I have posted one or more cabbage recipes on this blog. Use the search box if interested.
When I was a wee lad, my mother never served cabbage. Don’t know why.
Adam Piggott is a good writer. He claims he has the best cabbage recipe ever. Here ’tis:
Ingredients:
1 fresh green cabbage
Salt
Cumin
Apple [cider] vinegar
Extra virgin olive oil.
Remove the rough outside leaves of the cabbage and then cut it into quarters. Using a mandoline slicer or a grater, carefully shave the cabbage as thinly as possible.
Now add the other ingredients in the order in which I listed them. Then mix well together and leave to sit for a few hours. Yes, a few hours and the longer the better. A minimum of one hour but if you can leave it all afternoon then you will thank me. This is why I was worried about them running out at the lunch. The cabbage will release some fluids over this time. Check for seasoning and olive oil before serving as you may have to add a little more.
His original post didn’t include specific amounts of most ingredients. Adam elaborated in the comments section:
Yes, the amounts are the issue here and it is what makes this a unique dish. Salt is the key. I use a large salt grinder which you can see in the last photo. I had half a cabbage for lunch and I would say that I used a good half tablespoon of salt. I added a little more at the end. Remember though with salt – you can always add more but you can’t take any away.
I used a quarter teaspoon of cumin. You’re just after a hint of the taste there. A small splash of the vinegar. Too much vinegar becomes overpowering; you can always add more later if you think you need it. Olive oil you can give it a good splash. Looking at the bowl of cabbage you should not see any liquid oozing out of the bottom. If you do then you have used too much oil or vinegar.
You can definitely refrigerate it but you don’t have to. If you do then you should cover it with cling film.
Many people think of salads as boring diet food that will leave you hungry and unsatisfied. But we disagree. Our keto salad recipes are rich in protein — and they’re filled with nutrition, flavors, and healthy fats to keep you fueled all day long.
DJ Foodie has come up with a low-carb version of zuppa toscana, my wife’s favorite soup at Olive Garden restaurants. We haven’t tried it yet but post a link here for future reference. 9.4 net carbs per 330 calorie serving.
Posted onMay 17, 2022|Comments Off on Recipe: Japanese-Style Avocado and Salmon Salad
If image owner (who?) objects to me posting the image, let me know and I’ll delete it.
This looks and sounds intriguing but I haven’t tried it yet. I’ve never combined avocado and salmon in an entree. I never imagined I’d like avocado in chicken soup, but it’s become a Parker Compound favorite.
Without the avocado (as above), calorie count drops by 140, but who’s counting these days?
This makes three servings.
Ingredients
Protein
12 oz cooked boneless steak, cut into bite-sized pieces
Vinaigrette
2 Tbsp red wine vinegar
6 Tbsp extra virgin olive oil
1 tbsp lemon juice
1/4 tsp salt
pepper to taste
1 tsp celery seeds
2 tsp dried oregano
Salad
2 large cucumbers (8 inches long), peeled or not, sliced and wedged
3 medium tomatoes (4 to 4.5 oz each), diced
1 green bell pepper, diced
1/2 small red onion, thinly sliced
0.5 to 1 oz parsley (about 1/4 of a typical bunch), leaves plucked and chopped, stems discarded
2 oz parmesan cheese (good quality), shredded or shaved
1.5 avocados (California or Haas, dark skin), peeled and sliced or diced
For the lacto-vegetarians in your life (or vegans if you omit the cheese)
Instructions
Start with the vinaigrette. to a small bowl add the vinegar, olive oil, lemon juice, salt, pepper, celery seeds and oregano, then whisk together and set aside.
In a large bowel, mix the cucumber, tomatoes, bell pepper, onion, parsley, and cheese. Then add the vinaigrette and all ingredients gently but thoroughly. Enjoy the steak and avocado on the side or mixed into the salad.
A serving is three cups of salad, 4 oz steak, and 1/2 avocado.
Number of servings: 3
Nutrient Analysis Per Serving (FitDay):
826 calories
Calories from fat: 67%
Calories from protein: 22%
Calories from carbohydrate: 11%
26 carb grams
11 fiber grams
15 grams digestible carb
43 protein grams
Prominent features (70% or more of RDA): Protein, B6, B12, C, iron, phosphorus, selenium, zinc.
Options to consider:
Substitute chicken or shrimp for steak. Substitute other cheese for Parmesan. Sprinkle final product with lemon juice.
The salad alone would be a hit at any potluck dinner
This recipe makes three large servings. Adjust it to make more or fewer servings. Fish is a prominent component of the Mediterranean diet so I like to have fish as my protein with this Greek Salad. Cold-water fatty fish, with their high omega-3 fatty acid content, may be the most healthful.
Spinach and kale have more vital nutrients than Romaine lettuce, so feel free to increase the spinach/kale and reduce the Romaine amounts. But I wouldn’t go more than 50:50 the first time you make this.
Ingredients:
2-3 oz fresh spinach or kale, chopped
10 oz romaine lettuce, chopped
2 large tomatoes (12 oz), chopped
1 can pitted black olives, drained (6 oz after draining) or pitted kalamata olives
1/2 red onion (2 oz prepped), diced or sliced
1 large red bell pepper, chopped
1 large green bell pepper, chopped
1 cup feta cheese, crumbled
1 large (11 oz) cucumber, peeled (or not) and chopped
For the dressing:
6 Tbsp extra virgin olive oil
2 Tbsp red wine vinegar
1 tsp dried oregano
juice of 1/2 lemon (1 Tbsp)
1.5 tsp sugar
1/8 tsp salt
Salt and pepper to taste
Extra lemon juice on fish or salad, to taste
Choose your protein:
21-24 oz canned cooked salmon or fresh cooked salmon (baked, roasted, or pan-fried but not breaded)
or 15 oz canned albacore tuna (packed in water, drained)
or 20 0z other fish of your choice (not breaded)
or 12 oz cooked steak
or 21-24 oz boiled shrimp
or 18 oz chicken breast (boneless, roasted or baked or pan-fried but not breaded)
Instructions:
Rinse lettuce? In a very large bowel, place the lettuce, spinach or kale, cucumber, bell peppers, tomatoes, onion, olives, and cheese.
Then make your dressing. In a separate bowl, whisk together the olive oil, vinegar, lemon juice, oregano, salt, and sugar. Poor the dressing over the salad then toss thoroughly.
The serving size is one third of all this. You should have about 12 cups of salad, so a serving is four cups. Divide your protein of choice into thirds and serve 1/3 in chunks on top of the salad or on the side. Salt and pepper to taste.
If you’re having fish as your protein, you can squirt some lemon juice on it for extra zing.
If you’re preparing this ahead of mealtime, chop and combine all the salad vegetables, then add the dressing and cheese just before serving.
Number of servings: 3 (4 cups of salad per serving)
Nutrient analysis per serving with 7-8 oz canned salmon (Fitday.com):
Calories: 840
Calories from fat: 61%
Calories from carbohydrate: 11%
Calories from protein: 28%
Fiber: 9 g
Protein grams: 56
Prominent features (over 50% of RDA): Vitamin D, protein, vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin E, vitamin, calcium, copper, iron, niacin phosphorus, riboflavin, selenium.
Not pictured: olive oil vinaigrette I dressed it with
Ingredients:
8 oz Romaine lettuce (4 cups chopped)
2 oz cooked ham (we like Boar’s Head Black Forest), strips or diced
2 oz cooked turkey (both our ham and turkey were deli-style, as for sandwiches), strips or diced
1 oz American cheese
1 oz mozzarella cheese
1/2 oz red onion, diced (optional)
4.5 oz tomato, diced, quartered, or chunked
8 (1 oz) black olives
1 hard-boiled egg, sliced or quartered
3 Tbsp salad dressing
I like a simple olive oil vinaigrette, either home-made or Newman’s Own. Nutrient analysis below assumes a traditional vinaigrette (3:1 ratio of olive oil to vinegar), which will typically have about 200 calories per two tablespoons, nearly all from the oil. Many commercial salad dressings have fewer calories due to water, which is sometimes listed as the first ingredient. For instance, Wishbone Balsamic Vinaigrette, which we like, has only 60 cals per two Tbsp; water is the first ingredient, vinegar next, then vegetable oil. The popular Hidden Valley Ranch Dressing has 140 cals per two Tbsp. Interestingly, Newman’s Own Olive Oil Vinaigrette does not require refrigeration after opening, unlike most other commercial dressings.
Salt and pepper to taste
Instructions:
Simple. Lay out your chopped lettuce on a large plate, then start topping with the other ingredients as artfully as you wish. Salad dressing is last.
Servings: 1
Nutrient Analysis (Fitday.com):
925 calories
Cals from fat: 67%
Cals from carbohydrate: 8%
Cals from protein: 25%
Protein grams: 55
Fiber: 7 g
Digestible carbs: 12 g
Alternatives: Instead of 8 oz Romaine lettuce, use only 4 oz Romaine plus 4 oz of either fresh spinach or kale. More micronutrients that way. Substitute your favorite cheeses ounce for ounce.
Posted onSeptember 4, 2018|Comments Off on Recipe: Brussels Sprouts Chicken Salad
…with 4 oz sous vide chicken breast
Ingredients:
10 0z Brussels sprouts, raw, shredded
1/3 cup sweet onion, diced
1/4 cup (1.5 oz) almond slivers or slices, toasted
2 and 1/4 Tbsp bacon bits (or 2 slices of bacon, fried, diced)
1/4 cup dried cranberries
Salt and pepper to taste
8 oz cooked chicken breast (boneless, skinless), sliced
For the vinaigrette
4.5 Tbsp EVOO
1.5 Tbsp apple cider vinegar
1.5 tsp sugar
Instructions:
Toast the almonds in a frying pan over medium heat, stirring frequently, until fragrant and slightly browned. this only takes a few minutes.Remove from heat and set aside.
Brussels sprouts: Slice off a small portion of the base or stalk and discard that along with any nasty leaves. I then like to rinse or briefly soak the sprouts in cold water to remove dust and unwanted particles. Then shred the sprouts with a knife, food processor, or mandolin. I used a knife. After this most of the work is done.
In a large bowl, dump the sprouts onion, almonds, bacon bits, and cranberries.
Combine the EVOO, vinegar, and sugar in bowl and whisk thoroughly, or put then in a jar and shake well. Pour over the sprouts and mix well. Salt and pepper to taste (may not need any). This is four cups of salad.
Servings size: 2 cups salad plus 4 oz chicken breast
Number of servings: 2
Rough nutrient analysis of one serving (Fitday.com):
775 calories
Carb calories 17%
Fat calories 60%
Protein calories 23%
Protein grams: 43
9 g fiber
Digestible carbs 25 g
Alternatives:
Substitute 4 oz of steak for the chicken. Mix 1.5 oz of parmesan cheese into the salad. Substitute dried cherries or raisins for the cranberries ounce for ounce. Substitute toasted crumbled walnuts for the almonds. Experiment with other vinegars.
Advanced Mediterranean Diet 