An Onion a Day (Keeps EVERYONE Away) 11-26-12

An Onion a Day (Keeps EVERYONE Away)

   I bought a three-pound bag of onions, planning to use it over a month's time. Instead, I started cooking a bunch of dishes, and used almost the whole bag. Onions are so full of vitamins and low in calories, and add so much flavor without taking over a dish. Some of my dishes:

Stewed onions, squash, zucchini and carrots: As the veggies were stewing, I let the liquid reduce, added some chicken stock for the fat and flavor, and added only salt and pepper. I eat this as a complete dish, but it would be easy to add meat or other vegetables.

Grilled chopped onions, red and yellow pepper strips, diced green bell pepper: with black pepper and a little soy sauce, I use this as a base for grilled/charred turkey link sausage. I make rice with water and a little chicken stock for my non-Paleo husband. This is not a Chinese stir-fry, but it could easily be made into one.

Roasted onion quarters, carrots, sweet potatoes, squash: I roasted this dish until the veggies were caramelized, adding a little chicken stock when the roasting liquid got low. About any vegetable can be roasted, and the flavor changes the longer they roast.

Stuffed baked onions: I love this, but not using bread crumbs was a challenge. I peeled the onions (leaving the root end), then carved out some of the center, leaving about 4 layers as the outside "cup". I diced the onion from the center, added chopped yellow squash and diced tomatoes, and some milled flax seed and almond flour, with salt and pepper. It doesn't take much to refill the cups. I set the onions in a casserole dish, with some chicken stock in the bottom for moisture. I covered the dish with foil and baked it for 30 minutes, then I removed the foil and baked for 15 minutes more.

Onion and turkey ham omelet: Without cheese, you really taste the other ingredients, and I experiment with lots of combinations. When I use onions, I think this tastes more like a brunch dish than a breakfast dish. For the onion and turkey ham omelet, I chop the ingredients small, almost to a dice. Sometimes, I saute the onions before adding them to the omelet, and sometimes I add them raw.

Onion rings: Not the same as the heavily breaded, deep fried version I love, especially from The Varsity in Atlanta, Ga., but a Paleo version I enjoy. I use almond flour, salt, lots of pepper, and milled flax seed for the breading, with an egg dip first, then the breading. I "fry" the rings in a little canola oil, not enough for deep frying, just enough to reach about half way up on the flat rings. The pan should be hot so the onion rings will crisp quickly, and not let the onions get soft. You may have to experiment with these, but I liked them any way they turned out.

Pico de gallo: I can't take really hot food, but I love to make my own pico de gallo to use as a relish. I combine diced onions, bell peppers, tomatoes with the juice, and the least amount of jalepeno I can get by with.  Sometimes I add diced celery, different colored bell peppers, or canned mild green peppers. To make my homemade salsa, I use chunks of the same vegetables instead of diced. My versions might not please a true Mexican food fan, but it is spicy and delicious to me!

   Of course, I add onions to cornbread dressing, all sorts of casseroles, and many fried meat dishes, but these dishes are not on the Paleo Diet so I can't have them. I still enjoy preparing these dishes for others.

   Onions are one of the "miracle foods", like blueberries, beets, and tomatoes, which can be eaten almost without limit in normal portions, and one of my favorites. Maybe you can use some of my ideas to add to your own menus.

Kale Chip Birthday Cake 11-25-12

Kale Chip Birthday Cake

     This year, my husband and I decided not to send gift cards or money to our sons and daughters-in-law for their birthdays. We weren't giving them much money, anyway, but it was a little something extra in their cards. This has not worked out for me--I have felt like they were not getting the recognition they each deserved for their birthdays. I made it until November (with two birthdays earlier in the year), but Carrie's birthday is tomorrow. No money, but I asked her what little thing she might like. She said, "The only thing I want is your kale chips." What? Not cake, or even brownies or cookies?  Nope, kale chips.  So that is what she is getting. I made her a batch tonight (at her house, while she was gone, so they would not get broken during transport.) I hope she likes them! Here is my usual recipe:

Seasoned Kale Chips

   The biggest hint is, buy a bag of chopped kale (less than $2.00 at Kroger's this week.)  This way, you don't have to cut out the thick stems or chop up the kale. Kale is pretty messy to work with because it is curly, sticky, and needs to be in small pieces.

   Use a big bread or baking pan, but not a cookie sheet. Fill the pan with a thick layer of kale, which was half a bag for this batch. If the kale is damp, use a dishcloth to pat it dry, but don't crush the kale. Add about 2 tablespoons of olive (or canola) oil to the pan, and gently toss the kale to get a little oil on each piece. (You can use cooking spray for even fewer calories.) To season: shake two or more of these seasonings over the kale, which needs to be a little salty:  salt, pepper, garlic powder, onion powder, chili powder, steak seasoning, paprika, lemon pepper, Italian seasoning, a little red pepper flakes, sea or kosher salt, or some other flavoring you like. Toss a little to make sure the seasoning is even throughout.

   Bake the kale chips in a 350 degree oven for 20 minutes. Take out, toss lightly, and bake for 5 more minutes. Most of the chips should be crisp, but some will be chewy. Some of the kale will probably be almost powder. Kale is not like potatoes--it is tender, so it will vary in texture. Gently move the kale chips to a bowl or plastic container to serve or store. They should stay fresh for 2-3 days in a sealed container, but moisture may affect this. Eat one small piece at a time because each piece may be chewy. This is definitely a delicious change from potato chips, and may require some rethinking of expectations of a snack, but for virtually no calories, kale chips are a good choice.

   Another birthday next month, and I know what that son is getting. And for the two earlier birthdays, we will see that son and d-i-l at Christmas, and they will have an extra treat from my kitchen. Let's just say, each treat will have "sugar and spice, and everything nice." (And one is Paleo-approved, and one treat is not.) Happy birthday, kiddos!

Eating at "Another Broken Egg" on a Paleo Diet 11-24-12

EATING AT "ANOTHER BROKEN EGG" ON A PALEO DIET

   My husband and I ate at Another Broken Egg on Buckner in Dallas today for the first time. Finding items that are on my diet is sometimes limited to meat and eggs, but I had a wonderful salad. It included:

Baby spinach
Mushrooms
Crispy bacon
Sugared pecans
(I cut the goat cheese--dairy)
(I chose honey mustard dressing instead of balsamic vinaigrette just because I preferred it.)

   My husband had a sweet potato pancake with pecan syrup. I took a bite and it was scrumptious. The pancake is not Paleo Diet food because of the flour, and the syrup was not pure maple. We both had coffee with non-dairy creamer, but I had some sugar in mine.

   I love to eat out and I love to go to new places. I'm thrilled to find a place with food this good. The decor and theme were cute, but not too cutesy, and the Casa Linda shopping area has lots of stores and other varied restaurants. I can't wait to go again.

Leftovers Paleo Diet Style 11-23-12

LEFTOVERS PALEO DIET STYLE

   Turkey and Turkey Ham are easy to see as Paleo Diet leftovers, but what about all the other food? Celery sticks and carrot slices just don't call to me as much the day after Thanksgiving as some of the other dishes calling from the fridge. No, cheesy corn casserole, cornbread dressing, and cream gravy don't make the Paleo Diet cut, but several other dishes do.

   Deviled Eggs: made Paleo with mustard, no mayo, herbs and spices. Approved.

   Green Bean Casserole:  made Paleo with an almond flour-almond milk white sauce; onions tossed with almond flour and milled flax seed, fried in canola oil; sauteed mushrooms. No dairy, no grains. Approved.

   Cranberry Relish: naturally Paleo with cranberries (I love to hear them pop in the boiler), orange zest, lemon juice, pomegranite juice, chopped pecans. Approved.

   Pineapple Raisin Sauce:  naturally Paleo with pinapple bits, raisins, orange juice, lemon juice, and balsamic vinegar. Approved.

   Misc: Cherub tomatoes, grilled pineapple slices, pickles, apple salad w/olive oil mayo. Approved.

   Problematic:  the filling of the pumpkin pie that I made is Paleo (no dairy), but not the crust. Approved.

   No way, Jose (or Paleo): the buttermilk pie, the pecan pie, or the spice cupcakes w/cream cheese frosting.  Maybe a sliver? That 85/15 % rule is being stretched to the limit.

Remember:  This is just the dry run before Christmas feasting, and there are reasons you are on the Paleo Diet. Life is more than lemon meringue pie. (Really?)

Thanksgiving Menu 11-22-12

THANKSGIVINGING MENU

What ended up on the table:

White Meat Turkey Roast* with Gravy
Turkey Ham*           Giblet Gravy
Orange Raisin Sauce*    Cranberry Compote*
Jellied Cranberry Sauce      Cornbread Dressing
Sweet Potato Casserole w/Praline Topping
Mashed Potatoes      Deviled Eggs*
Pickles and Cherub Tomatoes*
Green Bean Casserole w/Grilled Onions*
Cheesy Corn Casserole      Yeast Rolls
Seasoned Walnuts and Pecans*
Pecan Pie     Pumpkin Pie     Cool Whip
Buttermilk Pie     Spice Cupcakes w/Cream Cheese Frosting

*Prepared to meet Paleo Diet requirements

With all of this, there was plenty to choose from for the Paleo Dieter (me) and all the starch eaters. I so enjoyed being able to prepare all of this, and sharing it with our younger son's family: Kevin, Carrie, Claire and Kayla.  My husband and son cleaned up everything, even putting the leftovers away. What a wonderful day.



Roast Onions, Squash, Mushrooms*

Flipped Meals 11-21-12

Flipped Meals

Tomorrow is Thanksgiving and I have already been cooking for days. To keep temptation down with all the good food around, I decided to eat carefully on my Paleo Diet today. I didn't realize until after lunch that I had prepared two flipped meals.

Breakfast: Spinach and Bacon Omelet, with Fried Apples and Fruit Juice. I beat two eggs and started them in a saute pan. When they were 2/3 done, I added 1/2 cup of previously-cooked Spinach and Bacon on top, then I folded one half over the other. No cheese on Paleo, but this was very tasty and filling, especially with the Fried Apples and Fruit Juice.

Lunch: Fruit Crepe, Sliced Chicken, and V-8 Juice. The Crepe was the last of a batch I made three days ago: almond flour, almond milk, an egg, and a dash of salt. The Fruit was a plan-ahead, too: pineapple, blueberries, orange juice, pecans and cinnamon, cooked until the pineapple was soft. The Crepe was perfect: tender but done through, thin and tasty, and the Fruit was even better than when it was first cooked.  I had sliced chicken for protein, and V-8 for veggies. Maybe a strange combo, but it was a delicious meal.

Tomorrow I will definitely be counting on the 85/15% rule for the Paleo Dieter. If you are strictly Paleo for 85 % of the time, you can eat off-diet for 15 % of the time. That generally means, out of 21 meals in a week, 3 can be off-diet. However, if you skip breakfast, you can only go off-diet for two meals in a week. And if you cheat on several items on various meals during the week, you will probably use up your 15 % pretty quickly. Tomorrow, I will not be a mathematician; I will be a happy eater. I also plan on leftover dressing and some casseroles which are not Paleo-approved, but I will try to limit myself to tiny portions and lots of other lean meats, non-starchy vegetables, and fresh fruits and nuts. "I've come too far to turn back now."  Happy Thanksgiving!

Thanksgiving Paleo Recipe Ideas

Random Paleo Thoughts

Instead of French Fried Onions for Green bean Casserole: I mixed one diced onion with 1/8 c. each of milled flax seed and almond flour. I fried the onions in about 2 tbsp. of canola oil in a saute pan. The onions get tender first, but if you keep frying and stirring them, they will turn crispy. They taste really good on top of green beans, worchestershire sauce, a little almond milk and steak seasoning (salt, pepper, chili powder, paprika, garlic powder.) Totally Paleo.

Steak Seasoning:  I use this a lot. It is a powder in a shaker, in many varieties. I have found it at Dollar Tree, and at Tom Thumb and Kroger for $5, and there is very little difference between them all. Salt, pepper, chili powder, garlic powder, maybe red pepper flakes, sometimes parsley and other herbs, and other spices.  Although I keep steak sauces, salad dressings and mixes, soy sauce, etc. available, steak seasoning is Paleo-approved and makes a good dry rub all by itself. It even browns nicely and adds flavor to meats, fish, fowl, pork, and vegetables.

Seasoned Pecan and Walnuts: nuts tossed with a little melted olive-oil based margarine, with salt, pepper, garlic powder, and sugar,and toasted for 20 min. Sometimes I use Pam instead of margarine. I tried Stevia instead of sugar, but it changed the taste. I make several varieties, but I avoid Parmesan for my own snacking.

White Turkey Meat Roast with Gravy: (bought frozen)  I thawed the roast, removed it from the pan, seasoned the outside with steak seasonings, and baked it win a little chicken stock. The gravy is much too fatty, salty, and has too many other ingredients to be Paleo, so I won't eat it myself. I made a gravy with coconut milk, almond flour, cream of tartar, salt, pepper, chopped baked chicken, and boiled egg white. (Go for the whole cranberry relish instead of the gravy, or for both.)

Whole Cranberry Relish: cook 1-2 c. of rinsed whole cranberries in a c. of water, until the berries are tender and start splitting open (mash a little if you want softer berries.) If you have a fresh orange and a lemon, put their juice in the berry pan, and grate some of the peel into the mixture. If you don't--add almost any fruit juice you have, along with a little honey, syrup, or sugar. I like a touch of cinnamon or nutmeg or spple pie spice. (Jellied cranberry sauce has much more sweetener than homemade whole berry relish, but about the same as canned whole cranberry sauce.)

Turkey Pineapple Ham: Regular ham is allowed on the Paleo Diet, but I like turkey ham and it is available in a convenient 2-lb. roast size. Take the ham out of the plastic and wipe off the outside. (Cover the surface with slices of pineapple held in place with sharp toothpicks if you want it to look "traditional.") It is precooked, but bake until the turkey ham is hot inside, then slice. Serve with a sauce of chopped/diced/chunk pineapple, brown sugar or honey, margarine, and worchestershire
sauce.

Deviled Eggs:  Eggs are certainly on the Paleo Diet, and deviled eggs are possible with a few tweaks. Use mustard instead of mayo, or add in a little olive-oil based mayo. Pickle relish can have a lot of sugar, nitrates, and other additives, but I use it anyway. Pickle you make yourself, then chop, and add to pimento would work, but first you have to make the pickles. I sprinkle the tops of the boiled, stuffed eggs with one of the following: paprika, chili powder, Italian seasoning, chopped dried parsley or other herbs. I love to make many kinds of deviled eggs, but I can't figure out a good substitute for cream cheese or sour cream yet, so Paleo puts these on hold.

Sweet Potato Casserole: Whip cooked sweet potatoes with coconut milk, butter flavoring (like vanilla flavoring), and a little honey. Put in a casserole dish, then top with chopped pecans, milled flax seed, and some brown sugar. Marshmallows-no way.

No substitution will make these Paleo: Corn casserole with cream cheese and green chili peppers; macaroni and cheese; broccoli cheese casserole; marshmallow jello salad; English pea and diced cheese salad; pecan pie; pumpkin pie; buttermilk pie; coconut cake; etc. You can eat tiny portions, or go off-diet.

Salads, cole slaw, lots of green, yellow, red, orange vegetables--almost no limit.

A Paleo Thanksgiving may take a little more creativity, but no more work than the traditional preparation. Have fun, eat a good meal, and be very strict the next few meals (allowing for leftovers!)