One of my favorites at Thanksgiving is stuffing...carby stuff for sure, but I've done it a couple of years in a row for myself and clients the low carb way. I've included some ideas here for using lower carb breads, or to eliminate the grains alltogether.
The key is to make a stuffing that starts or combines with some low carb ‘bread crumbs’ for base texture. Toast your favorite low carb slices, then tear or cut it up into cubes, (I like King Sooper's Carb Helper or Orowheat Light 100% Whole Wheat), or make a delicious grain-free flax ‘faux-coccia’ bread that has a texture like cornbread (recipe here). Alternatively, you can do a stuffing with just roast cauliflower as a base, if you like. Add your melted butter, chicken broth, pan drippings (whatever you use to moisten your regular recipe), and season well. I like a combo of fresh and dried poultry seasoning blend, as it’s got a lot of sage, thyme, savory and other seasonings you traditionally find in bread-based stuffing, fresh herbs are lovely!
Now add a 'kitchen sink' full of good low carb stuff to fill it out. Here are some of my favorite things to 'fill out' the stuffing: sauteed mushrooms (the wilder, the better), artichoke hearts, sliced/chopped olives, hearts of palm, bamboo shoots, water chestnuts, diced chayote, celery, carmelized onions or leeks, diced sautéed zucchini/cabbage/fennel/eggplant/ bell pepper, or chopped roasted cauliflower, celeriac or lc winter squash in there...you get the idea. I sauté my vegetables first before adding for three reasons: 1) sautéing adds flavor that the veg wouldn’t have if it just ‘steambaked’ in the stuffing, 2) cooking prior releases a lot of the water from veg like mushrooms or zuke that would otherwise leech into the stuffing and could make it too mushy (although you may want to reserve and add back some more flavorful liquids from veg like wild mushrooms and onions), and 3) you want to make sure your veg is cooked thoroughly, without overcooking and drying out your stuffing.
Don’t forget you can add meat! Breakfast sausage, ham, bacon, pancetta…all make a meaty stuffing that can double as a standalone meal. Some traditional cornbread stuffing recipes with diced apple and sausage would be lovely with some shredded sautéed cabbage and flax bread…grate some white cheddar on top…yum! Cook your meats before adding to stuffing, and use the pan drippings to further moisten your mix.
Speaking of cheese, grated or shredded cheese mixed in, and/or browned on top, is one of the best ways to bind your stuffing, as is using a couple of lightly beaten eggs (one or two, depending on how much you’re using, otherwise you’ll end up with quiche).
The idea is to pick a flavor profile you like, and add accordingly. For example, Italian stuffing might have artichoke hearts, red bell pepper, sweet onions, mushroom, olives, cooked diced pancetta or Italian sausage, and fresh thyme and basil, with grated parmesan browned on top. An Asian twist would include sautéed wild mushrooms, spring onion, water chestnut, bamboo shoot, hearts of palm, bell pepper, and some soy sauce, lemongrass, ginger or a little sf terryaki in the broth mix. Traditional stuffing flavor profile would be lovely with breakfast sausage (watch for sugar), fresh poultry spices, caramelized onion, leek, celery or water chestnut for crunch, and sautéed button mushrooms and pearl onions, with a little worcestershire or sherry in the broth mix…maybe a little gruyere shredded on top. The sky’s the limit, be creative! Remember, you can try to re-create a traditional stuffing, or whip up something completely unique as a side, or main meal. Also great for leftovers, day two, add shredded leftover turkey and some of your gravy to your stuffing for the next day’s casserole.
This is really too good to save just for Thanksgiving...bake some up and freeze it for whenever!
Showing posts with label Thanksgiving. Show all posts
Showing posts with label Thanksgiving. Show all posts
Thursday, November 17, 2011
Monday, November 9, 2009
Potato Substitutes for the Holidays
So, if you're like me, your favorite parts of the holiday meal are the side dishes. For the holidays, that usually means starches...stuffing, potatoes, sweet potato casserole, what's a low-carber to do? Well we've covered the mashed potato dilemma with my fantastic Caulimash recipe given in a my very first entry, try adding your favorite flavor profile to the mix for your holiday meal...I like sauteed garlic, green onion (just the white parts), black pepper and some grated parmesan...it makes a tasty base for gravy on top! But you can add bacon and cheddar, poultry seasoning, sour cream and chives...whatever you like that will pair best for your meal.
Now let's discuss sweet potatoes and yams. Although they may have slightly more nutritional value than white potatoes, they are still waaaaay to carby for most. I have found some beautiful squashes that have a very similar taste and mouthfeel, but only a fraction of the carbs. It's a shame that most 'expert' sources lump winter squashes into the same forbidden group, because there are some lesser known, but almost widely available, varietals that are delish and lend themselves well to traditional holiday fare. (I've found some of these at my local grocery, but also try your gourmet specialty market...Sunflower, Whole Foods, etc.)
My particular favorite is Buttercup...not Butternut...big difference. Here's a picture of it...take a look, and note that it is VERY similar looking to the Kabocha squash, which is also low in carb count, and can be substituted for buttercup in any recipe. It's a member of the turban squash family, so I always look for the slightly more developed ones that have a bit of the gray "hat" starting to stick out, as opposed to the only rounded younger ones that are very easy to confuse with Kabocha. Check out a Buttercup squash: http://www.fotosearch.com/FDC001/922429/ . This squash is relatively dry in texture, so steaming it works best (I found baking makes it too dry), just remove seeds, cut into chunks and steam covered in the microwave for 10-15 minutes (depending on how much you're steaming at a time). Let it cool, scrape the meat from the skin (it should be very fork tender) and you have a fabulous treat that tastes like, and has a similar mouthfeel to sweet potatoes or yams. I think Buttercup, Kabocha and Hubbard are the best subs for sweet potatoes.
I like them mashed or pureed with just a little butter or cream cheese and salt/pepper, but for a real treat, add a little sugar free maple syrup or LC sweetener and maple extract and you get something that tastes fabulous. Yes, you could even make a traditional casserole by topping with some La Nouba sugar free marshmallows (watch the maltitol, I can't have it due to tummy sensitivity, they're available at Netrition.com) or baking the puree with the SF maple syrup topped with whole or chopped pecans. Use these lower carb subs in soups, casseroles, stews...anywhere you would traditionally see sweet potatoes, butternut or acorn squash. I like it with an Indian or Moroccan flavor profile too, and often use it cubed in curries.
Here's the lowdown on some lower carb winter squashes. All are based on 1/2 cup servings (before mashing or pureeing!) and are terrific substitutes in any recipe calling for higher carb winter squashes, or as a yummy substitute for sweet potatoes:
Buttercup squash, carbs 3g, fiber 1g, protein 3g, 70% RDA vitamin A, 15% RDA vitamin C
Kabocha (Japanese pumpkin), carbs 3.5, fiber .5, protein 0 g, RDA 70% vitamin A, RDA 15% vitamin C
http://www.fotosearch.com/photos-images/kabocha-squash.html
Golden Nugget squash, carbs 5g, fiber 1g, protein 1g, 15% RDA vitamin A, 10% vitamin C http://www.fotosearch.com/IGS653/is411-070/
Hubbard squash, carbs 5g, fiber 2g, protein 1g, 15% RDA vitamin A, 10% vitamin C http://www.fotosearch.com/FDS103/hubbard-squash-single/ (can be white, gray, green, can be very large, look for pre-sliced sections in the produce dept.)
Pumpkin (smaller “pie” ones), carbs 4, fiber 0g, protein 1g, 90% RDA vitamin A, 8% vitamin C
Spaghetti squash, carbs 3g, fiber 1 g http://www.fotosearch.com/FDC001/922415/ (yum, great for more than pies...love it in a puree with curry and coconut milk)
Turban squash, carbs 5g, fiber 1g, protein 1g, 45% RDA vitamin A, 10% vitamin C http://www.fotosearch.com/FDC001/922413/
And don't forget one of our favorites...spaghetti squash! It's also lovely baked with some butter, salt, pepper and LC maple syrup or maple extract. I find that kids actually love it and find it fun to eat...I just never really mention that it's 'squash' before serving!
Hope this helps, I find that you can give your family a completely low carb and delicious holiday meal, and not even miss the other stuff! Next we tackle desserts!
Now let's discuss sweet potatoes and yams. Although they may have slightly more nutritional value than white potatoes, they are still waaaaay to carby for most. I have found some beautiful squashes that have a very similar taste and mouthfeel, but only a fraction of the carbs. It's a shame that most 'expert' sources lump winter squashes into the same forbidden group, because there are some lesser known, but almost widely available, varietals that are delish and lend themselves well to traditional holiday fare. (I've found some of these at my local grocery, but also try your gourmet specialty market...Sunflower, Whole Foods, etc.)
My particular favorite is Buttercup...not Butternut...big difference. Here's a picture of it...take a look, and note that it is VERY similar looking to the Kabocha squash, which is also low in carb count, and can be substituted for buttercup in any recipe. It's a member of the turban squash family, so I always look for the slightly more developed ones that have a bit of the gray "hat" starting to stick out, as opposed to the only rounded younger ones that are very easy to confuse with Kabocha. Check out a Buttercup squash: http://www.fotosearch.com/FDC001/922429/ . This squash is relatively dry in texture, so steaming it works best (I found baking makes it too dry), just remove seeds, cut into chunks and steam covered in the microwave for 10-15 minutes (depending on how much you're steaming at a time). Let it cool, scrape the meat from the skin (it should be very fork tender) and you have a fabulous treat that tastes like, and has a similar mouthfeel to sweet potatoes or yams. I think Buttercup, Kabocha and Hubbard are the best subs for sweet potatoes.
I like them mashed or pureed with just a little butter or cream cheese and salt/pepper, but for a real treat, add a little sugar free maple syrup or LC sweetener and maple extract and you get something that tastes fabulous. Yes, you could even make a traditional casserole by topping with some La Nouba sugar free marshmallows (watch the maltitol, I can't have it due to tummy sensitivity, they're available at Netrition.com) or baking the puree with the SF maple syrup topped with whole or chopped pecans. Use these lower carb subs in soups, casseroles, stews...anywhere you would traditionally see sweet potatoes, butternut or acorn squash. I like it with an Indian or Moroccan flavor profile too, and often use it cubed in curries.
Here's the lowdown on some lower carb winter squashes. All are based on 1/2 cup servings (before mashing or pureeing!) and are terrific substitutes in any recipe calling for higher carb winter squashes, or as a yummy substitute for sweet potatoes:
Buttercup squash, carbs 3g, fiber 1g, protein 3g, 70% RDA vitamin A, 15% RDA vitamin C
Kabocha (Japanese pumpkin), carbs 3.5, fiber .5, protein 0 g, RDA 70% vitamin A, RDA 15% vitamin C
http://www.fotosearch.com/photos-images/kabocha-squash.html
Golden Nugget squash, carbs 5g, fiber 1g, protein 1g, 15% RDA vitamin A, 10% vitamin C http://www.fotosearch.com/IGS653/is411-070/
Hubbard squash, carbs 5g, fiber 2g, protein 1g, 15% RDA vitamin A, 10% vitamin C http://www.fotosearch.com/FDS103/hubbard-squash-single/ (can be white, gray, green, can be very large, look for pre-sliced sections in the produce dept.)
Pumpkin (smaller “pie” ones), carbs 4, fiber 0g, protein 1g, 90% RDA vitamin A, 8% vitamin C
Spaghetti squash, carbs 3g, fiber 1 g http://www.fotosearch.com/FDC001/922415/ (yum, great for more than pies...love it in a puree with curry and coconut milk)
Turban squash, carbs 5g, fiber 1g, protein 1g, 45% RDA vitamin A, 10% vitamin C http://www.fotosearch.com/FDC001/922413/
And don't forget one of our favorites...spaghetti squash! It's also lovely baked with some butter, salt, pepper and LC maple syrup or maple extract. I find that kids actually love it and find it fun to eat...I just never really mention that it's 'squash' before serving!
Hope this helps, I find that you can give your family a completely low carb and delicious holiday meal, and not even miss the other stuff! Next we tackle desserts!
Thursday, October 29, 2009
The Holidaze
So, the holidays are approaching, traditionally one of the hardest times of the year to stick to my commitments to my low carb lifestyle. Oh weakness...all those holiday treats and goodies...these couple of months seem absolutely wrapped around food! I try to remember what it's really about, though, family and friends...the warmth and appreciation of the holiday spirit. To make it through, I make sure I have plenty of things that I CAN eat around, things that I like and consider special. I often bring my own treats to parties and get togethers...to make sure that there's something around that I can treat myself to, and to share with others (nothing like a really great tasting low carb treat to bring my friends and family around to my side of the nutrition table!)
So first we face thanksgiving. Traditionally not too bad, but then you come to the mashed potatoes, candied sweet potatoes, breads, rolls, stuffing and pumpkin pie! Well, I've got some tricks up my sleeves to get us all through it, and I'm sharing a couple of my secret weapons!
Turkey, a perfectly fine no-carb protein, but my favorite recipe was a basting sauce that included apricot or peach preserves and Kahlua. Yes, the sugary liqueur. Trust me, this was so delicious, and it made the gravy unbelievable. Okay, so not so hard to replicate...try this basted on your turkey this year and you'll never go back! (If you're not sure you want to commit to experimenting for the 'big dinner', try it basting a roasted chicken and cutting the recipe in half or a quarter)
Bridget's Favorite Poultry Baste
Whip up in the blender:
1 cup (4 sticks) melted butter
1/2 cup sugar free apricot or peach preserves (preferably no maltitol, I like the new Polaner Sugar Free with Fiber, or Walden Farms)
1 tablespoon instant coffee
1/4 cup DaVinci's Kahlua flavored syrup* (available at Netrition.com and CarbSmart)
*Alternatively you can use 1/4 cup chocolate syrup, like Hershey's or Walden Farms and and extra tablespoon of instant coffee
That said, another one of my favorites at Tgiving is stuffing...carby stuff for sure, but I've done it a couple of years in a row for clients the low carb way. The key is to make a stuffing that starts with some low carb bread crumbs (toast your favorite low carb slices, then tear or cut it up into cubes, (I like King Sooper's Carb Helper or Orowheat Light 100% Whole Wheat), chicken broth, poultry seasoning, salt and pepper...and then add a 'kitchen sink' full of good low carb stuff to fill it out. If you use some bastings from your turkey instead of standard chicken broth it'll be even better. Here are some of my favorite things to 'fill out' the stuffing: Sauteed mushrooms (the wilder, the better), artichoke hearts, sliced/chopped olives, bamboo shoots, water chestnuts, diced chayote, onions, leeks...you get the idea...you could even do some diced zucchini or chopped cauliflower in there. This is really too good to save just for thanksgiving...bake some up and freeze it for whenever!
Next post: solving the potato dilemma.
So first we face thanksgiving. Traditionally not too bad, but then you come to the mashed potatoes, candied sweet potatoes, breads, rolls, stuffing and pumpkin pie! Well, I've got some tricks up my sleeves to get us all through it, and I'm sharing a couple of my secret weapons!
Turkey, a perfectly fine no-carb protein, but my favorite recipe was a basting sauce that included apricot or peach preserves and Kahlua. Yes, the sugary liqueur. Trust me, this was so delicious, and it made the gravy unbelievable. Okay, so not so hard to replicate...try this basted on your turkey this year and you'll never go back! (If you're not sure you want to commit to experimenting for the 'big dinner', try it basting a roasted chicken and cutting the recipe in half or a quarter)
Bridget's Favorite Poultry Baste
Whip up in the blender:
1 cup (4 sticks) melted butter
1/2 cup sugar free apricot or peach preserves (preferably no maltitol, I like the new Polaner Sugar Free with Fiber, or Walden Farms)
1 tablespoon instant coffee
1/4 cup DaVinci's Kahlua flavored syrup* (available at Netrition.com and CarbSmart)
*Alternatively you can use 1/4 cup chocolate syrup, like Hershey's or Walden Farms and and extra tablespoon of instant coffee
That said, another one of my favorites at Tgiving is stuffing...carby stuff for sure, but I've done it a couple of years in a row for clients the low carb way. The key is to make a stuffing that starts with some low carb bread crumbs (toast your favorite low carb slices, then tear or cut it up into cubes, (I like King Sooper's Carb Helper or Orowheat Light 100% Whole Wheat), chicken broth, poultry seasoning, salt and pepper...and then add a 'kitchen sink' full of good low carb stuff to fill it out. If you use some bastings from your turkey instead of standard chicken broth it'll be even better. Here are some of my favorite things to 'fill out' the stuffing: Sauteed mushrooms (the wilder, the better), artichoke hearts, sliced/chopped olives, bamboo shoots, water chestnuts, diced chayote, onions, leeks...you get the idea...you could even do some diced zucchini or chopped cauliflower in there. This is really too good to save just for thanksgiving...bake some up and freeze it for whenever!
Next post: solving the potato dilemma.
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