Low carb feast

FOOD | Julianne Glatz

Well, it’s that time again. After all the holiday feasting, many folks (myself included) want to counter the effect of all those cookies, eggnog and other indulgences.

Over the years I’ve become convinced that the most effective way to lose weight is with a low carbohydrate diet. That said, your body – especially your digestive system – will thank you to not abandon produce altogether. Of course, for weight-losing purposes it’s good to stay away from starchy vegetables or those high in natural sugars. But there are lots of low-carb vegetables that will give you a balanced diet as well as enhance its variety: greens, fresh squash, all the kohl crops (broccoli, cabbage, cauliflower, Brussel sprouts) and even some root vegetables such as turnips.

Members of the onion (allium) family include species grown for their flowers, some of which are lily-like, hence the name of this soup I created years ago for a lowcarb menu. The frico crisps provide crunch, which can be lacking in low-carb diets. They’re not only good with this soup but also as a sort of cracker for snacking or to crumble on salads as croutons.

Creamy five lilies soup

• 4 c. sliced yellow or white onions, NOT super-sweet

• 1/2 c. sliced shallots

• 12 cloves garlic, sliced

• 6 T. unsalted butter, divided

• 2 c. leeks, white part only, thinly sliced

• 4 c. chicken stock, or other stock such as beef or vegetable

• Kosher or sea salt and freshly ground white pepper to taste

• Thinly sliced scallions

• 12 fricos, recipe follows In a large skillet, melt 4 tablespoons of the butter over medium high heat and stir in the onions, shallots and garlic. Cover the pan and let the vegetables sweat until softened and translucent, about 5 minutes.

Uncover the pan, reduce the heat, and continue to cook, stirring occasionally, until the vegetables are golden brown and caramelized, 15–30 minutes.

Add the stock to the pan and stir the bottom to scrape up any browned bits. Purée the mixture in a blender, food processor or with a hand held blender until creamy. Be sure the mixture is not hot if using a blender or food processor – it can “explode” with the heat.

Melt the remaining butter in the skillet and add the leeks. Cover the pan and let them sweat until translucent, then uncover the pan and continue to cook, stirring occasionally, until they are softened but not browned, about 5 minutes.

Return the puréed mixture to the skillet, season to taste with salt and pepper, and heat through. Serve in soup bowls, sprinkled with the sliced scallions, and with the fricos on the side.

Serves 6. Carbohydrates in total recipe: 64, approximately 10 1/2 per serving Frico, aka cheese crisps About 1 c. coarsely grated Parmesan, aged Asiago cheese, or other grating cheese, such as Pecorino Romano.

Heat a nonstick skillet over medium high heat. Sprinkle a heaping tablespoon of the grated cheese in a lacy circle. Remove to a paper towel when lightly browned and set. Repeat with the remaining cheese. Makes about 12.

The crust on this fish is another means of providing some crunch. The methods used to produce most farmed salmon is considered environmentally harmful, although there are exceptions. If I can’t find – or afford – wild salmon, I’ve found that trout is a wonderful alternative; it’s almost always farmed as well, but with sustainable practices.

Nut and seed crusted salmon or trout

• 4 6-8 ounce portions of skin-on salmon or trout filet

• 4 T. (1/4 c.) finely chopped skin-on almonds

• 1 T. coriander seeds

• 1 T. fennel seeds

• 1 T. cracked black peppercorns, or to taste

• Salt, preferably kosher or sea salt

• 1 egg white, beaten

• 2 T. unsalted butter

• 2 T. olive oil

• Lemon wedges for garnish Preheat the oven to 500 F. Check to make sure that there are no bones in the fish. If there are bones, it’s easiest to remove them with clean needlenose pliers.

Lightly crush the fennel and coriander seeds in a mortar and pestle or with a mallet or small skillet, being sure not to pulverize them. Combine with the almonds and peppercorns.

Lightly sprinkle the flesh side of the fish filets with salt then brush each with the egg white. Sprinkle the nut/seed mixture evenly over the filets so that they are completely coated, then gently press the coating into them with your fingers.

In a skillet large enough to hold the fish without crowding, melt the butter and add the olive oil over high heat. When the pan is hot but before the butter/olive oil isn’t smoking, place the fish into the pan, flesh side down. Let the filets sear, without disturbing them, for a few minutes – it might be as little as 2 minutes, depending on your stove’s heat – then lift up a corner of a filet. When the coating is nicely browned – be careful that it doesn’t get burnt – carefully turn the filets over, then place the skillet in the oven.

Roast the filets until cooked through or (preferred) slightly rare for about 2–5 minutes, depending on the thickness of the fish.

You can either serve the filets with their skin or easily slide a spatula between the skin and flesh leaving the skin behind. Serve hot, garnished with lemon wedges.

Serves 4. Carbohydrate: 8 total, 2 per serving. Note: the carbohydrates in this recipe come totally from the nuts and seeds. Actual carbohydrates will be less if not all the nut/seed mixture is used.

You may not think that zucchini has little or no flavor of its own. But this simple sauté proves otherwise. Stir-frying it over very high heat causes enough of the zucchini’s moisture to evaporate that its delicately delicious taste shines.

Simply scrumptious zucchini

• 2 T. unsalted butter

• 1 T. olive oil

• 4 c. young zucchini, cut into bite-sized cubes

• 1-2 tsp. salt

• Freshly ground pepper to taste Heat a large wok or skillet over high heat. When it is hot, add the butter and olive oil then immediately add the zucchini, tossing with a spoon or spatula to coat the cubes.

Sprinkle lightly with salt, while stirring/ tossing the zucchini constantly. Continue stir-frying until the zucchini is lightly browned.

Remove from the heat. Taste to see if the zucchini needs a bit more salt and add freshly ground pepper to taste. Serve immediately.

Serves 4. Carbohydrates: 12 total, or 3 per serving.

I mostly avoid sweets when watching carbs. But if I do get a yen for some, this fills the bill nicely. Unlike artificial sweeteners such as aspartame and Splenda, Stevia is derived from a plant and is all-natural. Like those artificial sweeteners, though, it has a very slight bitterness. That makes it especially good to pair with chocolate, whose bitter component obscures that of the Stevia.

Chocolate almond macaroons

• 1/2 c. egg whites, at room temperature

• Pinch of cream of tartar

• 2 drops almond extract, optional

• Pinch of salt

• 1/4 c. cocoa, preferably Dutch process

• 1/2 c. Stevia

• 1 c. lightly toasted ground almonds Preheat the oven to 325 F. In a mixer fitted with a whisk attachment, beat the egg whites until frothy. Add the pinch of cream of tartar and the almond extract, if using, and continue to beat until the egg whites hold firm peaks.

In a small bowl, mix together the salt, cocoa and Stevia until no lumps remain. Gently fold the cocoa mixture into the egg whites. Before it is completely incorporated, add the ground almonds and fold in JUST until combined.

Drop the mixture by leveling tablespoonfuls onto a nonstick baking sheet lightly sprayed with cooking spray or lined with parchment paper or a silicone baking mat. Bake for about 20 minutes, until the macaroons are set.

Makes 24. Carbohydrates for total recipe: 34, less than 1 1/2 per macaroon.

Contact Julianne Glatz at [email protected].