Mashed Cauliflower *****

 

• 1 bag frozen cauliflower rice
• 3  Tbsp avocado oil
• 2 cloves garlic, thinly sliced
•      1 Tbsp unsweetened coconut milk
• ½ tsp onion powder
• 1/2 tsp Himalayan salt

Instructions Checklist

• Step 1

  Cook cauliflower rice according to package directions.

• Step 2

  Meanwhile, heat avocado oil in a small skillet over medium-low heat. When hot, add garlic. Cook, stirring, until the garlic starts to brown around the edges, 1 to 2 minutes. Remove from heat. Transfer to a food processor along with the cooked cauliflower, coconut milk, onion powder, and Himalayan salt. Process until very smooth.

• https://www.wholesomeyum.com/recipes/low-carb-keto-cauliflower-mashed-potatoes-paleo-recipe-5-ingredients/#jumptorecipe

Nutrition Facts

Serving Size: 1/2 cup each

 

Per Serving:

 

101 calories; protein 2.8g; carbohydrates 7.6g; dietary fiber 2.9g; sugars 2.7g; fat 7.4g; saturated fat 1.2g; vitamin a iu 8.3IU; vitamin c 69.1mg; folate 81.4mcg; calcium 36.2mg; iron 0.6mg; magnesium 22.5mg; potassium 434.5mg; sodium 333.7mg; thiamin 0.1mg. 

Exchanges: 

1 1/2 fat, 1 1/2 vegetable

Turkey Zucchini Meatballs - ***

Tasted gritty because of the coconut flour.  Maybe try using 1/4 cup next time?  Also got very brown on the bottoms and I took them out of the oven at exactly 18 minutes.  I might try baking at 375 degrees.

 

• 1 lb ground turkey
• ▢1 med zucchini grated (about 2 cups)
• ▢1/3 c coconut flour
• 4 cloves garlic
• 2 large eggs, beaten
• ▢1 Tbsp nutritional yeast
• ▢
• ▢
• ▢
• ▢1 Tbsp fresh basil finely chopped
• ▢1 Tbsp dried onion flakes
• 2 tsp dried oregano 
• ▢1 tsp cumin
• ▢
• 1/2 tsp sea salt
• ▢
  

• Preheat oven to 400°F.
• Mix all ingredients in a medium bowl.
• Line an extra large baking sheet with aluminum foil topped with parchment paper.
• Using a large cookie scoop, drop meatballs on prepared baking pans.
• Bake meatballs for 18 minutes or until done (165°F) and browned on outside

https://lowcarbyum.com/turkey-zucchini-meatballs/

Veggie Broth Mix *****

 

• 1/4 cup + 2 Tbsp onion powder [oxalate]
• 2 Tbsp garlic powder
• 1 Tbsp Himalayan salt, opt.
• 2 tsp thyme
• 2 tsp paprika  [oxalate, histamine]
• 1 tsp turmeric [oxalate]
• 1 tsp parsley flakes
• 2 cups nutritional yeast 

In a bowl, whisk all ingredients together.  Store in a mason jar.

To make broth, use 1 Tbsp mix to 8 oz warm water.  

https://myplantbasedfamily.com/?s=broth+mix

Zucchini Fritters - ****

Very tasty.  After frying them, we air-fried them at 425 for 10 minutes, which was good.  

• 2 cups zucchini grated
• 1/2 onion, diced, lightly sauteed
• ▢1 tsp sea salt 
• ▢2 large eggs
• ▢3/4 cup vegan parmesan 
• ▢1 Tbsp coconut flour
• ▢
• ▢1 tsp garlic powder
• ▢1 tsp onion powder
• 1 tsp smoked paprika
• 1-2 Tbsp avocado oil

• Grate the zucchini into a colander, toss with the sea salt and allow to drain for 10 minutes.
• Wrap zucchini in cheesecloth and gently squeeze over sink to remove excess water.
• In a mixing bowl, combine zucchini, eggs, vegan parmesan, coconut flour, garlic powder, onion powder, and smoked paprika. Let chill in fridge for 10-15 minutes.
• Heat oil in large skillet. Use a cookie scoop to add 1.5 Tbsp batter to the hot skillet. Fry each side until browned, flattening with spatula as you go.
• When both sides are nicely browned, about 2-3 minutes per side, remove from pan and drain fritters on paper towels.

Tips For Crispy Fritters

It's important to follow these steps in order to make crispy zucchini patties:

• Remove the excess moisture. Salting the grated zucchini will help pull out the water. Squeezing the zucchini after allowing it to sit in the colander will remove any excess liquid that didn't drain out.
• Include an absorbent ingredient Coconut flour is used in the fritter batter because it's very absorbent. That way, any additional water released from the vegetable during cooking will be absorbed. Psyllium flour, flax meal, or chia seeds would also work.
• Use a hot non-stick pan. The oil needs to be very hot to sear the outside of the patties so be sure to use one with a high smoke point. But it's also important to have a non-stick surface so those crispy outsides to get stuck in the pan.
• Press the fritters as they cook. Adding pressure to the bottom of the patty as it cooks will ensure the surface gets a nice brown sear.
• Drain on paper towels after frying. If the oil settles on the cooked fritters, they can get soggy. That's why the patties should be placed on absorbent paper towels to soak up any excess oil after cooking.

https://lowcarbyum.com/coconut-flour-zucchini-fritters-gluten-free/

Baked Zucchini Rounds

Good taste but very soggy.  Baked on parchment paper.  Will keep trying. 

INGREDIENTS

•  2 medium zucchini — sliced into rounds, 1/8" thick
•  3 Tbsp olive oil
•  1/3 cup vegan parmesan cheese, divided
•  1/2 tsp garlic powder
•  1/4 tsp smoked paprika
•  1/4 tsp Celtic sea salt
•  

INSTRUCTIONS

1. Preheat oven to 375 F.
2. Spray a rimmed baking sheet (you may need 2 baking sheets (I use olive oil spray).
3. In a small bowl combine olive oil, 1/4 cup vegan parmesan, garlic powder, smoked paprika, and sea salt. Add zucchini and toss to coat.
4. Line zucchini on baking sheet and sprinkle remaining parmesan on top.
5. Bake for 15-17 minutes, until the top is golden.

https://cookinglsl.com/baked-zucchini-chips/#wprm-recipe-container-39343

Zucchini Tots

 Good flavor.  Stuck to a regular muffin tin coated with avocado oil.  Will try a silicone pan.

Ingredients

• 2 cups shredded zucchini 
• 1 tsp fine sea salt
• 1 Tbsp coconut flour
• 2 large eggs
• 4 ounces nutritional yeast 
• 1 tsp onion powder
• 1 tsp smoked paprika

Instructions

• Preheat the oven to 400 degrees. Spray a 24-cup mini-muffin pan with cooking spray.
• Place the shredded zucchini in a medium-sized or large bowl and toss with the salt. Let sit for 10 to 15 minutes. Squeeze out any moisture and discard the liquid.
• Sprinkle the coconut flour onto the zucchini and toss well to coat. Add the eggs, nutritional yeast, onion powder, and smoked paprika, and mix well to combine.
• Fill each muffin cup with 1 ½ tablespoons of the zucchini mixture. Bake for 15 minutes, or until golden brown. Run a knife around the tots to loosen as soon as you get them out of the oven. Let cool for a minute to allow them to set up, then remove them from the muffin pan.

Notes

Recipe from The Ketogenic Cookbook, copyright 2015. Reprinted with permission from the author.https://www.southernkissed.com/zucchini-tots-recipe/

Peppermint Tea Latte *****

 

To make your own peppermint tea:

• Bring 2 cups water to a boil.
• Turn off heat and add a handful (about 15 whole leaves) of torn peppermint leaves to the water.
• Cover and steep for 5 minutes; strain and return to the pan.
• Add coconut milk to taste.  Using a frother, froth until 
• Add 100% pure monk fruit to taste (I used two 1/16th tsp); froth until mixed.

Because peppermint tea is naturally free of caffeine, you can drink it at any time of day.

Enjoy it as a post-meal treat to aid digestion, in the afternoon to boost your energy levels, or before bed to help you relax.