Salmon Kabayaki - Low Carb Meal of the Week - Gluten Free

Salmon Kabayaki
serves 4



1 pound salmon, cut into 4 fillets (patted very dry to avoid oil splattering)
1 cup Plum Sweet & Sour Sauce
1 tablespoon extra Virgin olive oil
1 tablespoon grapeseed oil

1. In a small saucepan over medium heat, warm the sauce
2. Place oils in a large frying pan over high heat
3. Place salmon in frying pan, do not allow fillets to touch each other
4. Fry for 2 minutes until the bottoms are browned
5. Brush sauce on the fillets
6. Flip salmon over and brush top of the other side, then fry for another minute or 2 until fish flake
    
7. Nutritional Info
   • Servings Per Recipe: 4
   • Amount Per Serving
   • Calories: 302.2
• Total Fat: 16.0 g
• Cholesterol: 80.5 mg
• Sodium: 3,213.5 mg
• Total Carbs: 7.5 g
• Dietary Fiber: 0.0 g
• Protein: 28.8 gs easily and is cooked through

Orange Broccoli

• 2 pounds fresh broccoli florets

• 5 tablespoons butter, cubed
• 1/4 cup orange juice
• 1 teaspoon grated orange peel
• 1/2 teaspoon salt
• 1/3 cup slivered almonds

1. Place 1 inch of water in a saucepan; add broccoli.  Bring to a boil.
2. Reduce heat; cover and simmer for 5-8 minutes or until crisp-tender.
3. Drain and keep warm.
4. In the same pan, combine the butter, orange juice, orange peel and
5. salt; heat until butter is melted. Return the broccoli to the
6. saucepan; toss to coat. Transfer to a serving bowl; sprinkle with
7. almonds. Yield: 6 servings.  

Nutrition Facts: 1 serving (1/2 cup) equals 166 calories, 13 g fat (6 g saturated fat), 26 mg cholesterol, 334 mg sodium, 10 g carbohydrate, 5 g fiber, 6 g protein.

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Fruits and Vegetables

Consider a Quarterly, Three Week, Low-Carb Fast

**NOTE**  A weeks worth of menus with recipes are found below!

What's all this about a low carb fast. Typically a 'fast' is a way to cleanse, rest, heal your body and a low carb fast is no different. What we are trying to accomplish is to remove sugar and high glycemic carbs from your diet to give your body a rest from the on slot of all that insulin rushing through your body which makes your body turn insulin resistant just to survive.



When a fellow blogger suggested this proposition I was very curious. As a Type 2 diabetic I do not like taking pills and getting the side effects from them. I wondered..........was it possible to reduce the carbs enough to stabilize my blood sugars? What I found out was amazing.

First I want to say that I am not a Physician and what I have to say in this article should not be construed as me taking the place of your Physician. Please see your Dr before making any dietary changes.

I discovered several things about this type of fast. First of all, after several days on the diet I did see a huge change for the better in my blood sugar control. It was amazing. I haven't made it through a complete 21 day fast but I'm going to do some additional research and go for it.

It is important to remember that while weight loss might be a great side effect of this fast, it is not the goal. The goal of this fast is to cleanse, heal and rest your body systems. Great care should be used when beginning this fast, during the fast and in ending the fast. If you are diabetic remember to watch your blood sugars carefully.

Some Things I've Learned

Pickled Cucumber Salad

12 cups unpeeled cucumbers, thinly sliced (I like to use the small english type)

2 cups green peppers, chopped
2 cups onions, chopped
1/2 cup Kosher salt
4 cups sugar
4 cups pure apple cider vinegar
1 tablespoon celery seed

Combine cucumbers, peppers, onions and salt with lots of ice cubes, let stand 2 hours and drain.

Mix Sugar, vinegar and celery seed and combine with cucumber mixture.

Refrigerate in covered jar (will keep for up to a year-stir once a month)

Eat as a cucumber salad

Fresh Salsa

Do you ferment in your kitchen?  Have you even heard of it?  Do you think it's to much work?

Previously I had only made some Sauerkraut a few times because my grandmother did.  Now I've tried several ferments and actually keep some ferments in my refrigerator all the time now.  The Fresh Salsa below is one of my favorites.  It will keep for several months in your refrigerator and it took only 30 minutes to prepare!.  Really!

Before you start the first and most important key to great fermented products that keep for weeks and even months in your refrigerator is to us CLEAN surfaces, CLEAN equipment and CLEAN containers.

Fermented Foods?

Just what is a condiment?  Historically condiments on the table were some type of pickled or fermented food..........




There are a variety of different fermented foods available to supplement our daily diet. Why should we seek to supplement our daily diet with fermented foods?

 

Simply speaking,  supplementing our diet with fermented foods can help to reduce high cholesterol levels in our blood, it strengthens and supports our digestive by adding pre and probiotics plus fermented foods enhance our immune systems---by helping our bodies to fight off and prevent diseases.

 

Some of the most familiar fermented foods are pickles, sauerkraut and yogurt.  The basic problem is that all of these products when mass produced are woefully lacking in all the the above benefits of the very foods you think will be helping.  They cannot be made the same and have the same benefits when they are mass produced with extra ingredients to rush the process and/or loaded with sugar or sugar products.  All are heated to the point that the pre and probiotics have all but disappeared.

 

What Is a Fermented Food?

Budget Saving Menus

Saving money in your budget doesn't only mean cutting back but it mostly means being good stewards of the resources that God has provided.  That's why when I begin to plan the next week or two of meals I take a look first at what I have on hand.

Sometimes planned meals just don't work out and I have to do a quick substitution so I often have a few things purchased that I didn't use.  Menu plan below.

As I go through this post please remember that we grow all our own grass-fed, free-range meats and our freezers are generally full of anything we might need.

This week I have some things in the frig (or will have after Christmas Day) that need to be used up:

Wine-Braised Short Ribs with Vegetables

3 medium carrots peeled
2 medium parsnips peeled
2 stalks celery
2 pounds beef short ribs
1/4 teaspoon salt
1/4 teaspoon salt
1 teaspoon oilive oil
1 large onion chopped
2 tablespoons chopped parsley
1 cup red wine
1 cup diced tomato
4 cloves garlic
9 inches fresh rosemary sprig
1 tablespoon lemon juice
1 pound Broccoli florets

1. Preheat oven to 375 degrees
2. Julianne carrots, parsnips and celery in 3 inch lengths.
3. Sprinkle short ribs all over with salt and pepper.  Heat olive oiil in 6-8 quart pot over med-high heat.  Brown ribs in oil in skillet on both sides, 5 minutes per side.  Transfer to roating pan.  Pour fat from pot and reserve.
4. Add 1 tablespoon fat or olive oil to skillet.  Add onions, stirring often, until lightly browned (8-10 min).  Spoon over ribs.  Add additional tablespoon fat or olive oil to pot with vegetables.  Cook, stirring often until golden (5-6 min).  Spoon into seperate bowl with uncooked broccoli, sprinkle with chopped parsley, salt and pepper.
5. Pour wine, tomatoes and remaining parsley into skillet.  Be sure to scrap the bottom.  Bring to boil over high heat. Pour over ribs, Scatter garlic cloves and rosemary on tip.  Cover tightly.  Braise in oven for 2 1/2 hours, turning meat every hour.
6. Add vegetable mixture to rib mixture in pan.  Cover and bake 25-30 minutes.

This is great served with mashed potatoes and Horseradish Beet Sauce.

Beef Cauliflower Casserole

1/2 head medium cauliflower
1/2 lemon
1 pound grass-fed ground beef
1 onion, chopped
1 tablespoon Ketchup
1/4 cup hot water
1 bell pepper, chopped
1 large tomato, chopped
salt and pepper
1 cup Parmesan Cheese

1. Cut cauliflower into bite-sized florets.  Put in pot with half lemon.  Cover with water and boil until florets are tender, but not mushy (15 min usually works).  Drain and reserve.
2. Place gound beef in skillet with a little oilve oil and the onion and pepper.  Stir and cook until meat looses it's pink color.  Add tomato.
3. Mix the Ketchup with the hot water.  Pour into skillet, cover and cook for 10 min.
4. Add salt and black pepper.  Corr for additional 10 minutes.
5. Prehet oven to 350 degrees.
6. Place cauliflower into baking dish when they are still hot.  Toss with 1/2 cup grated parmesan cheese.  Allow cheese to melt into cauliflower.
7. Ladle ground beef mixture over cauliflower.  Bake 20 minutes.
8. Cover with remaining cheese and bake an additional 5 minutes.

Great Mashed Potatoes

The Great Potato Cooking Hint

Did you know that you can peel and cut your potatoes up and put them in your pot of salted water well ahead of meal time? In fact, you can do this up to two days ahead if you are planning a huge meal and need the extra time on cooking day.  My mother taught me to just quarter the potatoes and the cook time was sometimes over thirty minutes.  Now I cut my potatoes in one inch or so cubes.  This reduces the cook time to 10-15 minutes. 

• Always put your potatoes in cold water immediately after peeling and cutting to avoided the dreaded brown potato.
• Always begin cooking your potatoes in cold water.
• Always salt your cooking water.  This will be the only time to get some seasoning in those spuds.

Creating Smooth Mashed Potatoes