Health News
MASH TOPPING:
3 cups cubed daikon OR 1 medium head cauliflower
2 cups broth
1 TBS cream cheese, softened
1/4 cup grated Parmesan
1/2 tsp minced garlic
1/8 tsp straight chicken base or bullion (watch for MSG)
1/8 tsp freshly ground pepper
1/2 tsp chopped fresh or dry chives, for garnish
1 egg yolk
Set a stockpot of broth to boil over high heat. Clean and cut daikon or cauliflower into small pieces. Cook in beef or chicken broth for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked veggie very dry between several layers of paper towels. In a food processor, puree the hot veggie with the cream cheese, Parmesan, garlic, chicken base, yolk and pepper until smooth. Makes 4 servings.
NUTRITIONAL COMPARISON (per serving)
Using Potatoes = 156 calories, 4.5g fat, 8g protein, 21 carbs, 2.3g fiber
Using Cauliflower = 88 calories, 4.5g fat, 7.5g protein, 5 carbs, 2g fiber
Using Daikon = 92 calories, 4.5 g fat, 8g protein, 5.6 carbs, 2.3g fiber
MEAT FILLING:
1 TBS coconut oil or ghee
1 3/4 pounds ground beef or ground lamb
1 carrot, peeled and chopped
1 onion, chopped
2 TBS butter
1 cup beef stock or broth
1 tsp wheat free Tamari (soy sauce)
1 tsp fish sauce (optional: "umami" flavor)
1/2 cup chopped asparagus
1 tsp paprika
2 TBS chopped fresh parsley leaves
While daikons boil, preheat a large skillet over medium high heat. Add oil to hot pan with beef or lamb. Season meat with salt and pepper. Brown and crumble meat for 3 or 4 minutes. If you are using lamb and the pan is fatty, spoon away some of the drippings. Add chopped carrot and onion to the meat. Cook veggies with meat 5 minutes, stirring frequently. In a second small skillet over medium heat cook butter and thickener together 2 minutes. Whisk in broth, Tamari and fish sauce. Thicken gravy 1 minute. Add gravy to meat and vegetables. Stir in peas (if desired).
Preheat broiler to high. Fill a small rectangular casserole with meat and vegetable mixture. Spoon daikon over meat evenly. Top daikon with paprika and broil 6 to 8 inches from the heat until potatoes are evenly browned. Top casserole dish with chopped parsley and serve.
NUTRITIONAL COMPARISON (per serving)
Traditional Shepard's Pie = 569 calories, 21g fat, 63g protein, 23 carbs, 3.3g fiber
"Healthified" Pie = 494 calories, 21g fat, 63g protein, 8.7 carbs, 3.2g fiber
- Hot Beef Sundae!
I know a lot of you have tried cauliflower mashed "faux"tatoes and thought the taste was good, but the texture wasn't the same. I'm here to tell you, I found a special trick. I also never really cared for the gritty fake potatoes either until...
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- Moussaka (greek Lasagna)
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- Baked "potato" Soup
3 bacon strips, diced 1/2 small onion, chopped 1 clove garlic, minced 1 tsp Celtic sea salt 1 tsp dried basil 1/2 tsp pepper 3 cups chicken broth 3 cups cauliflower flowerettes 2 ounces cream cheese 1/2 tsp hot pepper sauce Fresh Shredded Cheddar cheese...
Health News
Shepherd's pie
MASH TOPPING:
3 cups cubed daikon OR 1 medium head cauliflower
2 cups broth
1 TBS cream cheese, softened
1/4 cup grated Parmesan
1/2 tsp minced garlic
1/8 tsp straight chicken base or bullion (watch for MSG)
1/8 tsp freshly ground pepper
1/2 tsp chopped fresh or dry chives, for garnish
1 egg yolk
Set a stockpot of broth to boil over high heat. Clean and cut daikon or cauliflower into small pieces. Cook in beef or chicken broth for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked veggie very dry between several layers of paper towels. In a food processor, puree the hot veggie with the cream cheese, Parmesan, garlic, chicken base, yolk and pepper until smooth. Makes 4 servings.
NUTRITIONAL COMPARISON (per serving)
Using Potatoes = 156 calories, 4.5g fat, 8g protein, 21 carbs, 2.3g fiber
Using Cauliflower = 88 calories, 4.5g fat, 7.5g protein, 5 carbs, 2g fiber
Using Daikon = 92 calories, 4.5 g fat, 8g protein, 5.6 carbs, 2.3g fiber
MEAT FILLING:
1 TBS coconut oil or ghee
1 3/4 pounds ground beef or ground lamb
1 carrot, peeled and chopped
1 onion, chopped
2 TBS butter
1 cup beef stock or broth
1 tsp wheat free Tamari (soy sauce)
1 tsp fish sauce (optional: "umami" flavor)
1/2 cup chopped asparagus
1 tsp paprika
2 TBS chopped fresh parsley leaves
While daikons boil, preheat a large skillet over medium high heat. Add oil to hot pan with beef or lamb. Season meat with salt and pepper. Brown and crumble meat for 3 or 4 minutes. If you are using lamb and the pan is fatty, spoon away some of the drippings. Add chopped carrot and onion to the meat. Cook veggies with meat 5 minutes, stirring frequently. In a second small skillet over medium heat cook butter and thickener together 2 minutes. Whisk in broth, Tamari and fish sauce. Thicken gravy 1 minute. Add gravy to meat and vegetables. Stir in peas (if desired).
Preheat broiler to high. Fill a small rectangular casserole with meat and vegetable mixture. Spoon daikon over meat evenly. Top daikon with paprika and broil 6 to 8 inches from the heat until potatoes are evenly browned. Top casserole dish with chopped parsley and serve.
NUTRITIONAL COMPARISON (per serving)
Traditional Shepard's Pie = 569 calories, 21g fat, 63g protein, 23 carbs, 3.3g fiber
"Healthified" Pie = 494 calories, 21g fat, 63g protein, 8.7 carbs, 3.2g fiber
- Hot Beef Sundae!
I know a lot of you have tried cauliflower mashed "faux"tatoes and thought the taste was good, but the texture wasn't the same. I'm here to tell you, I found a special trick. I also never really cared for the gritty fake potatoes either until...
- Delicious Ham And "potato" Soup
The traditional recipe for ham and potato soup uses potato, and a butter/flour mixture for a thickener. I switched out the potato and used cauliflower to save over 90 calories and 25 carbohydrates per cup of vegetable. I also ditched the butter/flour...
- Moussaka (greek Lasagna)
I prepared this one Sunday afternoon and froze it before baking it. The other day, I knew I was going to be too busy to prepare a meal when I got home, so I took the frozen Moussaka out of the freezer and placed it in my oven on a "delay timer." I had...
- Potluck "rice" Casserole
1 pound ground grass-fed beef 1 medium green pepper, chopped 1 medium onion, chopped 3 cups cooked Cauliflower "rice" 1 (14.5 ounce) can stewed tomatoes 1 can Cantadina Thick and Zesty Sauce 1 tsp Celtic sea salt 1 tsp chili powder 1 tsp ground mustard...
- Baked "potato" Soup
3 bacon strips, diced 1/2 small onion, chopped 1 clove garlic, minced 1 tsp Celtic sea salt 1 tsp dried basil 1/2 tsp pepper 3 cups chicken broth 3 cups cauliflower flowerettes 2 ounces cream cheese 1/2 tsp hot pepper sauce Fresh Shredded Cheddar cheese...