6. Salads, dressings & cooked vegetables

  • Artichokes
  • Asparagus – not good for people with Multiple Myeloma
  • Avocado
  • Beans
  • Broccoli
  • Brussels sprouts & kale
  • Cabbage – Cole Slaw
  • Cauliflower- mock potato salad
  • Celery root
  • Cucumber Salad
  • Jicama chips
  • Kale
  • Romaine – Caesar Salad & dressing
  • Spaghetti Squash
  • Spinach & mushroom salad
  • Zucchini Keftedes with Feta and Dill
  • Zucchini with Sour Cream (yum)
  1. salad dressing – Ranch (2 recipes)
  2. Chicken Salad
  3. Egg salad
  4. Layered vegetable salad
  5. Shrimp salad in 1/2 avocado
  6. Spinach & Mushroom Salad
  7. Tuna Salad

1. Artichoke to serve with butter.  I buy an artichoke and cut it in 1/2 and cook in pressure cooker with for about 20-25 min.  Serve with melted butter.

2 Asparagus (remove tough stems by bending – where they break – throw away hard ends

with mock Hollandaise:  – cook asparagus in microwave bag for 6 min. Make delicious sauce with 2T melted butter, 1 T lemon juice, 2 T sour cream.

3. Avocado – 2 g/ 3 1/2 oz. Not just low carb, but also full of nutritious fat. Avocado can be eaten in all kinds of ways, including on its own, perhaps with some mayonnaise, or it can be used to make guacamole.

  • Avocado pie: In springform w parchment crust- 3/4c almond flour, 4T sesame seeds, 4T coconut flour, 1 T psyllium, 1 tsp baking pwder, 3 T coconut oil, 1 egg, 4 T water. Filling:  2 avocados, 1 c mayo, 3 eggs, chili pepper, ½ tsp onion pwder, 8 T cream cheese, 1 ¼ c shredded cheese.  Bake 30 min
  • Avocado deviled egg boats with bacon sail– mix yolk with avocado & put cooked bacon sail.

4. Beans(green ) 4 g / 3  1/2 oz

2 cans drained green beans, 4 slices bacon cooked & chopped, sauté 1 onion in bacon drippings, add 1/8-1/4 c vinegar

  1. Green bean casserole-  take 8 oz container of cream cheese with chives, heat and soften with cream in microwave so it is creamy sauce.  Pour on 2 cans drained green beans, 1/2 tsp pepper, top with cooked & crumbled bacon or canned onion rings
  2. Garlic green beans- cook green beans in microwave, then put 2 tsp olive oil or coconut oil in pan, add 2 garlic cloves crushed – brown, add beans and sprinkle with 2 T parmesan cheese
  3. Green Beans with dill-  green beans, 1/2 c fresh mushrooms (cook 1 min in butter or coconut oil, add 1/2 tsp dill

5. Broccoli 4 g per 3 1/2 oz –

  1. steam a little, but keep fresh green color. Put in baking dish with 3 oz butter, 5 oz grated cheese – bake until cheese is browned.
  2. Dont steam, just saute in butter, 5 scallions & 2 T capers
  3. steam & add 1 c mayo & 1/4 c dill
  4. mix cooked broccoli chopped with 1 c sour cream & 2 T Dijon mustard –  bake 20 min
  5. Broccoli and cauliflower gratin with sausage      1 #Broccoli, 1/2 # cauliflower ¼# leeks- sauté in butter and top w 1/3# cheese, ¼ c sour cream
  6. microwave 1/2  of 8 oz container of cream cheese with garden vegetables or chipotle or chives – mix with cream to make sauce. Mix with  steamed broccoli and top with cheese.  Bake 20 min
  7. mix broccoli with mayonnaise and Parmesan and bake
  8. my current favorite – saute onions, fresh broccoli and tomatoes until cooked.  Add 1/2 c spaghetti sauce and 1/2 c sour cream.

6.  Cabbage – 3 g/ 3 1/2 oz

  • Butter fried – cabbage shredded w 4 oz butter & salt & pepper
  • Asian Cabbage stir fry. Cabbage shredded, fried – don’t brown.  Add, onion pwder, pepper, vinegar, cloves & put in bowl.  Cook ground meat, garlic, scallions, ginger
  • Stuffed cabbage casserole– shred a cabbage and fry in 3 oz butter til soft – 10 min. Add onion pwdr, black pepper, 2 T tex mex seasoning, 1 T vinegar. Brown 1# ground beef, add cooked cabbage, stir in ½# cheese and top with ¼# shredded cheese. Bake
  • Coleslaw- shredded cabbage, ½ lemon (Juice) 1 tsp salt, ½ c mayonnaise, 1 T Dijon
  • Italian cabbage stir fry- shred cabbage & saute in butter, add 1T vinegar, onion pwder- put in bowl. Cook ground beef, add garlic and leeks, 1 T tomato paste, basil, 1 c mayo or sour cream.
  • Creamed green cabbage – shred cabbage & saute, add 1 ¼ c heavy cream and simmer til it is reduced. Add salt, pepper, parsley and lemon zest.

7. Cauliflower  4 g carb in 3 1/2 oz

  • 1 head cauliflower – cut off florets and put in microwave bag and cook 7 minutes.  Then slice them and put in 8″x8″ pan.
  • 4 oz cream cheese
  • 1/4 c heavy cream
  • 1 c grated cheese
  • 2 oz butter
  • Mix all together, sprinkle Parmesan on top, put in oven about 20 min & then broil a few minutes

cauliflower mash– steam cauliflower, blend with 4 oz Parmesan, 4 oz butter and ½ lemon juice and zest

Cauliflower rice-“rice” cauliflower, put in 3-4 oz butter or coconut oil for 5-10 min, add ½ tsp salt & tumeric

 

8.  Celery root – great substitute for potatoes.  Steam and then make home fries or hash browns or add to stew.

9.Jicama – these taste better than fresh potato chips.

slice very thin like potato chips and deep fry, salt – amazing!

10 Kale  4 g per 3 1/2 oz – very high in Vitamin K

11. Spaghetti Squash with butter and Parmesan for a side dish.  Cut spaghetti squash in 1/2, scrape out seeds, put 1/4 in microwavable bag w 2 T water, microwave 7 minutes- or bake 30 min.  After it is cooked and slightly cooled, take a fork to scrape it into a bowl and add butter.  Can use as spaghetti under meat balls, or in a casserole with cheesy sauce.

12. Spinach  1 g/ 3 1/2 oz.

An extremely low- carb vegetable.

Spinach Artichoke Dip – 2 oz frozen spinach, thawed and squeeze out moisture.  Mix with 2 T dried parsley, 1 tsp onion powder, 1/2 tsp salt & pepper, 1 c mayo, 1/4 c sour cream, 1 tsp lemon juice

  • 8 oz Cream Cheese
  • ¼ Cup Mayo
  • 4 oz Shredded Parmesan
  • 1 Tbsp Minced Garlic
  • 1 Tsp Crushed Basil
  • 1 can Artichoke Hearts (14 oz)
  • 255 g Spinach
  • 8 oz Mozzarella Cheese
  • To Taste Salt and pepper

Instructions

  1. Melt the cream cheese in the microwave
  2. Add the mayo and combine
  3. Add the shredded Parmesan, basil, garlic, salt and pepper
  4. Chop up the artichoke and add to the mix
  5. Thaw the spinach and combine with the other ingredients
  6. Grease an 8×8 dish and evenly spread the dip
  7. Cover the top of the dish with shredded mozzarella
  8. Bake at 350 for 30 minutes, then broil if the cheese is not done

Nutrition Information

 

Serving size: ⅛th Calories: 306 Fat: 26 Carbohydrates: 5 Protein: 15

Recipe by Caveman Keto at http://cavemanketo.com/spinach­and­artichoke­dip/

13 . Zucchini Keftedes with Feta and Dill-

  • zucchini (for 2-4 serv). grate (I use my kitchenaid attachment)  sprinkle with salt and let sit, then put in paper towels and squeeze moisture out.  Add:
  • 2 T grated onion,
  • 1/2 pkg creamy dill dip (or 1 T fresh ch dill & ch mint & garlic).
  • 1/2 c feta cheese,
  • 1 egg and
  • 3 oz cream cheese.   Heat coconut oil in pan, cook these like small pancakes.  Drain and you can make a topping of full fat yogurt with a little dill on top

14.  Zucchini with Sour Cream

  • 2 T coconut oil melted
  • 2-3 shallots chopped or 1 onion chopped and sauteed
  • 2-3 small zucchini sliced 1/8″ thick.

Cook onions first, then add zucchini slices and cook about 15-20 min.  Remove from heat, stir in 1 c sour cream

1. Ranch salad dressing
This dressing not only makes a salad sing, but makes a great dip for fresh vegetables.”
Ingredients
• 1/2 cup sour cream
• 1 cup mayonnaise
• 1/4 cup cream
• 1 tablespoons red wine vinegar
• 1 clove garlic, crushed
• 1 teaspoons Worcestershire sauce
• 1 1/2 teaspoons chopped fresh chives
• 1 1/2 teaspoons minced shallot
• 1 1/2 teaspoons Dijon-style prepared mustard
• 1/2 teaspoon celery seed
• ½ tsp salt
• ½ tsp pepper
• 1/8 tsp cayenne

Directions
1. In a medium bowl or blender, whisk together the sour cream, mayonnaise, buttermilk, red wine vinegar, garlic, Worcestershire sauce, chives, shallot, mustard and celery seed. Refrigerate for one hour to allow the flavors to blend.  If it is too thick, thin with cream.

Italian dressing

  • 1/2 c olive oil
  • 1 T chopped onion
  • 1 T chopped pimento
  • 1 t chopped parsley
  • 1 garlic pressed
  • 1/2 tsp oregano leaves
  • 1/4 c vinegar

2. Caesar Dressing
This creamy Caesar dressing is thick enough to use as a dip. Best when allowed to sit refrigerated overnight before tossing with romaine lettuce, homemade croutons and thin slices of Parmesan cheese.
Ingredients
1 cup olive oil
1⁄4 cup water
2 tbsp fresh lemon juice
1 tbsp white wine vinegar
1 tsp kosher salt
1 tsp Worcestershire sauce
1 tsp Dijon mustard
1⁄4 tsp ground black pepper
1 large egg yolk*
2 cloves garlic
1⁄4 cup grated Parmesan cheese

3.Brussels sprouts & kale salad: this is supposed to have so much folate you sleep well and are in a good mood from serotonin

  • 1/4 c lemon juice
  • 2 T Dijon mustard
  • 1 T minced shallot
  • 1 garlic clove, pressed
  • 1/4 tsp salt
  • Freshly ground black pepper
  • 2 large bunches of baby kale (about 1 1/2 pounds total), center stem discarded, leaves thinly sliced
  • 12 ounces brussels sprouts, trimmed, finely grated or shredded with Kitchen Aid attachment
  • 1/4 cup extra-virgin olive oil, divided
  • 2 oz toasted almond topping
  • 1/2 cup finely grated Pecorino or parmesan
  • Combine lemon juice, Dijon mustard, shallot, garlic, 1/4 teaspoon salt, and a pinch of pepper in a small bowl. Stir to blend; set aside to let flavors meld. Mix thinly sliced kale and shredded brussels sprouts in a large bowl.
  • Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with salt and pepper.
  • Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds.

 

4. Caesar Salad

  • 1 clove garlic crushed
  • 1/3 c olive oil
  • 2 T lemon juice
  • 1/2 tsp salt
  • 1/8 tsp pepper
  • Romaine Lettuce torn into bite size pieces
  • 1/4 c Parmesan Cheese
  • 6 anchovy filets

5. chicken salad

  • 3 c cooked cubed chicken
  • 3 stalks celery chopped
  • 1/4 tsp salt
  • 3/4 c mayo (made with canola)
  • 2 T lemon juice

6. Coleslaw

  • thinly slice 1 small head cabbage (I pulse in blender too)
  • 2 T finely chopped onion
  • 1/2 tsp salt
  • 1/2 c sour cream
  • Mix 1/2c mayo, 2 T vinegar & stevia to taste
  • Optional: can add 3 med stalks celery chopped,1 tsp celery seed,

7. Cucumber Salad-

  • thin slices of 2 cucumbers
  • thin slices onion
  • 1/4 c olive oil
  • 1/3 c vinegar
  •  1/4 c sour cream & stevia to taste.
  • 1/2 tsp salt

8. Egg salad-
chop hard boiled eggs and mix with mayonnaise.  (anchovies – optional)

9. Layered vegetable salad

  • 1 head any lettuce torn into bite size pieces
  • 1/2 c chopped green or red onion
  • 1 stalk chopped celery
  • 1 small green bell pepper chopped
  • 1 c mayo
  • 1 dropper liquid stevia mixed into mayo
  • 8 oz shredded cheddar cheese
  • 10 slices bacon fried, drained & crumbled
  • 8 oz can water chestnuts drained & sliced

In pretty bowl layer lettuce and onion, spoon 1/2 c mayo over .  Layer celery, green peppers, spread other 1/2 mayo over. sprinkle cheese & bacon over top.  Refrigerate and add water chestnuts just before serve.

10. Mock potato Salad – take one fresh head of cauliflower, wash and break into florets.  steam cauliflower until cooked but not mushy (7-10 min).  Cool and dice (these will be about the color, texture and size of the potatoes in potato salad).     Add

  • 4-6 hard boiled eggs (chopped),
  • 1 1/3 c mayo (made with olive oil or canola oil),
  • 5 stalks of celery chopped,
  • 1/4 c onion finely chopped,
  • 2 T vinegar,
  • 1 T yellow mustard
  • 1 tsp salt, 1/4 tsp pepper
  • Optional: can add 1/4 c chopped green olives or 1 tsp dill, sliced radishes

11. Shrimp Salad in 1/2 avocado

  • 1 1/2 c cooked riced cauliflower
  • 1 1/2 c cooked shrimp cut in pieces
  • 1 -2 celery chopped
  • 1/2 c mayo
  • 2 T lemon juice

12. Spinach and Mushroom Salad

  • 3/4 tsp sald
  • few drops stevia
  • 1/4 tsp dry mustard
  • 1/8 tsp pepper
  • 1 clove garlic smashed
  • 4-5 T olive oil
  • 2 T lemon juice
  • 1 egg yolk

mix above and chill 3 hrs

  • 10-12 oz fresh spinach
  • 6 strips bacon fried & drained
  • 3/4 c sliced mushrooms
  • 2 green onions sliced

13. Tuna Salad
• Ch onion
• Dijon mustard
• Lemon juice
• Oil packed tuna
• Mayo
• Hardboiled egg

 

 

 

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