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Low-Carb

Using Olive Oil in a Healthy Way

Thursday, September 11th, 2008

• Sun-Dried Tomato Sandwich Spread
Makes: 1 cup

3/4 cup mayonnaise
1/4 cup extra virgin olive oil
1 1/2 tbs finely chopped sun-dried tomatoes (make sure they are packed in olive oil)
2 cloves garlic, finely chopped

Combine all ingredients in a large bowl. Cover and refrigerate at least 1 hour before serving. Use on sandwiches as you would mustard or ketchup. This recipe also makes a great dip as well.

• Olivada Dip
Makes: 1 cup

1 cup pitted green olives
2 tbs. toasted pine nuts
1 tbs. capers
1/2 tsp. dried marjoram
1/2 tsp. dried thyme leaves
1/3 cup extra virgin olive oil

Drain the olives and rinse them thoroughly. Place the olives, pine nuts, capers and herbs in a food processor and pulse till completely combined. Drizzle in the extra virgin olive oil while the machine is still running. Process these ingredients until they are pureed completely. Cover and refrigerate 1 hour before serving with crackers.
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Earthly Eating Recipe

Creamy Sweet Corn Sauce
Makes: 1 1/2 cups

6 cups fresh corn kernels cut from 8 to 9 ears of corn
2 tbs. fresh lemon juice
Salt and pepper to taste

Pulse the corn kernels in a food juicer for about 1 minute. Put the corn juice into a double boiler and heat over low heat, gently simmer and stir constantly for about 4 to 6 minutes or until thickened. Remove from the heat and strain though a fine mesh sieve. Season with the lemon juice and the salt and pepper to taste. You can also puree the corn in a food processor and have a thicker sauce than with the corn juice. Serve immediately or refrigerate for up to 5 days.

Happy Eating!

More on Low Carbohydrate Cooking

Wednesday, June 18th, 2008

low-carb.gif• Tomato and Cucumber Salad
Serves: 4

1 small cucumber, peeled and chopped
2 medium tomatoes, chopped
2 green onions, chopped
1/2 cup plain yogurt
1 tbs. fresh lemon juice
1 clove garlic
1/4 cup chopped fresh parsley or 2 tbs. dried parsley
Red or green leaf lettuce

In a bowl, stir together the cucumber, tomatoes and the green onions. TO make the dressing mix yogurt, lemon juice, garlic and a dash of pepper. Place the salad mixture on a bed of lettuce and spoon the dressing over the salad. Serve immediately.

• Grilled Antipasti
Serves: 12

3 medium eggplant, sliced
2 medium zucchini, sliced
2 medium yellow squash, sliced
3 tbs. olive oil
1 tbs. Italian seasoning
1 (12 oz.) jar roasted red peppers, drained
1 (12 oz.) jar marinated artichoke hearts, drained
1/2 lb. fresh mozzarella cheese, sliced
1/4 lb. prosciutto, thinly sliced

Cut the eggplant crosswise into 1/2-inch slices; sprinkle cut sides with salt. Place in a single layer on paper towels; let stand for 30 minutes. Rinse the eggplant with water and grill basket. Add zucchini and squash and brush vegetables with some oil; sprinkle with Italian seasoning.

Cook covered on a grill, over medium high heat for 12 to 15 minutes or until lightly browned and tender. Place grilled vegetables on a large platter with roasted peppers, artichokes, mozzarella and prosciutto.

• Crabmeat Salad in Grilled Vidalia’s
Serves: 4

4 large Vidalia onions, divided
1 celery rib, diced
1/2 cup light mayonnaise
3 tbs. fresh lemon juice
3/4 tsp. Creole seasoning
1/4 tsp. ground pepper
2 (8 oz.) pkg. lump crabmeat, drained
Crackers and fresh fruit (optional)

Peel the onions; cut off the bottoms just enough to form a flat surface. Carve out the onions, leaving a half-inch shell. Set shells aside; chop insides of the onions and set aside. Grill the onions shells over medium high heat for 5 minutes on each side or until tender.

Stir together 2 tbs. reserved chopped onion, celery and next 4 ingredients. Gently stir in crabmeat. Spoon mixture evenly into Vidalia shells. Serve immediately with crackers and fresh fruit, if desired.
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Earthly Eating Recipe

Sprout Salad with Mandarin Orange Dressing
Serve: 4

4 cups sprouts, any combination of alfalfa, broccoli, and clover
2 large carrots, peeled and grated Leaf of butter crunch lettuce
1 cup mandarin orange segments (2 to 3 Clementine’s, Satsuma’s or tangerines)
Toasted, unsalted sunflower seeds
1/8 cup juice of mandarin orange
1 tsp. maple syrup
1/2 cup white wine vinegar
Kosher salt to taste
Freshly ground black pepper to taste
Cayenne pepper to taste
1/8 cup canola oil

In a large bowl, combine the sprouts and grated carrot.

Line a plate with a lettuce leaf. Top that with a mound of the sprout mixture, orange segments, sunflower seeds.

To make the dressing, whisk the orange juice, maple syrup, white wine vinegar, salt, pepper, and cayenne in a separate bowl. Slowly whisk in the oil. Drizzle dressing over the salad and serve.

Happy Eating!

Cooking with Low Carbohydrate Options

Tuesday, June 17th, 2008

images.jpg• Insalata Caprese
Serves: 4

2 large firm tomatoes, thinly sliced
1/2 lb. mozzarella, sliced
1/3 cup thinly sliced basil leaves or 1 1/2 tbs. dried basil
2 tbs. capers
Coarse salt
1/4 cup olive oil

Arrange tomato sliced and mozzarella on a platter. Sprinkle with basil and capers. Season with salt and drizzle with a bit of olive oil to finish the dish.

• Tilapia with Cucumber Relish
Serves: 4

2/3 cup seeded, chopped cucumber
1/2 cup chopped radishes
2 tbs. tarragon vinegar
1 tsp. olive oil
1/4 tsp. dried tarragon, crushed
Dash of sugar
4 (6oz.) fresh or thawed tilapia fillets, about 1/2 inch thick
2 tbs. butter or margarine

In a medium bowl toss together cucumber, radishes , vinegar, oil, tarragon and sugar. Season with salt and pepper. Set aside.

Rinse fish; pat dry with a few paper towels. In a large skillet heat the butter and add the tilapia. Cook for 4 to 6 minutes or until the fish begins to flake with a fork. Turn only once during cooking. Transfer the fish to a platter and spoon the cucumber mixture over the top of the fish.

• Balsamic Onions
Serves: 10

1 large red onions, sliced
3 tbs. olive oil
2 tbs. balsamic vinegar
1/2 tsp. salt
1/2 tsp. pepper

Place the onion sliced in a bowl and drizzle with oil, vinegar, salt and pepper; toss to coat. Place in a single layer on an aluminum foil-lined baking sheet coated with cooking spray.

Grill the onions on medium heat for 5 to 10 minutes or until onions are tender, stirring occasionally Remove from grill and serve with grilled steak, seafood or even some grilled chicken.
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Earthly Eating Recipe

Garbanzo Burgers
Makes: 10 to 12 patties

2 1/2 cups sprouted garbanzo beans
4 tbs. soy or bean flour
1/2 tsp. sea salt
2/3 cup water
1/3 cup fresh cilantro, chopped
1 onion, diced
Zest of 1 large lemon
1 cup broccoli or alfalfa sprouts, chopped
1 cup bread crumbs
1 tbs. extra-virgin olive oil

Steam the garbanzo beans until they are tender, about 10 minutes. Combine the beans, flour, and salt in a food processor. Puree and add water as needed until the mixture is thick, slightly chucky hummus texture.

Pour into a mixing bowl and stir in the cilantro, onion, zest, and sprouts. Add the bread crumbs, stir to combine and let sit for a few minutes so the crumbs can absorb some of the moisture. You can always add more bread crumbs or water to firm up or moisten the dough is needed.

Heat the oil in a heavy skillet over medium low heat. Form the dough into 1/2-inch thick patties. Add four at a time to the oil, cover and cook for 7 to 10 minutes until the bottom begin the brown. Flip the patties and cook the second side for 7 minutes, or until golden. Cool patties on a wire rack until you are ready to serve them.

Happy Eating!

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