yummy culinary experimentation for ckd

[obiwan9962]

hey all
some of you that have read my post know i am a chef and been on atkins for some time and now onto ckd

well i have been experimenting
trying to up the good fat content of my dishes
i grew up cooking with minimal fat so this was not easy

here are a few things i have come up with and want to share:

* easiest: when scrambling eggs whip in 2 tbsp favourite oil (olive, walnut, flax, grapeseed, peanut) before adding the eggs to the butter waiting in the pan ...lol

*i made a thai seafood soup using shrimp and scallops but can add chicken or beef ingredients including lo sodium broth, ginger, fresh chilis, lime juice, red curry paste, veggies and finished with peanut butter.... a tablespoon per 1/4 cup of liquid

*stirfrieds.....traditionally i would thicken with a cornstarch solution but a tablespoon of peanut butter again to a 1/4 of liquid

*chili......i did a semi traditional chili mole...nice diced chuck steak (beef), onions, jalapenos and ancho chilis (or good chili powder), bell peppers, cumin, mushrooms (yes! there is a region of mexico that uses lots of mushrooms.. i like wild mushrooms for texture)
lime juice or red wine vinegar, tomato sauce, a touch of cocoa and peanut butter finish with chopped cilantro and parmesan

yes i made use of lots of peanut butter but i have found almond butter, macadamia butter, and tahini works too except where i actually wanted the peanut flavour (thai and mexican)

hope you guys try these ideas and i will occasionally add other notes and muses

karma me if ya think it kewl

 

[rettoforever]

I will have to try that thai soup--- as for the eggs, I sometimes add oil to them and sometimes sour cream into the whip.

Seems like you're eating like a king!

Thanks for the info.!

 

[bigmantitties]

Good ideas... PB as a sauce thickener is brilliant, thanks!

 

[obiwan9962]

almond butter works too without the taste
right now experimenting with soy flour and almond flour for baking
maybe try if for a breading on fried chicken
my bad
that's my cheat

 

[obiwan9962]

thinking hummus would be good thing
chic peas
lemon
garlic
olive oil
tahini (seasame butter)
hmmm lo GI starch and good fats
i'll let ya know

 

[obiwan9962]

thai seafood soup

enough for 2-4

1 pound small raw shrimp
1 pound small scallops (or any fav fish)
2 tablespoon canola oil
1 medium yellow onion diced
1 tbsp minced ginger
1 tbsp thai red curry paste
2 tsp freshly minced garlic
6 cups chicken stock
2 medium tomatoes diced
1 cup napa cabbage shredded
1 cup bean sprouts
1 package cellophane noodles (optional)
juice 2 limes
1/2 tsp salt
2 tbsp fish sauce
2 tbsp fresh cilantro chopped
2 tbsp fresh mint chopped
2 tbsp fresh basil chopped

sweat onions ginger garlic and curry paste in the oil over medium heat for about 3 minutes
add stock veggies noodles and seasonings and simmer 10 minutes
add seafood and simmer another 8
adjust seasonings if need
finish with herbs
eat up!

 

[obiwan9962]

combining two of my fav things
grilled chicken and a salsa called pico de gallo

2 large chicken tits, grilled and shredded
2 cups ripe tomatoes diced
2 cups shredded green cabbage
1 red onions thinly sliced
juice of 2 limes
1/4 cup good olive oil
2 tbsp fresh chopped cilantro
2 jalapenos, seeded (if you want tame, i leave em in) and chopped*
salt to taste

combine and let sit in refrig 10 mins
can eat just as it is or as a soft taco

* can substitute chipotle or other fav chili
enjoy

 

[obiwan9962]

vegetable egg foo young

2 tbsp peanut oil
1/4 cup finely diced onions
1 tbsp chopped garlic
1/4 cup diced waterchestnuts
1/4 cup finely diced celery
1/4 cup diced sweet peppers
1/4 diced fresh tomatoes, drained
1 cup shredded carrots
1/4 cup chopped broccoli
1/4 cup diced mushrooms
2 tsp salt
1/2+ tsp black pepper
4 whole eggs
2 egg whites
1 1/2 tsp seasame oil

sautee veggies in peanuit oil with 1 tsp salt and black pepper
let cool while draining
whisk eggs and egg whites with remaining salt black pepper, seasame oil and veggies
heat griddle while dividing mixture into 4 and sautee til done about 6-8 mins (3-4 per side)

can eat with keto catsup or my fav tobasco

 

[obiwan9962]

sopa di albongdios
(mexican meatball soup)

soup~

1 tablespoon cooking oil

1 small red onion, chopped

2 jalapeno peppers, seeds and ribs removed, chopped (if you like it really spicy, leave em in)

1 zucchini (about 1/2 pound), cut into 1 inch dice

2 tbsp fresh cilantro,chopped

1 tbsp fresh mint, chopped

1 tsp dried oregano

1/2 tsp ground cumin

1 quart canned low-sodium chicken broth or homemade stock

2 cups water

1 1/2 cups drained canned diced tomatoes (one 15-ounce can)

1 3/4 tsp salt

3/4 tsp fresh-ground black pepper


meatballs~

1/2 pound ground beef

2 cloves garlic, minced

1 egg, beaten to mix

1 tbsp chopped cilantro

1 tbsp chopped mint


1 tbsp olive oil

1 tbsp lime juice

garnish~

1 tbsp chopped cilantro

1 tbsp finely chopped raw yellow onion

1/2 avocado diced





In a large pot, heat the oil over moderately low heat. Add the onion and half the jalapenos and cook, stirring occasionally, until the onion is translucent, about 5 minutes. Add the zucchini and herbs and spices, cook, stirring, until the zucchini starts to soften, about 3 minutes.


Add the broth, water, tomatoes, 1 1/4 teaspoons of the salt, and 1/2 teaspoon of the black pepper; bring to a simmer. Simmer for 15 minutes.


Meanwhile, in a medium bowl, combine the ground beef, garlic, the remaining jalapeno, and rest of ingredients, 1/2 teaspoon salt, and 1/4 teaspoon black pepper,combine well and shape mixture into 24 meatballs, about 1 inch in diameter.


Add the meatballs and simmer until the meatballs are just done, about 5 minutes. Stir in the lime juice and olive oil

serve with garnishes
can eat with lo carb tortillas

 

[obiwan9962]

tuna-broccoli "bake"

4 cups fresh broccoli florets, cut into small pieces
1/2 cup sauteed mushrooms
1/2 cup sauteed onions
2 cans tuna, drained
1 cup 35% cream
2 tbsp soy flour
1 cup freshly grated parmesan
1/4 tsp nutmeg
1/2 tsp fresh thyme
two dashes tobasco
several grindings of fresh black pepper
salt to taste


microwave 10 minutes on high
stir let sit a few minutes then chow down


* can substitute 2 cups grilled chicken or turkey for tuna

 

[2Shy]

Sounds yummy!

I've been experimenting with vital wheat gluten (3:1 ratio of protein to carb--sort of a high protein/low carb flour) for baking and dredging. I imagine it would work well for thickeners.

 

[obiwan9962]

thank you 2 shy where as it is high in protiend gluten is mainly protien and it takes starch generally to thicken hot items and gelatin or agar agar for cold
egg yolks have the ability to thicken also but not temperature stable
certain emulsifications ie peanut butter, almond butter and cream are great thickeners without much carbs
xanthan gum works on the principle of high speed mixing
experiment with the gluten but it still has carbs so figure that into your equations
soy flour and almond flour i am finding works great without too many grams of carbs
soy brings up the protien and almond ups the fat
there is also glutinous rice flour used in china that is lo GI
and i remember my dad using waterchestnut flour and that is low carb as well
good luck let me know
feel free to post recipes dear
cheers

 

[obiwan9962]

Sounds yummy!

I've been experimenting with vital wheat gluten (3:1 ratio of protein to carb--sort of a high protein/low carb flour)
in china a commercial wheat gluten cutlet is produced comes canned and used in stirfries
i do not suggest it because of the levels of msg and hidden sugar
but if you wish to make it at home, need some flour and water as you would with bread (no yeast) and then set under a faucet with water running til the water runs clear
afterwards it can be sliced and stirfried as would meat

 

[2Shy]

Obiwan9962, I haven't tried the gluten as a thickener. Guess I'll have to forego that idea.

I've used arrow root before (but it does have significant carbs). Cream's the easiest (again carbs and fat for those who are cutting). Gelatin is good. Sometimes you can just cook a sauce down some. May still seem a little watery, but the flavor intensifies. At least, that's what I do when I feel lazy!

I've hesitated to use soy flour as some don't care for its flavor.

Never seen the Chinese stuff. Almost sounds like it's sold as a wheat version of tofu?

I've used arrowroot for thickening. It has more carbs than I like, but if you divide up a TBSP among X servings of sauce/gravy, it's not as bad. Not sure of the GI here (or for the wheat gluten either--wonder if it's the same as flour or different).

For any who are curious, you can buy wheat gluten for baking:

Hodgson Mill Vital Wheat Gluten
1 TBSP =

30 cal
0 fat
6 Protein
2 Carbs
1 Fiber
Vit. C 40%

"Not a significant source (contains 0% daily value) of Fat, Cholestorol, Sodium, Sugars, Vitamin A, Calcium and Iron"

It's used by professional bakers and with automatic baking machines. I use it to add gluten to flours that lack the gluten provided by wheat flour (e.g., oat flour) when I bake.

I detest some of the other suggested "low carb" breadings, so I go ahead and use the gluten instead of soy or protein powder or *shudder* pork rinds.

 

[obiwan9962]

lol
thank you 2shy
yes the gluten cutlets are sold as a buddhist substitute for meat
in little cans
anything used to thicken a sauce other than cream or gelatin will contain carbs
i just don't want to use too much refined sources
i use peanutbutter alot
about a tbsp to a 1/4 cup of liquid works
other thickeners i forgot to mention are tomato paste/puree and chocolate
lol
actually yes chocolate in a savoury application
in mexico it is the base of a class of sauce call mole
almost every villiage has it's own version
usually a blend of several chilis inc the mole chili which is a black as all get out, chocolate and some nut (seen pumpkinseed, peanut and seasame used)
i will either dig up a recipe or formulate one of my own

 

[obiwan9962]

something tasty to put on veggies:
pesto
usually made with basil olive oil garlic pinenuts and parmesan
but i have made it with a different herb (i love cilantro), different nuts
have substituted sundried tomatoes and/or green onions instead of herb


a basic recipe:
1 cup basil, picked, washed and dried
2 cloves garlic
2 tbsp pinenuts
1/4 cup parm
1/4 extra virgin olive oil

see varieties above

 

[obiwan9962]

pesto is also great on grilled fish, chicken or meat
add it on wild boar last night
yum!

 

[obiwan9962]

joe's special
~adapted from a recipe from a old san francisco bay restaurant

1/2 pound ground beef*
1/4 cup sliced green onions
1/4 cup sliced mushrooms
1/4 cup diced green pepper
1 cup cleaned spinach
1 tbsp chopped fresh basil
4 eggs (or whites)
1/4 cup grated swiss
2 tbsp freshly grated parm
freshly ground black pepper
sea salt to taste
2 tbsp olive oil

in olive oil sauteed beef til mostly done
drain off most fat
add veggies and continue cooking til spinach is wilted
add basil and eggs and cook stiring til set
season well and finish with cheeses
cover a few minutes and let cheeses melt
serves two(usually)

 

[obiwan9962]

the * in the last post indicates i have substituted beef with shrimp, chicken or back bacon at various times

 

[obiwan9962]

avocado soup

2 ripe avocadoes
1 cup sour cream
1 cup buttermilk
juice two limes
half small jalapeno seeded and chopped
1 tbsp cilantro
2 tbsp extra virgin olive oil

combine everything in a blender or food processer
blend till smooth
if too thick for your taste add more buttermilk
top with fav meat* and eat up

*i love spicy shrimp or smoked salmon best

 

[obiwan9962]

fondues

all this time i thought fondues were strictly cheese based which is not a good thing but a friend mentioned using oil ( i am assuming olive oil) for her fondue

bit expensive but the oil can be reused
but what a great idea

kinda reminds me of mongolian hot pot or japanese shambu shambu where meats and veggies are cooked in broth
yum
me hungry now

 

[obiwan9962]

now for something sweet

green tea pot au creme (custard)

2 egg yolks
1 whole egg
1 cup 35% cream
1/4 cup splenda
1 tsp vanilla
1 green teabag or 1 tsp leaves

scald cream with tea
combine eggs, splenda and vanilla
slowly add scaled cream to eggs
strain
refrigerate 30 minutes
pour into 4 - 8 ounce bakeproof cups
place cups in a larger pan and add hot water to pan til it comes half way up the cups
bake at 350F for 40-50 minutes til firm and not jiggly in the middle
let cool or can be served warm

 

[obiwan9962]

spinach salad with lemon ginger cashew shrimp

1/4 cup canola oil
1/2 pound shrimp, peeled and deveined
1/4 cup waterchestnuts
1/4 cup snow peas
1/4 cashews (or any nuts)
2 tbsp sliced green onions
juice 1 lemon
1 tbsp sliced garlic
2 tbsp fresh ginger minced
1 tsp toasted seasame oil
2 tbsp tamari/soy sauce
2 tbsp nut flour (thickener)
2 cups baby spinach
stirfy in the canola oil the shrimp, garlic and ginger
add rest of ingredients except spinach
stirfry til everything is done about 3 minutes
serve over spinach

 

[obiwan9962]

spinach salad with grilled chicken and bacon

(i love spinach salads this is one of my favourites)

2 grilled chicken breasts
4 strips raw bacon, cut into small pieces
2 tbsp olive oil
1 portabello mushroom, sliced
2 cups spinach
2 hard boiled eggs, chopped
1/4 cup fav nuts
1/4 cup green onions
1/4 cup diced red pepper
1/4 cup goat cheese
2 tbsp red wine vinegar (more if you wish)
freshly ground black pepper

in oil saute bacon til crisp
add portabello and saute til done
in a bowl combine chicken, spinach, nuts, peppers, goat cheese, eggs, green onions
pour onto mixture the bacon and mushrooms
add vinegar and black pepper
combine
eat away

 

[obiwan9962]

since chicken breast do not contain much fat......


i browned a couple chicken breast in olive oil til half done
then slit them in half
stuff in a chunk of brie and a few toasted hazelnuts
and finished them in the oven

served with roasted sweet potatoes with alittle lime juice and i had a great meal

 

[obiwan9962]

2 tablespoons peanut oil
1/2 small onion, finely chopped
1 tablespoon peeled and grated fresh ginger
3 garlic cloves, chopped
1/8 teaspoon red pepper flakes (or more, to taste)
2 tomatoes, seeded and chopped
2/3 cup unsweetened coconut milk
2 pounds large shrimp, peeled and deveined
Salt and pepper
2 tablespoons chopped fresh basil
2 tablespoon chopped fresh cilantro
1 tbsp chopped fresh mint




1. Heat oil in a large nonstick skillet over medium heat. Cook onion 3 minutes, until softened. Stir in ginger, garlic, and red pepper flakes; cook 1 minute more. Add tomatoes and coconut milk. Cook 10 minutes or until mixture thickens.
2. Add shrimp to skillet. Cook 3-4 minutes, until cooked through. Add salt and freshly ground black pepper to taste. Sprinkle with chopped herbs before serving.

 

[obiwan9962]

Marinade and Dressing Base:
4 green onions, chopped
3 garlic cloves, chopped
1/4 cup soy sauce
2 tablespoons rice wine vinegar
2 teaspoons sesame oil
1 packet splenda
1/2 teaspoon curry powder
1tablespoon chopped ginger
1 tablespoon chopped basil
1 tablespoon chopped mint
2 tablespoon chopped cilantro
1 teaspoon frozen chopped lemongrass
large pinch chili flakes

Salad Ingredients:
1 1/2 pounds beef sirloin steak, cut against the grain into 1/8" strips
2 tablespoons canola oil
6 cups mixed salad greens
1 red bell pepper, thinly sliced
1 can (8 ounces) sliced water chestnuts, drained
1/4 cup celery, sliced
1/4 cup red onion, sliced
1/2 beansprouts
1 egg, scrambled and julienned
2 tbsp chopped peanuts



1. Mix green onions, garlic, soy sauce, rice wine vinegar, sesame oil, splenda, herbs, lemongrass and chili flakes in a small bowl. Pour half into a resealable plastic bag; add steak. To remaining soy sauce mixture, add curry powder and ginger.
2. Heat canola oil in a large skillet over high heat until very hot. Drain beef and discard marinade; quickly stir-fry 2 to 3 minutes in hot oil for medium doneness. Transfer to a large mixing bowl.
3. Add salad greens, bell pepper, water chestnuts and remaining veggies and soy dressing. Toss to coat.

Top with egg and peanuts

 

[obiwan9962]

lol last two recipes, thai shrimp and thai beef salad both are for 2-4 portions

sorry bros
lol

 

[obiwan9962]

beef stroganoff
serves 2-4

1 1/4 pounds skirt steak, cut into 2" x 1" strips
salt and pepper
2 tablespoons canola oil
1 tablespoon butter
1/2 cup finely chopped Spanish onion
1 cup mushrooms, sliced
1/4 cup dry red wine
1 cup reduced sodium beef broth
1/4 cup sour cream
1 tablespoon paprika
1/4 cup green onions, chopped
1 teaspoon Dijon mustard




1. Heat oven to warm setting. Sprinkle meat with salt and pepper. In a large nonstick skillet heat oil over medium-high heat. Brown meat in batches, about 1 minute per side. Transfer to a platter and place in oven.
2. Melt butter in skillet; add onion and cook 3 minutes, until softened. Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates. Add wine; cook 5 minutes. Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce.
3. Stir in sour cream, paprika, green onions and mustard. Add meat and accumulated juices. Reduce heat to low and cook 2-3 minutes, until meat is heated through. Season to taste with salt and pepper

 

[obiwan9962]

Jamaican jerk pork steak
2 green onions, coarsely chopped
1 small Serrano, jalapeno, or scotch bonnet(very very hot) chiles, seeded and chopped
2 teaspoons paprika
1 tablespoon garlic chopped
1 fresh ginger chopped
1 tablespoon allspice
1/2 teaspoon cinnamon
1/2 teaspoon oregano
juice 1 lime
1 tablespoon olive oil
1 tablespoon lo sodium soy sauce
4 boneless chuck eye steaks

mix all together and marinate at least 30 minutes up to overnight
grill and enjoy
tasty with sweet potatoes

 

[obiwan9962]

jerk marinade can also be used on beef, chicken, any fish or very yummy on shrimp

with seafood marinate only 15-30 minutes

 

[obiwan9962]

mediterreanen burgers

2 pounds ground beef/turkey
1 cup feta cheese, crubled
8 pieces sundried tomatoes, chopped
2 cloves garlic, chopped
1 tablespoon basil chopped
1/2 tablespoon rosemary, chopped
1 teaspoon dried oregano
2 tablespoon extra virgin olive oil

combine all and form burgers
grill/bake and enjoy

 

[tuc biscuit]

great stuff, keep em coming man.

 

[obiwan9962]

my favourite scallop recipe is:

for 2

1 pound scallops
2 pieces bacon (no sugar added) cut into 1/4 inch strips
1 cup mushrooms, sliced
1 cup keto tomato sauce
1/4 cup green onions, sliced
1/4 cup snow peas
2 tablespoon ginger, minced
1 tbsp garlic, chopped
2 tbsp fav fat ( i use butter but can sub olive oil or other)

sautee bacon til brown and crispy
add mushrooms and scallops and sautee a few minutes
add garlic and ginger and after a few minutes add tomato sauce and let cook til scallops are cooked to desired doneness
finish with green onions, snow peas and butter/oil and swirl in
season with salt and fresh ground black pepper

 

[obiwan9962]

coconut shrimp

shrimp
soy flour for dredging seasoned with salt and pepper
eggwash (egg/eggwhite + alittle water)
unsweetened shredded coconut oil
canola oil for frying set at 355 F

drag shrimp first through soy flour
then egg wash
and finally coconut
let sit 30 mins in refrig
then deep fry a few mins in the oil

tasty!

 

[obiwan9962]

tried this tonight

1 piece salmon (or any other fish)
juice one lemon
1 tbsp fresh oregano
1 tbsp marjoram fresh or dried
1 tbsp olive oil
1 tbsp chopped garlic
5 calamata olive pitted
2 pieces sundried tomatoes chopped
1 tsp capers

marinate 30 minutes then broil
top with alittle goat cheese feta and olive oil before eating

 

[obiwan9962]

a nice easy appetizer

cooked shrimp/lobster/crab
keto tomato sauce
horseradish to taste
couple shots of tobasco
couple shots worchestershire
alittle finely diced celery
a bit of celery salt
dram of olive oil
and a bit of lemon juice
and avocado

pretty tasty and no animal fat for those abstaining

 

[obiwan9962]

last recipe is also good over cream cheese
or wrapped in a lo carb tortilla with alittle cheddar

 

[obiwan9962]

can anyone say "good old fashioned meatloaf"?

no?
neither can i
so here is my interpretation

1 pound ground beef (bison or beefalo or buffalo or ostrich)
1 pound ground pork butt
1 pound ground turkey
6 eggs
1 pound mushrooms chopped and sauteed
1 cup onions sliced and sauteed
1/2 cup celery chopped and sauteed
1 cup keto tomato sauce
1 roasted red pepper skinned deseeded and chopped
6 dashes tobasco
12 dashes worchestershire sauce
1 cup old fashioned oats
3 tbsp soy
3 packets sweetner
1 tsp liquid smoke
salt and pepper to taste

combine all and bake at 350 F for about an hour
check with themometer 165+
let rest 30 mins slice and chow down

 

[obiwan9962]

on meat i love is duck and rarely seen it posted here but here is my fav way to eat it

2 duck breast skin on
2 tbsp fresh ginger, chopped
1 tbsp fresh garlic, chopped
1 tbsp lemongrass, chopped
1 tsp crushed red chili flakes
2 tsp soy sauce
1 tsp seasame oil
juice 1 lime

marinate an hour
then grill or sautee

i prefer mine medium rare about 8 minutes and serve over greens or spinach or swedish cabbage or on a carb up day with a roasted sweet potato

 

[obiwan9962]

yoghurt...........
well yesterday i took a 500ml tub of plain youghurt
inserted 2 chai tea bags
let sit for an hour
remove teabags and squeezed out gently the liquid
added 6 - 8 pkts sweetner
and stirred
pretty yummy

 

[obiwan9962]

my dinner tonight

seabass
crusted with ground almonds and sauteed in olive oil
topped with sauteed mushrooms and artichoke hearts
squeeze of lemon
drizzle of olive oil
some ripped fresh basil leaves
seasalt and freshly ground pepper

green beans with bacon for my veggies

can't wait til it's done

 

[obiwan9962]

hmmm
more seabass


i crusted it with flaxmeal
sauteed it in a goodly amount of olive oil
added alittle white wine, lemon juice and capers

reduced the liquid a bit and the flaxmeal helped thicken the sauce

DAMN WAS IT GOOD

 

[obiwan9962]

more seabass
love the stuff
got 6 pounds as a gift from the guy that supplies the restaurant

tonight i dipped in flax meal again
browned it in peanut oil
added ginger, garlic, green beans and snow peas
alittle soy and alittle stock

damn i ate two servings

lol had to do double workout tonight to compensate

and of course you can use another fish for this

 

[obiwan9962]

1-12 ounce ribeye steak
1/4 cup mushrooms
1/4 cup artichoke hearts
1/4 cup chopped tomatoes
2 cloves fresh garlic, slivered
juice 1/2 lemon
1/4 cup olive oil
2 tbsp fresh basil, chopped

grill the steak meanwhile sautee the garlic and add other ingredients except lemon juice and basil and cook 5 minutes
add lemon juice, salt and freshly ground black pepper to taste
finish with basil off heat and top steak
enjoy!

 

[obiwan9962]

salmon fillet
ground flaxseedmeal
2 tbsp extra virgin coconut oil
2 oz shiitake mushrooms
1 cup spinach
1 tsp white seasame seeds
1 tsp soy sauce
juice 1/2 lemon

dip salmon directly in flaxseedmeal and coat throughly
sautee in coconut oil on all sides 2 minutes each
when on 4th side
add shiitakes (or any mushroom) spinach and seasame seeds
when spinach has wilted add soy and lemon juice

man is it good!

 

[obiwan9962]

New England crab cakes


1 egg, well beaten
2 Tablespoons mayonnaise
1 Tablespoons Dijon mustard
1 Tablespoons butter, melted
1 teaspoon fresh chopped parsley
2 tbsp green onions, chopped
2 tbsp red pepper, finely diced
1/2 teaspoon dry mustard
1/2 teaspoon Old Bay
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound claw crabmeat (drained/flaked)
1 1/2 cup ground flaxmeal
Vegetable oil
Procedure

Combine egg, mayonnaise, prepared mustard, butter, parsley, dry mustard, seafood seasoning, salt, and pepper in a large bowl; blend well. Gently fold in crabmeat. Shape mixture into 8 patties; roll each in flaxmeal.

Fry in deep, hot oil (350°F) until crab cakes are brown and float to the top.

Drain on paper towels. serves 2-4

 

[obiwan9962]

a tasty salad:

2 grilled chicken breasts, sliced*
1 pink grapefruit, peeled, seeded and diced
2 cups shredded cabbage
1/4 cup slivered almonds, toasted
1 tbsp flaxseed meal
2 tablespoon hazelnut oil (or walnut even canola)
1 tablespoon red wine vinegar
salt and pepper to taste
combine and chow down


* can substitute turkey, pork steaks, salmon or fresh tuna

 

[obiwan9962]

my fav chicken:

two chicken breasts
1 oz butter
2 oz olive oil
1 cup mushrooms, sliced
1 clove garlic, sliced
1 tsp fresh ginger, chopped
1 tsp fresh thyme leaves
2 tbsp green onions, sliced
2 tbsp brandy + 2 tbsp sherry (or 4 of one or the other)
1/4 cup cream
salt and pepper to tasted

sautee the chicken breasts in butter and olive oil til brown on both sides
add mushrooms, garlic, ginger and thyme
sautee a few minutes then add booze
add cream a few minutes later and cook over medium heat til chicken is done and cream has reduced by half 5-8 minutes
add green onions and season with salt and freshly ground black pepper

tasty over you favourite lo - GI carb or by it self

 

[obiwan9962]

something else sweet: CAKE

1 cup butter
1 cup Splenda
5 eggs
2 cups almond flour
1 teaspoon baking powder
1 teaspoon lemon extract
1 teaspoon pure vanilla extract


Beat butter and splenda until light-clolured and fluffy.
Add eggs, one at a time, beating after each.
Mix almond flour with baking powder and add to egg mixture a little at a time while beating.
Add lemon & vanilla extracts.
Pour into greased 9" cake pan and bake at 350 for 50-55 minutes.

I've got the whole cake as 48 carbs.
I can easily get 8 large slices from a 9" cake, making it 6 g carbs per slice

varitations:
add 1/4 cup cocoa to the recipe and one white and eliminate the lemon extract for chocolate cake

add pumpkin pie spice and choped nuts for spiced nut cake

add few bananas and walnuts eliminating again the lemon extract

add dried cranberries and blueberries

 

[obiwan9962]

my fav chicken:

two chicken breasts
1 oz butter
2 oz olive oil
1 cup mushrooms, sliced
1 clove garlic, sliced
1 tsp fresh ginger, chopped
1 tsp fresh thyme leaves
2 tbsp green onions, sliced
2 tbsp brandy + 2 tbsp sherry (or 4 of one or the other)
1/4 cup cream
salt and pepper to tasted

sautee the chicken breasts in butter and olive oil til brown on both sides
add mushrooms, garlic, ginger and thyme
sautee a few minutes then add booze
add cream a few minutes later and cook over medium heat til chicken is done and cream has reduced by half 5-8 minutes
add green onions and season with salt and freshly ground black pepper

tasty over you favourite lo - GI carb or by it self

did this with scallops the other day....fantastic
could also use shrimp or salmon

 

[superqt4u2nv]

You can eat all the yummy stuff on CKD???????

 

[obiwan9962]

You can eat all the yummy stuff on CKD???????

yes
all are at minamal carbs
i am working on compilinge the exact amounts but most are under 10 grams of carbs

i was on atkins for 3 months before switching

 

[superqt4u2nv]

I have looked at the CKD thread and used MR. x's work sheet but never put it into practice the calories seem a little high to what I am used to eating.

 

[obiwan9962]

it seems that way at first
i do not eat as much as he suggests either but i am actively losing weight not trying to bulk up
i am 5'5 and my lean body mass is almost 180
i presently weigh 240 i want to lose 40 more
am presently at a plateau so i went right back to atkins and skipping the carb up day
good luck to you and if you have any other questions feel free to ask
cheers from ottawa

 

[obiwan9962]

SCALLOPS!

LOVE em
but very little fat so i wrap them in bacon
sautee in olive oil
serve with fresh ginger and soy sauce

damn gets me hard
lol

 

[obiwan9962]

chili Pueblo

1 pound pork butt, cubed*
1 yellow onion, diced
2 cans tomatillos (looks like little green tomatoes)
1+ jalapeno, seeded and chopped
juice 4 limes
4 tbsp cilantro, chopped
4 tbsp olive oil
salt and pepper to taste

throw all into crockpot/slowcooker and let simmer a few hours
pretty damn good

* can substitute a leaner cut of pork such as porkloin or tenderloin but i like alittle fat

can also substitute chicken or turkey
would think beef would work too but not tried it yet

 

[obiwan9962]

missing massed potatoes?
try this

boil a whole head of cauliflower in some salted water til tender
drain and either mash with a masher
or put in a food processor and whip away

add alittle cream, butter and salt & pepper to taste
there ya go

for alittle variety add alitte roasted garlic when mashing
or a couple tablespoons madras curry powder to the water

 

[obiwan9962]

cauliflower soup

using the "mashed potato" recipe
add back some of the boiling water and alittle more cream til it comes to a nice creamy texture and add alitte madras curry powder if you wish

i like the curry powder in it, some shredded grilled chicken and alittle freshly grated parmesan

there ya go 5 recipes for one lowly vegetable

 

[obiwan9962]

last night i bought a couple ducklegs in chinatown
here is what i did with them

2 duck legs browned well in some olive oil
drain off excess fat
add 1/2 cup red wine
1/2 cup lo sodium beef broth
2 tbsp red wine vinegar
1 tbsp fresh rosemary, chopped
5-6 kalamata olives, pitted and roughly chopped
1 tbsp brine from olive jar
freshly ground black pepper
bake approximately 20 minutes til duck is tender and liquid has reduced to appoximatedy 1/4 cup

enjoy

 

[obiwan9962]

Cheesecake

Crust:
1 cup pine nuts
1 cup macadamia nuts
2 packets sugar substitute
3 tablespoons butter, melted


Filling:
16 ounces cream cheese
10 packets sugar substitute
3 large eggs
2 teaspoons vanilla extract
2 teaspoons grated lemon rind
1/4 teaspoon salt
1 cup sour cream
berries of choice (optional)



1. Heat oven to 350ºF.
2. For crust, place pine nuts and macadamias in bowl of a food processor; pulse until ground but not pastelike. Add sugar substitute and butter; pulse to combine. Transfer to a 9" springform pan. With your fingers, gently press nut mixture to form a crust on botoom of pan. Bake 10 minutes; remove from oven and cool.
3. Place cream cheese and sugar substitute in food processor; process until smooth. Add eggs, one at a time, blending well after each addition. Add vanilla extract, lemon rind and salt; pulse to combine. Add sour cream and process to combine.
4. Pour filling into prepared crust. Bake 40 minutes. Turn off oven; let cheesecake cool for one hour without opening door. Chill overnight.
5. Top with your favorite berries

 

[IronandGravity]

Excellent recipes. Thanks for posting all these.

 

[obiwan9962]

Excellent recipes. Thanks for posting all these.

no prob bro
see you live in cali
i used to too back in 72-82
sacatomato
sometimes miss it
NOT
i missed seeing my 9ers and giants

 

[obiwan9962]

Mediterrean Lamb burgers
8 ounces ground lamb
2 ounces feta, crumbled
2 pieces sundried tomatoes, chopped
2 cloves oil-roasted garlic*
2 ounces pinenuts
1/2 tsp dried teaspoon
freshly ground black pepper

combine all, form patty and grill

yummy with kalamata olive mayo (just blend alittle mayo with a few kalamata olives)


* oil-roasted garlic

cover 1 cup of peeled garlic cloves with just enough olive oil
simmer on stove til garlic is soft and nut brown
awesome smell!
drain garlic and save for many uses
save olive oil for either cooking or dipping veggies (or heavens forbid: bread)

 

[obiwan9962]

turkey caeser salad

8 ounces ground turkey
2 ounces grated imported parmesan(not the unrefrigerated garbage)
1 tbsp capers
1 teaspoon chopped garlic
1 teaspoon freshly ground black pepper
squeeze of half lemon

combine all, form patty and grill
serve on crisp romaine leaves with fav caeser dressing
more parm, lemon and black pepper
use your fav nuts to sub for croutons

 

[obiwan9962]

yummiest sweet potato dish yet

(i refuse to call em yams, in the tropics, yams are huge starchy tubers, in mexico they are called malanga)

anyway:

brush the skin with alittle olive oil
roast at 350F til tender
let cool
peel off skin
mash with a small amount of vanilla extract, touch of butter or fav oil,salt and pepper

 

[obiwan9962]

salmon burgers

1 pound salmon
2 tbsp flaxmeal
2 tbsp red onion, finely diced
1 tbsp capers, chopped
1 egg
juice and grated rind of one lemon
fresh ground pepper to taste
1/4 tsp ground nutmeg

combine and let sit 2-3 hours
form 2 patties and grill

serve on greens or spinach with sauce below:

2 ounces cream cheese
1/4 cup heavy cream
1/4 cup fresh dill, chopped
1 tbsp capers
1/4 teaspoon salt
1/4 teaspoon pepper
pinch nutmeg
couple dashes tobasco

combine cream cheese and cream in a saucepan and gently melt together over low heat stirring occasionally
remove from heat and add remaining ingredients

 

[obiwan9962]

hmmmmmm
chili omelette!

use any good chili recipe (beans optional)
make your omelette
top with chili and cheddar (i mix in alittle pepper jack and parm)
green onions
shot or two fav hot sauce
and a dab of sour cream

drooling yet?




whohooo 300th post

 

[jenscats5]

OK, now I'm hungry!!!!!!!!!

 

[obiwan9962]

OK, now I'm hungry!!!!!!!!!

lol jenscat
come back for seconds anytime

btw belated happy turkey day

 

[obiwan9962]

leftover turkey?

turkey chili

1 pound leftover turkey meat pulled from bones
1 small red onion, diced
2 stalks celery, diced
1 green pepper, diced
1+ jalapeno, seeded and diced
1/4 cup olive oil
2 cups stewed tomatoes
1/2 cup red wine vinegar
2 tbsp soy
1/4 cup chili powder
2 tbsp paprika
2 tbsp cumin
2 tbsp chopped garlic
pinch cinnamon
pinch ground cloves
lots of fresh ground black pepper
salt to taste
dash worchestershire (opt)
1 can black beans (opt)(or your fav just check ingredients for sugar)

sautee onions, celery, peppers and jalapeno in the olive oil til soft tender and slightly browned
add rest of ingredients except turkey and simmer for 30 minutes
add turkey and simmer another 10

serve with cheddar, sourcream, cilantro, and alittle raw chopped red onions

can be served on romaine or iceberg
or wrapped in lo carb tortillas or lettuce leaves

 

[obiwan9962]

Asian "BBQ'd" ribs serves 3-6 lol
6 lb. ribs; large
1/2 cup soy sauce
1/4 cup Splenda
3 tbsp. vinegar
2 tbsp sesame oil
4 cloves garlic, crushed
2 Green onions, chopped
1 tbsp. dry mustard
2 tsp. fresh ginger; grated
1/2 tsp Chinese 5 spice powder
Freshly ground pepper

bake or grill till done and charred at edges

 

[obiwan9962]

variation on a classic german/swiss dish, traditionally done with a breaded pork cutlet

weiner schnitzel holstien

1 - 6 ounce pork loin cutlet
1 egg
1 tbsp olive oil
2 anchovies, patted dry and soaked in alittle milk/cream
freshly ground black pepper

brush pork with alittle olive oil
grill the pork cutlet to desired doneness
meanwhile fry the egg in remaining olive oil to the way you like it
top with the anchovies
pepper liberally

great on wilted spinach

 

[obiwan9962]

butternut squash bisque

1 small butternut squash (1-1 1/4 pound), peeled, seeded and diced
1/4 onion, diced
4 tbsp olive oil
salt and freshly ground black pepper
2 tbsp fresh ginger, grated
1 tbsp orange oil/extract
2 cans low sodium chicken broth
1/2 cup cream

toss squash and onions with olive oil, salt and pepper
bake at 450 for15-20 mins
add to a pot, add the roasted squash and onions, ginger and cream
simmer 10 minutes
remove from heat and puree with immersion blender
add orange oil/extract and adjust seasonings
serve with a dollop of sourcream, toasted pumpkin seeds, toasted hazelnuts and chopped green onions

 

[obiwan9962]

hot crab and artichoke dip

2 ounces cream cheese
1/4 cup heavy cream
1 cup artichoke hearts
1 container frozen crabmeat
1/4 cup mushrooms, sliced
1/4 cup green onions, very thinly sliced
1/4 teaspoon pepper
pinch nutmeg
couple dashes tobasco
4 ounces swiss cheese grated

combine cream cheese and cream in a saucepan and gently melt together over low heat stirring occasionally
remove from heat and add remaining ingredients except swiss cheese
place in bakeproof dish top with swiss cheese and bake til cheese is melted, bubbly and slightly browned

dip out with celery sticks or wrap in lo cal tortilla

 

[obiwan9962]

crab cocktail with calypso sauce

1 - 6 ounce container crab, thawed
1/4 cup 1000 island sauce
1/4 cup mayo
1/4 cup sour cream
2 tbsp green onions, chopped
2 tbsp celery, chopped
2 tbsp sweet red pepper, chopped
1 tsp capers, chopped
couple dashes fav hot sauce

mix all together serve on lettuce or in a hollowed out tomato

 

[obiwan9962]

green bean, radicchio, wildrice and blue cheese salad

2 tablespoons olive oil
1 tablespoon red wine vinegar
3/4 teaspoon salt
1/2 cup very thinly sliced red onion
1 1/2 pounds fresh green beans, trimmed and cut into 1/2 inch pieces
1 small head radicchio, coarsely chopped
3/4 cup cooked wild rice (about 1/3 cup raw)
1/2 cup blue cheese, crumbled



In lightly salted boiling water, cook green beans 7 to 8 minutes, until tender but still bright green. Drain in a colander under cold running water, drain well
In a large bowl, combine oil, vinegar and salt; stir in onion and let stand until beans are ready
Add green beans, radicchio, rice and blue cheese in a large bowl; toss with dressing to coat

serves 4

very nice with thin slices of smoked salmon on top

 

[superqt4u2nv]

Obiwan when are you publishing your CKD recipe book these are the bomb!

 

[obiwan9962]

ty dayna
perhaps soon

 

[obiwan9962]

chicken adobo

a great phillipino dish

1 cup white vinegar
2 garlic cloves, pushed through a press
1 bay leaf
1 1/2 teaspoons whole peppercorns, lightly crushed
1/2 cup reduced-sodium soy sauce
6 whole chicken legs, cut into drumstick and thigh pieces
1 cup water
1 small yellow onion, sliced
3 tablespoons canola oil
1 tablespoon fresh thyme leaves



In a large glass baking dish, mix vinegar, garlic, bay leaf, peppercorns, onions, thyme and soy sauce; add chicken and toss to coat
Cover with plastic wrap and marinate in the refrigerator 1 houror overnight
Transfer chicken and its marinade to a large saucepan. Add water and heat to boiling over high heat
Cover, reduce heat to low and simmer 20 minutes
With tongs, transfer chicken to a plate to cool
Boil cooking liquid until it is reduced to 1 cup, about 10 minutes. Let sauce cool and strain into a small saucepan. Skim off fat and reheat
Pat chicken dry with paper towels
In a large skillet, heat oil over high heat until very hot
Brown chicken in batches, about 2 minutes per side
Transfer to a deep platter and pour hot sauce over chicken

Great with a caeser salad

 

[obiwan9962]

my dinner tonight

grilled swordfish with grilled pepper vinaigrette, spinach, pinenuts and goat cheese

1 - 8 ounce swordfish steak
1 small red pepper
5 tbsp olive oil
2 tbsp red wine vinegar
1 cup spinach, trimmed, washed and set to dry
2 tbsp pinenuts, toasted
1 ounce goat cheese
salt and pepper to taste

with one tablespoon olive oil brush both pepper and swordfish
grill the pepper on all sides til well charred
then place in a plastic bag for a few minutes til cool
when cool, peel off charred skin
cut pepper into strips discarding seeds
grill swordfish to desired doneness
toss spinach, peppers, goat cheese and pinenuts together with remaining olive oil and red wine vinegar
season with copius amounts of black pepper and alittle sea salt

enjoy

 

[obiwan9962]

brazilian dish i saw on the tele
think it was oliver what's his name from england
but looked damn good

it had:
olive oil
garlic
onions
smoked bacon
smoked ribs
chorizo (spicy portugueses sausage)
something resembling fatback
and black beans


will experiment with it and let you know
trying to source meats without nitrites first

 

[obiwan9962]

my hot and sour soup

2 chicken breast/bonless skinless thighs, diced
1 small yellow onion, sliced thin
1 red pepper, julienned
2 stalks celery, sliced
8 shiitake mushrooms (or normal mushroom)
4 cloves garlic sliced
1/2 cup canola oil
1/2 small can sliced water chestnuts
1/2 small can shredded bamboo shoots
6 cups water
1 cup cider vinegar(more or less according to taste)
1/4 cup soy
1/4 cup chinese garlic chili paste(mpre or less to taste)
1/4 tsp white pepper
2 tbsp seasame oil
4 eggs, beaten
1/2 pound napa cabbage, chopped
1/2 pound spinach


sautee chicken, onions, peppers, celery, mushrooms and garlic in canola oil for about 5 minutes
add rest of ingredients except napa cabbage, spinach and eggs
cook 20 minutes
add spinach and napa cook another 5
then swirl in beaten eggs
check seasonings and adjust per your taste

 

[superqt4u2nv]

brazilian dish i saw on the tele
think it was oliver what's his name from england
but looked damn good

The Naked chief that guy is so cool not to mention cute.

 

[tuc biscuit]

The Naked chief that guy is so cool not to mention cute.

lol, that guy is neither cool nor cute.

 

[obiwan9962]

The Naked chief that guy is so cool not to mention cute.

if you say so

 

[obiwan9962]

plantain chips

plantains have a GI of 40 less than sweet potatoes

this is how we did them in jamaica

cut one in 1/2 inch pieces
fry them in some peanut oil til soft
mash/flatten them as much as possible
and refry til crisp
sprinkle with sea salt or curry powder or alittle jerk seasoning

 

[obiwan9962]

1 pound fresh spinach, washed, stems removed
2 fresh tomatoes, sliced
6 scallions, trimmed and thinly sliced
5 tablespoons plain nonfat yogurt
2 tablespoons extra-virgin olive oil
2 garlic cloves, minced
1/2 teaspoon dried thyme
1/2 cup toasted slivered almonds
Salt and black pepper to taste

Dry the spinach, tear it into large pieces, and combine it with the tomatoes and scallions in a bowl
Combine the yogurt, olive oil, minced garlic and thyme, adding salt and pepper to taste
Add the yogurt mixture to the vegetables and mix well. Season to taste with salt and pepper
Sprinkle almonds on top and enjoy

 

[obiwan9962]

portabello pesto crusted salmon

1 large portabello mushroom, grilled and cooled
1 large clove of garlic
2 tablespoon pinenuts, toasted
2 tablespoon parmesan, freshly grated
1 tablespoon extra virgin olive oil
pinch sea salt and lots of freshly ground pepper

place all in a food processor and grind til smooth
place on top of a 8 ounce filet of salmon and bake at 350 for 5-8 minutes
enjoy

 

[obiwan9962]

greek salad my way

1 red onion, diced
1 red pepper, diced
1 green pepper, diced
8 pepperoncini peppers, chopped
1 english cucumber, diced
2 tomatoes, diced
2 stalks celery, diced
1 clove garlic, finely chopped
1/2 cup feta ( i like goat feta)
8 kalamata olives, pitted and chopped
1/2 tsp dried oregano
freshly ground black pepper
ample amounts of extra virgin olive
combine and there ya go

add a can of tuna or two or fresh tuna or salmon
even chicken and you have a feast

 

[obiwan9962]

did the greek salad with shrimp tonight

mighty fine!

 

[Optimus B]

amazing thread bro. i'm definitely going to try some of these out.

i'll hit you with some k when i recharge.

 

[obiwan9962]

amazing thread bro. i'm definitely going to try some of these out.

i'll hit you with some k when i recharge.

no prob

 

[obiwan9962]

i guess this is called chinese scrambled eggs

6 eggs or any combination, beaten
1/2 cup spinach
1/4 mushrooms
1/4 cup sausage, diced, chinese or otherwise
1/4 cup chinese bbq pork (better to use homemade)
1/4 cup green onions, sliced
1/4 cup tomatoes, chopped
1/4 cup napa cabbage, chopped
1 tbsp ginger, finely chopped
2 cloves garlic, finely chopped
fresh ground black pepper
soy to taste
2 tbsp canola oil
2 tbsp seasame oil


sautee all the veggies
season
pour beaten eggs over and scramble
check seasonings

 

[obiwan9962]

mods


anyway i can get a sticky on this???
been working hard

 

[obiwan9962]

man i love shrimp
just picked up a 5 pound box from chinatown

here is my favourite way to make it

a mexican dish called camerones mojo di ajo

(shrimp in garlic bath)

1 cup olive oil
6 cloves garlic, slivered
1 pound shrimp, peeled and deveined
1/2 pound mushrooms
1 cup salsa (hot)

over very low heat, caramelize the garlic til nice and soft, nutty and sweet
add shrimp, mushrooms and salsa
salt and freshly ground black pepper
simmer til shrimp is done
serve with lime

 

[obiwan9962]

second fav way for shrimp

shrimp tika

1 pound shrimp
4 tablespoon ghee*
1 cup mushrooms, sliced
1 tbsp garlic, chopped
1 tbsp madras curry powder
1 cup salsa
1/2 cup heavy cream**
1/2 cup toasted slivered almonds
1 bag spinach, sauteed

sauteed garlic and curry powder in ghee til fragrant
add shrimp, mushrooms, salsa and cream
cook til shrimp is tender
serve on sauteed spinach
garnish with almonds

*ghee is Indian clarified butter, sold in a jar
can make own by cooking butter gently til milk solids cook down leaving nutty golden brown fat
can substitute coconut oil (more traditional) or any of your favourite fat
** can use coconut milk but check labels some have guar gum add and that ups the carbs but i think that guar is a safe carb i believe i have seen it in some atkins products

 

[superqt4u2nv]

man i love shrimp

a mexican dish called camerones mojo di ajo

(shrimp in garlic bath)

UMMMMMM .... yummy... Obiwan you to good to us!!

 

[obiwan9962]

UMMMMMM .... yummy... Obiwan you to good to us!!

ty ty ty


have you tried that dish
it is awesome

 

[Gymgurl]

Thanks for all the great info....sounds yummmy....gee and you can cook also! K for you