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/

Low Histamine Roasted Garlic Hummus - to try

Low Histamine Roasted Garlic Hummus             (low lectin, low oxalate)

I always make a triple batch of this hummus. This leaves extra for the white sauce base I use for my Cassava Crust Pizza. I’ll share that recipe with you soon – so stay tuned!

Makes about 3 cups

 Ingredients

• 1 head cauliflower
• 1 head roasted garlic (see recipe below) or 1/2 clove of raw garlic, chopped
• ½ cup extra virgin olive oil
• Juice of 1/2 lemon (Sub Camu Camu Powder powder for the tartness if sensitive to lemons)
• 1/2 – 3/4 tsp unrefined sea salt
• 2 tablespoons water, if needed for blending

Optional, for Garnish: 

Flat leaf parsley or basil

Extra virgin olive oil to garnish

Toasted sesame seeds

 Directions

Roast garlic or remove previously roasted garlic from freezer (see below).

Steam cauliflower until soft.

Put garlic, cauliflower, olive oil, lemon juice, water, and sea salt into high speed blender (like a VitaMix or Blendtec) or a food processor.

Blend on high in a Blendtec Blender* or Vitamix blender* or similar for a couple minutes until hummus is smooth. Or you can process in a food processor.

Garnish with parsley and extra virgin olive oil.

Serve with:

Carrot and celery sticks

Flax crackers

Histamine-Busting Roasted Garlic

Here is my super easy, mass production method for roasted garlic. This takes very little time. And you’ll have lots of roasted garlic for recipes!

Ingredients

• 1-12 heads of roasted garlic
• 2 tsp grass fed ghee or Virgin Coconut Oil
• Extra Virgin Olive Oil (if freezing extra roasted garlic)

Directions

Preheat oven to 400 degrees.

Cut tops off each head of garlic 

Place each head of garlic inside a cup of one muffin tin.

Rub top of each head of garlic with ghee or coconut oil.

Cover the muffin tin with the second muffin tin.

Bake for 30 minutes until the garlic cloves are soft.

Let cool.

Squeeze the garlic cloves out of the heads.

You can use the garlic immediately in a recipe.

To store leftover roasted garlic, place 4-5 cloves of garlic in each section of an ice cube tray. Repeat until you have used all the garlic. Cover cloves with olive oil and freeze until solid. Pop the cubes of frozen roasted garlic out of the ice cube trays and store in a container in the freezer. Pull out whenever you need to add roasted garlic to a recipe.

https://mastcell360.com/low-histamine-roasted-garlic-hummus-recipe-also-low-lectin-low-oxalate/

Roasted Cauliflower Hummus - to try

 

• 1 medium head cauliflower, cut into florets (6 cups/690g)
• 1/4 cup (60ml) extra-virgin olive oil, plus more for serving
• 1/3 cup (60g) hulled tahini, plus more to taste
• 3 tablespoons fresh lemon juice, plus more to taste
• 1/2 teaspoon minced garlic, (1/2 clove)
• 1/2 teaspoon Celtic sea salt, plus more to taste
• 1/8 teaspoon smoked paprika
• Pinch of cayenne pepper
• 1 tablespoon chopped flat-leaf parsley, to serve

1. Preheat the oven to 400°F, and line a large baking tray with a silicone liner or parchment paper.

2. Toss the cauliflower florets with 1 tablespoon of the olive oil and a pinch of the salt, and lay out on the prepared baking tray.

3. Roast the cauliflower for about 30 minutes, turning occasionally, until the cauliflower is tender and starting to brown.

4. Transfer roasted cauliflower, remaining olive oil and sea salt, and the other ingredients to blender in the order listed. Blend on high for 30 to 60 seconds using the tamper until well combined and to your desired consistency. (You may need to stop the machine and scrape down the sides of the container.)

5. Transfer hummus to a bowl, drizzle with olive oil, and garnish with chopped parsley. Serve with raw vegetables or Siete chips.

https://www.theblendergirl.com/recipe/roasted-cauliflower-hummus/#recipeCard

Roasted Cauliflower & Walnut Dip - to try

 

• 1 cup walnuts, plus toasted chopped walnuts for garnish

• 4 cups cauliflower florets (1 small head)

• 4 tsp extra-virgin olive oil, divided

• ¾ tsp sea salt, divided

• 1 head garlic

• ½ cup water, plus more as needed

• ¼ cup walnut oil, plus more for garnish

• 2 Tbsp lemon juice

• 1 tsp minced fresh rosemary, plus more for garnish

• Ground pepper for garnish

Directions

1. Soak 1 cup walnuts in water for 2 hours.

2. Preheat oven to 400 degrees F.

3. Place cauliflower on a baking sheet and toss with 3 teaspoons oil and 1/2 teaspoon salt. Slice the tip off garlic head, exposing the cloves. Drizzle with the remaining 1 teaspoon oil and 1/8 teaspoon salt and wrap in parchment paper and foil. Place on the baking sheet. Roast, stirring the cauliflower once, until tender, 35 to 40 minutes. Let cool on the baking sheet for 5 minutes.

4. Transfer the cauliflower to a food processor. Squeeze the garlic cloves out of the skins into the food processor. Drain the walnuts and add to the food processor, along with 1/2 cup water, oil, lemon juice, rosemary and the remaining 1/8 teaspoon salt. Puree until mostly smooth, adding more water, 1 tablespoon at a time, if needed. Transfer to a bowl and top with pepper, toasted walnuts and more oil and rosemary, if desired.

Tips

To make ahead: Refrigerate for up to 1 day.

https://www.eatingwell.com/recipe/270988/roasted-cauliflower-walnut-dip/

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]
• 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