Monday, July 19, 2010

Low Carb Egg Salad served with Kale

 My Hubby made this great egg salad for lunch yesterday.  It was great served on a leaf of kale.  Hubby had his on kale and a slice of Udi's Gluten-Free Bread (that adds about 9 carbs, but is really good gf bread if you can spare the carbs).

It's a hot NY summer, so this is a great easy snack that you don't need to turn on the oven for.  We boil a lot of eggs in this house... they make a great low-carb snack or breakfast.  We get our eggs fresh from the farm and they are amazing.  They come from pastured hens, who also roam around outside and eat grain and bugs.  Chickens need to eat bugs, worms, and grubs for complete protein, and when they do, you can see the difference in their egg yolks.  They become a deep orange color and just taste amazing!  If you can find a local farmer, you can be sure of their practices, and buying straight from the farm saves you money by cutting out the middle man!!

Why do some store bought eggs brag they are "vegetarian" when chickens need complete proteins?  Because then you know they weren't fed those disgusting things we've all heard about - I don't want to turn you off so I won't repeat them!  But if you buy "vegetarian" eggs, you can be sure those hens also never went outside the barn... the door may have been left open (so they can say they were "free-range" by law) but the hens stayed inside.  They need to go outside to get their proteins!

If you are worried about Cholesterol, you should know that it was powdered eggs that got the bad rap on cholesterol, and for good reason.  Powdered milk and powdered eggs are liquidized, pasteurized, and spray-dried which causes oxidized cholesterol, which does cause atherosclerosis.  But natural eggs do not.

Instead, pastured eggs are a great inexpensive source of protein (even my $4 a carton farm eggs are still cheap protein, considering), antioxidants (that dark yellow-orange yolk!), and help the body digest fat, protein, and cholesterol.  In comparison to non-pastured eggs, they contain more monounsaturated fat, vitamins E and A, folic acid, lutein, and beta-carotene.  They are dramatically richer in omega-3 fats, which prevent obesity, diabetes, heart disease, and depression.  They have a perfect ratio of 1:1 of omega 6 to omega 3 oils... which is what you want. I could go on and on!!! (I got all this info from Nina Planck's Real Food).

Anyway, here is the recipe!! I hope you enjoy it.

***TIP:  To boil eggs: start with cold water in a pot with a lid.  Add about a teaspoon of baking soda and a teaspoon of salt and stir in.  Put eggs in, and bring to a boil.  As soon as you get a big bubble boil (it doesn't need to be roiling), take pot off the heat and cover for 10 minutes.  Immediately pour out the water and fill with cold water and let sit for 10 minutes.  Then peel.

Low Carb Egg Salad served with Kale

8 boiled eggs, peeled
1 stalk organic celery, finely sliced
1/2 small pickle (or more to taste), minced
2 TBSP mayo
1 TBSP greek yogurt (or just use more mayo if you are casein-free)
1 TBSP yellow mustard
1/4 - 1/2 teaspoon sea salt (to taste)
1/2 teaspoon ground pepper
1/2 teaspoon garlic powder
1/2 teaspoon ancho chili powder and 1/2 teaspoon chili con carne powder (I used Penzey's      brands of these) OR 1 teaspoon chili powder (make sure it's gluten free).
You could add some paprika too, we just happened to be out

Smash eggs with a fork, or potato masher (dust that thing off, all low-carbers! You finally get to use that gadget again!) until just chunky.  Add all the other ingredients and mix carefully.  Spoon onto large leaves of kale, roll up and eat!  Or... place it on a piece of Udi's gluten-free bread. :)

Sunday, July 18, 2010

Low Carb Gluten Free Steak Caeser Salad

When it's too hot to cook indoors, grilling outside is the best answer!  We grilled some beautiful hanger steak from a local pastured farm perfectly medium rare and placed it over this caeser salad. To top it off, we used 4-5 Trader Joe's brand rice crackers, they are gluten free and delicious- we broke them in tiny pieces and they did well as croutons.  Just a few to keep the carbs down.

Hubby marinated the steak in a mixture consisting of a half a Bard's gluten free beer and two tablespoons each of apple cider vinegar and gluten-free Tamari soy sauce, plus some salt and pepper.  It was just one big steak (there are only two of us) so you'd want to increase that if you are making more!  I'm not sure exactly how marinade carbs up the meat but I suspect not much.

Of course, this uses a raw egg so you should use a high quality one.  If you aren't sure if your eggs are fresh, click here to go to a site which has some great tips on how to tell.  If the whole idea of a raw egg grosses you out (it's sooo good for you!), you can boil it for one minute before you open it.

Caeser Salad
slightly adapted from this recipe at

2 cloves garlic
½ teaspoon sea salt
1 fresh pastured organic egg
2 – 3 anchovies
1 teaspoon mustard powder
2 TBSP lemon juice
2 dashes red pepper sauce
3 TBSP Olive Oil
a head of romaine lettuce, washed and dry
¼ - ½ cup parmesan cheese
½ teaspoon red pepper flakes (optional)
4-5 small rice crackers (optional)

Press the garlic cloves in a garlic presser and rub them on the inside of a large wooden salad bowl. In a small chopper or blender, blend together the egg, anchovies, sea salt, hot sauce, mustard and lemon juice.  Add to bowl with the olive oil and stir with a wooden spoon (so that you do not scratch your bowl). 
Tear romaine lettuce leaves into pieces and add to salad bowl.  Toss gently.  Add parmesan cheese to taste.

Slice your steak and crumble your rice crackers on top, and enjoy! And then, comment! Let me know you are out there.... :)

Sunday, July 4, 2010

Gluten Free Sugar Free Strawberry Ice Cream, with eggless option

We made this lovely Strawberry Ice Cream, using farm fresh eggs, and raw cream and milk from pastured cows (oh, the benefits of omega-3's and CLA!).  Yes, Strawberries have carbs, so it's a rare summer treat.  We used less xylitol than usual for making ice cream, since the strawberries were sweet themselves.  Using only 1/4 cup makes it very low sweet. And, only a touch of vanilla so it tasted more like a sweet cream-strawberry ice cream. Delicious!!

We were out of lemons, so I substituted red wine for the lemon juice, and it was great.

**If you cannot eat eggs, you can make this recipe without.

I use a Deni ice cream maker, it's great.  I hope you have an easy one too.

***TIPS: Make sure you freeze your insert (if you have that kind) for at least 24 hours before using and take it out at the last minute.

Gluten Free Sugar Free Strawberry Ice Cream
makes a little more than a quart

1 Pint organic strawberries, green removed and sliced at least in half
2 organic pastured eggs
2 cups non-homogenized organic cream
1 cup non-homogenized organic milk
1 tablespoon of lemon juice or wine
1/4 - 1/2 cup xylitol (to taste)
1/4 teaspoon vanilla extract
ice cream maker

Mix the strawberries, xylitol, and wine or lemon juice in a bowl and let sit for about 10 minutes.  Pour the bowl, making sure to get all the xylitol, into a food processor and pulse until the strawberries are mostly macerated, but still have lots of small chunks of strawberries in them.

In a separate large bowl, blend the eggs until frothy.  Add milk, cream, and vanilla extract.  Add strawberry mixture and stir/blend.  Cover and cool in fridge for 1-2 hours (important).  A metal bowl (preferred) or glass bowl helps cool faster.

Pour into ice cream maker until about 3/4 full and follow the manufacture's directions.  You will have some left over if yours is a Quart ice cream maker, which you can make more ice cream later, or just drink as strawberry-milk while your ice cream is freezing! It will freeze to a soft serve consistency.

After frozen, take OUT of container (it will freeze too hard on the sides), and freeze in another container to harden it more. You can eat some soft serve, of course. After freezing, you want to set it out to soften about 15 minutes before eating because of the low sugar content.

**TIPS: don't overfill your ice cream maker, as the volume will increase as the mixture gets colder and cleanup is a mess if it overflows.