Monday, November 1, 2010
Sunday, October 31, 2010
Tuesday, July 27, 2010
Tuesday, July 13, 2010
I must admit, of all the things one must give up for a low carb lifestyle, I miss the sushi the most. It's just the best thing in the world. However, being creative and hungry, I began to deconstruct sushi to its barest elements, and then reconstruct it using low carb ingredients.
The three elements of sushi:
1. Nori wrapper
The first was easy to rectify after a trip to the store, after I discovered that the small hand roll (4 pieces) wrappers are .5 carbs with .3 fiber. So, a grand total of .2 net carbs. On the grand scale of things, considering the amount of taste and beauty you get for that nori wrapper, it's a bargain! So, whatever I did, nori wrappers fit with a low carb product.
The second part is the rice. If you are a regular reader of the blog, you know I love to talk about riced cauliflower or “cauli-rice.” I make a killer origini using my tried and true recipe with cream cheese. After trial and error, I have found a few other methods that work as well to make the rice “sticky.” A tablespoon of mayo works well, and with a few drops of vinegar and a pinch of splenda, it makes for a very close aproximation. If you want to mimic wasabi, but don't want to spend the calories, a dash of horseradish in the mayo will give it that kick, though not the color. (And since most US wasabi is nothing more than colored horseradish paste anyway, with a few additives, it will taste similar!)
There is a VERY important step you must take, however, before you turn your cauliflower into rice if you are using it for sushi. After you have steamed it, put the cauliflower in a large colander lined with paper towels and let it sit and let as much moisture as possible soak off while it cools. It will make the rice stick together more and also keep your rolls from being soggy.
The third was easy, because there are so many low carb options for a filling. You can always go traditional, and have salmon or tuna, but getting sushi grade fish isn't always easy, and I wanted something I could pack in a lunch with some confidence. However, any of the following would be great filling and have a low carb punch:
Sushi grade tuna or salmon
strips of scrambled egg
You can even make a more “western” roll if you so desire and add a bit of chicken or tuna salad.
For contrast, I usually like to have some sort of crunchy veggie in my rolls. Juliened snow peas, cucumber, scallions, sprouts, asparagus, or really any Atkins friendly veggie cut into thin slices works well. While I sometimes make meat only regular rolls, I have found that with the cauli-rice, that extra crunch just brings something to the roll that I can't describe.
For my bento today (featured in my blog Low Carb Bento) I made four pieces of shrimp and snow pea sushi.
.5 cup cauliflower rice
.5 tsp Horseradish sauce
1 tbs mayo
2 drops vinegar
1 pinch of granulated splenda or stevia
combined all of the above ingredients together and use as you would traditional sushi rice
2 large shrimp, cooked, peeled, deveined
1 snow pea, cut into long, thin strips.
If you don't know how to make sushi rolls, this video will explain it better than I could.
Net carbs 2.2
Friday, July 9, 2010
However, I did get the new Atkins book, and read it, and I noticed how much better I feel on my diet. It makes a significant difference in my health, so I am back on track starting today. I am still run down and tired, so making food that is easy and tasty has been the goal. I am a huge fan of bento style lunches (as is evident with my other blog), so I wanted something that would work well in my lunch as well.
This version of tuna isn't really that different from normal tuna, which we all made with a blob of mayo and a can of tuna. It's amazing how different using a few herbs and spices can make a humble food.
I named this Green Goddess Tuna because it reminds me a bit of homemade Green Goddess dressing. It is best made the night before and left in the fridge so all the flavors can mellow, or made in the morning for lunchtime.
Green Goddess Tuna
1 can of tuna, drained
1 tsp cilantro, dried /1 tbs fresh chopped
1 tsp basil, dried /1 tbs fresh chopped
1 tsp olive oil
2 tbs mayonnaise
1/2 tsp ranch dressing mix
Mix all of the ingredients together and let sit for at least 20 minutes.
Total Fat 14.0g
Total Carbohydrates 3.6g
Thursday, June 17, 2010
You will need:
Bowl to hold your cauliflower
Grater or food processor
A cup or small container that holds aproximately 1 cup
1 bag of frozen cauliflower, or one head of cauliflower, cut up (will produce about 2.5 cups of cauli-rice)
2-3 tbs of cream cheese
Bacon bits, or some other filling.
Before we begin: cook your cauliflower. I have discovered it is easier to process cooked. I normally take my cauliflower and microwave it for 5 minutes for fresh or 7 minutes for frozen. For this process I did it the night before.
Grate your cauliflower on the largest holes of your grater, or process in a food processor until slightly larger than rice grains.
When you are done, it will look like this. If you are using leftover/cold cauliflower, I usually microwave it for 2-3 minutes to warm it up. If it's freshly cooked, you can skip this step and move to the next one.
Add 2-3 tablespoons of cream cheese and stir a bit, then microwave for another 30 seconds to soften the cream cheese. Once it comes out of the microwave, stir until combined. You might need to add a bit more cream cheese depending on how much cauli-rice you have.
Once your cauli-rice sticks together well, and can be squished into the spoon and stay, you are ready to make onigiri!
First, place a piece of plastic wrap in your container. Make sure it's large enough to go over the sides. You will need to be able to wrap your balls completely in the wrap.
Second, lightly fill the cup 3/4 of the way full, making sure not to pack it heavily.
Third, using your finger, chopstick or small spoon, make an indentation in the middle of the cauli-rice and fill with your filling. I used bacon bits, YUM!
Next, place another spoonful of cauli-rice on top, and pat down.
Finally, gather up the plastic over the ball, and twist.
After this step, if you want to shape it, I strongly recommend putting it in the fridge for at least 10 minutes to let the cream cheese resolidify. You can then shape it into the traditional triangle, or square, or even some other cute shape.
I keep these wrapped in plastic in the fridge for 3-4 days, but they rarely last that long.
Here is the finished product, with some fresh cracked pepper on top in today's bento.
If you want to see more low carb bento boxes, feel free to visit my other blog Low Carb Bento.
Saturday, June 12, 2010
1. Low carb
2. Not a lot of dairy/cheese
This can be used for onigiri, and also sushi, as long as you use it while hot.
This recipe will make 2 rice balls or 3-4 sushi rolls.
1 cup frozen cauliflower
1/2 tsp sea salt
1 tbs cream cheese (I use one that is 1 carb per ounce)
Place the cauliflower and salt in a microwave safe bowl and cover. Microwave for 5 minutes.
Let it cool, take out of the bowl and either grate using a hand grater, or pulse in the food processor until the cauliflower is rice sized
Add the riced cauliflower back to the bowl and add cream cheese. Microwave for 30 seconds then stir until the cheese is completely integrated into the cauliflower.
You can use this to make sushi rolls or my favorite bacon filled rice balls. I'll have a tutorial about how to make them this week!