Turkey Breakfast Sausage
1 pound ground turkey
1 small onion, peeled and finely chopped
¼ teaspoon each of
cumin, marjoram, pepper, nutmeg, oregano, cayenne pepper, and ginger
½ teaspoon each dried basil, thyme, sage
2 teaspoons salt ( I used celtic salt)
1 egg, lightly beaten
2 tablespoons of EVOO
Mix all ingredients the night before to give the spices time to release their essences throughout the meat. To store in the freezer, form into patties, store in an airtight container using parchment paper to separate patties.
The nutrient count is exactly as for ground turkey. The spices and egg add negligible protein and other nutrients.
1 large eggplant cut into ½ "cubes
1 zucchini cut into ½ " cubes
1 green pepper
1 small onion, peeled, cut coarsely
2 tomatoes, peeled and seeded and cubed
2-4 cloves of minced garlic - to taste
1 tsp dried thyme
salt & pepper to taste
EVOO for sauté-ing
You may vary the vegetables - I used cauliflower, celery root, and leeks in one batch. Do not overdo the onions or the tomatoes as they add too much sugar to the dish for the Rosedale plan.
Prepare eggplant by salting it well and putting it in a colander. This will draw out bitter liquid. Let stand for at least 20 minutes. Rinse, pat dry with clean tea towel, and proceed with the rest of the recipe.
Sauté vegetables in a large non-stick pan with enough EVOO to keep them from sticking. Add the vegetables with the shortest cooking time last. After all vegetables are sautéd, add thyme and garlic. Transfer to pan & bake at 325 ºF for about 1 hour.. Use a wide shallow pan, so that most of the juices evaporate. You may place Italian Turkey sausage links onto the vegetables and nestle them in for extra flavor.
I will edit this and update the nutrient count when I get time.
1 whole package of baby spinach, washed well
1 large handful of fresh basil
4 cloves garlic
¼ tsp. nutmeg
salt & pepper to taste
generous squirt of prepared mustard of your choice, about 1T.
½ c. red wine vinegar
½-2/3 c. EVOO or ¼-1/3 c EVOO & the same amount of flaxseed oil
2T parmesean cheese
Puree all in a blender or smoothie maker. You must stop occasionally and push down the leaves. This is a very intense flavor, so you might want to mix it with some homemade flaxseed oil mayo, or silken tofu. It will thicken as it sets a few days in the fridge. I add extra flaxseed oil to thin it out for my salads. Very good with eggs & avacado on romaine lettuce..
(I will edit with nutrition info later, thanks) Donna
Thanks Donna. Here is mine, so they are in one place.
Warm Tarragon Chicken Salad
1. boil chicken breast, cut into strips, in water with 1/2 tsp dried tarragon or fresh (use 1 Tbsp).....about 10 minutes
2. Dressing: 1/4 c tarragon vinegar, 1 tsp Dijon mustard, 2 Tbs chopped shallots, 2 Tbs minced fresh parsley, 1 Tsp minced fresh Tarragon or 1/2 tsp dried, salt and pepper, 1/4 c water, 4 Tsp EV olive oil. Whisk together and stir well before adding to chicken.
3. Add dressing to chicken and marinade for 1/2 hr and keep warm.
4. Make salad dishes with torn pieces of romaine, boston, or leaf lettuce. Add strips of red bell pepper. Add 1 tsp of capers.
5. Add 3 oz or whatever amount of chicken that's right for you on top. Drizzle dressing over salad.
This is a Rosedale friendly recipe..probably after the first 3 weeks..
3-Minute Chocolate Cake...makes 2
1/4 cup almond flour
1/2 tsp. baking powder
1-2 tsp. nut oil
pinch of salt
1 Tbs. of cocoa
1 egg, beaten
1/2 tsp. vanilla
2-3 Tbs. Splenda
Mix dry ingredients in a 2-cup measuring cup. Then add egg and vanilla and water
if necessary to make it like a cake batter.
Pam or oil 2 (4 ounce) custard cups. Pour 1/2 the batter into each cup and microwave
for 1 minute 10 seconds. Remove and enjoy one for breakfast with an egg on the
side. Refrigerate the other one quickly...LOL.
Baked Halibut (Tilapia) With Green Beans
Here are two recipes that I tried out of the Rosedale book. Both were very good.
Baked Halibut (I used Tilapia) With Green Beans
2 T capers
1/4 C lemon juice
3 T chopped fresh basil
2 T chopped fresh parsley
1 T homemade mayo
2 3 oz halibut (tilapia) fillets
1/2 lb fresh green beans
1 garlic clove, chopped
2T fresh chopped Italian parsely
1 T lemon juice
1 T avocado oil
3T silvered almonds (I used pine nuts)
1. Mixe sauce in a blender.
2. Preheat oven to 400 degrees
3. Place fish ina glass baking dish, pour sauce over the fish, cover with aluminum foil and bake for 10 min or until the fish is opaque thoughout.
4. Fill pot half full of water, bring to boil. Turn down to simmer, add the green beans and cook for 5 minutes.
5. Drain the beans and toss with the garlic, parsley, lemon juice, avocado oil and nuts.
1/2 C EVOO
2 T fresh lemon juice
1 T fresh lime juice
1/4 C fresh chopped mint
Stevia powder or Splenda to taste
3 C baby romaine lettuce
1 celery stalk, chopped
1/2 yellow bell pepper, cut into strips
1 small head of radicchis
1/2 C pecans
1. Mix the vinaigrette ina blender.
2. Put the rest of the ingredients in a salad bowl, add the dressing, toss and serve.
Here's one from Rosedale's book, Page 221:
Tuna Salad - Serves 2
1 Can chunk white tuna, in water
1.4 C. cashews
2 T chopped celery
2 T homemade mayo
1 T. chopped scallions
Pinch of cayenne
Salt to taste
“Manna from Heaven” bread
Mix the tuna, cashews, celery, mayo, scallions, cayenne, and salt with fork. Serve over toasted Manna bread
I tried to make homemade mayo the way it was described in the book, and it didn't work out. What Dr. R failed to mention was that you should whip the egg yolk in a food processor first, then drizzle the oil in gradually while the food processor is running. (I've never tried it in a blender, but I suppose that would work, too)
HOMEMADE MAYONNAISE (4 servings) p. 284
1 egg yolk
¼ C. Avocado oil
1 T. lemon juice
pinch of cayenne
Hard Boiled Eggs and Swiss Chard
This is from Rosedale's book, page 220 - Serves 2
3 T flax oil 2 T. sesame seeds
½ C. chopped fresh basil 1 T. flax seeds
1 t. tamari pinch of cinnamon
1 bunch Swiss chard, washed & chopped
Mix the flax dressing in a blender
Place eggs in small saucepan, cover with cold water, bring to a boil. Turn down to simmer for 5 minutes. cool eggs in cold water; peel and slice in ¼ inch rounds
Boil the chard in water and turn down to simmer for 5 minutes. Drain the chard and split between 2 plates. Arrange the sliced eggs on top of the chard, and drizzle with the dressing.
This is also from Rosedale's book:
3 T low-fat cream cheese 1 t flax oil
½ t chopped fresh rosemary 1 t avocado oil = sauce ingredients
1T fresh lemon juice Salt to taste
Pinch of cayenne
1 ripe avocado manna from heaven bread
Mix the sauce ingredients in small bowl with fork
In a deep skillet, add 2 inches of water, bring to boil, turn down to simmer. Crack each egg one at a time into a shallow cup, then gingerly slip each egg into the water, getting very close to the surface. Simmer eggs 5 minutes, & remove them with a slotted spoon; drain x-s water.Toast the bread.
Slice the avocado in half first, then remove the pit by gently squeezing the avocado. Slice the avocado while in its skin. Remove the avocado meat with your thumbs and place them on the toasted bread.
Top the bread and avocado with poached eggs and top with sauce.
Curried Fish Fillets
Here is a little trick I have used for years to make a tasty topping for fish.
This is enough for 2 3oz servings of fish. (Any kind - I've never tried it on salmon, though).
Make a paste of
1 tsp. fresh curry powder (I get mine from the healthfood store. It is so much better when it is fresh)
1 Tbs. prepared mustard - any kind, I use spicy brown or Poupon
1 little squeeze of lemon or lime,
salt & pepper to taste.
I usually place the fish in the pan and cook on one side, then turn and put the mixture on the already cooked side. It can also be applied to the top side of the fillets if you are baking the fish. The old recipe used to call for honey too, but over the years I have omitted it and I like it just as well. You could add Stevia if you like, Just a pinch. I've put this on everything except salmon. Never tried it on salmon somehow.
This is a typical low carb lasagna recipe...
To make this recipe "Rosedale friendly", be sure to use low (or non)fat cheeses and probably only half of the meat-(grass fed, of course)
2 large zucchini, peeled and cut thin, LENGTHWISE
1 small can tomato sauce
8 oz ricotta cheese
1 egg, beaten
6 oz shredded mozzarella
1 lb italian sausage or hamburger, cooked and drained
garlic salt to taste
italian seasoning to taste
Blend the ricotta with the egg; cover bottom of small (9" x 9") glass pan with about 1/3 tomato sauce. Place several slices of zucchini over the sauce. Spread half of the ricotta/egg mixture over zucchini. Layer meat, seasoning, mozzarella, and more sauce. Put more zucchini on top and layer again. Top with last bit of mozzarella. Bake at 350 for about 45 min.
Dr. Rosedale's Lasagna Recipe
This recipe uses pesto sauce instead of tomato or marinara. (I elaborated on the instructions a little bit, because I don't think he's specific enough at times)
Rosedale’s Pesto sauce page 245
2 cups fresh basil leaves
½ cup extra virgin olive oil
¼ cup walnuts (or pine nuts)
2 TBS grated parmesan
3 garlic cloves
In a blender or food processor, blend the garlic until fine. Add the nuts and blend. Add all other ingredients and whip into a paste.
Lasagna-- Rosedale recipes, page 269
3 large zucchini
3 large summer squash
2 tablespoons extra virgin olive oil
¼ cup grated parmesan cheese
2 cups low-fat ricotta
½ cup chopped fresh Italian parsley
2 bunch spinach, well washed and steamed
½ cup chopped walnuts (or pine nuts)
Preheat oven to 400 degrees F
Slice the zucchini and squash lengthwise, toss with olive oil in a bowl, and roast on baking sheets for about 15 min. Remove the veggies, and reduce the oven to 350 degrees. Mix the filling ingredients. Place one layer of roasted vegetables in the bottom of a 9x12 inch glass baking dish. Spread thin layer of pesto on top of vegetables, and layer of filling on top of the pesto, about 1 inch thick. Create another layer of vegetables and another layer of filling. Top with the final layer of vegetables and a layer of pesto. Sprinkle with parmesan, and bake, covered, about 40 minutes.
I went ahead and calculated the nutrition, because I use it so much-- I adjusted the recipe, though, for my taste. I like more ratio of EVOO over vinegar, so my preparation includes 1 cup of oil. Also, I get a fairly large package of spinach, so I only use part of it (about 3 cups) According to my calculations, here is the nutritional value based on those adjustments:
Total fat 5.49 g
Sat fat: 0.77 g
Mono fat: 4 g
Carb: 0.45 g, Fiber: 0.06 g, for net Carb of 0.39 g
Plus, because this dressing has so much spinach, it has alot of nutrients that normal dressing wouldn't really have, including (but not limited to) 212 IU of vitamin A and 6 mg of calcium...
Sat Fat: 4.97g
Net Carbs: 9.02g
Protein: 17.17 g
1- 14 oz can artichokes, drained, rinsed and coarsely chopped
1 T. diced red pepper
1 T. Mayonnaise (made with proper oil, of course)
1 T. lemon juice
1/4 t. dill
2-3 cloves of roasted garlic - or to taste
1/8 t. cayenne
Salt & pepper to taste
Combine all ingredients in small bowl and mix well. Cover and chill in fridge until needed. Makes about 1½ cups.
Also may add 2 T. Parmesean Cheese
Serve on Almond crackers (see recipes on this forum), wedges of LaTortilla tortillas, cruditès.
Roasted Cornish Game Hens
Here is a recipe from the book that is absolutely delicious......good for when you have company. The turnips were wonderful. I found a new veggie.
Roasted Cornish Game Hens
2 Cornish game hens
2 lemon wedges
2 sprigs fresh rosemary
2 sprigs fresh thyme
12 sprigs of Italian parsley (I use just 3 sprigs per hen)
2 sprigs of fresh sage
3 medium leeks, chopped (I cut them into large chunks)
4 garlic cloves, peeled
3 stalks of celery, cut into 2-inch chunks
2 turnips, quartered
2 T of butter
1/4 t salt
pinch of black pepper
1. Preheat the oven to 425 degrees.
2. Stuff each hen with 1 lemon wedge, and a small bundle of rosemary, thyme, parsley and sage.
3. Place the hens in a roasting pan and arrange the leeks, garlic, celery and turnips around them.
4. Put several dots of butter on top of each hen, sprinkle with salt and pepper and place in the oven.
5. Turn the oven down to 350 degrees and bake for 1 hour, or until juices run clear. I found that it took longer than one hour.
2 lbs washed, peeled (if necessary), vegetables, cut into chuncks to fit in large jar. Green beans, cauliflower, carrots, peppers, cucumbers, etc.
3 T. coarse salt, such as Kosher salt
2 tsp. each mustard seed and dill weed
1 tsp. crushed dried red peppers, or may substitute equivalent cayenne, or jalapeño
1 tsp dill seed
4 large cloves garlic, crushed
2 cups apple cider vinegar (or may use white vinegar - vinegar will be heated, so your organic vinegar with the live culture may be wasted on this recipe)
Sweetener to taste, I use 2 packets of Stevia Plus, (but the original recipe called for 2/3 cup sugar)
Note: this recipe is very flexible. In the summertime, I use 2 very large sprigs of dill and no dill weed or seed. I often use cayenne instead of red pepper flakes and in the summer, I have even used poblano peppers as one of the veggies, instead of any of the hot ingredients.
Prepare veggies. Heat large pan of water, with 1 T. of the kosher salt in it. Blanch each type of vegetable separately, immersing in the boiling water for about 5 minutes for the firmer vegetables. Or if you prefer crispier vegetables, less time. Just blanch cucumers, small zucchini and tomatos for about 1 min, though as they are softer and don't require anything but to kill surface bacteria. Drain and add to large heat-proof jar, such as a Ball canning jar.
When you have your jar filled with blanched vegetables, add the dill seed & weed, mustard seed, garlic , sweetener and pepper flakes to the jar. Dump water and rinse pan. Heat the vinegar, remaining salt to the boiling point. Pour over vegetables, put on lid and allow to sit until cool. Refrigerate for 6 hours. May be kept up to 2 weeks in the fridge. Makes about 2 quarts.
Curried "Cream" of Chicken Soup
Curried "Cream" of Chicken Soup
½ small onion - chopped coarsely
1 rib celery - sliced
2T. olive oil
1 - 1½ T. good quality curry powder, best from an asian market
Sautè onions, celery in the oilive oil until translucent. Add curry powder, salt and pepper. Warm spices then add:
½ box chicken broth, boxed kind is best
Salt & pepper to taste.
2 chicken breasts
In a (bamboo) steamer above the soup pot, place 1 small spaghetti squash, cut in half & seeded - with cut sides down, Or you could place them in the pot with the broth if the pan is big enough. (Be sure the outside is washed well too)
Cook all of the above until squash is tender and the chicken is cooked through. When the spaghetti squash is tender, remove and scrape out the flesh and add back to the pan of soup. Remove the 2 chicken breasts and reserve. Add the rest of the broth. Then puree in a blender or with an immersion blender until smooth. This will not be perfectly smooth, it will have a little bit of a grainy texture, but it is fine. As soon as the soup is well blended, cut up the chicken breasts and return to the pot. Warm soup. Adjust seasonings.
Makes 3 generous servings
For a touch of luxury, you could add a splash of heavy cream to each bowl as it is served. Garnish with roasted red peppers. A pinch of cayenne brings out the curry flavor more. If you think you can tolerate the carbs, ½ a small carrot added at the beginning makes this soup even better. If the soup is too thin for you, you may thicken it with some ground almonds.
Along with the asparagus soup from the book, I think this is my favorite "comfort food" on the Rosedale plan.
I don't have exact measurements for the ingredients--(I just throw it all together) This is approximate. It's basically a matter of trial and error, depending on your specific taste, and also how much salsa you want to make~~I use a food processor. For chunky salsa, and if you're real industrious, you can dice everything by hand.
9-10 roma tomatoes, quartered (other types of tomatoes are fine, too)
1/2 large onion, quartered
2-3 cloves garlic
1/2 bunch cilantro, washed and majority of lower stem removed
2-6 (or more) serrano peppers (depending on how hot you like it-1 or 2 for mild salsa, 3-4 for medium, 6 or more for really hot)
juice of 1 lime
approx. 1/2 tsp. salt (to taste)
1/2 tsp. Splenda or Stevia powder (to taste)
In a food processor or chopper, chop the garlic till fine. Add the onion quarters and "pulse" until diced small. Remove the garlic and onion and set aside in a medium sized bowl. Add the cilantro to the chopper and chop until fine. Remove and add to the bowl. Chop the desired amount of peppers very fine, remove and set aside in a very small dish. Add the tomatoes, lime juice, salt and splenda to the chopper and "pulse" until diced. Fold the tomato mixture in the onion/garlic/cilantro until blended. Gradually add the chopped peppers, taste testing as you add until you've added to the desired hotness. (add more salt or splenda, if needed)
The above measurements makes approx. 3-4 cups. Stores in the fridge for about 10 days.
1 Serving = 2 TBS
0.16g total fat
0.2g sat. fat
[COLOR=Blue]I tried this the other day, and found it to be a nice change from tossed salad--sorry, but I'm one of those non-measuring cooks. You can vary the veggies according to your taste. I thought the broccoli added a nice flavor. Carrots are to be used sparingly on Rosedale, but you can add a couple of tablespoons or so to add some color. I also try to make just a small total yield amount to make sure I'm going to like it, and so I'm not having to eat a so-so salad for a week straight![/COLOR]
1/4 head of cabbage (yield approx. 1 1/2 cups)
1/4 medium onion (yield approx. 1/2 cup)
4-5 med. sized broccoli florets (yield approx. 1/2 cup)
3" section of Daikon (aka icicle) radish (yield approx. 1/2 cup)
small handful of cilantro (yield approx. 2 Tbs)
2 - 3 Tbs homemade mayo
2 TBS vinegar (I used Bragg's ACV)
1 tsp Splenda or Stevia powder
Salt & pepper to taste
Shred all the veggies in a food processor; blend in the vinegar, mayo, Splenda, salt and pepper. (Feel free to add more mayo if you like it "wetter")
Yields approx. 2 1/2 to 3 cups
(Nutrient breakdown to follow)
Country French Soup
From Rosedale Diet book, page 264-265. Says it yields 2 servings, nutrition info is based on 4 servings:
[COLOR=Purple]4 leeks well washed and chopped, greens and all
2TBS olive oil
3 celery stalks, chopped
3 carrots, sliced into rounds
1 ½ cups fresh green beans, cut into thirds
1 cup canned navy beans, rinsed
4 cups canned (boxed), or fresh chicken broth
1 tsp salt
¼ tsp pepper
1/8 cup fresh grated parmesan cheese[/COLOR]
[COLOR=Blue]French Pesto, or Pistou1 cup basil
¼ cup olive oil
2 cloves garlic[/COLOR]
1. Mix the pesto ingredients in a food processor.
2. Saute the leeks in the olive oil and 3 tsp of broth, when soft, add the celery, carrots, and ½ cup of chicken broth; simmer for 5 minutes.
3. Add the remaining broth, return to a simmer, add the green beans, and simmer for 3 minutes.
4. Add the navy beans and simmer for 5 more minutes. Add salt and pepper.
5. Serve immediately, each bowl topped with 1 TBS pesto and 1tsp parmesan
Nutrients: I had a heart attack when I figured out how many carbs is in this recipe--remember, though, Rosedale is not that concerned about counting carbs.
Total fat= 16g / Sat. Fat=3g
Carbs=34, Fiber=9 Net carbs=25
[COLOR=SeaGreen]EVEN SO, I omitted the Carrots, and cut the leeks down from 4 to 3 to come up with these numbers for carbs:
Carbs=25, Fiber=7 Net Carbs=18
Calories=300, everything else basically the same.[/COLOR]
From Rosedale Diet book, page 267-268.
Nutrient info is for 4 servings:
(NOTE: You can substitute ground beef or bison, if you prefer)
1 head cauliflower, cut into florets
1TBS olive oil
1 bunch chard, washed and chopped
1 large onion, chopped
3 carrots, chopped
1 cup beef stock
3-4 cloves of garlic, chopped
3 TSB chopped fresh rosemary
¼ cup fresh italian parsley, chopped
1TBS chopped fresh thyme
¾ pound ground lamb (or beef)
1 TBS xanthan gum
1 TBS butter or ghee
salt to taste
black pepper, to taste
1. Simmer cauliflower in water in medium sauce pan for 10 min.
2. In large, deep skillet, heat olive oil, add onion.
3. Sautee onion, add 2 TBS beef broth, garlic, and herbs.
4. When onion is translucent, add carrots and chard, simmer for 5 minutes.
5. Add the meat and saute’ until browned.
6. Add the remaining beef broth, return to simmer, and stir in the xanthan gum to thicken.
7. Reduce the heat to low, cover and simmer for 5 minutes.
8. Preheat oven to 425 ˚ F.
9. Blend the cauliflower in a food processor with butter, salt and pepper.
10. Add the meat mixture to a large glas pie plate and top with cauliflower.
11. Dot the cauliflower with butter and bake, uncovered, or until the topping begins to brown a bit.
Nutrients: Another heart attack ensued with the carb count on this recipe. If you can do without the carrots, you cut down on the carbs considerably.
Calories= 370 [COLOR=DarkOrange](w/o carrots, 350)[/COLOR]
Sat. fat= 9g
Carbs=19g, Fiber=5g, Net carbs=14g
carbs=15g, Fiber=4g, Net carbs=11g[/COLOR]
Gingery Chicken Soup
P. 231 ----- Nutrients calculated for 4 servings
Also, it's hard to calculate the meat with these specifications, so yield 2 cups of chicken out of your whole stewing chicken, and set the rest aside for something else.
1 medium chicken, cut into pieces
3-inch piece of ginger, peeled and chopped
5 garlic cloves, smashed and peeled
4 celery stalks
1 buch chopped italian parsley
1 red onion
9 whole cloves
1 bunch chard, washed
1. Wash the chicken and pat dry with paper towels.
2. Place in a loarge soup pot and cover w/ 2 quarts of water.
3. Bring to a boil and reduce and simmer.
4. Add the ginger, garlic, celery, and parsley.
5. Cut the ends off the onion, cut in half, and stick cloves in each half, add to the pot
6. Simmer for 2-3 hours.
7. Set up a large colander on top of another large pot
8. Strain the soup and set aside part of the chicken.
9. Return the broth to the heat and bring to a boil. Add the chard and reduce heat to simmer.
10. Simmer for 10 minutes and serve.
total fat= 6g
sat fat= 1.6g
Carbs=11g, Fiber = 4g, NET carbs=7g
Page 271 -
Hard to believe that all these ingredients would make only 2 servings! Nutrients are for 6 larger or 8 smaller servings
2 cups dried lentils
1 onion, chopped
1-inch piece of fresh ginger, peeled and chopped
4 garlic cloves, chopped
3 TBS EVOO
1 quart chicken stock
1 quart water
½ cup fresh parsely
1 large bunch of chard, washed and chopped
¼ cup fresh lemon juice
1 tsp salt
¼ tsp black pepper
¼ tsp cinnamon
1. Rinse the lentils well in a large colander.
2. Saute the onion, ginger, and garlic in olive oil
3. Add the lentils, stock, and water, cover bring to a boil and reduce to simmer
4. simmer for 2 hours, add parsely and chard, and simmer for 20 to 30 more minutes
5. Cool half of the soup; blend in a food processor . Return to the pot and add lemon juice, cinnamon, salt and pepper. Serve
Carbs=42, fiber=20 Net=22
total fat= 6g
sat fat= <1g
carbs= 31, fiber=15 Net= 16g
Protein= 16g [/COLOR]
Rosedale "mashed potatos"
Celeriac Type (aka celery root)
Remove tough outter skin, to 1 large celery root.
Cut up into about 1" chunks that will cook quickly.
Steam. When tender, transfer to a food processor
and add 2 T. olive or avacado oil, salt & pepper to taste,
and you mght add a little organic, non-ultrapasturized
cream, depending upon how you stand with saturated fats.
If you'd rather not use cream, then use chicken stock.
I find this makes a better texture than the cauliflower
does. You must whirl it in the food processor quite
a while to cut up the fibrous stuff fine.
The cauliflower mashed potato recipe from the book is long
and involved. I make it just like the celeriac type, as follows,
Cut up cauliflower into chunks for steaming. Steam rather than boil the pieces until quite done - cooked more thourougly than if you were preparing it to eat undisguised. When done, transfer to a mixing bowl and
use your hand mixer to create a nice texture. Add olive oil, 2 T, salt & pepper, green onions. This recipe is always wet enough, but not too wet (as it would be if you boiled it (which is why the book has you drain itin a collander and then bake it. This way you do neither.) I do like the books suggestion of adding finely sliced green onion to the mixture.
Again you could add a small amount of approved heavy cream if you find it does not interfere with your weight loss &/or bloodwork numbers.
Carne - Rosedale Style
This is a recipe that I ran across from my old Atkins days. This is a wonderful recipe for all who hate to cook on a regular basis! It can be made ahead of time, and used in a pinch for many different dishes.
It can easily be converted to Rosedale by using free-range chicken or grass fed meat. Also use acceptable oils. The carb count is very low, and it's very delicious!
[COLOR=SeaGreen]2 pounds boneless or 3 pounds bone-in meat, cut into pieces that will easily fit into the pot (pork, beef, chicken or turkey. Bone-in preferred)
2 tablespoons cooking fat (olive oil or ghee)
1 tablespoon garlic powder
1 tablespoon ground cumin
2 teaspoons seasoning salt
3/4 teaspoon lemon pepper
1/4 teaspoon dried oregano
2 cups water
1 small onion, minced
1 teaspoon lime juice
6 drops (about 1/4 teaspoon) hot chili oil
In a very small bowl combine the spices. Sprinkle them over the meat and allow it to rest while the fat is melting over medium heat in a large (5 quart) non-aluminum pot with a lid. Place the meat into the pot and brown it on all sides. Add more cooking fat if needed to prevent the meat from sticking to the bottom of the pot. Add the water so that it nearly covers the meat. Add the onions to the pot, and cover it. Bring it to a slow boil and reduce the heat so it is just bubbling. Skim off any of the foam that rises to the surface. These are impurities that will adversely effect the taste of your broth. Also be sure your meat remains completely covered in broth for the entire cooking time. Add more liquid if necessary.
Cook the meat until it is beginning to fall off the bones, from about 1 1/2 hours for a chicken, up to 4 hours for beef. Towards the end of the cooking time, add the lime juice and hot chili oil. Transfer the meat to the refrigerator and allow it to cool until the fat has become a hard layer on the top, usually overnight. Remove the fat that has risen to the top, (this also contains impurities that can effect the taste of the meat), warm the meat up on the stove top, so that it is workable. Remove the bones and other inedible parts and shred the meat, returning it to the broth so that it will stay moist. At this point, the meat is ready to use in a variety of dishes. It can be eaten alone with a dollop of (low fat) sour cream or a sprinkling of cheese as a garnish. It can be wrapped up in a lettuce leaf with guacamole and olives. It can be placed into low carb tortillas for a taco or burrito, or it can be made into Enchiladas with low fat cheese. [/COLOR]
Almond Crusted Fish
Almond Crusted Fish
1 lb. fillets of any firm fish. Sole, Orange Roughy, etc
1 cup blanched almonds or slivered almonds - chopped coarsely
1 teasp. seasoned salt
1 T. dried parsley
2 T. water
1/3 cup cooking oil - coconut or olive oil
2 T. butter
lemon juice for serving
If you chop almonds in the food processor, do not chop too finely, you want some crunch to these. Place chopped almonds and seasonings in a shallow bowl. You may want to use 1/2 and then 1/2 later, coating only 2-3 fillets at a time. The mixture gets sticky if you do too many fillets in the same coating. In another shallow bowl, combine and lightly beat egg & water.
Heat cooking pan with oil & butter. (medium heat) Dip fillets into egg mixture first then into almond mixture, coating well. Place in heated pan and cook about 1½ min per side. Be careful not to overcook fish!
Serve hot with freshly squeezed lemon juice.
You could also bake these. I would drizzle the oil/butter over the fillets to help them brown nicely. Bake at no more than 325º as per Rosedale guidelines.
4 servings. 8.25 carbs/4 fiber/ 4.32 ECC
1 14½ oz can salmon. Be sure to remove any skin or bone present
½ c. ground almonds
½ tsp. dried mustard
1-2 T. fresh parsley chopped very fine
½ tsp dill weed
¼ c. minced onion
1½ tsp lemon juice
¼ tsp lemon pepper
¼ tsp garlic salt
Cooking oil of choice
Combine all ingredients except oil, mixing well. Shape into patties, about 3 " in diameter. Panfry in enough oil to lightly cover the bottom of the skillet you are using. Fry until golden on each side, about 4 minutes on each side.
Serve with low-carb tarter sauce.
Creamy Ranch Salad Dressing
Ranch Salad Dressing
2 tsp lemon juice
¼ c. finely minced onion
1 T. finely minced parsley
1 tsp dhives
¼ tsp thyme
¼ tsp celery seed
¼ tsp dry mustard
Salt & pepper to taste - I use seasoned salt for this
3/4 c EVOO
3 T. water
(You may wish to coddle egg if you are worried about salmonella - I usually do not do this)
Place egg, lemon juice & seasonings into a blender container. Blend well. If seasonings are sticking to the container, scrape them down with a rubber spatula at this time. Replace lid and pour thin stream of EVOO into opening of lid while blender is running medium speed. After you have added EVOO, add the additional water. Turn blender on high and blend an additional minute. Store in jar with lid.
It is the 3 T of water that makes this pourable salad dressing. If you want this to be a spread, just omit the extra water.
I got this from Linda Sue's web site... http://users3.ev1.net/~fontlady/recipes.html
Linda said she thought this was a bit bland and would probably be better with ham hock:
BROCCOLI MUSHROOM SOUP
1 tablespoon butter
1/2 pound mushrooms, sliced
1 tablespoon onion, minced
1 clove garlic, minced
1 teaspoon salt
1/2 teaspoon pepper
14 ounce can beef broth (or ham hock broth)
1/2 cup water
16 ounces frozen broccoli, cooked
1/2 cup half-n-half
In large pot, sauté the mushrooms, onion, garlic and seasonings in butter until lightly browned. Add the broth, water and broccoli; bring to a boil. Cover and cook until broccoli is very tender, about 7-8 minutes. Puree with stick blender until smooth. Stir in cream. Makes 5 cups or 5 servings
Per Serving: 143 Calories; 12g Fat; 5g Protein; 7g Carbohydrate; 3g Dietary Fiber; 4g Net Carbs
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