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

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 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. Serve with grated parmesan cheese on the side. Makes 4 servings — 5.7g effective carbohydrate per serving.

          

Stuffed Bell Peppers

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) 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. 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

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 Melt butter in a pressure cooker (open) over high heat. Fry the turkey breast, just enough to brown all sides. 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.

          

Spaghetti Squash

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 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. 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.

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