (1/2 oz)
Roma Tomatoes, Ripe 2, 3, or 4;  julienne cut
Tabasco sauce or Louisiana Hot Sauce Season to taste
Gulden's Brown Spicy Mustard Season to taste (at least 1 tbsp (15g)); be generous with this;  (but probably the "key ingredient")
Options: Brocolli & Corn with the Squash
Options: Sliced black olives with the tomatoes

 

Cut the veggies while microwaving (or otherwise thawing) the boca.  If using tempe, cut into small chunks between 1" and 1/5" on the side (1cm to 2cm). 

Heat frying pan or wok on low flame with canola oil and butter in it; add in onions to saute (possibly on high, adjust heat as necessary) then adding squash (option: green peppers). 

After all is sufficiently soft, add tomatoes (options: sliced black olives, kernel corn, maybe bamboo shoots) and the boca (or tempe).  Turn heat down to medium or low.  After about a minute, add sauces (Tabasco or LA Hot Sauce; Brown Spicy Mustard).  Should be ready in about 1 to 2 minutes.

Note: the entire character of this stir fry can be radically changed by substituting (Bragg's Liquid Amino's, bamboo shoots, & pineapple) for the sauces (Tabasco or LA Hot Sauce; Brown Spicy Mustard).

Serving Suggestions:

We like to serve it with about half a cup to a cup of organic brown rice (cooked to be fairly soft) and some additional sauce such as sour cream or spinach artichoke dip (cold).

Sometimes we place some of the "hard" vegetables (such as broccoli, if we use it) into a steamer, first, to soften it prior to cooking.  Of course, you can use the pot liquor as part of the stir fry.