Tag Archives: low carbohydrate

Grilled Peaches and Pineapple

Grilled Peaches and PineapplePhoto credit: Peter Ma

Grilling fruit caramelizes it for a crisp and sweet outside and a warm and tender inside. It also brings out the natural sweetness, so no added sugar is required! Try it as an appetizer, a side dish, or a dessert with your next barbecue.

Grilled Peaches and Pineapple

Serves 6
Prep time 10 minutes
Cook time 10 minutes
Total time 20 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Appetizer, Dessert, Side Dish
Misc Serve Hot
Occasion Barbecue
Grilling fruit caramelizes it for a crisp and sweet outside and a warm and tender inside. It also brings out the natural sweetness, so no added sugar is required!

Ingredients

  • 4 peaches
  • 1 pineapple
  • 2 tablespoons canola oil

Optional

  • 1 teaspoon ground cinnamon
  • 1 tablespoon balsamic vinegar

Directions

Step 1
Preheat grill. Meanwhile, cut peaches in half and remove the pit. Cut the peel off the pineapple and cut into spears.
Step 2
Toss peach halves and pineapple spears with canola oil. Optional: Toss pineapple with cinnamon.
Step 3
Grill peaches and pineapple on both sides, until there are golden brown grill marks. Serve warm.
Step 4
Optional: drizzle balsamic vinegar over the peaches.

 

Grilled Peaches and Pineapple
Photo credit: Peter Ma

Tahini Cucumber Noodles

Cucumber Tahini Bowl

Put a twist on traditional salad and enjoy it in the form of “noodles!” With all the components of a salad (raw vegetables, dressing, and a healthy protein), this recipe is hearty enough to fill you up but light enough to keep you from feeling sluggish. It is a perfect meal to make ahead and bring to work or school for lunch.

Recipe inspired by Inspiralized.

Tahini Cucumber Noodles

Serves 4
Prep time 20 minutes
Cook time 30 minutes
Total time 50 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Lunch, Main Dish
Misc Pre-preparable, Serve Cold
Website Inspiralized
Put an exciting *spin* on traditional salad and turn it into "noodles"! Simple combine cucumber, carrots, tofu and a delicious creamy dressing for a tasty lunch or dinner.

Ingredients

  • 1 14-ounce package firm tofu, drained
  • 2 tablespoons reduced sodium tamari or soy sauce
  • 3 English cucumbers (about 6 cups)
  • 2 carrots, peeled (about 1 cup)
  • 1/4 cup tahini
  • 3 tablespoons rice vinegar
  • 2 tablespoons water
  • 1 teaspoon sesame oil
  • 1 clove garlic, minced
  • 1/4 teaspoon salt
  • 2 stalks green onion, sliced (for garnish)

Directions

Step 1
Preheat oven to 400°F. Line a baking sheet with parchment paper.
Step 2
Cut tofu into 3 slices and place between two towels. Place a heavy object such as a cast iron skillet on top to squeeze out the moisture and let sit for 15 minutes, if possible.
Step 3
Cut tofu into cubes and toss with tamari. Let sit for 15 minutes, if possible. Place tofu cubes on baking sheet and bake for 30 minutes, turning once, or until slightly crisp on the outside.
Step 4
Meanwhile, use a spiral slicer to cut the cucumber and carrots into noodles. Alternatively, use a julienne peeler to cut vegetables into long strips.
Step 5
In a small blender or food processor, combine remaining ingredients to make the dressing. Add more water, 1 tablespoon at a time, if necessary, to reach desired consistency. The dressing should be thin enough to pour but not too watery. Refrigerate until ready to serve.
Step 6
In 4 bowls, divide the cucumber, carrots, and tofu. Toss with dressing and serve cold. Garnish with green onion (and sesame seeds if desired).
Step 7
If making this recipe ahead of time for individual meals, portion out the vegetables and tofu into containers. Before serving, pour out any excess water that has been released from the cucumbers. Store the dressing separately and combine just prior to serving.

Cucumber Tahini Bowl

Cucumber Tahini Bowl

Lemon Garlic Zucchini Noodles

 

Lemon Garlic Zucchini NoodlesThis quick meal can be whipped up in about 15 minutes. Other than a spiral slicer, you could also use a julienne peeler or the grater attachment on a food processor. This recipe is completely plant-based without any animal products, but the combination of vegetables, beans and healthy fat will satisfy your appetite.

Optional additions include pine nuts, sauteed spinach, or cherry tomatoes.

Lemon Garlic Zucchini Noodles

Serves 4
Prep time 10 minutes
Cook time 5 minutes
Total time 15 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Lunch, Main Dish
This plant-based entree can be ready in about 15 minutes. It contains no refined grains, no animal products, and doesn't contain any of the top 8 common allergens.

Ingredients

  • 6 cups zucchini, spiral sliced (2-3 zucchinis)
  • 2 tablespoons olive oil
  • 2-3 cloves garlic, minced
  • 2 tablespoons lemon juice (about 1 lemon)
  • 1/2 teaspoon lemon zest
  • 1 3/4 cup white beans (or 15 ounce can, rinsed and drained)
  • Salt and pepper to taste

Directions

Step 1
Heat oil in a large skillet over medium heat. Add garlic and cook until fragrant, about 30 seconds.
Step 2
Add zucchini and cook for 1-2 minutes or until just tender, stirring often. Stir in beans and remove from heat. Add lemon juice, lemon zest, salt and pepper. Serve immediately.

Bulgogi Mushrooms

Bulgogi Mushrooms

Traditional bulgogi is a popular Korean dish of thinly sliced marinated beef that is usually grilled, but often stir-fried in home cooking. This simple recipe replaces the meat with vegan-friendly yet meaty-textured portabello mushrooms.

If you need this recipe to be gluten-free, be sure to use tamari or soy sauce that says gluten-free on the label. If you do not use reduced sodium soy sauce, use about 2 tablespoons instead of 1/4 cup and add an extra 2 tablespoons of water, or else it will taste way too salty.

 

Bulgogi Mushrooms

Serves 4-6
Prep time 2 hours, 10 minutes
Cook time 5 minutes
Total time 2 hours, 15 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Main Dish, Side Dish
Traditional bulgogi is a popular Korean dish of thinly sliced marinated beef that is usually grilled, but often stir-fried in home cooking. This simple recipe replaces the meat with vegan-friendly yet meaty-textured portabello mushrooms.

Ingredients

  • 1lb portabello mushrooms (sliced)
  • 1/4 cup reduced sodium soy sauce or tamari
  • 1/4 cup rice vinegar
  • 2 green onions (thinly sliced)
  • 2 tablespoons water
  • 1 tablespoon gochujang
  • 1 tablespoon sesame oil
  • 4 cloves garlic (minced)
  • 1 teaspoon ginger (minced)

Directions

Step 1
Combine marinade ingredients and add sliced mushrooms. Cover and refrigerate for 2 hours.
Step 2
Heat a skillet over high heat. Drain the sauce from the mushrooms, reserving leftover sauce, and place mushrooms into the pan. Stir occasionally until tender, about 5 minutes.
Step 3
If desired, use leftover sauce as a dipping sauce for another dish. Serve in a lettuce wrap, in a taco, or with Korean side dishes.

Kung Pao Chicken

Kung Pao Chicken - healthy, clean, natural, low carb, gluten free, dairy free. http://guesswhoscooking.com

Kung Pao Chicken

Serves 6
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes
Allergy Peanuts, Soy, Tree Nuts
Dietary Diabetic, Gluten Free
Meal type Lunch, Main Dish
Misc Serve Hot
Occasion Casual Party, Formal Party
Region Chinese
This recipe isn't perfectly authentic, but it is tasty and uses pretty wholesome ingredients.

Ingredients

  • 1lb chicken breast (cut into 1-inch cubes)
  • 1 tablespoon coconut oil
  • 2 cups mushrooms (quartered)
  • 2 bell peppers (chopped)
  • 4-6 green onions (cut into 1-inch pieces)
  • 2 tablespoons corn starch (non-GMO and/or organic) (divided)
  • 1 tablespoon water
  • 3 tablespoons reduced sodium tamari (divided)
  • 2 tablespoons sriracha sauce
  • 2 teaspoons rice wine vinegar
  • 10-12 dried red chiles
  • 1/4 cup nuts, such as peanuts or cashews

Directions

Step 1
In a medium bowl, combine chopped chicken with 1 tablespoon corn starch and 1 tablespoon tamari, Let sit for a few minutes while you chop the other vegetables.
Step 2
Preheat a wok over medium-high heat and add coconut oil. Add chicken and cook until all sides are opaque.
Step 3
Add mushrooms and cook for another 3-5 minutes. Add bell peppers and cook another 2-3 minutes. Add green onions and dried red chilis and cook for about 2 minutes.
Step 4
Meanwhile, combine tamari, rice wine vinegar, sriracha, and 1 tablespoon corn starch dissolved in 1 tablespoon water. Add to the wok after you finish cooking the chicken and vegetables. Stir to combine and turn down heat. Cook for 1-2 minutes or until sauce has thickened.
Step 5
Top with nuts and serve.

 

Kung Pao Chicken - healthy, clean, natural, low carb, gluten free, dairy free. http://guesswhoscooking.com

Kung Pao Chicken - healthy, clean, natural, low carb, gluten free, dairy free. http://guesswhoscooking.com

 

 

Thai Peanut Rainbow Salad

Thai Peanut Rainbow Salad - healthy, dairy free, gluten free. guesswhoscooking.com   

Ingredients

For dressing:

1/3 cup peanut butter

1 1/2 Tablespoons tamari

juice of 1 lime (1 1/2 Tablespoons) (or rice vinegar if you don’t have a lime)

2 teaspoons sambal oelek (or Thai sweet chili sauce)

1/4 cup water

Thai Peanut Rainbow Salad Dressing - healthy, dairy free, gluten free. guesswhoscooking.com

1 cup sugar snap peas, chopped

1 cup carrots, sliced

2 cups red and yellow bell pepper, chopped

1 cup cherry or grape tomatoes, halved

2 cups red cabbage, thinly sliced

1 cup cucumber, chopped

1/2 medium avocado, diced

1/4 cup green onions, thinly sliced

Garnish: 1/4 cup chopped peanuts (optional)

Optional: Baked tofu*

Thai Peanut Rainbow Salad - healthy, dairy free, gluten free. guesswhoscooking.com

Directions

Combine all dressing ingredients in a blender, food processor, or by stirring in a bowl. Combine all salad ingredients and top with dressing. Top with peanuts or other nuts (optional) as a garnish and serve.

 

*For baked tofu: slice 2 packages of firm tofu (non-GMO and/or organic) into blocks and press between 2 towels to squeeze out some of the water. Cut into cubes, toss with olive oil, and bake in the oven at 350 degrees until golden, stirring once or twice.

Cauliflower Mash

Serves 6
Prep time 5 minutes
Cook time 10 minutes
Total time 15 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Lunch, Side Dish
Misc Pre-preparable, Serve Hot
Occasion Barbecue, Casual Party, Christmas, Easter, Thanksgiving

Ingredients

  • 1 head cauliflower (roughly chopped into florets (about 3 cups))
  • 2 tablespoons extra virgin olive oil
  • 1-2 clove garlic (start with 1)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

Step 1
Steam cauliflower for 7-8 minutes, until fork tender. Set aside and let cool.
Step 2
In a food processor, add cooled cauliflower, garlic, olive oil, salt and pepper. Puree until smooth. Add more salt and pepper to taste, or more olive oil to make it creamier.

Cauliflower Mash - Lower-carb, dairy-free, gluten-free, low glycemic, vegan, & vegetarian. Follow GuessWhosCooking.com - @guesswhoscookin on Twitter, Pinterest.com/guesswhoscookin, & Facebook.com/guesswhoscooking

Easy Tuna Lettuce Wraps without Mayo

Easy Mayo-Less Tuna Salad - low carb, gluten free, dairy free, egg free. Follow guesswhoscooking.com on Twitter @guesswhoscookin or Pinterest @ www.pinterest.com/guesswhoscookin Tuna salad on lettuce is an easy way to increase vegetables and decrease bread, and is refreshing and delicious!

 

Time: 5 minutes

Serves: 1

 

Ingredients

1 5-oz. can tuna, drained (light tuna preferred, such as tongol or skipjack)

1/4 cup red onion, finely diced

1 Tablespoon hummus

1 teaspoon capers (optional)

1/2 teaspoon Dijon mustard

3 pieces of romaine lettuce

1/4 medium avocado, sliced (optional)

 

Directions

In a medium bowl, combine tuna, red onion, hummus, Dijon mustard, and capers. Stir to combine. Pile on romaine lettuce leaves and add optional avocado. Serve or refrigerate immediately (with tuna and lettuce separate).

 

Easy Mayo-Less Tuna Salad - low carb, gluten free, dairy free, egg free. Follow guesswhoscooking.com on Twitter @guesswhoscookin or Pinterest @ www.pinterest.com/guesswhoscookin

Italian Chicken Stir Fry

Italian Stir Fry in Marinara Recipe - Healthy, natural, low-carb, gluten-free, dairy-free. Follow guesswhoscooking.com on Twitter @guesswhoscookin. Have this entree for lunch or dinner!

This is basically a stir fry, Italian style. The beauty is that you can use any kind of protein and vegetables, which makes it a great way to use up whatever is in your refrigerator. Vegetables that work well with Italian flavors are mushrooms, eggplant, squash (especially zucchini), tomatoes, bell peppers, onions, and spinach, but feel free to add whatever you like. Protein options that could work in this dish include chicken, pork, ground beef, white (cannellini or navy) beans and maybe even organic tofu or tempeh. I have listed the vegetables and protein options that I chose in this recipe, but you can alter it however you’d like.

 

Time: 30-40 minutes

Serves: 4-6

Italian Stir Fry in Marinara Recipe - Healthy, natural, low-carb, gluten-free, dairy-free. Follow guesswhoscooking.com on Twitter @guesswhoscookin. Have this entree for lunch or dinner!

Ingredients

2 (or 1 1/2 pounds) boneless skinless chicken breast, previously frozen and somewhat thawed (fresh is okay too. Organic and free-range preferred)

1 teaspoon coconut oil

2 bell peppers, chopped (organic preferred – these are part of the dirty dozen)

about 6 ounces or half a bag of frozen green beans

half bag of frozen chopped spinach, organic preferred

1 teaspoon minced garlic

2/3 jar of marinara, or enough to reach desired sauciness

1/4 cup green olive tapenade, available at Trader Joe’s (optional)

Salt & pepper to taste, if needed

 

Directions

Cut the chicken into bite-sized pieces (it’s much easier when partially frozen). Heat a large skillet over medium high heat, then add oil. Add chicken, stirring occasionally, until it is almost thoroughly cooked. Add bell peppers  and garlic and cook 1-2 minutes. Add green beans and cook 1-2 minutes. Add spinach and marinara, and cook until mixture is warmed throughout, stirring occasionally. Add salt and pepper to taste if necessary. Top with green olive tapenade for a kick of flavor and/or crushed red pepper (optional).

Thai Coconut Curry Chicken Soup

Thai Coconut Curry Chicken Soup - low carb, gluten free, dairy free. Follow GuessWhosCooking.com on Twitter @guesswhoscookin

Ingredients

1 tablespoon virgin coconut oil

1 leek, white and light green parts only, thinly sliced

2 shallots, minced

2 carrots, diced (or more)

1 pound boneless skinless chicken breast (about 2 medium-large), organic and free-range preferred

1 quart (4 cups) low sodium broth (chicken or vegetable) + 2 cups water (or more broth)

2 cups mushrooms, sliced

3-4 pieces baby bok choy, sliced lengthwise

2 tablespoons fish sauce

2 tablespoons red curry paste

2 teaspoons curry powder

2 teaspoons sriracha

1 15 ounce can full-fat coconut milk

1 lime, sliced into wedges

 

Directions

In a large stock pot, heat the coconut oil over medium heat. Add the leeks, shallots, and carrots, and cook for 2-3 minutes, until fragrant.

Add the chicken breasts and brown both sides, about 4 minutes per side. Be sure to stir the vegetables to prevent them from burning.

Add broth and water, bring to a boil, then simmer for at least 30 minutes (longer for more tender chicken).

Add mushrooms and bok choy and cook until they are almost tender. Add all remaining ingredients except sriracha and lime wedges, and heat thoroughly. Remove the chicken breasts from the soup and shred with two forks, then add back to the pot.

Serve with a squirt of sriracha and 1-2 lime wedges.

 

Notes

  • You can add whatever vegetables you like. In Thai food, carrots, mushrooms, and greens are great. However, you could add broccoli, bell peppers, celery, or other vegetables you like.
  • In this recipe, shallots and leeks were used, but onion and garlic would be fine too.
  • You can use different combinations of seasoning. For example, you can use extra curry powder and omit the curry paste if you don’t have it. You can also leave out the fish sauce and add tamari instead. Make this soup according to your tastes and what ingredients you are willing to buy.