Faux Brown Rice - Low Carb and DELICIOUS!

Baked "Brown Rice" Cauliflower

This is an amazing low carb side dish. You will love it. It's a great basic that you can serve with almost anything. It can even be made into fried rice, Spanish rice, curried rice, etc... We are currently working on a sweet rice pudding featuring cauliflower rice!

This is wonderful for those who are wanting to slim down, yet still enjoy eating fabulous food.

Cauliflower is naturally low carb, isn't that great? Now in this dish, it tastes great too!

Best of all, this is really easy to make...



Baked Cauliflower "Brown Rice" Style:

Wash and core a large cauliflower. Break off the flower clusters and cut off the stems. Do not use the stems, they ruin the rice-like texture we are after.

Break the flower clusters into small pieces, or roughly chop them.

Place cauliflower pieces into a food processor and pulse until you achieve a rice-like texture. Don't over do it.

Toss the processed cauliflower with about 1 T. onion powder (not onion salt!), to taste. This flavors and sweetens the cauliflower and also helps with browning.

Next, toss the cauliflower with melted salt-free fat or oil of choice: we used organic butter with a little bacon fat added. You could also use fat from a roast chicken - the leftover fat and bits (fond). Be generous with the fat or oil. You could also add about 1 T. almond, hazelnut, or pecan butter for a nuttier taste.

Spread the cauliflower inside a GREASED wide cake pan/dripper pan/pizza pan.

Bake in a 350 degree oven, on the top shelf, stirring every 20 minutes, until it is as tender and browned as you like. It took 1 hour in my oven.

Serve warm as you would rice, or use as a base for fried rice with egg, or as Spanish rice, even as a curried rice. Be creative with this faux brown rice.

Salt to taste when served.



Pictures for your viewing pleasure:

The raw cauliflower processed to a rice-like texture.

 This the texture you are after.

Finished Cauliflower brown "rice"

One of my dad's favorite low-carb  meals (Stick Meat recipe on this blog)


Enjoy!

Leila & Nancy.

Low-Carb Mashed "Potatoes" made with cauliflower - and they taste like potatoes!

REALLY GOOD Low Carb Mashed "Potatoes"

 (O.K., it's really cauliflower)

Delicious and guilt-free "Mashed Potatoes", at least that is what this tastes like... Cauliflower is the secret low-carb ingredient here!

Kitchen cheetahs has some secrets to share with you on how to prepare this dish. There may be some variations of mashed cauliflower out there, but our version is actually crave-worthy, good enough to serve to company and great for low-carb eating. You will not feel deprived eating this.


Low Carb Faux Mashed Potatoes:

2 pounds Cauliflower
1/2 c. Organic milk (or 1/2 c. organic half & half)
1 t. Onion powder (not onion salt)
1/4 t. garlic powder (not garlic salt)
2 ounces Neufchatel cheese (or light cream cheese, or vegan cream cheese)
2 T. Bamboo fiber (omit if you can't find)
1/8 t. to 1/4 t. gum blend  (ie. 50% Konjac + 50% Xanthan) (Don't over do it , or it will be gummy)
BioSalt or sea salt (recipe on this blog), to taste
White pepper, to taste


Method:

Wash the cauliflower and break off the flower clusters and cut off the stems.
Break the flower clusters into small pieces. Only use the flower clusters in this dish, not the stems.
Put cauliflower into microwave-safe dish with 1/2 c. milk or half & half.
Sprinkle with 1 t. onion powder and 1/4 t. garlic powder.
Microwave uncovered for about 12 minutes, stirring occasionally, until tender.
If  you don't use the bamboo fiber, drain the liquid out of the cauliflower and reserve for another use.
Put the cauliflower and dairy mixture into a food processor and puree until smooth.
Add the 2 ounces Neufchatel cheese and puree until smooth.
Add the bamboo fiber, if using, and gum blend (starting with the smaller amount).
Puree the mixture until fluffy. Add salt and white pepper to taste.
Serve hot, with butter, if desired.


Notes:

You may add a pinch of psyllium fiber if you want to thicken the mashed cauliflower further.

Neufchatel cheese has 1/3rd the fat, and light cream cheese has 1/2 the fat of regular cream cheese.

A favorite brand

See photos of the process:

Core the cauliflower. Do not use the core in the mashed "potatoes"

Cut off the stems too, they don't give the texture we want

Processing the cauliflower until smooth

The finished "mashed potatoes"


YUMMY!


Enjoy<

Leila & Nancy.

Successful momming for a sick child - and a recipe for a delicious hot cereal

What I do when Sickness strikes our house (and a recipe for delicious comforting porridge)

My teenage daughter woke up at 5:30 this morning to throw up. Nice alarm clock for a Saturday morning - NOT. By 10 A.M., she had thrown up so many times, she lost count. Poor thing. The first thing I had her do was to take some Wild Mediterranean Oregano essential oil. I make an oil blend that is gentle enough to swallow by mouth, but so potent, that we use it as a natural antibiotic at our house. In fact, our daughter has never had to take prescription antibiotics - ever. It has kept me antibiotic-free for 20 to 25 years at least (I've lost track). It has saved us probably thousands of dollars in doctors visits alone. CAUTION: Don't take oregano oil strait or you may wish you were dead - it burns the mouth and throat so bad.

Tip: Whenever anyone in our home has gotten sick, I remind the rest of us to take a little oregano oil blend as a preventative measure. It works.

My daughter soon tells me that she can't even keep any water down. I know she is absorbing some of the wild oregano anyway, and I also know it is annihilating this bug she has, it will just take a short time to see the effects.

I have her rub a combination of virgin coconut oil and a mixture of sickness fighting essential oils on the soles of her feet. I instruct her to do this at least every hour. The oils make their way into the body to help fight off the sickness. Cool, right?

I proceed to make her a strong ginger tea. Ginger is one of the best things you can take for an upset stomach and nausea. Ginger is even effective for motion sickness and morning sickness. I sweeten it with about 4 drops of sugar-free stevia glycerite. See our recipe for stevia glycerite on this blog.

I let the ginger tea steep 10 minutes and then take it to my daughter. I tell her about ginger being a perfect remedy for her stomach. She asked me, will it help? I told her, "It certainly will." She's feeling pretty miserable, I want to give her some hope. Honestly, she has been sick so infrequently, that it is a shock to her. She hasn't had all the sickness that most kids have. I have to let her know that she will live. Don't laugh.

Next, I make a pot of hot rice porridge. Rice is very easy on the stomach. I have a special recipe I use, which I will share here. I use basmati rice (brown or white) and I add a little psyllium husk to it. Psyllium is a fiber that is also soothing and detoxifying to the digestive tract. It also gives a nice creamy texture to the hot cereal. We love it for it's blood sugar regulating effects. Psyllium slows the absorption of sugars and carbohydrates, which helps to even out your blood sugar levels. That's a good thing for maintaining health.

Another important tip is to salt all of your hot cereals as you are cooking them. It takes hot cereal from flat and boring to actually tasting good. It brings out the flavors nicely. Even salting to the point of the cereal being on the savory side is delicious, and is our family's favorite way to prepare mush. We have used BioSalt for this purpose for years. It is a balanced salt, that negates water retention in the body. See our BioSalt recipe on this blog.

For my daughter's situation, I sweeten the hot porridge with wild flower honey (preferably raw), as it is healing too. I sprinkled her cereal with ground ginger and cinnamon and topped it off with a little pad of butter. I then added a little organic whole milk.

Let's cross our fingers. Will the cereal stay down?

I made cereal fort the rest of the family too. This cereal is a delicious comfort food, plus it's cold outside and this is nice and warming. The basmati rice makes this cereal special. Try it!

We nicknamed this particular recipe "Fiji Rice Mush." Mom created it while living in Fiji. It gives a nice exotic twist to mush's name, don't you think?

Fiji Rice Mush Recipe:

2 c. uncooked Basmati rice (brown or white)
2 t. finely ground psyllium husk powder


Method:

Grind the rice kernels and psyllium in a high powered blender until it becomes a fine powder.

You may find it easier to grind in 3 batches.

Store what you won't be cooking in the freezer.


To Cook the Fiji Rice Mush:

In a large saucepan, mix 1/3 c. ground rice mixture and 2 cups water. Add 1/2 t. BioSalt or sea salt.
Stir and cook until thick on medium-high heat.
Reduce heat and cook on the lowest heat for at least 10 minutes. Add more water as needed.
Remove from heat, cover, and let sit 20 to 30 minutes.
To keep hot, cover with a folded terry cloth towel.
Check for salt, and adjust is desired.
Serve with coconut milk, organic milk, or nut milk.


Note:

The psyllium husk slows the absorption of the starch in the rice. Psyllium also extends the amount of porridge made because it absorbs a lot of water. It helps your blood sugar levels not to spike and then crash, helping with weight loss. Psyllium is also good for the digestive system and helps you feel full longer.

Enjoy,

Leila

EASY & Delicious Low Carb Pancake Syrup - Sugar-Free

Make your own TASTY Sugar Free Maple Syrup


Why ruin perfectly good low-carb pancakes with sugar bomb syrup, when you can easily make this healthy version yourself? 

I will not use commercial syrups that are sweetened with artificial sweeteners, and I hope you don't either. The healthier versions are expensive and hard to find, BUT, once you stock your healthy pantry, you will never need or want go back to buying pancake syrup. Party!

Low Carb Pancake Syrup Recipe:

Ingredients

1/2 c. xylitol 

1/2 c. erythritol (or Lakanto Golden Zero-Calorie Sweetener)

1/4 t. glucomannan (Konjac) powder (up to 1/2 t. for a thick syrup)

1/4 t. xanthan gum or guar gum

1/4 t. BioSalt or sea salt (recipe on blog), to taste

2 c. purified water

2 t. maple flavoring

1 t. real vanilla extract

1 t. butter flavoring, optional

1 t. stevia glycerite , to taste (recipe on blog)

Instructions 

   1.Premix the xylitol, erythritol, glucomannan, xanthan or guar gum, and salt. Sift or whisk   together well. This prevents the glucomannan and xanthan or guar gum from clumping. 

  2.Place the sweetener/gum mixture in a small saucepan, on the stovetop. Add the water with stirring. Heat on medium heat until sweeteners are completely dissolved, stirring frequently. Do not boil.

   3. Remove from heat. Add the flavorings to taste.

   4. Add the stevia glycerite, starting with 1/2 t. and adjust to taste (note that a little stevia goes a long way).

   5. Serve immediately or store in a sealed container in the refrigerator.

Notes 

1. You may use just xylitol or erythritol if that is all you have. The sweetening profile is improved by combining the 2 sweeteners however.
2. You may use just the glucomannan to thicken the syrup. Start with only 1/2 t., adding up to 1 t. for a thick syrup.
3. If the syrup isn't as smooth as you would like, pour the syrup into a blender and gently blend together a few seconds.
4. I would start with 1/4 teaspoon glucomannan. If you want a thicker syrup, add up to 1/4 t. more and blend it in a blender, it will thicken nicely.
5. Note that erythritol is tolerated much better by most people's digestive systems, compared to other sugar alcohols.  Erythritol is also lower in carbs than xylitol, but xylitol is sweeter. Mixing the 2 is synergistic.
6. You can omit the butter flavoring and just stir in 1 T. organic butter at the end. 

Enjoy, Leila

Our Favorite Reduced Fat Sour Cream Blend - Plus a recipe for Strawberries Romanoff, a La Madeleine Restaurant Copy-Cat

Favorite Reduced Fat Sour Cream Blend

We love sour cream. We like yogurt. We love them mixed together. Using Greek yogurt results in a thicker "sour cream". You won't have to skimp anymore when dolloping your dishes with sour cream. You can use a low-carb Greek yogurt to make it even better for you. Greek yogurt alone is Not a replacement for sour cream, I don't care what anybody says. But this works!

We recommend this in a classic dessert called Strawberries Romanoff:  Our easy version of this recipe is to simply dollop our sour cream blend over fresh ripe strawberries and then sprinkle with Golden Lakanto powder (a healthy brown sugar substitute). O.K., I'll post a more complex recipe below...



FAVORITE REDUCED FAT SOUR CREAM BLEND Recipe:

2 pound container Greek yogurt
8 to 12 ounces organic sour cream (our favorite is "Green Valley Organics" Lactose Free sour cream)


Method:

Stir sour cream to make it a softer texture.
Add 1/2 cup of the Greek yogurt, and blend in well.
Add 1 more cup of the Greek yogurt, and blend in until smooth.
Add the rest of the Greek yogurt and blend until smooth and uniform in texture.
Scrape out into an air-tight storage container and chill to thicken.


Use as you would regular sour cream.



STRAWBERRIES ROMANOFF Recipe:

Total prep Time:  5 minutes

4 c. fresh strawberries, washed and de-stemmed, cut into bite-sized pieces if needed
1/2 c. Kitchen Cheetahs Reduced Fat Sour Cream Blend
3 T finely powdered brown Lakanto (natural brown sugar substitute)
1 T. real vanilla extract (or brandy flavoring, to taste)
1/2 c. heavy whipping cream (cold!)
1 T. finely powdered white Lakanto (natural white sugar substitute)
Stevia glycerite, a few drops to taste (stevia glycerite recipe on this blog, or use NOW brand's)


Method:

Put the prepared strawberries into a serving bowl or individual serving dishes.
In a bowl, mix together the "sour cream", brown Lakanto powder, and flavoring.
In a separate bowl, whip the cold whipping cream until about half-way thickened.
Add the 1 T. finely powdered white Lakanto sweetener and finish whipping until soft peaks form.
Sweeten to taste with a tiny amount of stevia glycerite, if desired.
Fold the whipped cream into the sour cream mixture until uniform.
Top the berries with the finished sour cream mixture and serve.


This more complex recipe is based on a recipe from La Madeleine Restaurant. I removed all the sugar and real brandy. The original recipe calls for 1 T. brandy, 3 T. brown sugar, and 3 T. white sugar.

Enjoy,

Leila

The BEST Fluffy Cream Cheese Frosting Recipe - Which so happens to be SUGAR-FREE!

Light & Fluffy Classic Cream Cheese Frosting

 (Sugar-Free, Low Carb, Gluten-Free)

This truly delicious cream cheese frosting will add a bit of decadence to any sugar-free cake, cookie, or muffin recipe you feel like smothering it with. You will smile as you reach your finger into the bowl for a taste. I bet you can't dip it in just once! I won't tell...

Just make sure that you sugar blend is very finely ground. Erythritol has harder crystals than regular sugar, so you have to tell it who's boss! The more finely it is ground, the smoother your frosting will be. If you know you are going to make the extended frosting version, re-grind the erythritol or erythritol/xylitol blend with the Frosting Thickener (recipes below).

You will love adding this classic frosting recipe to your sugar-free, low-carb collection!

BASIC SUGAR-FREE CREAM CHEESE FROSTING Recipe:

8 ounces organic Neufchatel cheese (or cream cheese or vegan cream cheese)
2 T. organic palm shortening (Spectrum Naturals brand)
2 T. organic butter or soft coconut oil
1 - 1 1/2 c. finely ground 4 times, erythritol, or Lakanto sweetener (or 50% erythritol + 50% xylitol)
1/8 t. gum blend (preferably 50% Konjac gum + 50% xanthan gum), optional (makes smoother)


Method:

Whip the softened cream cheese of choice.
Add the oils and whip together.
Whisk the gum blend and powdered sugar substitute together.
Sift the powdered sweetener blend into the cheese mixture and whip until fluffy.
If you want a bit sweeter, add a touch of homemade stevia glycerite (recipe on blog).
Chill frosting.
Use to frost sugar-free cakes, muffins, etc...



EXTENDED VERSION of the above FROSTING:

To the above frosting add:

6 T. "Frosting Thickener" (recipe below)
4 - 6 T. vegetable glycerin
1/16 t. gum blend
1 T. Cal/Mag powder, optional (gives a whiter color and makes frosting less tart)


Method:

Whip the Frosting Thickener, glycerine, gum blend, and Cal/Mag into the finished frosting above, until fluffy.
Let frosting then sit for 30 minutes.
Re-whip on high with an electric hand mixer, the frosting until very smooth and fluffy.


Flavor options:

Add real vanilla extract, or almond extract... Orange zest, or lemon zest, etc...



FROSTING THICKENER Formula:

75% (by weight) Arrowroot starch or Tapioca starch
25% (by weight) Coconut flour


Method:

Mix the starch and coconut flour together.
Grind as finely as possible (for as long as you have the time and patience for) in a Krups seed mill.
Store unused Frosting Thickener in an air-tight container.



Note: 

The Cal/Mag powder is a mixture of food grade calcium and magnesium powders, found in the supplement section of your local health food stores.

Cream Cheese frosting made in the Cheetah Test Kitchen.

Enjoy!

Leila & Nancy



































Author, Leila Wood.

Grain-Free, Low-Carb, CRUNCHY Chips (A Raw Food)

Light as Air Chips

This is one of my mother's raw food recipes. She loves light and crunchy chips - and these fit the bill.

These are full of beneficial fiber, and are low carb, grain free, gluten free, sugar free, paleo, vegan, and have great flavor too!

Freeze your carrot pulp from making carrot juice, until you are ready to make these chips. They are easy to make and you can eat them with out guilt, because they are so good for you!


Light As Air Chips Recipe:

4 c. Carrot pulp (run through a champion juicer one time), from making carrot juice
3/4 c. finely ground blond flax meal (or brown flax)
2 T. Cal/Mag powder, optional
1/2 t. Vitamin C powder (to keep bright colored and fresh)
1 t. BioSalt (recipe on this blog)
1 t. onion powder
1 t. cumin powder (or other seasoning, to taste)
1/4 t. tumeric powder


Method:

Mix the carrot pulp with the ground flax meal together in a food processor.
Add the rest of the ingredients and pulse to mix well.
Taste for seasoning.
Spread thinly onto teflex sheets (non-stick sheets) that are placed onto food dehydrator racks.
Place in a food dehydrator and dry at 110 degrees until dry and crispy.
Let cool completely before breaking up and storing in air-tight containers.


Notes:

Cal/Mag powder is a mixture of food grade calcium and magnesium. You can find it at your local health food stores.

Vitamin C powder is also known as Ascorbic Acid and can also be found at health food stores.

Enjoy,

Leila & Nancy