Dairy Free Alfredo Sauce

I finally had in depth functional medicine GI tests done and discovered that besides SIBO I had H. pylori. Oddly, once the H. pylori was cleared up with antibiotics, my dairy sensitivity returned. Now I’m back on on dairy free diet and once again experimenting with cheese substitutes.

I made a faux Alfredo sauce (fauxfredo) with cashew yogurt and sesame paste to go with spaghetti squash for lunch the other day & it turned out surprisingly well. It would also be good as a faux cheese sauce over steamed vegetables, as a nacho cheese substitute, a spread on sandwiches or wraps, and as a cheese fondue substitute.

1/2 cup dairy free plain yogurt
1/4 cup tahini
1 Tbs Shiro miso paste
1 Tbs nutritional yeast powder
1/2 tsp granulated garlic
1/4 tsp white pepper
1/4 tsp salt
dash of cayenne pepper (optional)

Add ingredients to a small sauce pot on medium low heat. Whisk together until smooth and heated through, about 5-7 minutes. Serve over pasta or vegetables or use chilled as a faux cheese spread.

Posted in Dairy Free, Gluten Free, Grain Free, LCHF, Sauces, Specialized Diets, Vegan | 1 Comment

Offal Dirty Cauliflower Rice

I seem to be on a mission to adapt every savory rice dish that pops in my head to a low carb, grain free cauliflower version. Today I experimented with dirty rice. My version is offal forward because I have a lot of it in my freezer. Traditionally pork sausage or ground beef and chicken liver or chicken gizzards are used. I skipped the pork or beef in favor of chicken liver, hearts, and gizzards but it would be easy to adapt this recipe to fit your tastes and available ingredients.

I simmered the hearts and gizzards in seasoned water for approximately 30 minutes while I was prepping the vegetables before straining them and grinding them in the food processor. I also quickly pan seared the liver in bacon fat before pureeing them in the food processor. Precooking the offal makes assembly of the whole dish easier and faster.

I made my own creole seasoning from herbs & spices I had on hand. I used a teaspoon as 1 part when making it since 3 tsp = 1 Tbs. Salt can be reduced or eliminated, but I prefer it with the salt to balance out the heat. I’m looking forward to using it on pork and fish dishes.

Creole Seasoning

6 parts salt (optional)
6 parts sweet paprika
3 parts granulated garlic
3 parts granulated onion
2 parts cayenne pepper
1 part black pepper
1 part white pepper
1 part dried oregano
1 part dried parsley
1 part dried thyme

Combine all ingredients in a small bowl and whisk together until well combined. Store in a sealable glass spice or canning jar.

Offal Dirty Cauliflower Rice

1 head cauliflower, riced or grated (3-4 cups)
1 lb chicken livers
1/2 lb chicken hearts, cooked & ground
1/2 lb chicken gizzards, cooked & ground
4 cloves garlic, minced or pressed
3 green onions, sliced
2 carrots, diced small
2 stalks celery, diced small
2 bay leaves
1 onion, diced
1 bell pepper, diced small
1 jalapeno, finely diced
1/4 cup fresh parsley, minced
2 Tbs bacon fat or lard
2 Tbs creole seasoning (see above)
1 Tbs chicken bouillon (optional)
2 tsp fresh thyme leaves

Rinse, clean, and dry chicken livers. In a large sauté pan melt bacon fat or lard on medium high. Add livers to the sauté pan. Cook for approximately 2 minutes on each side, so they’re still rare in the center. Remove from the pan and set aside. Add onion, garlic, celery, carrots, bell pepper, and jalapeno to the pan. Reduce heat to medium low and saute the vegetables until the onions are translucent and the carrots and celery are partially cooked. Add the ground gizzards and hearts, cauliflower, bay leaves, creole seasoning, fresh thyme, and bouillon. Stir well and cook until the vegetables are cooked through. Puree the livers in a food processor or chop finely. Remove the bay leaves from the pan and add liver, parsley, and green onions. Stir until well combined. Remove from heat and serve.

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Low Carb Shrimp & Vegetable Pad Thai

I love Pad Thai but since becoming sensitive to rice it’s been off my menu. Then I discovered tamarind pods in the produce section of my local Walmart and decided to make my own rice-free, low carb version. I shelled the pods, soaked them in hot water, removed the seeds, and strained the remaining sauce to remove the fibers. It’s a little thinner than tamarind paste, but works well in Pad Thai sauce as long as I cook down the sauce.

I’ve made several batches of shrimp Pad Thai, twice with low carb tofu shirataki fettuccine style noodles and once with sweet potato “noodles.” Ribbons of carrots or zucchini are also options, though in my opinion the shirataki noodles work best because they have little flavor on their own and a texture similar to rice noodles. The best suggested way to prepare regular shirataki noodles is to drain and rinse them well in a colander, boil them in water for 2-3 minutes, drain and cook them in a hot dry pan for several minutes to remove most of the water. With the tofu shirataki noodles, I drain and rinse them well in colander under cool water and pat them dry with paper towels before adding them to my Pad Thai.

Banana flowers are a traditional vegetable in Pad Thai; artichoke hearts are a good substitution for them. I buy frozen artichoke hearts and defrost them in the refrigerator before adding them in dishes. Other options are baby bok choy or Brussel sprouts.

Pad Thai sauce has pretty simple ratios: 1 part palm sugar, 1/2 part tamarind paste, 1/4 part fish sauce, plus salt. Making it low sugar & low carb changes those ratios quite a bit, though I’ve also made it with wildflower honey rather than palm sugar & it was amazing. Coconut sugar could also be used to preserve the ratios if you’re not too concerned about carbohydrates. My recipe below uses a combination of stevia-erythritol blend, stevia extract, & molasses. The stevia-erythritol blend doesn’t dissolve as well as it should when used alone and the molasses gives it an extra depth of flavor similar to palm sugar. Be aware that tamarind reacts to metal, so use glass or plastics when storing it.

Low Sugar Pad Thai Sauce

1/2 cup tamarind paste
1/4 cup fish sauce
1/4 cup stevia-erythritol blend
1 tsp salt
1/2 tsp stevia extract
1/2 tsp molasses

Combine all ingredients in a non-reactive bowl or jar. Stir until well-combined. Unused portions can be refrigerated or frozen for later use.

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Low Carb Shrimp and Vegetable Pad Thai

12-16 large raw shrimp, deveined & peeled
2 7-8oz packages of tofu shirataki noodles
2 eggs, beaten
6 oz artichoke hearts, quartered
6 oz snow peas, diced
6 oz bean sprouts
2 carrots, diced
4 green onions, sliced
3 cloves garlic, minced or pressed
1/2 cup low sugar Pad Thai sauce (recipe above)
2 Tbs avocado oil
1 Tbs red pepper flakes
lime wedges
peanuts, roasted and chopped
green onion

Marinate shrimp in avocado oil, garlic, and red chili flakes in the refrigerator for 2-6 hours. In a large sauté pan pour out the shrimp marinade and heat on medium have until the garlic is sizzling. Add shrimp in a single layer. Cook each side of the shrimp until pink and no longer translucent, about 2 minutes. Use tongs to turn and remove cooked shrimp from the pan. Set shrimp aside. Add Pad Thai sauce and carrots to the pan. Cook until the carrots are partially cooked. Drain, rinse thoroughly, and dry the tofu shirataki noodles. Add the noodles, artichoke hearts, and snow peas to the pan. Use tongs to cover the noodles in sauce and distribute the vegetables. Cook until most of the liquid is gone and the artichoke hearts and carrots are cooked through. Add the beaten eggs, toss with tongs until cooked through. Remove from heat and add green onion, bean sprouts, and shrimp. Thoroughly combine the Pad Thai with tongs. Serve with wedges of lime, chopped peanuts, and green onion as garnish. Makes approximately 4 servings.

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Coconut Cashew Cauliflower Rice

I made this cauliflower rice dish to go with Thai green curry. It’s missing the acidic element of my cilantro lime cauliflower rice, but it offers more of a textural difference. Toasting the coconut shreds is optional.

1 head cauliflower, grated or finely chopped (3-4 cups)
3 green onions, sliced
1 cup unsweetened coconut shreds
1/2 cup toasted cashews, chopped
2 Tbs full fat coconut milk
1 Tbs coconut oil
2 tsp salt
1 tsp white pepper (optional)

In a large sauté pan combine coconut oil and coconut milk and heat on medium high until melted. Add cauliflower, coconut shreds, salt, and white pepper. Sauté until the cauliflower is cooked through, 10-15 minutes. Remove from heat and stir in the green onion and cashews. Serve with Indian, Southeast Asian, South American, or Caribbean dishes as an alternative to coconut rice.

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Almond Parmesan Crusted Oven Fried Chicken

I made a version of this recipe earlier this week, only I tried pan frying the chicken before finishing it in the oven. Pan frying didn’t work as most of the breading fell off the chicken. I re-worked the recipe for oven frying instead. I’ve had good luck with oven frying other traditionally pan fried foods. The trick is spraying the breaded chicken with cooking spray. I use avocado or coconut oil cooking spray, though olive oil spray would work just as well.

I used the thighs, legs, and wings from a home raised chicken, but increased the ingredients to include the breasts in the recipe below. I recommend using bone and skin-on pieces of chicken for moisture and flavor. Baking times will change for boneless chicken pieces, though temperatures remain the same.

I made sour milk from heavy cream and lemon juice to replace buttermilk. Buttermilk can be used if it’s available to you. Plain whole milk yogurt is another option. Grated Parmesan cheese can be ground fine in a food processor if necessary.


I served my pan fried and then baked chicken with almond flour and cheddar biscuits (recipe from the low carb/keto book “Eat Rich, Live Long”), and a green salad.

8 pieces chicken
2 eggs, beaten
1 1/2 cups heavy cream
3/4 cup almond flour
3/4 cup finely grated Parmesan cheese
1 Tbs lemon juice
1 tsp dried thyme or Italian seasoning
1 tsp salt
1/2 tsp ground cayenne pepper
Avocado or coconut oil cooking spray
Salt & black pepper

Liberally salt and pepper chicken pieces and place in a shallow bowl or pan with pieces not overlapping. Mix together heavy cream and lemon juice and pour over the chicken. Roll the chicken in the sour milk mixture until coated. Cover and refrigerate for 2-8 hours. Once chicken has marinated for desired length of time, preheat oven to 350°F. Prepare a half sheet pan (18″x13″) with foil and a wire rack. Spray the rack with cooking spray to reduce sticking. In a shallow bowl or pan, beat two eggs together with a couple tablespoons of marinade. In another shallow bowl or pan, whisk together almond flour, finely ground Parmesan cheese, salt, herbs, and cayenne pepper. Dip chicken pieces in the egg and then dredge in the seasoned flour and cheese mixture. Set each piece of breaded chicken skin side up on the wire rack prepared baking sheet. Once each piece of chicken is on the baking sheet, liberally spray the top of the chicken with avocado or coconut oil cooking spray. Bake on the middle rack of the oven for 60-75 minutes, until the chicken is golden brown and a thermometer inserted near the bone of the chicken reads at least 165°F for the breasts and 170°F for the thighs. Remove from the oven and serve.

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Cilantro Lime Cauliflower Rice

I made chicken & vegetable korma the other night using a great spice & simmer sauce from Tasty Bite. It included a marninade for the meat, a dry spice packet for toasting in oil, and a simmer sauce. Instead of rice to serve it over I made cauliflower rice using grated cauliflower from my mom’s garden we froze last fall. It was easy & complemented the korma perfectly.

1 head cauliflower, grated or diced fine (about 3-4 cups)
3 green onions, sliced
1/4 cup cilantro, diced
1 Tbs avocado or coconut oil
juice of one lime
1 tsp salt

Heat oil in a large sauté pan on medium high heat. Add cauliflower and salt and stir frequently until cooked through, about 10-15 minutes. Add lime juice and stir until well combined and the most of the liquid has evaporated. Remove from heat and stir in green onion and cilantro. Serve as an alternative to rice with Indian or Mexican dishes.

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Tahini Dressing

While looking up information on nigella seeds I came across a recipe for roasted broccoli with tahini sauce. I liked the idea since I love anything that uses sesame, but instead of a warm sauce, decided to try it in a cold application as a salad dressing. It worked great in broccoli slaw and on a green salad. It tastes reminiscent of hummus only without the chickpeas. I expect it’ll work well as a low carb hummus replacement with a little less water used to thin it out to dressing consistency. Nigella seeds, which taste a little like bitter onion and are sometimes marketed as onion seeds, are an optional ingredient. A tablespoon of minced or grated shallot can be used as a replacement, if desired.

1/2 cup tahini
1/2 cup water
1/4 cup extra virgin olive oil
Juice of one lemon
2 cloves garlic, minced or pressed
1 tsp nigella seeds (optional)
1/2 tsp ground cumin
1/2 tsp salt
1/4 tsp ground cayenne pepper

In a small bowl, blend tahini, lemon juice, and olive oil until smooth. Add garlic, nigella seeds, cumin, salt, and cayenne pepper. Stir until combined. Slowly add water and stir until it reaches the desired consistency, thicker for dip and thinner for dressing. Cover and refrigerate for a couple of hours to allow the flavors to develop. Serve with roasted or raw vegetables or as a salad dressing.

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Greek Cauliflower Couscous

I’m not sure why it took me so long to make a Greek inspired cauliflower “couscous” dish since I love Greek flavors. I used a pre-packaged crumbled cauliflower stir fry blend that included broccoli, carrot, & onion, but wrote this recipe as if I used plain riced cauliflower. Broccoli and onion can be added if you wish. I diced most of my vegetables to match the small size of the cauliflower crumbles so they’d cook more evenly. The tomatoes were an exception. This can be served warm as a side dish or cold as a salad.

1 lb cauliflower, riced or diced finely
1 small carrot, finely diced
1 small zucchini, finely diced
1/2 yellow or orange bell pepper, finely diced
14-16 Kalamata olives, pitted and sliced
10-12 cherry tomatoes, quartered
3 spring onions, sliced, white bulb separated from green tops
2 oz feta cheese, crumbled
3 Tbs flat leaf parsley, minced
1 Tbs olive oil
1 sprig oregano, minced
Juice from half a lemon
1/2 tsp salt
1/2 tsp black pepper

In a large sauté pan, heat olive oil. Add spring onion bulb slices, yellow pepper, carrot, and cauliflower. Sauté on medium high until vegetables are tender, stirring often. Add zucchini, olives, tomatoes, lemon juice, salt, and pepper. Remove from heat once zucchini and tomatoes are soft. Stir in oregano, parsley, and spring onion tops. Add feta cheese crumbles right before serving.

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Salmon Patties with Farmer’s Cheese

I get way too many ideas for new dishes from watching cooking shows. Yesterday crab beignets got me thinking about adapting my dry cottage cheese donut recipe for seafood. I had canned salmon and queso fresco on hand so I tried it tonight. It worked out great. I used preserved lemon in it since I always have some in my refrigerator, but wrote up the recipe with lemon zest and salt because they’re more common ingredients. If you can’t find fresh farmer’s cheese or its Mexican equivalent, queso fresco, then regular small curd cottage cheese that has been rinsed and patted dry with paper towels can be used. Feta cheese crumbles would also be good, though it’s saltier than farmer’s cheese so the salt content may need adjusting. I prefer to pan fry foods in lard because of the taste it imparts, but avocado oil, olive oil, coconut oil, or ghee are all good natural fats for frying. I served it with a caper and preserved lemon tartar sauce I made using black garlic avocado oil mayo and a simple green salad.


1 14.75oz can salmon, drained and flaked
1 cup farmer’s cheese, crumbled
1/3 cup flaxseed meal
3 eggs
1 shallot, minced
2 Tbs fresh parsley, minced
2 tsp dried dill
2 tsp lemon zest
1 tsp salt
1 tsp black pepper

Add about a half inch of oil or fat to a deep sauté pan and turn on medium high until it reaches 350°F. While the oil is heating, combine all ingredients in a medium bowl and mix until combined but not overly mixed. Form into 6 equal patties, about 1/3 cup of the salmon and cheese mixture for each. Once the oil is up to temperature, pan fry the patties until deep golden brown, about 4-5 minutes on each side. Don’t over crowd the pan; two batches may be required. Remove from pan and drain on paper towels to remove excess oil. Serve with favorite tartar sauce.

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Multi-seed Crackers

Sometimes I really miss salty, crunchy snacks like popcorn & chips with my low carb eating pattern so I tossed together ingredients I had on hand and made multi-seed crackers.


They turned out great, super crunchy & not as crumbly as I expected. I used raw seeds I had stored in my freezer & a no-salt herb blend from my spice cupboard. Use what you have and like. Other types of seeds would well work in this recipe: flax seeds, chia seeds, pepitas, etc. I recommend using hemp hearts (hulled hemp seeds) if you don’t like the extreme crunch of whole hemp seeds. Decrease the amount of salt in the recipe if you use already salted seeds. I tried pressing the dough out without the egg first but it didn’t hold together well enough so I had to rework it. An egg free version would probably work by doubling the amount of flaxseed meal, using boiling water, and allowing the dough to rest for 30 minutes before pressing into the pan.

1 cup raw sunflower seeds
1 cup whole hemp seeds
1 cup raw white sesame seeds
1/2 cup water
1/4 cup flaxseed meal
1 egg
1 Tbs herb blend of choice
2 tsp salt

Preheat oven to 350°F. Prepare a baking sheet with parchment paper or a silicone baking mat. Mix dry ingredients in a large bowl and stir to evenly distribute flaxseed meal, herbs, and salt. Add water and egg. Stir until all the ingredients are well combined. Pour out onto prepared baking sheet and press out evenly with the back of a spoon to about 1/4 inch thick. It may not cover the full baking sheet. Square up the exposed edge as best as possible. Use extra parchment paper or a second silicone baking mat to further press down seeds. Cut into small squares approximately one inch by one inch with a pizza cutter or knife. Bake for 40-45 minutes until light golden brown. Remove from oven and allow to cool for 10 minutes before carefully breaking apart crackers on the cut lines. Store in an air tight container once completely cooled. Makes approximately 64 crackers.

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