Thought I would also post some interesting veg options to keep those new to low carb interested. These are not my recipes….my gift is recognizing a good recipe when I see one and have TONS copied and saved on my computer.
So these have the original comments from their creators. Two creamy filling veg recipes and two crispy ones. The Moroccan Roasted Green Beans can be eaten as an alternative to French Fries / Chips
Easy Cheesy Loaded Cauliflower Casserole
4 net carbs per serving
This cheesy loaded cauliflower casserole recipe needs just 10 minutes prep. All the flavors of a loaded baked potato, without the carbs. Easy & delicious!
1/2 large head Cauliflower (cut into small florets)
1 tablespoon Butter (melted)
1/3 cup Sour cream
1/8 cup Heavy cream
1 cloves Garlic (minced)
3/4 cup Cheddar cheese (shredded, divided)
3 tablespoon Bacon bits (cooked, divided)
1/8 cup Green onions (chopped, divided)
Preheat the oven to 450 degrees F.
In a large bowl, toss the cauliflower florets with butter. Season with sea salt and
Transfer the cauliflower to a small 1.5 quart casserole dish in a single layer. (Line the pan unless it’s glass or stoneware. If there’s too much cauliflower to fit in a single layer, roast on a larger baking sheet instead.) Roast in the oven for 15-20 minutes, until crisp-tender.
Meanwhile, in the same bowl, whisk together the sour cream and heavy cream, until smooth. Stir in the minced garlic, half of the cheddar cheese, half of the bacon bits, and half of the green onions. If desired, season sauce with sea salt and black pepper. (Don’t oversalt – it will get more salty as the cheese melts later.)
When the cauliflower is done roasting, take it out and leave the oven on. Add the cauliflower to the bowl and mix with the sauce.
Return the cauliflower mixture to the casserole dish. Top with remaining cheese and bacon bits.
Bake for 5-10 minutes, until the cheese melts. Top with remaining green onions.
Amount Per Serving
Calories 231 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Total Carbohydrates 7g 2%
Dietary Fiber 3g 12%
Protein 10g 20%
Low Carb Zucchini Fritters
Zucchini fritters or zucchini pancakes are delicious on their own or with a dollop of yogurt or sour cream. Enjoy them at breakfast, lunch, dinner or as a snack.
Servings: 4 from lowcarbmaven.com
• 1/2 pound zucchini or Summer squash or both (450 g)
• 1/2 teaspoon salt (5 g)
• 1 large eggs
• 3/4 ounce onion or two medium scallions minced (40 grams)
• 3/4 teaspoon lemon pepper
• 1/4 teaspoon baking powder
• 1/4 cup almond flour (45 grams)
• 1/8 cup grated Parmesan cheese (30 grams)
• oil of choice for frying
1. Grate the zucchini on a box grater or in a food processor. Put the zucchini in a colander and sprinkle with the teaspoon of salt. Mix the zucchini gently to distribute the salt and let it sit for about 5 minutes. Squeeze the zucchini out with your hands and place into a medium sized mixing bowl (or wring out in a clean dishcloth or cheesecloth).
2. Add the egg and scallion to the zucchini and mix together. In a small bowl, add the rest of the dry ingredients and stir together. Add them to the zucchini and mix thoroughly.
3. Heat a medium to large pan over medium – high heat. Pour in enough oil to completely cover the bottom surface of the pan. When it looks hot, stick the end of a wooden spoon into the oil and check for bubbles. If the bubbles are moving quickly, then the oil is hot enough.
4. Stir the zucchini mixture one more time and dip a 1/4 cup measuring cup (60 liters?) into the batter, level off. Dump the batter into the pan and gently push it into a flat pancake shape with the back of a metal spatula/flipper. Cook for three minutes adjusting the heat up or down as needed, then flip, cooking for another three minutes. Add more oil to the pan as needed to prevent sticking.
5. Drain the zucchini fritters on a paper towel before serving.
I did not even attempt to account for the calories and fat contributed from the oil for frying. The nutritional facts are only for the ingredients in the fritters.
Low Carb Zucchini Fritters
Amount Per Serving
Calories 81Calories from Fat 54
Total Carbohydrates 5g2%
Dietary Fiber 2g8%
Creamed Green Cabbage
Easy. Soft. Goes with everything. It is like a new favorite tee. This smooth, creamy side dish is so adaptable, you will be tempted to make a huge batch and enjoy it all week. Why not?
1½ lbs green cabbage
1¾ oz. butter
1¼ cups heavy whipping cream
salt and pepper
8 tablespoons fresh parsley, finely chopped
½ lemon, the zest
Melt the butter in a frying pan over medium heat. Add green cabbage and sauté for a few minutes until soft and golden brown on the edges.
Add heavy whipping cream and let the cabbage simmer until the cream is reduced. Lower the heat towards the end.
Season with salt and pepper to taste.
Add parsley and lemon zest before serving.
If you want to reduce your dairy consumption you can swap out the heavy whipping cream and use coconut milk or coconut cream.
Note on Gremolata
Gremolata is an Italian condiment with lemon zest, parsley, and (usually) finely chopped garlic. In this case, we have omitted the garlic, as the green cabbage and the heavy whipping cream’s sweetness are better exposed this way. But if you love garlic—go for it!
The only carbs in this if the cabbage…..then entire 1 1/2 lbs would have 28 net carbs or for 6 servings, about 4.7 per serving
MOROCCAN ROASTED GREEN BEANS
★★★★★ 5 from 4 reviews
Give boring green beans another chance with these delicious Moroccan Spiced Roasted Green Beans!
Author: Mellissa Sevigny
Yield: 6 servings
6 cups raw green beans, trimmed
1 tsp kosher salt
1/2 tsp ground black pepper
1 Tbsp Ras el Hanout seasoning
2 Tbsp olive oil
Toss the green beans, olive oil and seasonings together and spread out on a large cookie sheet or roasting pan.
Roast at 400 degrees (F) for 20 minutes.
Remove from the oven and stir.
Return to the oven and roast an additional 10 minutes.
Remove and serve warm or chilled.
Approx nutrition info per cup: 73 calories, 5g fat, 4g net carbs, 2g protein
RAS EL HANOUT
GOURMET APRIL 1998
YIELD Makes about 3 tablespoons
1 teaspoon ground cumin
1 teaspoon ground ginger
1 teaspoon salt
3/4 teaspoon freshly ground black pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander seeds
1/2 teaspoon cayenne
1/2 teaspoon ground allspice
1/4 teaspoon ground cloves
In a small bowl whisk together all ingredients until combined well. Spice blend keeps in an airtight container at cool room temperature 1 month.
You can eat these like french fries / chips and dip them in a seasoned yogurt or mayo mixture.