Reverse Omelet

 

Ingredients

• ▢2 eggs
• ▢Sea salt to taste
• ▢2 oz shredded mozzarella or cheese of choice (qty?)
• ▢1 cup sauteed onion, broccoli, or veggies of choice, opt.
• ▢1 oz cooked meat of choice, opt.

Instructions

• Heat skillet on medium heat on the stove. While the skillet is heating crack and beat your eggs in a bowl. 
• Once the skillet is hot sprinkle the bottom with cheese, or lay down a slice of cheese. Pour the eggs into the skillet on top of the cheese. Tilt pan as needed to spread the eggs out. Cover skillet with a lid and allow eggs to cook until they are slightly runny (about 2-3 minutes).
• Remove lid and add fillings to one half of the omelet. Place the lid back on the skillet and allow eggs to finish cooking (about 1-2 minutes).
• When eggs are done cooking remove the lid and run a spatula around the edges of the omelet. Slide the spatula under the omelet to fold it in half or to slide the omelet off the plate. Your reverse omelet can be served folded in half, open-faced, or wrapped to be eaten on the go. Season to taste with sea salt.  Garnish and enjoy!

https://www.ditchthecarbs.com/easy-keto-reverse-omelette-video/?epik=dj0yJnU9ZkpkT0IzVzluLXhtYzNwekhyck1aeDExVmlKZWVxcVImcD0wJm49bHh3RFhzNW1hSW8tS3VLTzJ0NGg2dyZ0PUFBQUFBR0FRN3hZ

Apple Crumble

 

Low Histamine Apple Crumble Recipe (also lower oxalate, low lectin) for Mast Cell Activation Syndrome or Histamine Intolerance

This is one of my favorite desserts. It is satisfying and full of histamine lowering ingredients. Apples are a great source of quercetin – a well-known Mast Cell stabilizer.

And we’ve already discussed the great properties of Stevia and Monk Fruit.

Allspice, Clove, and Cinnamon are traditional in baked apple desserts. But these are all Histamine Liberators.

So, instead I use a little Cardamom – which has anti-inflammatory properties.

And here is my secret ingredient…

Camu Camu powder! This is a low histamine, low oxalate foods-based source of Vitamin C. It’s my favorite source of Vitamin C, actually. And it has a nice allspice flavor that works beautifully with apples. You want Organic and a reliable brand free of toxins. I use Navitas Camu Camu powder.

Pecans can be high in mold toxins. To reduce them, I recommend soaking pecans in salt water for 12 hours in the fridge. Then dry them until crispy in a food dehydrator or oven on lowest temperature.

One last tip – make SURE your apples are organic. Conventional apples are notoriously high in pesticide residues that can make Mast Cell Activation Syndrome or Histamine Intolerance worse.

So, let’s put all this together for this recipe:

Ingredients:

• 4 organic apples (any kind)
• 1/4 tsp Pure Monk Fruit Extract 
• ½ tsp Navitas Organic Camu Camu powder, divided
• ½ tsp Organic Cardamom powder, divided
• ½ tsp Raw Organic Vanilla Powder, divided
• 2 Pinches of unrefined salt (like Himalayan, Real Salt, or Celtic Sea Salt)
• ¼ cup grass fed ghee or  Virgin Coconut Oil, softened
• 1/4 tsp Pure Monk Fruit Extract OR 10-20 drops Organic Better Stevia
• ½ cup of chopped, organic pecans (soaked and dried)

Directions

1. Preheat oven to 325F.
2. Use ghee or coconut oil to grease a 6×9” glass baking dish.
3. Wash apples and slice into ¼” slices. The quercetin is mostly in the peel, so I leave the peel on.
4. Mix together 1 pinch of salt and ¼ tsp each Monk Fruit Powder, Camu Camu powder, Cardamom powder, and Vanilla powder. Toss apples with this mixture.
5. Arrange apples in bottom of the baking dish.
6. Put ghee or coconut oil, chopped pecans, 1 pinch salt, Stevia or Monk Fruit, and ¼ tsp each Camu Camu powder, Cardamom powder, and Vanilla powder into a food processor.
7. Pulse the nut crumble mixture until well combined and the ingredients start to stick together. Don’t over process.
8. Layer the crumble mixture on top of the apples.
9. Bake 20-30 minutes, until apples are soft and cooked through. Keep an eye on the topping to make sure it doesn’t burn. If topping starts to get too brown, lower temperature or cover the dish.
10. This freezes well. Enjoy and freeze the leftovers!

Want to step this recipe up a notch? You can top it with Whipped Coconut Cream!

Optional Coconut Cream Topping:

• 1 package Coconut Milk, refrigerated overnight
  OR
  1 cup Coconut Cream
• 1 Tablespoon Pure Monk Fruit Extract
• ½ teaspoon raw vanilla powder

1. If using the Coconut Milk:
   After allowing Coconut Milk to sit in the refrigerator all night, remove it from the fridge.
   Then open the package and scoop the thickest cream from the top of the package.
   OR
   If using the Coconut Cream:
   Scoop out 1 cup of coconut cream.

2. Whip the coconut cream, monk fruit extract, and raw vanilla powder with a whisk.
3. Top apple crumble with coconut cream.
4. You can use the leftover coconut water or coconut cream for smoothies or other recipes. You can freeze it in an ice cube tray to make it easier to use.

Creamy Roasted Cauliflower Soup - to try

 

Creamy Roasted Cauliflower Soup

• Author: Cookie and Kate
 
• Prep Time: 15 minutes
 
• Cook Time: 55 minutes
 
• Total Time: 1 hour 10 minutes
 
• Yield: 4 bowls 1x
 
• Category: Soup
 
• Method: Roasted and blended
 
• Cuisine: Vegetarian

★★★★★

4.8 from 636 reviews

This cauliflower soup recipe is the best! Roasted cauliflower makes it taste amazing, and a little butter (instead of cream) makes it luxuriously creamy. Recipe yields 4 bowls of soup.

SCALE

INGREDIENTS

• 1 large head cauliflower (about 2 pounds), cut into bite-size florets
• 3 tablespoons extra-virgin olive oil, divided
• Fine sea salt
• 1 medium red onion, chopped [sub sweet onion]
• 2 cloves garlic, pressed or minced
• 4 cups (32 ounces) vegetable broth
• 2 tablespoons unsalted butter or ghee
• 1 tablespoon fresh lemon juice, or more if needed
• Scant ¼ teaspoon ground nutmeg [skip or sub]
• For garnish: 2 tablespoons finely chopped fresh flat-leaf parsley or chives, opt. 

INSTRUCTIONS

1. Preheat the oven to 425 degrees Fahrenheit. If desired, line a large, rimmed baking sheet with parchment paper for easy cleanup.
2. On the baking sheet, toss the cauliflower with 2 tablespoons of the olive oil until lightly and evenly coated in oil. Arrange the cauliflower in a single layer and sprinkle lightly with salt. Bake until the cauliflower is tender and caramelized on the edges, 25 to 35 minutes, tossing halfway.
3. Once the cauliflower is almost done, in a Dutch oven or soup pot, warm the remaining 1 tablespoon olive oil over medium heat until shimmering. Add the onion and ¼ teaspoon salt. Cook, stirring occasionally, until the onion is softened and turning translucent, 5 to 7 minutes.
4. Add the garlic and cook, stirring constantly, until fragrant, about 30 seconds, then add the broth.
5. Reserve 4 of the prettiest roasted cauliflower florets for garnish. Then transfer the remaining cauliflower to the pot. Increase the heat to medium-high and bring the mixture to a simmer, then reduce the heat as necessary to maintain a gentle simmer. Cook, stirring occasionally, for 20 minutes, to give the flavors time to meld.
6. Once the soup is done cooking, remove the pot from the heat and let it cool for a few minutes. Then, carefully transfer the hot soup to a blender, working in batches if necessary. (Do not fill past the maximum fill line or the soup could overflow!)
7. Add the butter and blend until smooth. Add the lemon juice [and nutmeg] and blend again. Add additional salt, to taste (I usually add another ¼ to ¾ teaspoon, depending on the broth). This soup tastes amazing once it’s properly salted! You can also a little more lemon juice, if it needs more zing. Blend again.
8. Top individual bowls of soup with 1 roasted cauliflower floret and a sprinkle of chopped parsley or chives. This soup keeps well in the refrigerator, covered, for about four days, or for several months in the freezer.

NOTES

Recipe adapted from my cookbook, Love Real Food.

https://cookieandkate.com/creamy-roasted-cauliflower-soup-recipe/

Eggs and Peas with Onion Cream Sauce *****

Loved the flavor.  Sauce was a little bit thin.

 Eggs and Peas with Onion Cream Sauce  

1 medium white or yellow onion, sliced (about 1/2 cup)
1 cup water
8 ounces frozen green peas* (about 1 cup)
8 hard-boiled eggs, cooled and shelled
1/2 cup heavy cream (OR sour cream OR plain yogurt (see note)
1 tablespoon butter AND 1 tablespoon cornstarch (optional, see note)
1/2 cup milk
1/2 tsp sea salt
3 oz Swiss cheese [I subbed Cheddar.  Swiss probably would have been better.]

Place the sliced onion in a small saucepan with the water, bring to a boil and boil for 5-10 minutes until most of the water has evaporated.  

Meanwhile put the peas in a 2-quart casserole.  

Slice the hard-boiled eggs and place over the peas.  

When the onion is tender, place it in a food processor or blender (with left-over water) and puree.  

Melt the butter in the warm saucepan and add the cornstarch.  Mix well and cook for about 10 seconds.   Add the cold milk, whisk well, and bring the mixture to a boil, stirring constantly.  When the white sauce thickens, add cream, onion puree, and salt.  Stir the sauce well then pour over sliced eggs.  

Sprinkle the casserole with Swiss cheese, then place it under the broiler for about 3 -4 minutes until it is browned.  [I baked it at 350 degrees for 15-20 minutes]

Serve immediately.

Yield: 4 main dish servings or 8 side dish servings

Note: If you don’t want to bother making a white sauce, replace the cream with sour cream or plain yogurt, reduce the milk to 1/4 cup, and leave out the butter and cornstarch.  When making your sauce, simply mix the sour cream, milk, onion puree, salt and pepper in the warm sauce pan, then pour over the egg mixture.  You will have to broil the casserole a little longer, but it’s still quite yummy (especially with sour cream) and only a little runny.

*Oxalate Note: Green peas are a “lower medium” oxalate vegetable with 5.7 mg. oxalate per 1/2 cup.  All other ingredients are low oxalate or very low oxalate.

Variations:  This is also good with steamed asparagus or sautéed mushrooms  instead of peas.  I haven’t tried it with sautéed zucchini yet, but that’s next on my list.

http://lowoxalateinfo.com/eggs-and-peas-with-onion-cream-sauce/

Oxalate Levels in Fruits

Fruits

 Very High

Apricots, dried halves

Blackberries

Boysenberries

Elderberries

Figs

Goji Berries

Guava

Mandarin Oranges, canned

Olives

Pomegranate, fruit and seeds

Rhubarb

Starfruit

Tangelo

High

Clementine

Grapefruit, Pink

Kiwi

Mulberries

Orange, Navel

Pears: Anjou, Magness

Persimmon

Medium

Apples: Braeburn, Mackintosh

Banana

Dates

Grapefruit, White

Grapes, Black

Mango, dried

Pear, Bosc

Plum, Red

Raspberries

Tangerine

Low

Apples: Fiji, Gala, Golden Delicious, Granny Smith, Green, Pink Lady, Red, 

Applesauce

Avocado: Hass, very ripe

Blueberries

Cherries

Cranberries, fresh and dried, jellied canned organic

Grapes: Red seedless, Thompson green seedless

Jackfruit

Mango, fresh

Melons: Cantaloupe, Honeydew, Watermelon

Nectarine

Peach

Pear: Bartlett

Pineapple

Plum

Strawberries

Oxalate Levels in Vegetables

 Vegetables

(1/2 cup unless otherwise noted)

Extra High

Artichoke: Hearts, Jerusalem

Beets

Green Beans: French Filet 

Hearts of Palm

Okra

Plantains

Potatoes: French Fries, Idaho, Instant Mashed, Russet

Rhubarb

Spinach

Sugar Snap Peas

Sweet Potatoes/Yams

Swiss Chard

High

Carrots, raw

Green Beans

Kale, Curly

Potatoes: New, White, Red

Tomato Sauce (1/4 cup)

Medium

Broccoli, raw or steamed

Broccolini

Brussels Sprouts

Carrots, boiled

Celery, boiled

Collard Greens

Jicama

Leeks

Lima Beans

Parsnips

Peas

Peppers, Sweet Orange, Yellow, Green

Pumpkin Puree

Scallions

Seaweed: Dulse Flakes

Snow Peas

Sprouts: Mung Bean

Squash: Chayote, cubed; Hubbard, mashed  

Tomatillo

Tomato Paste (2 Tbsp)

Tomatoes, chopped

Low

Asparagus

Boy Choy, Baby

Broccoli Florets

Cabbage: Green, Napa, Purple, Savoy

Cauliflower

Celeriac

Corn

Cucumber, Regular, English (no skin)

Endive: Belgium, Curly

Escarole

Garlic

Ginger

Kale: Dino or Lacinato, Purple, Red Russian

Kohlrabi

Lettuce: Bibb, Boston, Looseleaf Green, Looseleaf Red, Romaine

Mushrooms: Button, Portobello, Shiitake

Onion: White, Yellow

Peppers: Mini Bell, Sweet Red 

Pumpkin, Raw

Radicchio

Radish, Daikon, Red, White

Rutabaga

Seaweed: Hijiki, Kombu, Nori Sheets, Wakame

Shallots

Squash: Butternut, Carnival, Delicata, Kabocha, Spaghetti, 

Squash, Summer: Yellow, Zucchini

Tomato Paste (1 Tbsp)

Tomato, Cherry: Sungold (1)

Turnip

Water Chestnut

Watercress