Tuesday, October 20, 2009

Low Sugar, Low Carb Menus

This post is for a friend of mine back in Ohio who has had some recent health issues. Cancer then type 2 diabetes. How is that for a one-two punch? I have had some bad times lately, but I guess it doesn't even come close to that diagnoses.

He asked me if I had any low carb recipes. I am not much of a structured recipe person--even when I bake--it all comes down to ratios--but I can certainly give you some ideas to work with. I am hoping I can post one full menu a week for you and wifey!


Starter: Miso Soup
3 cups water
2 tablespoons miso
1 green onion, finely minced
1/2 cake tofu, cut into 1/2 inch cubes
2-3 fresh mushrooms, thinly sliced
1/2 teaspoon sesame oil

Saute onions in the oil. Add 2 1/2 cups water. Dissolve miso in 1/2 cup water and add to pot. Bring to a boil. Lower heat, add mushrooms and tofu if desired. Serve. Alternatively, there are several premade misos in the grocery store.


Main: Ahi Tuna & Avocado
Go to Whole Foods and get a couple fillets... I don't know if you have a grill, but marinade the fillets (20 mins) in some lemon, garlic, cilantro.

For the avocado, peel about 2-3 and combine in a food processor with 2 Tbs olive oil, 2 Tbs lemon juice, cilantro, 1 chopped scallion, salt, 1 Tbs spicy mustard.

Sear the fillets, if you get sushi grade tuna, I would leave them rather pink in the middle.


Side: Jicama Slaw
1 large jicama, peeled and finely shredded
1/2 Napa cabbage, finely shredded
2 carrots, shredded
1/2 cup freshly squeezed lime juice
2 tablespoons soy sauce
1 tsp sesame oil
1 Tbs splenda
2 Tbs sugar free orange marmalade (smuckers makes this)
pepper, salt
1/4 cup finely chopped cilantro leaves

Directions: Place shredded jicama, cabbage, and carrots in a large bowl. mix the soy sauce, sesame oil, splenda, and marmalade together in another small bowl. Pour the dressing over the shredded veggies and toss to coat well. Fold in the cilantro. Season with salt and pepper, to taste.

Side: Edamame Hummus (Food Network recipe)
1/2 lb frozen shelled edamame (green soy beans), about 1 1/2 cups
1/4 cup tahini (sesame paste)
1/4 cup water
1/2 teaspoon freshly grated lemon zest
1 lemon (about 3 tablespoons), juiced
1 clove garlic, smashed
3/4 tsp kosher salt
1/2 tsp ground cumin
1/4 tsp ground coriander
3 Tbs extra-virgin olive oil
1 Tbs chopped fresh flat-leaf parsley

Serve with raw veggies or this bread. Excellent!

Dessert: Green Tea Cheesecake

For Crust:
1 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
1 cup ground almonds
1/4 cup light whipped butter or light buttery spread melted & mixed with 2 tbsp. water
3 tbsp. Splenda
1 tsp. cinnamon

For Filling:
2 (8 ounce) containers cream cheese, softened
2 eggs, beaten
1 cup Splenda
1 tablespoon green tea powder
2 teaspoons vanilla extract

Preheat oven to 325 degrees.

Combine all crust ingredients and mix thoroughly. Spray a springform pie pan (about 9" wide) lightly with nonstick spray -- make sure to get the sides as well as the bottom.
Then evenly distribute crumb mixture, using your hands or a flat utensil to firmly press and form the crust along the bottom of the pan. Set aside.

Blend room temperature cream cheese, eggs, splenda, green tea powder, and vanilla with a mixer, and pour into prepared crust. Bake for 25 mins or until set up.

My Goal: To post one full menu for you a week. Hope you liked this one and might be able to use it. I think you can find everything in Ohio now. I know when I lived there it was hard to find jicama and green tea powder and such, but I think everything can be found at Whole Foods or Trader Joe's. Please email me if you have any questions!! xoxoxo

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