All posts by Sonte

Side Dishes

Frosted Cauliflower

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The tangy sauce that blankets the cauliflower is to die for!

Frosted Cauliflower
Frosted Cauliflower

1 head Cauliflower, whole
1/2 cup Mayonnaise
2 teaspoons Mustard or Dijon Mustard
3/4 cup Cheddar Cheese, grated

Remove leaves and some of the core of the cauliflower but leaving it intact.
Cook cauliflower in a few Tablespoons of water in a covered casserole dish on HIGH in the microwave for about 8 minutes.
(Conversely, you can also steam the whole head on the stovetop, if you prefer)
Drain and let sit, covered for a few minutes.
While cauliflower is sitting, in a large pyrex measuring cup combine the mayo and mustard.
Microwave for a minute.
Frost the surface of the cauliflower with the mayo mixture, sprinkle with grated cheese.
Return to the microwave and cook just until the cheese melts, 1 – 2 minutes.

Muffins in a Minute (MIMs)

Savoury Muffin in a Minute

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A nice bread replacement to toast and have alongside Bacon and Eggs in the morning or stuffed with delicious Pulled Pork!

Savoury MIM
A low carb savoury bread to go with your meals.

1 teaspoon Butter, just melted
1 large Egg
1/4 cup Golden Flaxseed Meal
1/2 teaspoon Baking Powder
Pinch of Salt and Pepper

Lightly spray a 4″ Ramekin with vegetable oil spray.
In large measuring cup melt the butter.
Add egg to melted butter and stir well.
Add flaxseed meal, baking powder, salt and pepper.
Pour into prepared Ramekin.
Microwave on HIGH for 1 – 2 minutes depending on the strength of your machine.
Remove from microwave oven, run a small metal spatula around the edge and turn out onto plate.
Serve with a pat of butter or a dollop of cream cheese.
Can also pop into the toaster on a light setting.

Making a MIM - Muffin in a Minute
Making a MIM - Muffin in a Minute

Notice the Butter? I pre-measured a bunch of butter and keep them handy in the fridge to make it even easier to whip up a MIM!
* Note – I did not create this recipe but have no idea who did so I cannot properly credit them. Whoever created it? Genius! Pure genius!

Atkins Diet Meals

Slow Cooker Pulled Pork

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I had found a great Slow Cooker Pulled Pork recipe at Canadian Living that I was really happy with and then Low Carb dieting hit! So I mucked around a lil bit with the recipe I liked; I am sure it is lower carb than the original version and I now serve it on an Oopsie Roll or a Savoury MIM (Muffin in a Minute) rather than a scrumptious Portuguese Roll.

Low Carb Pulled Pork
Slow Cooker Pulled Pork

3 1/2 lb Pork Shoulder Blade Roast
Salt and Pepper
2 Tablespoons Vegetable Oil
2 Onions, sliced
4 cloves Garlic, coarsely chopped
2 Tablespoons Chili Powder
2 teaspoons Ground Coriander
2 Bay Leaves
2 cups Tomato Sauce
1 Tablespoon Xylitol
1 Tablespoon Molasses
2 Tablespoons Cider Vinegar
1 1/2 teaspoons Worcestershire Sauce
Green Onions

Trim off excessive visible fat.
Sprinkle pork with salt and pepper.
Heat oil over med-high heat in large, deep frying pan and brown pork all over.
Place in slow cooker which has been lightly sprayed with vegetable oil spray (for easy clean up)

To frying pan, add onion and cook for a minute or two.
Add garlic and continue cooking for another couple of minutes.
Add tomato sauce, chili powder, coriander and bay leaves; stir well.
Stir in xylitol, molasses, worcestershire sauce and cider vinegar.
Pour over pork roast in slow cooker, cover and cook on low until pork is tender, 8 – 10 hours.

Transfer pork to cutting board and tent with foil.
Let stand for 10 minutes.
With two forks, shred or “pull” pork.

Spoon sauce into a bowl for serving.

Split a bun or low carb alternative, heap with pulled pork, top with sauce and garnish with chopped green onions.

Pulled Pork on an Oopsie Roll
Pulled Pork on an Oopsie Roll

 

Desserts

Sex in a Pan

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One heck of a sinful dessert! Shortbread crust,  yum; cream cheese layer, yum; chocolate pudding layer, yum; whipped cream topping, yum! Yum, Yum, Yum!
I got this recipe out of a newspaper about 18 years ago and it quickly became a family favourite. Sometimes I misplace my old, faded recipe card and I google it but have never found this exact recipe online. Hopefully it is now immortalized in the world wide web!

Sex in a Pan
Sex in a Pan

Base:
1/2 cup Butter
1 cup Flour
1/4 cup Sugar
First Layer:
1 8 ounce pkg Cream Cheese, room temperature
1/2 cup Icing Sugar
1 tub Cool Whip
Second Layer:
3 cups Milk
1 pkg Instant Chocolate Pudding, (6 serving size)
1 pkg Instant Vanilla Pudding, (6 serving size)
Third Layer:
250 ml Whipping Cream, whipped with 1 Tablespoon Icing Sugar and a splash of Vanilla
Chocolate Curls or Shavings

Base:
Combine flour and sugar together in a medium mixing bowl.
Cut butter into flour and sugar until mixture resembles fine crumbs.
Press into a 10″ Springform pan.
Bake in 325F oven for 20 – 25 minutes, or until slightly golden.
Cool completely.

First Layer:
Beat together cream cheese and icing sugar until smooth.
Stir in Cool Whip topping.
Spread evenly over the base; refrigerate

Second Layer:
Measure cold milk into mixing bowl.
Add pudding mixes; beat on slow speed until blended; increase speed and mix on medium speed for about 2 minutes.
Spoon over Cream Cheese Layer.

Third Layer:
Prepare whipped cream and spread over Pudding Layer.

Top with Chocolate Curls or Shavings.

Serves 16 – 18

 

Atkins Diet Meals

Roasted Root Vegetables

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I love to make Garden of Eden but sometimes that is just way too much prep work for me!  And on the Induction Phase of the Atkins diet there are some veggies in Garden of Eden that Luke cannot have so I used the same technique to make this Roasted Root Vegetable dish which tastes every bit as good as the Garden of Eden.

Roasted Root Vegetables
Roasted Root Vegetables

1 Onion, sliced
1 head Garlic, separated – leave peels on, or take them off – I leave them on
2 Parsnips, peeled and cut into chunks
1 Sweet Potato, peeled and cut into chunks
2 Beets, peeled and cut into chunks
2 Tablespoons Cider Vinegar
1 1/2 teaspoons dried Oregano
1 1/2 teaspoons dried Basil
1 teaspoon Salt
Pepper, to taste

Preheat oven to 375F.
Coat a 4l (9×13) casserole dish with vegetable oil spray.
Combine all the prepared vegetables together in a large bowl (I used to try doing it in the pan I was going to bake them in but found I made too much of a mess!)
Pour into prepared pan and bake in 375F for 1 hour.

Easy as that!

Note – Yes, you see potatoes in there, those were added for those who are not on Induction.