Category Archives: Recipes

Recipe: Adam Piggott’s Insalata di Cavolo Cappuccio (green cabbage salad)

Photo by freestocks.org on Pexels.com

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.

Read Adam’s entire post. It’s not long. You won’t regret it.

Steve Parker, M.D.

Recipe: Low-Carb Salads

20 recipes from Diet Doctor:

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.


This is a full meal

I love me a good salad. But check out this link on how to avoid foodborne illness from leafy greens. I got your back.

Steve Parker, M.D.

Recipe: Low-Carb Zuppa Toscana

Photo by Riccardo Bertolo on Pexels.com

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.

Steve Parker, M.D.

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.

Click for recipe at Tesco Real Food.

Steve Parker, M.D.

h/t/ Jan at The Low Carb Diabetic

PS: I couldn’t find the nutrition breakdown at Tesco Real Food, but Jan came up with this:

Nutrition Per Serving (1/4 of the total): Carbohydrate 4.3g Protein 28.7g Fibre 1.4g Fat 41g

Low-Carb Mediterranean Diet Recipes

Ketogenic compatible

Check out Diet Doctor for over 60 low-carb Mediterranean diet recipes! Diet Doctor usually provides carbohydrate counts, so you can fit these into the Low-Carb or Ketogenic Mediterranean Diet.

Click on “recipes” at left for my own low-carb Mediterranean diet recipes.

Steve Parker, M.D.

PS: If you have The Advanced Mediterranean Diet (2nd Edition), you already have the ketogenic Mediterranean Diet!

Recipe: Cucumber Salad

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

 

Recipe: Greek Salad

Greek salad with canned salmon

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.

 

Recipe: Chef Salad

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.

Steve Parker, M.D.

 

 

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.

 

 

 

 

Remembering Oleo

Front cover of the cookbook. The “artist” was not given credit.

I ran across a 1973 cookbook put together by my senior year high school classmates, probably as a fundraiser. My mother had saved it for decades but unloaded it on me when she downsized her lifestyle a few years ago.

Food was different back then!

More often than not, recipes calling for vegetables specified frozen veggies like brocolli and cauliflower. Rice was popular, as it still is.

In the Salads category, four of the six recipes included gelatin or Jello. Those four also included whipped cream or whipped milnot. Many of you can’t imagine what I’m talking about. You had to be there. These “salads” were molded gelatin things, usually with added canned fruit. Nothing like what we call salad today in the U.S.

A modern gourmet salad

Casseroles were popular. Remember Green Bean Casserole? “Casserole” was also used to describe the type of pan required.

Karo syrup and Velveeta cheese got a few mentions.

Many of the pie and cakes required oleo or shortening, often with butter in the same recipe. I saw only two reference to liquid vegetable oil (Wesson). I bet Crisco was the leading shortening back then.

Cookies and sweets typically needed butter, margarine, oleo, or shortening. (If you clicked the earlier oleo link, you learned that oleo and margarine are usually the same thing.) We weren’t afraid of butter back then. Butter was probably more expensive than the other fats.

One sweet treat that definitely takes me back to my childhood, and I’ver rarely seen it since then, is…

Chocolate No-Bake Cookies (aka Boiled Cookies)

Ingredients:

  1. 2 cups sugar
  2. 1/2 cup milk
  3. 1/2 cup butter (one stick) (or margarine back in the day)
  4. 1/4 cup (or 4 Tbsp?) cocoa
  5. 1/2 cup peanut butter
  6. 1/2 tsp salt (optional)
  7. 1 tsp vanilla
  8. 2.5 or 3 cups of quick cook oatmeal (aka minute oats)
  9. Optional: 1/2 cup grated coconut or nuts

Mix the sugar, cocoa and salt in a one and half saucepan. Add butter and milk then bring to a boil. Boil for 60-90 seconds, stirring continuously with a wooden spoon (or similar). Remove from heat and add remaining ingredients; if you use the grated coconut or nuts, reduce the oatmeal from three to 2.3 cups. Mix for about a minute. Drop by the spoonful onto wax paper covering a baking sheet. Chill until firm. Yield is 36 cookies. (Thank you Debbie Drake, class of “73! I slightly modified her Rx based on another I’ve had on my desk for seven years.)

Artillery Punch

The funniest thing about this trip down the memory hole was the recipe I submitted for Artillery Punch. Remember, we were 17 or 18 years old, but there must have been faculty supervising the cookbook committee. A few teachers contributed their own recipes. Mine was the only one of 50 or 60 recipes that included any alcohol. The legal drinking age back then was 18. A recipe like Artillery Punch would never fly in today’s PC world! I don’t remember, but I probably got the recipe from my parents. Did I submit it just for laughs or shock value? Who knows? One of the other kids submitted a recipe for Barbecued Bear, which I think was a joke (fess up, Kip Martin). The Dove Casserole recipe was fer reel.

What the kids these days call Jungle Juice

One classmate provided a recipe for Jew Chicken. Whaaaa….?

Steve Parker, M.D.

PS: It was fun to run across old buddies’ names, like Charles Enos, Howard Sheets, and Jeff Johnson.