Tag: low carb recipes

Dr Lois Jovanovic:Everything you need to know about diabetes in pregancy

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Dr Lois Jovanovic from Santa Barbara is an expert in getting great results with diabetic women in pregnancy. This video series from Diabetes in Control covers in depth interviews with Lois. Even if you are not pregnant or intending to be you can pick up information on how to get excellent blood sugar control in these videos.

Jovina cooks Italian: Seafood and Vegetable Grill with Green Goddess Marinade

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Seafood On The Grill Tonight

August 19, 2016

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Tips On Grilling Shellfish

The flavor of shellfish benefits significantly from grilling. Removing the shellfish from the grill before they become too well done and rubbery is the biggest challenge. Watching closely for shellfish to turn opaque (non-transparent), removing them from the grill and serving them immediately are key to delicious tasting fish.

Prepare scallops for grilling by cutting off the curved shaped appendage that is attached to the side of the body, if still intact.

Prepare shrimp by removing the shell and the vein that runs along the back. Personal preference dictates whether to leave the tail on or off.

Marinating shellfish in a flavorful oil will help to prevent the tendency of the scallops and shrimp to dry out.

Two skewers work best to prevent the seafood from spinning or turning on the grill.

Grill shrimp on each side for 2-3 minutes, depending on the thickness of the shrimp. Cook scallops for 2-3 minutes on each side, depending on their size.

Tips On Grilling Vegetables

Make room on the grill for vegetables. The caramelized, smoky flavor that comes with grilling does wonders for vegetables. A lot of veggies do well on the grill, but some really stand out — asparagus, corn, eggplant, squash, mushrooms, peppers and onions.

Most vegetables cook better and are less likely to stick if they’re marinated first or brushed lightly with vegetable oil.

For added flavor, sprinkle grilled vegetables with chopped fresh herbs. Cut the vegetables all about the same size for even cooking.

If you use wooden skewers, soak them in warm water for 20 minutes.

Marinade for the Shellfish and Vegetables

  • 1/4 cup extra virgin olive oil
  • 1/2 teaspoons dried basil
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground black pepper

Directions

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Whisk all the marinade ingredients together in a measuring cup. Divide in half. Use one half for the shellfish and one half for the vegetables.

Grilled Shellfish Skewers

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For 2 servings

Ingredients

  • 6 medium sea scallops
  • 6 medium shrimp, peeled and deveined
  • Marinade, recipe above
  • 2 double skewers
  • Green Goddess Dressing, recipe below

Grilled Vegetable Skewers

For 2 servings

Ingredients

  • 1/4 of a Fennel bulb, cut into 2 inch pieces
  • 1/3 of a Red Bell Pepper, cut into 2 inch pieces
  • 1 small Zucchini, cut into 2 inch slices
  • Marinade, recipe above
  • 2 double skewers
  • Green Goddess Dressing, recipe below

Directions

Marinate the shellfish and vegetables separately for 30  minutes. Drain and thread the scallops on one double skewer and the shrimp on a second double skewer.

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Do the same with the vegetables. Save any marinade left in the bowl to use as a basting sauce.

Preheat an outdoor grill to high and grease the grill grates with oil.

Place the vegetable skewers on the grill first, since they will take longer to cook. Cook until the vegetables are tender, turning and basting them with the olive oil mixture occasionally, about 15 minutes.

After the vegetables have cooked for 10 minutes, place the shellfish skewers on the grill.  Cook for 2-3 minutes on each side.

Serve the grilled shellfish and vegetables with the Green Goddess Dressing.

Green Goddess Dressing

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This may be used immediately or stored in the refrigerator for up to 3 days. This dressing is also delicious drizzled over hard-boiled eggs.

Makes 1 cup

Ingredients

  • 1/4 cup snipped chives
  • 1/4 cup chopped fresh flat leaf parsley leaves
  • 2 tablespoons chopped fresh tarragon
  • 2 anchovy fillets
  • 2 tablespoons white wine vinegar
  • 3 tablespoons extra virgin olive oil
  • 1/2 cup sour cream
  • Kosher salt and freshly ground black pepper

Directions

Place the chives, parsley, anchovy fillets, tarragon and vinegar in a food processor and pulse a few times to combine.

With the motor running, add the olive oil in a steady stream, scraping down the sides, and process until pureed. Add the sour cream and process until smooth. Season with salt and pepper.

Store in the refrigerator until serving time.

Jovina cooks Italian: Pesto flounder with dressed garden salad

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Pesto Flounder Packets

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This recipe is easy to adapt to seasonal ingredients. When basil is not available, use a spinach or red pepper pesto. Baking in parchment during cold weather is quite successful, but use the grilling method when the weather cooperates.

4 servings

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 4 (6-ounce) flounder fillets or any white fish fillets available in your area
  • 1/4 cup prepared pesto
  • 1/4 teaspoon salt
  • Freshly ground black pepper
  • Sliced tomatoes
  • Lime slices

Directions

Prepare  an outdoor grill.

Cut aluminum foil into 4 pieces large enough to enclose the fillets. Drizzle 1/2 tablespoon olive oil on each piece of foil. Place fish on top of the oil.

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Lightly spread 1 tablespoon pesto over each fillet. Sprinkle with salt and pepper. Top with tomato and lime slices.

Seal foil packets and place on the grill. Grill 8-10 minutes or until fish are cooked.

Summer Entertaining | jovinacooksitalian

Garden Salad

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Ingredients

  • 1/4 of a red onion, sliced
  • 2 small tomatoes, diced
  • Half a cucumber, diced
  • Sliced radishes and black olives to taste
  • 4 cups torn garden lettuce
  • Salt and Pepper
  • Italian Vinaigrette, recipe below

Directions

Combine all the ingredients in a salad bowl. Sprinkle lightly with salt and pepper. Drizzle some of the dressing over the salad and mix well. Taste and add a little more dressing, if necessary.

Italian Vinaigrette

Yields: ¾ cup

  • 1 tablespoon dried Italian mixed herbs
  • 3 cloves garlic, pressed
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 1/2 teaspoon salt
  • 1/2 teaspoon cracked black pepper
  • 3 tablespoons red wine vinegar
  • 1/2 cup olive oil

Directions

Whisk the first seven ingredients together. Whisk in the olive oil, a little at a time, until it is all incorporated.

Jovina cooks Italian: Herb marinated grilled chicken

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The marinade used for this chicken recipe makes the chicken really delicious.

Ingredients

  • One 3-4 pound chicken, wing tips removed

Marinade

  • 1 tablespoon fresh lemon juice
  • 2 teaspoons kosher salt
  • 1 teaspoon smoked paprika
  • 3  garlic cloves, minced
  • 1/2 teaspoon crushed red pepper
  • ½ cup finely chopped fresh herbs ( I used oregano, basil, sage, parsley, rosemary, chives and thyme because that is what is growing in my garden.)
  • 1/4 cup extra-virgin olive oil

Directions

Combine the marinade ingredients in a small mixing bowl or measuring cup.

Using kitchen shears, cut along both sides of the chicken backbone; remove the backbone (Save it for broth).

Turn the chicken, breast side up, and press down firmly on the breast bone to crack and flatten it. Tuck the wings under the back.

Transfer the flattened chicken to a medium glass baking dish. Loosen the skin a little and rub the marinade under and over all the skin of the chicken.

My comment: for the less surgically adept (including me!) you can use pre-cut chicken pieces.

Cover the dish with plastic wrap and refrigerate overnight. Remove the chicken from the refrigerator one hour before cooking.

Heat an outdoor grill to high with all the burners on, then, turn one or two burners to the lowest setting to create a low heat area.

My comment: Or use your usual kitchen grill

Grill the chicken, skin side down over the hot side of the grill, until the skin is browned and crisp, about 8-10 minutes. Turn the chicken skin side up and move to the low heat side of the grill.

Cover and grill over low heat until cooked through, about 20 – 30 minutes. Internal temperature should be around 170 F.

Transfer the chicken to a cutting board and let rest for 10 minutes. Internal temperature should rise to 180 F. Carve the chicken and serve.

NourishedPeach: Grilled chicken with chipolte lime sour cream

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This recipe was originally Smokey Grilled Chicken Quesadillas with Chipotle Lime Sour Cream but it works as well without the bread accompaniment.

 

Ingredients

For the Chicken

1 Pound Boneless Skinless Chicken Breast Tenderloins

1/4 Cup Olive Oil

1 Lime, juiced

1 Teaspoon Chipotle Powder

1/2 Teaspoon Kosher Salt

For the Chipotle Lime Sour Cream

1/2 Cup Sour Cream

1/2 Cup Heavy Cream

1 Tablespoon Fresh Lime Juice

1/2 Teaspoon Chipotle Powder

1 Clove Garlic, grated or pressed

1/2 Teaspoon Kosher or Sea Salt

On the side

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2 Cups Shredded Cheddar Cheese

4 Slices Cooked Bacon, chopped

4 Green Onions, thinly sliced

Chopped Cilantro, for garnish

Directions

For the Chicken

Preheat grill to medium high heat.

Whisk together the olive oil, lime juice, chipotle powder and salt in a small bowl.  Place chicken in a shallow bowl or plastic resealable bag and cover with the marinade, ensuring the chicken is coated well.  Let marinate in the refrigerator for at least 15 minutes or up to 4 hours.

Remove chicken from marinade and place on the grill.  Grill, covered, for 8-10 minutes, flipping once in between cooking, or until chicken is nicely charred and thoroughly cooked through.  Let chicken rest for 5-10 minutes and then chop into small pieces.

For the Chipotle Lime Sour Cream

Add all ingredients to a medium sized bowl and whisk well to combine.  Let sit at room temperature for up to 30 minutes.  Can be made ahead and stored in the fridge up to 24 hours in advance.

Add

Add cheese, bacon, green onion and diced chicken to each plate.   Serve topped with Chipotle Lime Sour Cream and sprinkled with cilantro.  Serves 4-6.

 

Jovina cooks Italian: Brindisi Fish Soup and Grilled Aubergine

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Brandishi Fish Soup

  • Servings: 4
  • Difficulty: easy
  • Print

 

Ingredients

  • 1 1/2 lbs whole fish, large bones removed
  • 3/4 lb squid
  • 1/2 lb cuttlefish or octopus
  • 1/2 lb mussels
  • 8 oz clams
  • 1/2 lb plum tomatoes, peeled and diced
  • 1 stalk celery, diced
  • 1 onion, diced
  • Chili pepper, diced
  • Extra virgin olive oil
  • Salt
  • Parsley, chopped
  • 1 clove of garlic, minced

Directions

  1. Thoroughly wash all the fish and seafood. Cut the fish into large pieces and the squid and cuttlefish into small pieces.
  2. In a large soup pot, saute the onion and celery in a few tablespoons of oil. Add the tomatoes and cook for 5 minutes. Add the cuttlefish and squid and, after 10 minutes, the remaining fish and shellfish.
  3. Add the chilli pepper, cover the pan and cook over low heat for 30 minutes. Season with salt to taste. Ladle the soup into individual bowls and sprinkle a handful of parsley and finely chopped garlic onto each serving.

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Grilled Aubergine

  • Servings: 4-8
  • Difficulty: easy
  • Print

Ingredients

  • 1/3 cup extra virgin olive oil
  • 1/4 cup fresh basil, finely minced, plus extra leaves for garnish
  • 1/4 cup minced shallots
  • 2 tablespoons balsamic vinegar
  • 1 ½ cups chopped tomatoes
  • Kosher salt and pepper
  • 4 small aubergines
  • 3/4 cup burrata cheese, cut into small pieces

Directions

  1. In a small bowl, combine the oil, basil, shallots and vinegar.
  2. In another small bowl, mix the chopped tomatoes with 2 tablespoons of the basil mixture. Season the tomatoes with salt and pepper.
  3. Trim the eggplant and cut in half lengthwise. Place them on a tray or a plate. Brush both sides of the eggplants with the remaining basil mixture and sprinkle lightly with salt and pepper.
  4. Prepare a grill for direct-heat cooking over high heat. Place the eggplant on the grill.  Cover and cook until tender, about 8 minutes per side. Don’t let them burn.
  5. Using a metal spatula, carefully transfer the eggplant to warmed plates. Divide the cheese among the eggplant halves and spoon the tomato mixture over each. Garnish with extra basil leaves.

From Jovina Cooks Italian.

Pancakes

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5 tbsp soya flour

4 tbsp ground almonds

2tbsp granulated sweetener

½ tsp baking powder

Pinch of salt

2 eggs

50ml/2fl oz double cream

2tsp butter

Berries and double cream (optional)

 

Method:

Place the soya flour, almonds, sweetener, baking powder, salt, eggs and double cream in a blender and process until smooth.

Heat a large non- stick pan over a low to medium flame and add 1 tsp of the butter. Tilt the pan to coat the surface with the melted butter.

Spoon  the batter into the pan to make three pancakes about 6 cm in diameter. Cook until risen, golden on the undersides and dry around the edges, then flip over and cook the undersides until golden.

Serve with berries and double cream.

 

Jovina cooks Italian: Summer fish, gratin and salad

kaitiscotland1 Comment

Getting together with friends doesn’t need to be something that’s planned for days. Keep it simple and enjoy the evening. You also want to cook easy, but delicious food with a minimum of fuss. I try to make up menus that do most of the cooking on the grill and much of the preparation in advance. That way I can spend time with my guests. Make dessert easy by serving fresh fruit. It is much more refreshing than a heavy dessert and add a little frozen yogurt, if desired.

 

Serve this dinner with a tray of vegetables and a creamy dip.

 

Pesto Flounder Packets

This recipe is easy to adapt to seasonal ingredients. When basil is not available, use a spinach or red pepper pesto. Baking in parchment during cold weather is quite successful, but use the grilling method when the weather cooperates.

4 servings

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 4 (6-ounce) flounder fillets or any white fish fillets available in your area
  • 1/4 cup prepared pesto
  • 1/4 teaspoon salt
  • Freshly ground black pepper
  • Sliced tomatoes
  • Lime slices

Directions

Prepare  an outdoor grill.

Cut aluminum foil into 4 pieces large enough to enclose the fillets. Drizzle 1/2 tablespoon olive oil on each piece of foil. Place fish on top of the oil.

Lightly spread 1 tablespoon pesto over each fillet. Sprinkle with salt and pepper. Top with tomato and lime slices.

Seal foil packets and place on the grill. Grill 8-10 minutes or until fish are cooked.

Summer Vegetable Gratin

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This casserole can be prepared in advance and cooked when the guests arrive or cooked in advance and reheated. Tastes just fine reheated.

Serves 6

Ingredients

  • 1 tablespoon unsalted butter
  • 1 medium onion, finely chopped
  • 1 medium bell pepper, diced
  • 1 medium yellow squash, diced
  • 1 large garlic clove, minced
  • 3 cups fresh corn kernels, divided
  • 3 large eggs
  • 1/2 cup whole milk
  • 1 small handful of fresh parsley, washed, dried and coarsely chopped
  • 3/4 cup sharp cheddar cheese, shredded
  • Sea salt and freshly ground black pepper to taste

Directions

Preheat the oven to 375 degrees F. Oil a 2-quart gratin or baking dish.

Set aside 1 cup of the corn kernels.

Heat the butter in a large skillet over low heat and add the onion. Cook, stirring often, until it begins to soften, about three minutes.

Add the bell pepper, squash and a generous pinch of salt. Cook, stirring often, until the vegetables are tender, about five minutes.

Add the garlic and 2 cups corn kernels, stir together and add another generous pinch of salt and some pepper.

Stir together for a minute or two and remove the pan from the heat.

Place the remaining 1 cup corn kernels in a blender and add the eggs, milk and 1/2 teaspoon salt. Blend until smooth. Combine with the vegetables in the skillet.

Add the parsley and the cheese, and stir together. Pour into the prepared gratin dish.

Bake 35 to 40 minutes, until the top is browned and the gratin is firm to the touch. Serve hot or warm.

 

Garden Salad

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Ingredients

  • 1/4 of a red onion, sliced
  • 2 small tomatoes, diced
  • Half a cucumber, diced
  • Sliced radishes and black olives to taste
  • 4 cups torn garden lettuce
  • Salt and Pepper
  • Italian Vinaigrette, recipe below

Directions

Combine all the ingredients in a salad bowl. Sprinkle lightly with salt and pepper. Drizzle some of the dressing over the salad and mix well. Taste and add a little more dressing, if necessary.

Italian Vinaigrette

Yields: ¾ cup

  • 1 tablespoon dried Italian mixed herbs
  • 3 cloves garlic, pressed
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 1/2 teaspoon salt
  • 1/2 teaspoon cracked black pepper
  • 3 tablespoons red wine vinegar
  • 1/2 cup olive oil

Directions

Whisk the first seven ingredients together. Whisk in the olive oil, a little at a time, until it is all incorporated.

 From Jovina Cooks Italian food blog

 

Spicy Peanut Pork

Emma2 Comments

diabetes dietPeanut butter is one of my favourite foods. Of course it’s incredible on toast, but toast is out of bounds when you are low-carbing. It’s great as a snack though with apple slices or sticks of celery. You can choose the worthy peanut butter – the stuff without sugar or salt – but I suspect most people love the cheap stuff. I find most own-brand peanut butter indistinguishable from the brand leaders.

Anyway, I created a new recipe this week – Peanut Pork. It’s basically a satay sauce type recipe that makes the most of peanut butter and pork, two ingredients I really love. You can double it up easily enough to serve more people.

Spicy Peanut Pork

  • Servings: 2
  • Difficulty: easy
  • Print

  • 200g, pork shoulder steak
  • 50g creamed coconut
  • 1 tbs, coconut oil
  • 75g crunchy peanut butter
  • 2 spring onions, sliced
  • 75g baby sweetcorn chopped in half
  • 1 medium red pepper, sliced
  • 50g mange tout
  • 300mls boiling water
  • 2 red chillies, finely sliced (keep the seeds if you like your food spicier)
  • Salt and freshly-ground black pepper

Cut the pork steak into evenly-sized cubes (about two centimetre squared).

Melt the coconut oil in a wok and add the spring onions, pepper and baby sweetcorn. Stir-fry for five minutes.

Chop the creamed coconut up and add this and the peanut butter to the boiled water. Whisk well to combine. Add this to the vegetables and bring to a simmer. Add the pork and allow to simmer for five minutes. Add the mange tout and simmer for another five minutes.

Season to taste with the salt and pepper.

Serve with cauliflower rice or in bowls with a spoon.

Allow 20g of carbs per portion.

Baked Chicken Curry

kaitiscotland3 Comments

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Baked Chicken Curry

  • Servings: 4
  • Difficulty: easy
  • Print

  • 1.25 kg chicken pieces, bone in
  • 1 tsp salt
  • Black pepper
  • 2 tbsp lemon juice
  • 2 tsp fresh ginger
  • 1 large clove garlic, crushed
  • 5 tbsp full fat yoghurt
  • 1½ tbsp ground coriander
  • 2 tsp cumin
  • ½ tsp cayenne
  • 6 cardamom pods
  • 2 tbsp finely chopped onion or shallot

Method

 

  1. Put the chicken in a large casserole dish in a single layer. Add salt, juice, lots of pepper, mix well and set aside for 20 mins.
  2. Combine ginger, garlic, yoghurt, coriander, cumin, turmeric, cayenne and cardamom in a bowl. Mix well.
  3. Rub chicken with mix, cover and put in fridge overnight.
  4. Heta oven to 200C/gas 6.
  5. Bring chicken to room temperature. Brush with oil, scatter with onion. Bake in middle of oven for 30 mins. Turn chicken over and put back in oven. Cook another 40 mins, basting every 10 with juices.