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 with mushrooms and zucchini in cream sauce

Here is a quick pic of last nights dinner. We went to a local food fair on Sunday and picked up these little Petite Pan zucchini, so I needed to come up with a way to cook them.  Here is the recipe.


Low carb Chicken with Mushrooms and Zucchini in cream sauce

1-2 tbs veg oil
2 chicken breasts, bone in, cut in half
5-6 mini petite pan (yellow zucchini), sliced
1 package king mushrooms, sliced
1 med onion, sliced
1 can coconut milk (lowest carb you can find)
Montreal Chicken spice blend
salt and pepper to taste
2-3 tsp chives snipped

Sprinkle the chicken breast with the Montreal Chicken spice blend (or any spice blend you wish).  Heat the veg oil in a med high pan then brown on both sides for 5-8 mins.  Add mushrooms and onions to the pan and allow to soften a little (keep the chicken in the pan).  After 4-5 mins add the coconut milk, reduce the heat to med/med-low and cover for 10 mins.  Add the sliced zucchini and cover for another 5-10 mins until the chicken is cooked through (internal temp of 165F). you may need to remove the cover and let the sauce reduce if it is too thick (or sprinkle in some Xanthum Gum).  Season with salt and pepper to taste (I didn’t need salt, but added a little pepper).  Snip some chives over the works and serve.

BBQ Season. Low carb sausage and veggies

Over the past week we’ve had great weather here in Toronto and I’ve taken to the grill. Here is just a quick post of my supper a few days ago.

Low carb sausages with grilled veg

Coat whatever veg you like with salt, pepper and olive oil. Grill till cooked. Grill sausages. Eat ;). Simple yummy supper.


Low Carb Tacos recipe

Last night I decided to make up a batch of low carb tacos.  They came out delish:

Low Carb Tacos

1 lbs ground pork (you could use any ground meat you have)
1 can Black Soy Beans
2 tbs taco seasoning (look for the lowest carb one you can find, for me it was presidents choice brand)
1 small onion, diced
2 cloves garlic crushed
1/4 – 1/3 cup Salsa Verde (I had a bottle in my fridge, again use whatever salsa you have that’s low carb)
1/3 cup diced tomatoes
Some romaine lettuce leaves as taco shells
Some grated cheddar cheese for topping the tacos

Start browning the ground meat in a saute pan.  Add the onions, garlic and taco seasoning and good until the meat is browned and the onions have softened (5-8 mins).  Add the drained and rinsed black soy beans, salsa verde and diced tomatoes.  Cook for another 5 minutes to let everything blend together and the tomatoes to cook down a little.  Serve on romaine lettuce leaves sprinkled with some cheese (I used cheddar, cause it was what I had in the house).

Tips:  Some cilantro would be great in this recipe, but I didn’t have any.  Also you can spice it up with some chilli peppers or hot sauce.

I also often make “Cheese Taco Shells” which I will do a post on later, they are delish and very easy to make, just take a slice of provolone and microwave it on a piece of parchment paper for 60 seconds.  Take it out and mold it in the shape of a taco shell, once cooled they make the perfect taco shell!


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.