Meat-Cheese Appetizer Rolls

Like many, DrDaddy and Family want to reduce their intake of starches and sugars ('carbs'), and consume fewer calories of all kinds. After carbs, only two food groups remain, protein-rich foods, and fats. What to eat late afternoon, when hunger often develops? These high-protein snacks make a good choice. They deliver virtually no carbs, are quick to prepare, and quickly tame the hunger pangs.

2 slices, about 2 oz (60 g) thinly-sliced delicatessen roast beef, corn beef, turkey, or chicken
Dijon mustard
1 oz sliced Swiss cheese

Cut the cheese into wide strips. Stretch out a beef slice, spread mustard along its length, position the cheese, and roll up from the wider end. Slice across to yield bite-size pieces.

Mushroom Soup

Developed June, 2015. This recipe delivers deep mushroom flavor in less than 30 minutes. It was devised starting from a recipe in a Good Housekeeping cookbook with the aims to intensify and brighten the flavor, to cut calories, and decrease saturated fat.

1 lb white or brown mushrooms
2 oz olive oil
2 oz butter
1/2 c coarsely chopped onion
1/3 c all-purpose flour
3-1/2 c chicken or vegetable stock
salt to taste
1/2 t ground black pepper
2 T lemon juice
2/3 c half and half or light cream

Wipe mushrooms with a damp paper towel. Remove the stems, chop finely and set aside. Slice the mushroom caps thinly. Heat oil in a 4-quart sauce pan and add the butter. When bubbling stops, stir in the mushrooms and 1 teaspoon of salt. Cook over medium high until browned, stirring often. With a slotted spoon, remove mushrooms to a bowl leaving the juices behind in the pan. Heat the pan, adding more oil as needed. Add chopped stems and sliced onions, and saute until tender. Stir in the flour and cook for 1 minute. Slowly stir in the stock, bring to a fast simmer and cook until it thickens. With an immersion blender, blend until smooth. Stir in the mushrooms and simmer a few minutes. Stir in the lemon juice, pepper, cream, and salt to taste. Serve warm. Serves 4 to 6. Skillet garlic toast makes a good side.

Ginger Scallion Sauce

Adapted from a recipe downloaded from Salon.com. Although it is made from only a few simple ingredients, it delivers complex, spicy, savory flavor that complements mild-flavoried meats. It's potent; a little goes a long way. Low in carbs, this sauce turns a high-protein snack into a satisfying small meal. H/T to Ben for sharing the link

1 oz (30 g) fresh ginger root, peeled and cut into small chunks
4 oz (115 g) scallions, cut into 1-inch lengths
1/2 c (125 ml) vegetable oil such as peanut or another high-smoke-point oil
1 T (15 ml) coarse salt

Finely mince the ginger in a food processor and transfer it a large heatproof bowl. Mince the scallions in the food processor and add it to the ginger. Thoroughly mix in the salt. Heat the oil in a pan until wisps of smoke appear, then cautiously pour the hot oil over the ginger-scallion mixture. It will sizzle. Stir with a wooden spoon to combine. Let cool to room temperature. Stored in a tightly-closed container in the refrigerator, it will keep for months. Dip warm or cold thinly sliced meats, such as chicken, veal, turkey, or pork, bite by bite. 

Banana in Raspberry Sauce and Cream

Breakfast ready!

Prepared April 22, 2015. Delicious, nourishing, and quick.

1 ripe banana, halved lengthwise and sliced on the bias
2 T (30 ml) cold raspberry sauce
2 T (30 ml) light cream

Place the sliced banana into an 8 oz bowl. Spoon the sauce over the fruit and pour on the cream. Serves one.

Smashed Red Potatoes with Crispy Parsley

Developed April, 2015 as a side dish for kielbasa in mustard sauce. Choose potatoes about the same size.

8 oz small red potatoes
1 T salt
1 T butter
2 T finely minced parsley
1 T finely minced chives or green onions
salt and pepper to taste

Cover potatoes with water in a small saucepan, add the salt, and bring to a gentle boil. Cover, reduce heat, and cook gently until easily pierced by a knife point, about 10 to 12 minutes. Drain well and set aside. Heat the butter in the dry saucepan until it sizzles and begins to brown. Add the parsley and sauté until crisp. Add back the potatoes, add the chives and toss to coat. Off heat, crush lightly with a potato masher. Add salt, pepper, and extra butter to taste. Serves two.

Pork Ribs Steamed in Black Bean, Garlic, and Ginger

Developed February, 2015 from a recipe in ‘Chinese Cookery Secrets’. Steamed foods never dry out.

1 lb (450 g) pork spare ribs, cut into 1 inch (2.5 cm) pieces
2 t (10 ml) corn or tapioca starch
1/2 t (3 ml) sugar
1 T (15 ml) fermented black beans (dou-chi, 豆豉) soaked in water and drained
1 large garlic clove
1 t (5 ml) grated fresh ginger root
2 T (30 ml) soy sauce
1 t (5 ml) dark sesame oil
pinch crushed red pepper
toasted sesame seeds or shredded green onions (optional garnish)

Place the ribs in large shallow bowl, sprinkle on the corn starch and sugar, toss to coat evenly. Mince the black beans, garlic, and ginger together, combine with the meat, along with other ingredients. Toss until the ribs are evenly coated. Spread in a single layer in the bowl and steam for 40 minutes, until tender. Combine the ribs and sauce and garnish as desired. Serves 3 or 4 as part of a Chinese meal.

Egg Salad

Recorded February, 2015. The wise cook keeps a supply of shelled, hard-cooked eggs on hand to provide a ready source of solid nutrition as well as a useful ingredient. This recipe yields a satisfying filling for a sandwich or mounded on a lettuce leaf as carbohydrate-free small plate. Ready in less than 5 minutes.

1 cold hard-boiled egg, shelled
1 T mild onion, finely minced
1 T mayonnaise
1/8 t pepper sauce
salt and pepper to taste

Finely dice the egg and place in a small bowl, mix in the onion, and mash together with a fork until smooth. Mix in the mayonnaise, hot sauce, salt, and pepper until well combined. Makes 1 or 2 servings.

Tomato Stew

Developed February, 2015. The dish combines familiar fresh vegetables with canned tomatoes to yield a nutrition-packed side dish available in any season. It avoids the too sweet problem with most canned offerings. It's a versatile side dish, that pairs nicely with beef, fish, chicken, or sandwiches.

1 T vegetable oil
4 oz (115 g) sweet red pepper, diced
4 oz (115 g) celery, diced
4 oz (115 g) yellow onion, diced
1 14.5 oz can diced tomatoes in tomato juice (Tuttarosso™ or Muir Glen™ are good)
1 c hot water
1/4 t celery seed
pinch crushed red pepper
1 t salt
1/4 t ground black pepper
1 T (15 ml) apple cider or red wine vinegar
1/2 t (3 ml) sugar

Heat a two-quart sauce pan over medium high, add the oil, and when it shimmers add the peppers. Saute for 3 minutes, add the celery, and 2 minutes later, the onion. Add the salt, stir to combine, cover tightly, and lower the heat. Let the vegetables sweat for 5 minutes to soften. Then, add the tomatoes, water, and the remaining seasonings, cover, and cook for 30 minutes at a slow boil, stirring occasionally. Correct the seasoning. Serves 4 to 6, as a side dish.

Dry Garlic Ribs

 

Dry Garlic Ribs, Dirty Rice, & Pan-Roasted Green Beans

Recorded Feb, 2015. This dim sum appetizer has been developed over the years from a recipe in a simple cookbook sold by a Chinese grocery in Victoria, BC. Sadly this lovely book is lost and so this recipe has been reconstructed from memory. Either cut the ribs with a heavy cleaver or have the butcher cut up the ribs.

1 lb (450 g) pork ribs, cut into bite size pieces
5 T (75 ml) corn starch, divided
1 t (5 ml) sugar
1/2 t (2 ml) granulated garlic
2 T (30 ml) soy sauce
2 t (10 ml) dark sesame oil
vegetable oil
1 to 2 T (15 to 30 ml) garlic, finely minced

Place the ribs in a bowl, and dust on 3 tablespoons of the corn starch, the sugar, and granulated garlic. Toss to cover thoroughly. Sprinkle the soy sauce over the ribs. Mix until ribs are covered completely. Heat a wok over medium-high heat for 6 minutes. Add two tablespoons vegetable oil to the wok. When smoking hot, cautiously add the rib pieces one by one. Stir fry until nicely colored, 8 to 10 minutes. Lower heat and cover tightly. Steam 30 minutes, turning occasionally. When tender, sprinkle on final 2 tablespoons corn starch, mix well, and remove the ribs to a bowl. Discard all but one teaspoon fat, raise heat to medium-high. Add the garlic and stir fry until it begins to color. Add back the ribs. Fry the ribs and garlic, turning frequently until the ribs are crispy and coated with toasted garlic. Serves 4 as an appetizer.

Pan-Grilled Polish Sausage in Asian Mustard Sauce

Developed Fall, 2014, in part to reduce carbohydrate intake. If you cut the carbs, that only leaves proteins and fats, the other major nutrient groups. Sausage has plenty of both, and rich flavor to boot. Here, a European meat product is seasoned with Asian flavors for a quick 'small plate' treat.

4 oz kielbasa, split lengthwise
1 t vegetable oil
1 T water
1 T mature vinegar (a Chinese vinegar made from sorghum and wheat) or balsamic vinegar
1 t Chinese rice wine or dry white wine
1 T coarse mustard (Dijon or bratwurst style)

Heat a small, heavy skillet over medium-high. Add the oil. When shimmering, add the sausage, cut side down. Grill 3 to 4 minutes undisturbed. Turn when browned, and grill 1 to 2 minutes more. Remove to a serving plate and cover. Deglaze the hot pan with water, vinegar, wine, and mustard. Return the sausage to the sauce, reheat, spooning over the meat. Serves one or two with extra mustard on the side, if desired.

Shrimp Egg Foo Yung

Recorded January 2, 2015. Prepared many times over the decades for family. Virtually carbohydrate free, rich in fiber, vitamins and minerals, and protein.

vegetable oil
6 oz (150 g) Napa cabbage, shredded crosswise
6 oz (150 g) mung bean sprouts, rinsed and drained
6 oz (150 g) yellow onion, thinly sliced through poles
6 oz (150 g) raw shrimp, shelled, and cut into bite-sized pieces
8 eggs
1 t sugar
2 t salt, divided
1 t sesame oil
1 T soy sauce
1 t fish sauce

In a round bottom wok over medium heat, heat a tablespoon of oil until hot but not smoking. Add the onions, season with a teaspoon of salt, and cook covered over moderate heat for three minutes. Add the cabbage, and continue cooking for two minutes more. Stir in the bean sprouts. Cook for a minute and mix in the shrimp meat. When lightly cooked, transfer the mixture to a shallow bowl to cool. In a large bowl, whisk the eggs until frothy. Stir in the seasonings. When cool, fold the vegetable-shrimp mixture into the eggs.

To make an omelet, heat a tablespoon of oil in the wok until sizzling hot. Ladle in a half-cup of the egg mixture. The eggs should puff up. Lower heat to medium and cover. After about two minutes, gently turn the omelet, and cook the other side for a minute. Repeat the process. Makes 8 omelets. Serve with Egg Foo Yung Sauce with white rice on the side. 

Egg Foo Yung Sauce

Developed January, 2015. Closely approximates typical sauce served at Chinese-American restaurants.

1 t vegetable oil
1/4 t minced garlic
1 c chicken stock

Seasonings

1 T oyster sauce
1 T soy sauce (Kikkoman™ is good)
1 t Chinese rice wine or dry sherry
1/2 t sugar
1/2 t salt
1/8 t white pepper
1/2 t sesame oil

Thickener

1 T corn or tapioca starch
2 T cold water

Heat the oil in small saucepan, and stir in the garlic. After 15 seconds, add the chicken stock and bring to boil. Stir in seasonings and return to fast simmer. After a few minutes, stir in starch suspension and stir until the sauce thickens. Adjust salt and pepper. Serves 2, but easily doubled.

Ingredient: Reuben Sandwich Dressing

Developed January, 2015. The 'correct' dressing for a Reuben sandwich (a grilled sandwich of corned beef, Swiss cheese, and sauerkraut on deli rye) has many definitions and designations. 'Russian' dressing and 'Thousand Island' dressing are widely cited, but rarely defined. Here is a picquant dressing that nicely complements The Reuben's flavorsome ingredients.

1/2 c (112 g) mayonnaise
1/4 c (60 g) ketchup
1/4 c (60 g) hot mustard (English or Dijon)
2 T (30 g) prepared horseradish, drained
2 t (10 g) Worcestershire sauce
1 t (5 g) lemon juice
1/4 c (60 ml) dry minced onion
1/2 t (3 g) salt

Add ingredients to a small bowl and mix thoroughly. Cover with plastic wrap and set aside to mature for at least an hour. Refrigerate unused portion in tightly closed container. Yields about 12 ounces of dressing.

Fish and Grits

Fish and Grits for One

Created December, 2014. Inspired by a breakfast dish served in a local's favorite breakfast spot on US-17 in Pawley Island, SC. They presented local fried flounder with a side of grits. This dish adds a sauce usually reserved for shrimp and grits.

1 T (15 ml) butter
1 T (15 ml) olive oil plus additional
1/2 c (125 ml) sliced mushrooms
1/4 c (60 ml) sliced green onions
1 T (15 ml) bacon crumbles, divided
3.5 oz (100 g) catfish filets (or other firm white fish), cut into shrimp-sized pieces
salt and pepper
flour
1/2 t (5 ml) minced garlic
1/2 c (125 ml) chicken or seafood stock
1 T (15 ml) lemon juice
1/4 t (2 ml) Louisiana red pepper sauce

4 oz (125 g) cheese grits or savory grits

Arrange the fish on a plate, season well with salt and pepper, and dust heavily with flour.     [Hint: A shaker jar filled with all-purpose flour is a handy cooking aid.] Mix to cover well, adding more flour until the fish no longer feels moist. Heat the butter and oil in a heavy 10-inch skillet, and saute the mushrooms for 5 minutes over medium-high heat. Add the green onions and half the bacon crumbles. Continue cooking about two minutes, adding more oil as needed. When sizzling hot, add the breaded fish pieces and garlic. Cook on one side for 2 to 3 minutes and turn to cook other side. When browned add the stock, lemon juice, and hot sauce. Heat for another two minutes, tossing gently, until the fish is cooked and the sauce has thickened. Serve over warm grits, garnish with the remaining bacon. Serves one.

Pear-Raspberry Salad

Raspberries are available year-round, and bring a lot to a fresh fruit salad. The fruit dressing bolsters the fruit flavor. About 22 grams of carbohydrate and 5 grams of fiber per serving.

1 medium bosc pear, peeled, quartered, cored, and cut into bite-size pieces
3 oz fresh raspberries
1 T sugar
1 T water
2 T berry sauce

Combine ingredients in a small bowl. Mix gently. Chill. Mix again. Serves 2.

Quick Peanut-Maple Topping

Add more nuts to your diet this tasty way. A great topping, at breakfast, over pancakes or waffles, or dessert over ice cream or crêpes. First prepared November, 2014. We use a small stoneware server to make this. It heats quickly and holds the heat. Total carbohydrates = 19.5 grams per serving.

1 T (15 ml) maple syrup
2 T (30 ml) peanut butter
1 t (5 ml) butter

Combine ingredients in a small, microwaveable container such as a ceramic vessel. Some peanut butters benefit from a pinch of salt. Heat on high power for 15 seconds. Stir to combine well. Heat cautiously to serving temperature. Low water recipes such as this heat very quickly in the microwave. Serves one.

Okra Stew

At a recent late-Summer trip to experience the harvest bounty at the huge State Farmers Market in Raleigh, we spotted tiny pods of okra harvested that morning, moist with promise. We bought a pound of those beauties. The rest was from the pantry.

1 c (150 g) sweet red peppers, sliced into 1 inch pieces
1 medium yellow onion, coarsely diced
1 lb (500 g) young okra pods, trimmed and cut into rounds
1 14.5 oz (425 ml) can diced fire-roasted tomatoes (Muir's™ is good)
vegetable oil
salt and pepper to taste

In a sauce pan, heat 1 tablespoon of oil until smoking. Add the peppers and fry quickly until nicely colored, stirring as needed. Add more oil and the onions and okra. When the onions soften, add the tomatoes with their juice. Add salt. Bring to a fast simmer and cook until the okra is just tender. Do not overcook. Adjust seasoning. Serves six.

Pico de Gallo

Serrano Chiles (Stock Photo)

Recorded June, 2013. This fresh salsa is called ‘Pico de Gallo’ (beak of the rooster) because the serrano pepper is fancifully likened to a rooster's beak. Serrano peppers are noticeably hotter than jalepeños.

1 lb ripe tomatoes, chopped
1 c white onion, finely minced
1/2 c sweet red pepper, finely minced
1 jalapeño or serrano pepper, seeds and membrane removed, finely minced
1/4 c finely chopped cilantro
1 to 2 t garlic, finely minced
2 T lime juice
1 t salt

Combine the ingredients in a bowl and gently mix. After chilling for an hour or two, adjust the lime juice and salt. If too tart, add a bit of sugar. Keeps well in the refrigerator. Great side dish for many Mexican meals.

Kosher-Style Dills

Developed October, 2014. Kosher style method for pickling cucumbers or green tomatoes. No vinegar is used in the Kosher-style method, and iodide-free salt is necessary. The vegetables are packed in a light brine, about the same saltiness as the ocean, 3.5%). This encourages the growth of wild yeasts and bacteria that form organic acids that, along with the salt, cure and preserve the vegetables.
Brine

1 liter (1 qt) water
50 ml (35 g or 3 T + 1 t) Kosher or pickling salt

Put a 250 ml (1 cup) water into a small sauce pan and bring to a boil, dissolve the salt, and stir in the remaining water. Cover and set aside to cool. 

Spice Mixture (close up)

Pickling Spice Mixture

1/4 t crushed red pepper
1/2 t celery seeds
1 t brown mustard seeds
1 t coriander seeds
2 t dill weed (or fresh dill seed heads if available)
1/4 t allspice berries
1 t fennel seed
1/2 t black peppercorns
1 t bay leaf, torn into small pieces
4  garlic cloves, peeled

Add the spices, except the garlic, to a small bowl, and rub them together with your fingers to release the essential oils.

Packing the vegetables
Choose sound fruit for pickling. Rinse in several changes of water, and drain. Split cucumbers in half lengthwise for faster curing or keep whole. Green tomatoes should be halved or quartered. Wash and rinse the jars thoroughly and use new lids and bands. To sanitize the jars, use a microwave to boil water in the jars, or dip them in boiling water. Turn upside down to drain on a clean towel. When cool, add 2 to 3 T of spice mixture to the jar, along with the garlic cloves. Pack the jar as full as possible, and cover with brine. All the vegetables must be in the brine or they spoil. Loosely cover, and place into a cool, dark place for the fermentation process to occur. Since jars may overflow, keep them on a paper-lined tray. Inspect daily for bubbling, a sign of fermentation. When fermentation slows, usually after about a week or two, depending on temperature, top up with fresh brine if needed, cap tightly, and refrigerate.

Upscale Scrambled Eggs

Developed October, 2014. Refined technique turns a simple dish into a special treat.

2 fresh large eggs (Hint: Choose a package with the most distant ‘Use By’ date.)
1 oz (60 ml) milk or light cream
1 t (5 ml) butter, finely diced
1/8 t (0.5 ml) salt

Crack the eggs into a small bowl, add the dairy, and whisk very well until frothy. Pass the egg mixture into another bowl through a fine sieve, to retain any solids. Stir in salt and butter. Preheat a heavy 8-inch (about 20 cm) non-stick skillet over medium heat until thoroughly heated, filming the pan with a bit of oil or butter. Pour the egg mixture into the skillet and cook undisturbed until it begins to firm up around the edges. Gently pull the eggs from the edges toward the center and tilt the pan so the liquid egg fills that space. Continue until the eggs are softly set but not firm, about 2 minutes. They will continue to cook after plating. Serves one, but easily doubled. Buttered challah toast makes a perfect side; if desired, add a patty of pork sausage or quick and easy home fries on the side.