Zucchini Cauliflower Fritters - to try

 

• 1/2 head cauliflower approximately 3 cups, chopped
• 2 medium zucchini
• 1/4 cup coconut flour
• 2 large eggs
• 1/2 tsp sea salt

Instructions

• Grate the zucchini in a food processor or high-speed blender.
• Steam the cauliflower for about 5 minutes until just fork tender. Add the cauliflower to the food processor/blender and process until broken down into small chunks. Do not over process or it will become a mash.
• Use a dishtowel or nut milk bag to squeeze as much moisture as possible out of the grated veggies. 
• Transfer to a bowl and add coconut flour, egg, sea salt, and any other seasonings you like. Mix to thoroughly combine. Shape into small patties or burgers (I got about 8).
• Heat up 1 tablespoon of coconut oil in a large pan. Add 4 fritters/burgers to the pan and cook over medium heat for 2-3 minutes per side. Repeat with the second half of the fritters/burgers. 
• Serve with dipping sauce of choice.

Notes

Fritters can be refrigerated and are freezer friendly.
https://thebigmansworld.com/4-ingredient-zucchini-cauliflower-fritters-paleo-vegan/#wprm-recipe-container-16204

Oxalate Diary

July 20, 2020 - Stopped eating potatoes, grains, corn, soy

July 27, 2020 - Stopped eating spinach, kale, Swiss chard, sweet potatoes

August 3, 2020 - Stopped eating almonds, carrots, celery, raspberries. turmeric, cumin

August 10, 2020 - Stopped eating all nuts and seeds

August 17, 2020 - Stopped eating chocolate, cinnamon, pumpkin pie spice, pumpkin.  

Started taking calcium/magnesium citrate (2 caps with meals)

August 24, 2020 - Stopped eating canned tomato products


Reactions:

8/1/20 - Ate some broiled eggplant with olive oil and garlic.  Within minutes, felt sick to my stomach, nauseated, face flushed.

8/3/20 - Ate some pecans.  Immediately felt sick to my stomach, nauseated, face flushed.

Aug 2020 - Felt like I was getting a cold after eating tomato sauce


Symptoms:

Skin on face peeling

Facial flushing

Achy joints

Insomnia - trouble falling asleep, wake up frequently during the night

Urinary urgency

Constipation interspersed with occasional diarrhea

Headaches

Allergies - runny, irritated eyes, sniffling, irritated nasal passages, sneezing, sore/scratchy throat, congested.  Triggered by a dog on 7/26/20, continued through the week.  Slight relief while at Shirley's on 8/1 & 8/2; returned almost immediately after returning home on 8/3, especially in our bedroom.

Back spasms

October 31, 2020

Thought it wouldn't hurt to eat a piece of chocolate.  That eventually led to the decision that oxalates might not really be a problem, and I ate wheat, some almonds, potatoes, more chocolate, and even a little bit of spinach over the next month.  Ended up with urinary issues: frequency, urgency, pain, incontinence, cloudy, and UTI.  Ran a fever and had some respiratory symptoms.  Stopped eating High Ox foods at the beginning of December, and ended up seeing the doctor on 12/14 when symptoms didn't improve.  Took Cefuroxime for 10 days.   

Symptoms that returned:

Persistent cough

Skin on face peeling

Facial flushing

Hot and cold spells

Achy joints

Insomnia - trouble falling asleep, wake up frequently during the night

Urinary urgency

Constipation interspersed with occasional diarrhea

Headaches

Allergy symptoms: runny, irritated eyes, sniffling, irritated nasal passages, sneezing, sore/scratchy throat, congested, heaviness in chest

Creamy Pea Soup - to try

 Creamy Pea Soup

GFCF/SCD
by Jody

Ingredients:

• 1 quart water
• 2-16oz packages frozen cauliflower
• 2-16oz packages frozen green peas
• 1 cup chopped cooked chicken
• 2 cups homemade chicken broth
• 1 TBL onion
• salt to taste

Directions:

1. Boil peas until soft.
2. Drain.
3. Boil onions and cauliflower until soft in 1 quart water, retain water.
4. Puree cauliflower, onion, cooking water and 2 cups chicken broth until smooth.
5. Add cooked peas and chicken to cauliflower stock, add salt to taste and simmer on low for 10-15 minutes.

Makes 6-2 cup servings.

2.6mg of oxalates per 2 cup serving.

http://www.lowoxalate.info/recipes.html

LOW OXALATE VEGETABLE CASSEROLE {TIELLA!} *****

Really good!  I used an 8x8 glass pan.  I had to cook it an extra 20 minutes to get the zucchini cooked through.  I used grated smoked gruyere cheese in addition to the parmesan.  When Nick put it back in for the additional 20 minutes, he added Mexican cheese on top, which was really good.  I also sprinkled some granulated garlic on top of the vegetables.  Will definitely make again.  Only complaint was that the bottom was kind of watery from the zucchini, but it still tasted good.

Low Oxalate Vegetable Casserole {Tiella!}

 CourseSide Dish

 CuisineAmerican

 Keywordlow oxalate recipe

 Prep Time20 minutes

 Cook Time50 minutes

 Total Time1 hour 10 minutes

 Servings4

 AuthorThe Savvy Age

Ingredients

• 1 jar Squash sauce homemade or in store bought (if in a hurry)
• 2 small zucchini, thinly sliced
• 1 bag frozen Cauliflower florets, diced 
• 1/2 cup Grated Parmesan cheese (or parm substitute)
• 1 small diced onion
• 1 small diced red pepper
• Sea Salt to taste

Instructions

• I use either a smaller rectangle 7 X 11 " glass baking dish or an eight inch square glass dish.
• A 13 X 9 baking dish can be used to serve a larger crowd, but the ingredients need to be increased by 25 percent(ish.) This is a very flexible dish and can be tweaked with quantity or vegetable; all work!
• Spray the glass dish with avocado oil.
• Add one layer of sliced zucchini or sliced zucchini and squash.
• Add the onions and peppers and cauliflower florets on top of the zucchini layer.
• Pour the squash sauce over the vegetables, sprinkle with parmesan and flaxmeal.
• Cheese alert! I am very generous with the cheese and liberally sprinkle the cheese on each layer so I use 1/2 cup in total. A 1/4 cup of cheese after the zucchini layer and then on top of all the vegetables before the crunchy topping is added.
• The layered vegetable casserole is now ready for the oven.
• Bake at 350 degrees for approximately 50 minutes. Zucchini and squash bake quicker than the cauliflower so check the dish for doneness by inserting a fork into the vegetables. The vegetables should be fork tender.
• If additional cooking time is necessary, cover the dish with foil so it won't get too brown.. I baked the dish another 20 minutes.
• Give the vegetables another fork test for tenderness. I prefer softer vegetables, but if a firmer vegetable is preferred then baking for 50 minutes total works well.

Other Low Oxalate Vegetables To Use

Another reason I love this recipe is the flexibility. You can use either zucchini as a base or 1/2 zucchini and 1/2 squash. Then add the next layer of vegetables with low oxalate veggie of your choice. 

Broccoli works (1/2 cup is moderate oxalate)

Peas.

Water chestnut or mushrooms. 

In my opinion the cheese is the key and doesn’t everything taste better with cheese! 

https://thesavvyage.com/low-oxalate-vegetable-casserole/

Coffee Liqueur *****

Nick made this in the Instant Pot and it was ready to use immediately after cooking! 

Add water, Swerve, monk fruit, and coffee to Instant Pot.  Pressure cook on High for 10 minutes.  Quick release.  Add vodka and vanilla.  Add to sterilized bottles.  Do not cap until completely cooled. 

Coffee Liqueur

Prep Time

5 mins

Cook Time

15 mins

Total Time

20 mins

 

Homemade sugar-free coffee liqueur and Mexican Coffee.

Course: Drinks

Cuisine: Beverage

Servings: 20 servings

Calories: 42 kcal

Ingredients

Coffee Liqueur

• 2 cups water
• 3/4 cup Swerve Sweetener
• 1/8 tsp monk fruit extract 
• 1/4 cup instant freeze-dried coffee, regular or decaf
• 1 1/2 cup vodka
• 2 tsp vanilla extract

Instructions

1. For the liqueur: In a medium saucepan over medium-high heat, combine water, erythritol, monk fruit extract, and ground coffee.
2. Bring to a boil, then reduce heat and simmer for 10 minutes. Let cool.
3. Transfer mixture to a glass jar and add vodka and vanilla extract
4. Seal jar and place in a dark, cool spot and wait...and wait...and wait. At least 3 weeks, shaking the jar every few days.
5. Strain mixture through a fine mesh sieve. Then strain again through a coffee filter (this will take several day and changes of coffee filter, but it's worth it to get all the coffee "silt" out of the mixture).

Mexican Coffee:

• 1 oz coffee liqueur
• 1/2 oz tequila if you’re feeling bold. If not, feel free to add a touch more coffee liqueur or vodka
• 1 cup freshly brewed coffee
• 3 tablespoons whipped cream
• sprinkle of cinnamon

1. For the Mexican Coffee, mix liqueur, tequila and coffee in a large coffee mug. Top with whipped cream and cinnamon.

Recipe Notes

Each serving of Mexican Coffee has 1.6 g of carbs.

Low Carb French Onion Meatballs *****

 Very good.  I had about 2 pounds of extra ground turkey that I made into a meatloaf and baked at 350 degrees for about 40 minutes until tested done (165 degrees) with a meat thermometer. I actually preferred the meatloaf to the meatballs because it was moister.  Nick added some chopped veggies (celery, garlic) to it.

Low Carb French Onion Meatballs (Gluten Free, Keto)

Prep Time 20 minutes

Cook Time 45 minutes

Servings 4 servings @ 5 Meatballs

Calories 553 kcal

Author Naomi Sherman

Meatballs

• 2.5 lbs ground turkey
• 1 1/4 cups shredded mozzarella cheese [I used sharp cheddar]
• 1/3 cup thawed riced cauliflower
• 2 eggs
• 2 tsp garlic granules
• 2 tsp minced onion 
• Sea salt to taste

Sauce

• 2 medium onions, diced
• 2 oz butter (1/2 stick)
• 16 oz (2 cups) beef stock
• 1 tsp garlic granules
• Sea salt to taste

Topping

• 1/2 cup shredded mozzarella

1. Preheat oven to 425 degrees F.

2. Place all of the meatball ingredients into a large mixing bowl and mix thoroughly with your hands.

3. Line a large baking tray with parchment paper and shape your meatballs with your hands.  [I used the large scoop.]

4. You should get approx. 20 golf ball sized meatballs. Bake for 30 minutes.

5.  While the meatballs cook, place the butter into a large, deep sided pan.

6.  Cook the diced onion over low heat until they are caramelized.

7. Add beef stock, garlic, and sea salt; simmer until the sauce is reduced.

8.  Nestle the meatballs into the sauce and top with the extra mozzarella cheese.

9. You can either broil the pan until the cheese melts or place a lid on it on the stovetop and cook on low until the cheese melts.  Store in the refrigerator for up to 5 days.

Recipe Notes

Net Carbs: 7g for 5 meatballs

https://www.sugarfreemom.com/recipes/low-carb-french-onion-meatballs-gluten-free-keto/?fbclid=IwAR3mYel8AoUzkzw0q5doKqteuDxwemKEisFC8GW7i7NQRF8f-wMfIyGCiJ8

Low Carb Christmas Eve Potato Soup - to try

 

Low Carb Christmas Eve Potato Soup (Made with cauliflower, but you’d never know it!)

It has been a tradition since I was a child to enjoy a particular heirloom recipe at this time of year, taught to me by my grandmother and simply known as Christmas Eve Potato Soup. Because it is only made once a year, it has remained a family favorite through several generations that is anticipated with joy and excitement, just like Santa Claus. It just wouldn’t be Christmas at my house without it! I have tried many times to reduce the carbs in this special recipe by substituting the potatoes with white beans, turnips or daikon radishes, but the result was always a bit disappointing...until now!! I was going to make the soup with fresh cauliflower florets this year, but then it occurred to me that frozen cauliflower already has been blanched, so it would impart a milder flavor. It turned out to be the perfect potato substitute! I chose frozen riced cauliflower and puréed it with the broth prior to adding it to the soup. Combined with the other ingredients, this low carb version is a winner in every way! Both my husband and daughter agree that it tastes just like the real thing. The best part? It only has 9 net carbs for a generous 2 cup serving! (Compared to the traditional recipe which has over 45 carbs for a smaller serving, it’s quite a reduction.) From now on, this low carb version will have a place of honor on my Christmas Eve dinner table!

Low Carb Christmas Eve Potato Soup (made with cauliflower)

Makes 4 servings

4 slices of bacon, diced

2 trimmed leeks, sliced into half moons (sub shallots?)

1/4 cup chopped onion

3 cups frozen riced cauliflower, thawed

4 cups chicken broth

1/2 teaspoon xanthan gum

2 beaten egg yolks

1 cup sour cream

1 teaspoon chopped parsley as a garnish

Salt and pepper to taste

1. In a large heavy pot, sauté the bacon until beginning to brown and crisp. Add the onion and leeks and continue to sauté for 5 minutes.

2. Purée the broth with the thawed riced cauliflower in a blender until smooth. Add the purée to the leek mixture and bring to a boil. Reduce heat to low and simmer, covered, for 20 minutes, stirring occasionally.

3. Sprinkle with the xanthan gum while whisking continuously to thicken slightly. Remove from heat.

4. In a small bowl, combine the egg yolks with the sour cream. Spoon a ladle of the hot soup into the egg/sour cream mixture to temper and thin the egg mixture, then slowly add the egg mixture to the soup, stirring constantly until well incorporated. Return soup to the heat and gently simmer, uncovered, for 10 minutes. Add salt and pepper to taste.

NOTES: This soup is actually better the second day, so feel free to make it ahead and reheat before serving. If you need to reduce sodium in your diet, you can use low sodium chicken broth in place of regular.

Nutritional Information per serving (about 2 cups): 250 calories, 11.3 g carbohydrate (2.3 g dietary fiber, 3.9 g sugars), 17.3 g total fat (9.5 g saturated fat), 140 mg cholesterol, 770 mg sodium, 108 mg calcium, 195 mg potassium, 1 mg iron, 259 mg Vit A, 35 mg Vit C, 12.2 g protein. Net carbs per serving: 9 grams

Photo and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission.