Faux Mac and Cheese

Played with some cauliflower and cheese today and came up with a delicious Mac and cheese replacement.

Low Carb Faux “Mac” and Cheese – Cauliflower Mac and Cheese

Low Carb Cauliflower Mac and Cheese

1 med cauliflower, cut into florets and steamed
1 cup shredded Havarti
1 1/2 cup shredded old cheddar
3 eggs
2 tbs cream cheese
1 cup heavy cream
1 tbs Dijon mustard
Salt and pepper to taste
1 tbs fried shallots

Make sure you squeeze the excess water out of the cauliflower. Add to a bowl and cut into sort of small “macaroni-like” pieces. Combine the eggs, cream cheese, cream, mustard, salt and pepper. Add liquid to cauliflower. Add Havarti and 1 cup cheddar (reserve 1/2 cup for topping). Stir to combine. Transfer to greased casserole dish. Smooth the top and sprinkle the fried shallots and cheddar on top.

Bake at 350F for 30-40 mins until golden brown on the top. Let set 10-20 mins before slicing and eating (if you can wait. I never can).


Low carb chicken cauliflower vindaloo

Easy quick dishes like this curry is nice to have in your back pocket. This whole meal came together in under 15 mins


Low carb chicken cauliflower vindaloo curry

2 chicken breast, sliced
1 tbs coconut oil
1 med onion, sliced
3-4 tsp vindaloo curry paste
1 head cauliflower, cut into florets
1 cup sliced snow peas
1 can coconut milk
1 tsp chicken stock powder
1/2 cup Greek yoghurt (optional)

Fry onions in the coconut oil with curry paste for 3-4 mins. Add chicken. Fry for another 3-5 mins. Add cauliflower and coconut milk. Cover and let simmer a few minutes over med heat. When cauliflower is softened add snow peas and chicken stock powder. Stir in yogurt to thicken sauce if desired.


Low carb cauliflower “potato” salad recipe

Summer is here in full effect! I have a couple BBQs this weekend so I made up a big batch of fauxtato salad. Had enough for a little snack too.


Cauliflower “potato” salad

1 head cauliflower
4 hard boiled eggs, diced
6-8 slices bacon, chopped
1 small onion, diced finely
1/2 red pepper, diced finely
3-4 oz cheddar cheese, cubed
1 tbs chopped parsley and chives
3/4 cup mayo
3-4 tbs grainy mustard
Juice of half a lemon
Salt and pepper to taste

Chop the cauliflower into small cubes and place in a large glass bowl. Cover with plastic wrap and microwave on high for 10 mins. When cooked sprinkle with a few pinches of salt and allow to cool for 5-10 mins. Add mayo, mustard and lemon juice. Mix. Add remaining ingredients and mix to combine. Refrigerate for a few hours or overnight.

Low Carb Hunter’s Chicken with Cauliflower Casserole

Clearly I need to go buy groceries!  Last night was a “what’s in my freezer” supper.  This is what I came up with:


Hunter’s Style Chicken

2 Chicken Breasts
3 strips of bacon, sliced
2 tbls “seasoning blend” – I used garlic powder, onion powder, paprika, salt and pepper, but use any blend you find in the store
1/3 cup tomato puree

Coat the chicken breast in the seasoning blend. In an oven proof pan (I used cast iron) fry the bacon strips until they release their fat but aren’t yet crispy.  Remove bacon from pan and set aside.  Brown chicken for a couple minutes per side.  Add tomato puree and sprinkle with bacon.  Put into a 350F oven and cook until internal temperature of the chicken reaches 165F.

Cauliflower Casserole

One bag frozen Cauliflower
1/2 cup Edamame beans
1 small onion sliced
1/2 cup Alfredo sauce
3-4 oz shredded mozzarella cheese

Mix all ingredients in a casserole dish, bake at 350F for ~1 hour or until starting to brown.

"Thai" inspired low carb curry – using what’s in the fridge

Last night I wanted to clean up the veggies I had in my fridge.  I thought a Thai inspired chicken curry.  The veggies might not be traditional in a Thia curry, but it tasted good :)

Thai inspired curry

1/2 head of cauliflower
1 large carrot – cut into thick matchsticks
1 small onion
3 cloves of garlic – sliced
2 chicken breasts – sliced
2 tbls red Thai curry paste
1 can coconut milk
one lime
handful of parsley
few dashes of fish sauce

1. Cut the cauliflower into bite sized pieces. Cut carrots into thick matchsticks.  Slice onion and garlic.  Slice up chicken breast.  Have all ingredients ready to cook.  Here’s a handy pic:

2. Start by sauteing onions, garlic and curry paste until fragrant (about a minute or two) on medium high heat.

3.  Add carrots and cook for another minute or two
4. Add chicken and fry for another couple minutes
5.  Add in coconut, cauliflower and baby corn.  Cover and allow to simmer for 10-15 minutes, until chicken is cooked and cauliflower is tender.
6.  Put in a few dashes of fish sauce and squeeze in the juice of half a lime (reserve the other half for serving time) and sprinkle with parsley.
7.  Serve.  This is great with Cauliflower Rice but I like to eat it as a stew/soup on its own.

I hope to get a nutritional information program soon and will update my recipes when I do, but all the ingredients here are quite low in carb (if you find the right coconut milk) and definitely good for the on going weight loss stage of Atkins.


Low Carb Pizza Crust

I will work on better formatting for my recipes as time goes along, but I LOVE to cook and I want to share all the amazing recipes I’ve discovered (or created) during my time doing low carb.  The one that my friends are always impressed by is low carb pizza crust.  I have found several recipes (links to come) online, my fav follows:

Low Carb Cauliflower Pizza Crust

1 cup grated (shredded) cooked cauliflower
1 cup grated cheese (I used cheddar or mozzarella)
1 egg
a few dashes garlic powder
a couple pinches of dried oregano

To cook the cauliflower I grate a full head of cauliflower using a food processor’s shredding blade (or you an use a box grater) and microwave it for 6-8 minutes until it has softened and tastes cooked.  A head of cauliflower makes between 4-6 cups of grated cauliflower I would estimate (I’ve never measured it).  It can keep in the fridge for a week covered and has many uses (cauliflower rice for example).

Mix 1 cup of the cooked (cooled) cauliflower with the cheese, egg and seasonings (garlic powder and oregano) in a bowl until it comes together.  Line a pizza pan or cookie sheet with non-stick aluminum foil or parchment paper.  Spoon the cauliflower mixture on the pan to form your pizza shape.  I like to start from the outside and work it inwards.  This prevents the middle from being too thick, which allows it to cook more evenly.  Otherwise I have found if the middle is thicker than the edges the edges can burn before the middle has cooked.

Back the crust at 350F for 15-18 minutes until the bottom has browned nicely.  The crust can be cooled to be used later or cooled for a few minutes (at least 10-15) to be topped with your pizza toppings.  Make sure your toppings are precooked and just put the pizza under the broiler for a few minutes to melt the cheese and warm up the pizza.