"Nature always wears the colors of the spirit."|
— Ralph Waldo Emerson
The darker evenings point us towards more substantial main courses, deeper flavors and a bit of long, slow cooking.
We want the bold, sweet and earthy flavors associated with Autumn cooking, but not the heavy carbs or extra
fuss. So as the nights draw in, we've got a selection of great low carb Autumn recipes for you to snuggle up with
that strike just the right balance.
Hearty Low Carb Minestrone
In a large pot, sauté onions, garlic, and beef in olive oil. Add tomato paste, diced
carrots and celery. Continue sautéing for 2 minutes. Add bay leaf, then pour in the
chicken stock. Simmer for 30 minutes. Add shredded cabbage and diced zucchini to the
pot, then simmer for 20 more minutes. Season with salt and pepper.
- 1 small onion, finely diced
- 1 large carrot, peeled and diced
- 1 celery stalk, diced
- 2 garlic cloves, peeled and crushed
- 2 tbsp. olive oil
- 1 tbsp. tomato paste
- 4 cups chicken stock
- 1 bay leaf
- 1 cup cabbage, shredded
- 1/4 lbs. ground beef
- 1 cup diced zucchini
- 1/2 cup parmesan cheese
- salt and pepper
Serve with grated parmesan cheese on the side.
Makes 4 servings — 5.7g effective carbohydrate per serving.
Stuffed Bell Peppers
Wash and dry the bell peppers. Cut the bell peppers lengthwise (from the stem side) in half.
Remove the seeds and cut out the pulp part near the stem, leaving the pepper in a cup-like form. Set aside.
- 2 green bell peppers
- 2 tsp. light olive oil
- 1/8 tsp. mustard seeds
- 2 cups shredded cabbage
- 1/4 cup carrots, grated
- 1/8 tsp. turmeric
- 1/2 tsp. salt
- 1/2 tsp. coriander
- 1/8 tsp. cayenne pepper (optional)
Heat 1/2 tsp. oil in a large, nonstick fry pan over medium heat. Add mustard seeds, covering with a
lid to avoid splattering. Fry for a few seconds until the mustard seeds stop popping. Add the shredded
cabbage and carrots. Stir. Add turmeric, salt, coriander and cayenne pepper and stir. Cover with a lid,
heat through, reduce heat and simmer for 5-7 minutes.
The vegetables should be slightly tender. If there is any excess liquid accumulated at the bottom of
the pan, increase heat to evaporate it. Remove from the heat and cool to room temperature. Divide
cabbage mixture into eight equal parts. Stuff the bell pepper halves with the mixture.
Clean the fry pan and heat the remaining 1-1/2 tsp. oil over medium heat. Place the stuffed bell
peppers in the hot oil with the stuffed side facing up. Reduce heat, cover with a lid and simmer
for 10-12 minutes until the bell peppers become tender. The bottom of the bell peppers will be
slightly black. Transfer the bell peppers to a serving tray.
Makes 2 servings — 5g effective carbohydrate per serving.
Braised Turkey Breast a la Bourgeoise
Melt butter in a pressure cooker (open) over high heat.
Fry the turkey breast, just enough to brown all sides.
- 1 large turkey breast, whole (abt. 1.5 lbs.)
- 2 tbsp. butter
- 20 small pearl onions, peeled
- 3 carrots, thinly sliced
- 1 large onion, peeled and minced
- 1 cup cognac
- 1/3 lbs. button mushrooms
- 1 tsp. lemon juice
- salt and pepper
Add 1/3 of the carrots and minced onion and sauté for 3 minutes. Add
the cognac and let it simmer for a minute. Add the rest of the carrots
and pearl onions. Season with salt and pepper, mix and then cover and
cook under pressure for 30 minutes.
While waiting, wash the mushrooms and cut into halves. In a large pot,
bring 2 or 3 cups or water to a boil. Add the lemon juice, then the
mushrooms. Let the mushrooms boil for 3 minutes, then remove from the
water and drain. After the turkey had been cooked, add the mushrooms.
Transfer the turkey to a large serving plate, then cut into slices.
Surround with the sauce of carrots, pearl onions and mushrooms.
Makes 4 servings — 7g effective carbohydrate per serving.
Bring a large pot of water to a boil and drop in the spaghetti squash.
Cook for 20 to 30 minutes until a fork easily pierces the skin. Remove and cool
enough to handle.
- 1 (2.5 to 3 pound) Spaghetti Squash
- Freshly grated Parmesan cheese
- 4 Tablespoons Butter
- 1 clove garlic, minced
- Fresh ground pepper
- Fresh minced parsley
- Fresh basil
Split the squash in half lengthwise and remove the seeds. Take a fork and begin
to comb the flesh into long strands, just like real spaghetti (with barely any
carbs or calories.)
Any pasta sauce is great, but try tossing first in butter mixed with minced
garlic, then fold in freshly grated Parmesan cheese, fresh ground pepper and
fresh minced parsley and basil.
Makes 3 servings — 1.2g effective carbohydrate per serving.