It has finally happened! A sugar-free, completely slow carb and paleo barbecue sauce! I’m sure anything remotely authentic will put it to shame, but hey, you can have this one any night of the week.
This sauce is super quick to put together and goes great with any protein, but we’ve particularly enjoyed it with boneless pork ribs and chicken thighs so far.
You will need:
A small pot
1/2 cup balsamic vinegar
1 tbsp onion powder
1 tbsp minced garlic
2 tbsp grass-fed butter
1 can tomato paste
1 tbsp Worcestershire sauce*
1 tsp yellow mustard
1 tbsp liquid smoke
Pinch of salt
Pinch of cayenne
Combine all ingredients in a saucepan over low heat, stirring frequently until the mixture becomes a uniform sauce. Taste and adjust flavors accordingly. If it tastes too sweet or has too much tomato flavor, add a splash of Worcestershire sauce and/or 1 tsp apple cider vinegar. Stir to combine, adjust as needed.
Serve immediately or refrigerate for later use. Consume within two days.
* Please note, while Worcestershire sauce does have some sugar, it is ~ 1g per serving and is not a material amount for this recipe.
Yea yea, I know, I haven’t posted a recipe since April. I don’t really have an excuse – I just haven’t been writing much, though cooking plenty. So let’s just skip all the apologies and whatnot and get down to business.
If you saw my post on the SlowCarbSnacktime Facebook the other day, I mentioned that I want to start a new series of posts for the blog entitled “What’s in The Fridge” or WTF. After some feedback from friends and readers, I realized what the people want: fast and easy options for living a slow carb life. Many of my recipes comes from the same “base” recipe – once you know how to cook a type of dish or protein, you basically have free reign to make it your own, fit it to your needs and the foods you have on hand. I’ll be sharing some of these “build-a-bear” style recipes to help you get things started, with some ingredient recommendations to make it your own.
Before we get started with the recipe, a mini update just to say that I have changed my Instagram username. Neither blog nor their respective Facebook pages will be changing, but I decided to update my IG to something more inclusive of the actual content I post and to better reflect my personality. You can now find me on Instagram @lipsticksanddeadlifts.
On to the easiest stir-fry ever! Due to the make-your-own style of this recipe, I have not included any photos for the time being.
You will need:
Large non-stick pan
1 lb sausage in casings (pork or chicken)
10oz bag frozen pepper strips
10oz bag frozen sliced mushrooms
1 onion, halved and sliced thin
Seasoning & Spices:
Since I’m working with frozen veggies, it takes a bit longer to cook, but it’s worth it for the added nutrients.* Heat a large non-stick pan on medium-high heat and dump in the peppers and mushrooms – you don’t need any cooking fat right now, the veggies need to defrost and lose some of their water. Stirring occasionally, cook the veggies until the water begins to evaporate (7-10 minutes) and then add in the onions. The onions will also let go of some water – once all the liquid has evaporated, add your cooking fat (ghee, tallow, coconut oil, olive oil, etc), salt, and any herbs or spices you like.
Once the vegetables begin to caramelize, add in your sausage links. I prefer to use uncooked sausages and usually buy Mulay’s brand, but cooked sausages like Aidell’s Organic are just fine too! Just be sure to check your ingredients. If you are using raw sausage, let them cook for 5-7 minutes, turning once – continue to stir the veggies as well. Using tongs, remove the sausages one at a time to the cutting board and slice them into rings. If you are using pre-cooked sausages, you can slice them right away.
Continue to cook the veggie-sausage mixture until the sausages are cooked through, mixing occasionally so that nothing sticks to the pan. Serve immediately.
Okay, so that’s my basic sausage stir-fry, but you can make it work with almost any veggies you have available. Here are some options that I have tried or would, but you can use whatever you like:
fresh or frozen sweet peppers, sliced
fresh hot peppers, chopped
fresh or frozen mushrooms, sliced
onion (any kind)
Some herb and spice options, though I would not recommend using them all at once:
If the veggies you’re buying are out of season, you’re better off buying frozen vs. imported. Produce begins to lose nutrients once its picked and the longer it takes to get to your plate, the less you benefit from it!
Spring is here, spring is here! Well… sort of. In between glorious bits of sunshine, it’s still a little chilly which makes chili the perfect choice for dinner!
We picked up some beautiful boneless short ribs the other day, but I’m mixing it 50/50 with beef stew meat for a slightly more budget-friendly meal. This spicy hearty chili is a great option for weekend camping trips too (we usually make chili ahead of time and then reheat it in cast iron). And let me just say, these pictures may not be great, but the chili was amazing (seal of approval from The Boyfriend too).
For this recipe, you will need:
~ 1.25 lb boneless beef short ribs
1 lb beef stew meat
2 cans (14.5oz) diced tomatoes
1 can (16oz) black beans, drained and rinsed
1 can (7oz) chipotle peppers in adobo sauce
1.5 medium yellow onion, chopped
1 clove elephant garlic (or 3-5 cloves garlic)
3 dried chili peppers
2 tsp extra dark cocoa powder
2 tbsp apple cider vinegar 1-2 tsp avocado oil (olive or coconut is fine)
4 tsp ancho chili powder
2 tsp oregano
2 tsp cumin
2 tsp salt / to taste
Add one can of diced tomatoes and liquid to the crockpot. With the other can of diced tomatoes, drain the liquid first (do not rinse) and add to the pot. Drain and rinse beans until water runs clear, add beans to the crockpot. Remove stems and seeds from dried chili peppers and combine in blender cup with one full can of chipotle peppers in adobo sauce. Blend pepper mixture for about one minute or until it resembles a uniform paste and add to the crockpot. Add 2 tsp extra dark cocoa powder, 2 tsp salt, and 2 tsp ancho chili powder to the crockpot mix.
Using a sharp knife, finely chop elephant garlic clove (also called elephant toes) or 3-5 cloves normal-sized garlic. Set aside in a bowl with the chopped onion. Add 2 tsp each of oregano, cumin, and ancho chili powder to the onions and garlic.
Pre-heat oil in a non-stick pan on high-heat. While the pan is heating up, dice the ribs and stew meat into ~1/2 cubes – they do not at all have to be uniform in shape, just similar in size. You want the pieces to be small enough that they are “bite size” but big enough that they can still be shredded later on. Add meat to the pan, in batches if necessary, and cook for 3-5 minutes on one side only to sear the meat and lock in some flavor. Add all of the meat to the crockpot.
In the same pan, add the onion-garlic-spice mixture and cook on medium heat for 3-5 minutes until fragrant and the onions have softened slightly. Add this to the crockpot.
Add 2 tbsp apple cider vinegar, stir to mix everything together, and set crockpot on low for 7-9 hours. If you don’t want to wait that long, try cooking on high for 3-5 hours checking periodically to make sure it doesn’t burn. If you find that the chili has let off a lot of liquid, you can crack the lid a little bit to let some of the liquid evaporate. I personally prefer a thicker chili (as opposed to more liquid) so we usually crack the lid for half the cooking time.
Serve immediately – as is, with chopped raw onion on top, with guacamole, or with grilled veggies.
Wow, I can’t believe it’s been TWO YEARS since I first created SlowCarbSnacktime. It’s been a long road learning how to eat properly and fuel my body, and there’s still a very long journey ahead, but it has been such an amazing and educational adventure so far and I’ve come up with so many healthy slow carb recipes along the way. There’s many more to come, but for now, I’m celebrating two years of SlowCarbSnacktime with my top 20 recipes.
All 20 of these recipes are grain, gluten, sugar, corn, potato, rice, and soy-free. Two recipes use some dairy, but I’ll make sure to note that in the list. I will also note paleo and whole30 compliant recipes (they are obviously all slow carb compliant). Items marked “vegetarian” are either vegetarian or can easily be made so by changing an ingredient such as swapping out chicken stock for vegetable stock.
B^3: Butternut Bacon Bites – paleo/whole30 – It may take a few minutes to wrap these precious little pieces of squash in strips of bacon, but I promise it’s worth every second of your time.
Butternut Squeek Soup – vegetarian, paleo/whole30 – There are few things better than a hot butternut squash soup on a cold winter day… this soup with butternut squash plus leeks is one of them.
Chicken Liver Mousse – dairy – Okay, I’m not going to lie, there’s a lot of butter in this recipe, but it is one of the easiest things to make for a classy dish to stun your guests without sacrificing protein. Also tastes great with eggs for breakfast, or by itself on a very large spoon…
Decontamination: Ginger Chicken Soup – paleo/whole30 – The perfect comeback to any cold, my chicken soup is infused with a ton of ginger to help combat the ickiest of feelings. A favorite of my dad’s to fight back against chronic sinus infections.
Duck Duck Asparagus – paleo/whole30 – Crispy asparagus oven-roasted in duck fat. The way to my heart is through my stomach.
Perfect ‘Stachio Guac – vegetarian, paleo/whole30 – My copy cat version of the stunning guacamole at Jose Garces’ El Vez. Never pay $14 for guac again.
Red Lentils are Dal-icious – vegetarian – My take on a traditional Indian dal, prepared in a slow cooker using red lentils and a ton of fresh spinach. I crave this all the time and it’s a great dish entirely on its own, paired with a meaty protein, or even reheated in a pan with some eggs!
Rosemary Bone Broth – crockpot, paleo/whole30 – This slow-cooked broth is made from beef soup/marrow bones and cooks on low for nearly two days to extract all the vitamin goodness from the bones. When it’s cold, it looks like jell-o, but warm it up for a mineral-packed cup of life. Seriously, I know how cheesy that sounds, just try it. It’s amazing.
Sweet Hundos: Oven-Roasted Cherry Tomato Sauce – vegetarian, paleo/whole30 – This super easy tomato sauce is made with “Sweet 100’s” cherry tomatoes and is unlike any sauce I’ve tasted before. I just couldn’t get enough and ate half the jar with a spoon. Serve with just about anything.
Between grad school, daily life, makeup nerdery, preparing for another trip back east, and a recent trip to Israel (followed by a vicious cold), I’ll be honest – I haven’t felt much like writing recipes lately.
Last week I had a bit of an eye-opening encounter with an old friend who reminded me that I’m not alone, that it’s okay to share even when everything isn’t fine and dandy, and that health comes first. She was right, and health definitely comes first – mine and yours. Taking care of myself starts, in many ways, with eating the right foods and I started this blog with the promise of sharing them with you guys. Not really doing good work if I’m keeping all the recipes to myself, am I? So, while there hasn’t been anything super extravagant lately, here’s a few quick meals coming up for those days when you’re running low on spoons.
Southwestern-inspired Turkey Bowl
2 lbs ground turkey
1 15-oz can black beans, drained and rinsed
1 medium yellow onion, chopped
2 Serrano peppers, chopped
1 tsp granulated garlic
salt and pepper, to taste
1 large ripe avocado dried parsley red pepper flakes lime juice
Heat oil in a large skillet over medium-high heat. Add peppers, onions, and granulated garlic and sauté for 3-5 minutes or until onions soften and slightly brown. Stir in beans, cilantro, and ground turkey. Season immediately with salt, pepper, chipotle powder, and cumin to taste and stir well to incorporate. Continue on medium-high heat, stirring frequently, for 7-10 minutes or until turkey is completely cooked through.
While your entrée is sizzling away, prepare guacamole following THIS recipe. I left out the pistachios this time (mostly because I didn’t have any), but I’m sure they would add a nice crunch.
Serve turkey-bean mixture in a bowl and top with guacamole and fresh cilantro or parsley. Enjoy!
Courtesy of our lovely next-door neighbors, late last week I found myself with close to four pounds of cherry tomatoes in the kitchen, mostly of the irresistibly orange Sweet 100 variety. We couldn’t possibly eat them all, and soup was out of the question – have you ever peeled that many tiny tomatoes? I certainly wasn’t going to. So here it is, oven-roasted cherry tomato sauce: so good, I literally ate half the jar before it had cooled enough to put away.
For this recipe, you will need:
Large baking pan (glass recommended)
Heat-safe jar (glass recommended)
Plastic bags for freezing (optional)
2-3 lbs cherry tomatoes (Sweet 100, or other variety)
6-8 cloves garlic, peeled
1-2 tsp onion powder
2-3 tbsp high quality oil (olive or avocado)
~ 0.5 oz fresh basil (10-15 g)
Gently remove stems from all tomatoes and rinse with cold water (I saw a hobo spider while out in the garden, so I made sure to wash them really well).
Pour 1-2 tbsp oil in a glass pan, tilting the pan to cover most of the bottom. Add tomatoes, garlic, onion powder, and an additional 1-2 tbsp of oil and carefully toss – you want to be gentle so the tomatoes don’t break, but you also want them to be coated with the onion powder and in a flat layer.
Roast in the oven for 30-35 minutes, until tomatoes are soft and wrinkly and liquid is lightly boiling. Remove from oven and let cool for 5-10 minutes.
Transfer full contents of the pan (including any liquid) to a food processor. Add fresh basil, red pepper flakes, and salt and pepper to taste. Blend for 1-2 minutes or until desired texture is reached (some people like it chunky, but I like it pretty smooth).
Transfer sauce to a heat safe container like a mason jar and let cool before storing in the fridge.
Serve with… basically everything. I put it in my roast chicken and even in a sausage and pepper stir-fry! Or just eat it with a spoon, ’cause it’s really that good.
This recipe makes about one quart of sauce. Can be stored in the refrigerator for up to one week or frozen in a ziplock bag for 1-2 months (to defrost, place bag in a bowl of warm water).
If you’re anything like me, you really love fajitas. You love fajitas almost as much as you hate burning your fingers on the damn cast iron skillet that restaurants insist on serving your food on. Every time, they tell me, “don’t touch the plate, it’s hot” and every time, I burn myself one way or another. Never again!
Necessary Appliances/Special Equipment:
1 medium-sized bowl
1 small bowl for mixing spices
1 large non-stick pan
1 rubber baking spatula or equivalent (large spoon, etc)
Slice chicken breasts into strips, about 1/2″ thick by 1″-2″ long and place into a medium-sized bowl. Remove seeds from hot peppers and slice into thin strips, add these to the bowl as well.
In a small bowl, combine all the herbs/spices and stir with a fork (if using fresh lime juice, do not add this in yet). Add 3 tbsp avocado oil, 1 tbsp rice vinegar, 1 tbsp lime juice (if using), and all herbs/spices to the bowl of chicken and peppers. Mix gently but thoroughly with rubber spatula or spoon, making sure chicken is evenly coated. Allow chicken and peppers to marinate at room temperature for 15-20 minutes.
Heat a large non-stick pan on medium heat – you won’t need to add more oil since the chicken has been marinated in some. Dump entire bowl of chicken/pepper mixture into the pan. Sautee over medium heat until chicken is fully cooked through – since the pieces are small, it will be difficult to check the internal temperature, so I usually cut one of the larger pieces in half to make sure the inside is fully cooked.
The barbacoa at Chipotle is a thing of beauty. Other than the new Bonfire Bowls at Baja Fresh, Chipotle’s barbacoa is by far my most frequent craving for a slow carb meal when we’re out and about. Now, The Boyfriend and I fully appreciate Chipotle’s more natural approach to feeding the masses, but sometimes we just don’t want to pay extra for guacamole.. or wait in line. You might have to wait all day for this homemade take on your favorite burrito bowl, but it will feed you all week without actually having to eat the same meal twice (see suggested pairings below).
~ 6 lbs boneless chuck short ribs (or equivalent)
2 yellow onions, halved
7 oz chipotle peppers in adobo sauce (1 can)
2 dried red chilis
1/2 cup apple cider vinegar
1 cup chicken stock
2 tsp True Lime crystals (or 4 tbsp fresh lime juice)
~ 3 tbsp vegetable oil, for searing
1 small bunch radishes, thinly sliced (optional, for garnish)
Slice onions into thin half-moons and place at the bottom of the crock pot (in theory, this step is completely optional, but I love onions and think they add great flavor to this dish). If you don’t want to use onions, add 1 tsp of onion powder or granulated onion to the blender sauce (further instructions below).
Rinse meat under cold water and pat dry. Trim about 40% of the fat off – leaving enough to render down in the crock-pot, but not so much that the meat won’t sear. Cut the chuck into smaller pieces – I ended up with about 10 total – this will make it a bit easier to fit everything in the slow cooker as well as increasing surface area available for searing (a must-do step to lock in all that great flavor).
Heat oil in a large pot or pan over medium heat. Sear each piece of meat until golden brown (1-2 minutes per side) and for a few seconds on each edge. Add to the slow cooker.
In your blender or food processor, combine: apple cider vinegar, chipotle peppers in adobo sauce, True Lime crystals (or lime juice), dried peppers, and all seasoning/herbs/spices. Blend until smooth. Note: If you have a mortar and pestle, I’d recommend crushing up the dried peppers and discarding the seeds before adding them to the blender. Add blended sauce and 1 cup chicken stock to the slow cooker and mix gently, coating as much of the meat as possible with the sauce (my crock pot was pretty damn full at this point so it was a bit of a challenge, but I did what I could).
Set crock pot on high for 6+ hours or on low for 10+, stirring occasionally (and to make sure that any pieces of meat sticking up out of the liquid do not dry out or burn). We actually went out in the middle of making this dish, so I had it on high while I was home for about five hours and then set it on low for an additional four hours (nine hours total) and it came out perfect.
When meat is fork-tender and falling apart, remove meat and onions from the crock pot to a scratch-resistant bowl. Add about 1/2 cup liquid from the slow cooker back to the barbacoa and, using two forks, shred the meat. Adding some liquid back to the barbacoa will keep the meat moist and will also help keep it alive in the fridge a little longer.
Serve immediately: with a few thin slices of radish for a nice little crunch, with lettuce leaves for “green tacos,” or however you choose! Leftovers can be refrigerated up to 5 days.
We’re back! I’m back! As I shared in my last post, The Boyfriend and I went off to celebrate his 30th birthday by exploring Seattle, WA and Vancouver, BC this past weekend. We had a great time, a lovely experience with airbnb (our first), and ate an insane amount of great food. We only spent one night/day in Seattle, but thankfully got to spend some time at Pike Place Market (and picked up some of the most beautiful produce I’ve ever seen). On Saturday, we ventured out to Gastown in Vancouver for birthday dinner at L’Abbatoir and I tried sweetbreads for the first time! I’m proud to report, they are delicious. I’m not sure if I’ll ever have the guts to prepare them myself, but definitely won’t shy away the next time I see it on a menu. (I will post plenty of pictures from our adventure once I have finished sorting through all of them!)
One last thing before we get to the recipe: I need your help! Yes, you! Right there! Saveur Magazine is holding their 5th annual Best Food Blog Awards and it would mean the world to me if you would take a few seconds and help nominate my blog for “Best Special Diets” blog HERE. Note: multiple categories are absolutely permitted, so feel free to click “new blog” and “cooking blog” too if you want. I will love you forever!
Okay, now on to the rebellion! The carrot is absolutely a controversial veggie for slow carb eaters, and should be eaten in moderation (if at all). That said, The Boyfriend and I did just get back from vacation so our fridge is practically empty, and my body is seriously craving some fresh veggies. I rarely use carrots otherwise so I’m going to let this one go and enjoy my vitamin-packed purée. You will need an immersion blender or food processor to complete this recipe, links to my products of choice are below.
5 lbs whole carrots
1 large yellow onion, chopped
1 15-oz can butter beans, drained and rinsed
5-7 cloves garlic, minced
2 tbsp ghee or grass-fed butter
1 tbsp rice vinegar
1/2 tsp baking soda
3 tbsp high quality oil (olive or avocado)
2 tsp salt (for the water)
freshly cracked salt, to taste
freshly cracked white pepper, to taste
red pepper flakes, to taste
Immersion blender (recommended) or food processor
Remove any carrots split down their entire length (they are a pain in the @$$ to peel and I don’t like ’em), remove ends from remaining carrots and discard. Peel carrots and chop into rounds, 1″-2″ in length.
Add chopped carrots to a large stockpot with 2 tsp of salt, cover with water at least 1″ over the carrots and bring to a boil. Allow carrots to simmer for 30 minutes.
After the carrots have been simmering for about 15 minutes, begin the second half of the purée:
In a second, smaller stockpot, combine the butter beans, onion, and garlic with 2 tbsp oil, 2 tbsp butter, 1/2 tsp baking soda, and 1 tbsp rice vinegar over medium-low heat. Stir often, gently mashing the beans as they begin to soften.
Once the carrots have simmered for 30 minutes and are mashable (you can test this with the back of a wooden spoon), drain and add carrots back to the stockpot. Return pot to stove over medium heat and dump contents from second pot into the carrots (bean mixture). Add 1 tbsp of oil as well as your salt, pepper, and red pepper flakes and stir well.
Using an immersion blender in the pot, or transferring the carrot mixture to a food processor, blend until desired texture is reached – I like it mostly smooth with the occasional chunk of carrot.
Finish with a sprinkle of coarse salt before serving (optional).
Note: The story behind the name of this recipe is quite filthy and decidedly NOT kid-friendly so if you don’t like dirty jokes, please skip the following paragraph.
A few years ago, I was at home with my younger sister watching the Food Network (as per usual). We were watching an episode of “Best Thing I Ever Ate,” I don’t remember which episode. Anyway, Mark Summers comes on and starts talking about the most amazing fish tacos he’s ever had in his life – in Hawaii I believe, but that’s not important. He is going on and on about these amazing fish tacos and my sister (probably 15 at the time) turns to me and says, deadpan, “I wonder what her name was”. This was the day I discovered my kid sister did (thankfully) inherit my sense of humor and this joke now comes up whenever fish tacos are involved.
[end of dirty joke]
Fish tacos are one of my favorites, and I am pleased to report that they are as delicious in lettuce as they are in a tortilla. This recipe is super easy and fun for date night, large groups, and even curious little ones who want to build their own. Dig in!
1 lb tilapia fillets
3/4 cup garbanzo bean flour
10-15 leaves butterhead lettuce, washed/dried
1/2 large red onion
1 jalapeño pepper
4 tbsp mayonnaise
2-3 tsp sriracha
2+ tbsp olive or avocado oil, for frying
Slice red onion and jalapeño pepper into thin, half-moons and set aside in a small bowl(s). I serve these raw as taco toppers. In a separate small bowl, combine the mayonnaise and sriracha and mix well – this is my favorite taco sauce!
Rinse tilapia fillets under cold water and pat dry. We bought them frozen in 4-oz fillets which made cutting easier, but one big piece is fine too. Cut the tilapia into smaller fillets, equal in thickness (you may have to slice the thicker pieces in half, which I shamelessly made The Boyfriend take care of). We ended up with about 12 pieces.
In a medium-large bowl, combine the chickpea flour with the herbs and seasonings: Cocky Cajun, salt, pepper, chipotle, and cilantro. Mix well – I find a fork works best for this. Gently dredge each fillet through the flour mixture, lightly coating on all sides, and set aside on a clean plate. We actually dredged the fillets twice, giving them a second light coat right before frying.
Heat oil in a large, non-stick pan on medium heat. Working in batches, fry fillets until completely opaque – about 3 minutes per side. Remove cooked fillets to a clean plate.
Serve immediately with lettuce leaves, raw onion and pepper, and sriracha-mayo sauce. Build your tacos and enjoy!