Low Carbohydrate

Cabbage Soup

Cabbage Soup

jmckenziend
Cabbage Soup
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Cabbage Soup

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

20

minutes
Cooking time

45

minutes

Ingredients

  • 1 tbsp organic coconut oil

  • 2 small cloves garlic, minced

  • 1/3 cup onion, finely minced

  • 5 cups cabbage, chopped

  • 2/3 cup carrot, chopped

  • 1/3 cup celery, chopped

  • 4 cups chicken or vegetable broth

  • 1 tsp salt (adjust to taste)

  • 1/2 tbs dried or fresh parsley

  • 1 tbsp tomato paste

  • Dash of celery seed

Directions

  • In a soup pot, melt coconut oil and sauté the garlic and onion until softened.
  • Add in cabbage and carrot.
  • Cook on medium heat until cabbage and carrot are softened, about 10 minutes. Stir often.
  • Add celery then continue to fry for about 5 minutes.
  • Add broth, spices and tomato paste.
  • Reduce heat to a low simmer for about 1/2 an hour.

Notes

Blueberries with Lemon Cream

Blueberries with Lemon Cream

jmckenziend
Blueberries with Lemon Cream
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Blueberries with Lemon Cream

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

10

minutes
Cooking time

0

minutes

Ingredients

  • 4 ounces cream cheese or ricotta

  • 3/4 cup unsweetened plain or vanilla yogurt

  • 1 teaspoon honey

  • 2 teaspoons freshly grated lemon zest

  • 2 cups fresh blueberries

Directions

  • Using a fork, break up the cheese in a medium bowl.
  • Drain off any liquid from the yogurt; add yogurt to the bowl along with honey.
  • Using an electric mixer, beat at high speed until light and creamy.
  • Stir in lemon zest.
  • Layer the lemon cream and blueberries in 4 dessert dishes or wineglasses.
  • If not serving immediately, cover and refrigerate.
Blueberries & Greens Smoothie 

Blueberries & Greens Smoothie 

jmckenziend
Blueberries & Greens Smoothie 
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Blueberries & Greens Smoothie 

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

10

minutes
Cooking time

40

minutes

Ingredients

  • 1 c almond or soy milk

  • 1 c frozen blueberries

  • 1 c baby spinach

  • 1 scoop favorite protein powder or 100 g soft tofu or 100 g Greek yogurt

  • 1 tsp ground flax

  • 1 tsp cinnamon

  • (Optional) 1 tsp matcha

  • (Optional) frozen banana

Directions

  • Blend all the ingredients in the blender until smooth.

Notes

  • Variation: Add ½ of a mango to the ingredients, use extra water adjust consistency.
Barbecued Thai Veggie Skewers

Barbecued Thai Veggie Skewers

jmckenziend
Barbecued Thai Veggie Skewers
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Barbecued Thai Veggie Skewers

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

1

hour 
Cooking time

10

minutes

Ingredients

  • 1 c coconut milk

  • 1 lemon grass, chopped finely

  • 3 tbsp tomato puree

  • 1 tbs coconut aminos

  • ¼ cup tamari

  • 1 garlic clove, chopped

  • Veggies

  • 1 carrot, chopped

  • ½ red pepper, sliced in fourths

  • ½ zucchini sliced

  • ½ red onion sliced in pieces

  • 4 wooden skewers, soaked in water

Directions

  • THE MARINADE
  • Blend all the ingredients in a blender or just mix it by hand in a bowl until everything is mixed and smooth. Set aside.
  • THE SKEWERS
  • Skewer the vegetables in any order desired.
  • Brush the vegetable skewers with the marinade.
  • Save the remaining marinade and heat it to use it as a sauce to the skewers later.
  • Put the skewers in the fridge for about 30 minutes to soak the marinade.
  • Cook on a preheated grill (225C/437F) until the vegetables are tender and have some colour.
  • Brush the veggies a couple of times during the cooking .
  • Heat the sauce.
  • Serve the skewers on quinoa or rice, with the sauce and a green salad.

Notes

Barbecued Rainbow Trout & Spinach Salad

Barbecued Rainbow Trout & Spinach Salad

jmckenziend
Barbecued Rainbow Trout & Spinach Salad
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Barbecued Rainbow Trout & Spinach Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

40

minutes
Cooking time

20

minutes

Ingredients

  • 4 lb rainbow trout

  • 1 onion, chopped

  • 2 leeks, chopped

  • 1 c spinach

  • 1/2 c shredded carrot

  • 1/2 cup sprouts

  • 1/2 c flax seeds

  • 1 tsp lemon juice

  • dash sea salt

  • 1 tsp dill

  • 1/2 avocado

  • 1 tbs olive oil

Directions

  • Fill cavity of fish with chopped onions and leeks.
  • Sprinkle lemon juice over fish, along with dill, salt and garlic.
  • Wrap fish in foil.
  • Barbecue fish approximately 10 minutes each side or until fish flakes easily.
  • Toss spinach, sprouts and shredded carrots. Combine with olive oil, flax seeds, avocado and sea salt.
  • Serve trout with salad.
Baked Halibut with Mint Artichoke

Baked Halibut with Mint Artichoke

jmckenziend
Baked Halibut with Mint Artichoke
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Baked Halibut with Mint Artichoke

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

3

servings
Prep time

30

minutes
Cooking time

20

minutes

Ingredients

  • 1 lb. fresh halibut

  • 1 fresh lemon

  • 2 Tbs. olive oil

  • 1 Tbs. paprika

  • 6 small artichokes

  • 1 tsp of mint leaves

  • 1 tbsp of parsley

  • 3 tbs of olive oil

  • ½ tsp of sea salt or to taste

Directions

  • Halibut
  • Cut the fish into 8-ounce pieces or two pieces per pound.
  • Marinate in lemon in glass baking dish for 20-30 minutes.
  • Drizzle olive oil and sprinkle paprika over all.
  • Bake 10-15 minutes at 450 degrees F.
  • Artichokes
  • Use the serrated knife to cut the artichokes into quarters.
  • Use a metal teaspoon to scrape away the hairy choke above the artichoke heart. Remove the small, papery, purplish leaves close to the choke. Rub the cut areas again with lemon.
  • Place in a pot and boil artichokes for 20 minutes or until tender.
  • Place in a bowl and add rest of the ingredients and toss together. Serve warm.

Notes

  • Adapted from: (http://www.foodnetwork.com/recipes/baked-halibut-recipe.html)
Avocado Stuffed With Chicken Salad

Avocado Stuffed With Chicken Salad

jmckenziend
Avocado Stuffed With Chicken Salad
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Avocado Stuffed With Chicken Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

0

minutes

Ingredients

  • 2 avocados, pitted

  • 2 c. shredded rotisserie chicken

  • 1/3 c. cream cheese

  • 2 tbsp Greek yogurt

  • 2 tbsp cream

  • 1 1/2 tsp Dijon mustard

  • sea salt

  • chopped chives for garnish

Directions

  • Scoop out avocados, leaving a small border.
  • Dice avocado and set aside.
  • Make chicken salad: in a large bowl, mix together chicken, cream cheese, Greek yogurt, cream and mustard.
  • Fold in avocado. Season with salt.
  • Divide salad among 4 avocado halves. Garnish with chives
Avocado Salad Wraps

Avocado Salad Wraps

jmckenziend
Avocado Salad Wraps
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Avocado Salad Wraps

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

10

minutes
Cooking time

0

minutes

Ingredients

  • 2 avocados cubed

  • 1 cucumber, diced

  • 2 Tbsp red onions diced

  • 3 garlic cloves minced

  • 1/4 cup fresh cilantro chopped

  • 2 tsp lemon juice

  • 6-8 romaine lettuce leaves, roughly chopped

  • 2 gluten-free wraps

Directions

  • Mix all ingredients in a bowl
  • Scoop out approx. 1/2 cup into gluten free wrap and roll.

Notes

  • Use extra romaine leaves in place of wraps for ketogenic or Paleo diets. Increase the protein content by adding slices of tofu, chicken or shrimp.
    Adapted from: draxe.com  
Asparagus Salad Topped with Poached Egg

Asparagus Salad Topped with Poached Egg

jmckenziend
Asparagus Salad Topped with Poached Egg
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Asparagus Salad Topped with Poached Egg

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

6

servings
Prep time

20

minutes
Cooking time

15

minutes

Ingredients

  • 2 bunches asparagus, trimmed

  • 2 tbsp. extra virgin olive oil, divided

  • ½ tsp. kosher salt, divided

  • ½ tsp. freshly ground pepper, divided

  • Zest of 1 lemon

  • 2 tbsp. lemon juice

  • 1 tbsp. minced shallot

  • ½ tsp. dry mustard

  • 4 large eggs

  • ¼ cup distilled white vinegar

  • 10 cups baby arugula

  • (Optional) ½ cup thinly shaved Parmigiano-Reggiano cheese

Directions

  • Preheat oven to 450°F. Toss asparagus with 2 teaspoons oil and 1/4 teaspoon each salt and pepper in a large bowl. Transfer to a large rimmed baking sheet. Roast, stirring once, until very tender, 15 to 20 minutes.
  • Meanwhile, whisk the remaining 2 tablespoons plus 1 teaspoon oil, the remaining 1/4 teaspoon each salt and pepper, lemon zest, lemon juice, shallot and dry mustard in the bowl. Set aside 4 teaspoons of the dressing in a small bowl. When the asparagus is done, set aside to cool while you poach the eggs.
  • Break each egg into its own small bowl. Fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add vinegar. Reduce to a gentle simmer: the water should be steaming and small bubbles should come up from the bottom of the pan. Submerging the lip of each bowl into the simmering water, gently add the eggs, one at a time. Cook 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain for a minute.
  • Toss arugula with the dressing in the large bowl. Divide the salad among 4 plates. Top with asparagus and a poached egg and drizzle with 1 teaspoon of the reserved dressing. Garnish with cheese.
Asparagus Omelette

Asparagus Omelette

jmckenziend
Asparagus Omelette
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Asparagus Omelette

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

15

minutes
Cooking time

15

minutes

Ingredients

  • 3 eggs

  • 1/2 bunch asparagus

  • 1 tbs extra virgin olive oil

  • 1/4 c chopped parsley

  • 1 tsp sea salt

Directions

  • Wash asparagus and chop into 1/2” pieces.
  • Saute in frying pan with olive oil.
  • Beat eggs until frothy and add sea salt and parsley to the eggs.
  • When asparagus is tender, add eggs.
  • When bottom is cooked, flip and cook the top side – or – put in oven under the “broiler” until top is cooked.

Notes