The Low-Carb Gourmet
250 Delicious and Satisfying Recipes
By Karen Barnaby
Published by Rodale
November 2004; $35.00US; 1-57954-990-X
Over the past few years, low-carb, high-protein diets have changed the way
America eats. But how much steak, nuts, and cheese can a person eat? If
you're a low-carber, you have been looking for a cookbook that will provide
the variety, sophistication, and sublime taste sensations that the true food
lover craves -- and yet will allow you to reap the weight-loss and health
benefits of low-carb eating.
In The Low-Carb Gourmet, anyone who is currently on -- or contemplating
embarking upon -- one of the many low-carb diets will find a wealth of
recipes, tips, and inspiration. Professional chef and award-winning cookbook
author Karen Barnaby applies her carb-cutting techniques to more than 250
recipes that are at once elegant and uncomplicated, such as Prawns with
Peppery Garlic Vinaigrette; Soy, Sake, and Butter-Glazed Mushrooms;
Pancetta-Wrapped Salmon with Red Wine Butter; Tamarian's Peanut
Butter-Frosted Brownies; and Strawberry Shortcakes with Mascarpone Balsamic
Cream. Filled with lush color photographs, tips on low-carb shopping, and
menus and ideas for entertaining, The Low-Carb Gourmet raises low-carb
dining to new heights.
Author
Karen Barnaby is the executive chef at the award-winning Fish House
restaurant in Vancouver, British Columbia. She herself has lost 70 pounds
through low-carb eating. The author of five previous cookbooks, she lives in
Vancouver.
For more information, please visit www.writtenvoices.com.
Excerpt
The following is an excerpt from the book The Low-Carb Gourmet: 250
Delicious and Satisfying Recipes
by Karen Barnaby
Published by Rodale; November 2004; $35.00US; 1-57954-990-X
Copyright © 2004 Karen Barnaby
Fat Facts
All fats found in fresh whole foods are good, healthy, and sometimes vital.
It is wise to include a full spectrum of fats in your diet, which will work
hard to keep you healthy and young-looking. This, of course, is not the
message we have been getting in the popular media, and because of this we
have built up an unhealthy guilt complex and fear of fat.
Certain fats are indeed bad for us, but luckily it is easy to spot them.
Trans fatty acids have been linked to raising "bad" cholesterol (LDL) and
lowering "good" cholesterol (HDL); they are also suspected of being behind
that "stubborn fat" that won't leave no matter what we do. They are the
result of processing oils through hydrogenation. You can spot the presence
of trans fats in a product because hydrogenated fats have to be listed in
the ingredient panel of food. By adding up all the fats listed in the panel
and then subtracting that number from the total listed, you will come up
with the amount of trans fats in the product. However, the easiest thing to
do is just avoid anything that has any hydrogenated oil in it.
Rancid fat is the other bad fat -- fat that has been mutated by oxygen,
heat, moisture, and light. This fat is full of free radicals and can
contribute to all the health and aging problems associated with them. At
first you might think that it would be easy to avoid this one. Just reading
the word "rancid" tends to make our noses wrinkle in disgust; however, we
have been conditioned to accept rancid fats. The reason that dollop of
butter is salty is to help preserve it and to cover up the rancid taste.
Yes, butter is good for us, but rancid butter is not. That flax oil in the
refrigerator is liquid gold to some, but if it is rancid, it is worse than
useless. We have to retrain our noses and taste buds to discern fresh good
fats from rancid bad ones. This is one reason for using unsalted rather than
salted butter.
This retraining can be done by finding stores that sell their stock quickly,
store their products properly, and rotate their stock on the shelf so that
no old products linger there. Also check the expiration dates on products to
help you find the freshest product.
Remember that the best fats come from fresh whole foods, so try making your
own butter from some fresh, pure whipping cream. Add a bit of salt to taste,
if you prefer it salty, and memorize the taste to compare with commercially
prepared butter. If that is a bit too much work, just find the freshest
frozen unsalted butter you can, and taste that. When dealing with vegetable
oils, try grinding the seeds up and then smelling the fresh aroma. Again, if
this is too much of a bother, just get a good smell of the oil when you
first open the bottle or tin and memorize that fresh scent. As soon as you
notice that the smell is off, get rid of it.
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Escarole Soup with Turkey Meatballs
Makes 4 servings
I think escarole, chicory, kale, and Swiss chard make delicious soups. The
meatballs turn this soup into a meal.
Note: You can use spinach, zucchini, or a combination of both in place of
the escarole.
1 Tbsp. (15 ml) extra-virgin olive oil
1/2 cup (120 ml) finely chopped onion
2 garlic cloves, minced
1 tsp. (5 ml) chopped fresh rosemary leaves or 1/2 tsp. (2.5 ml) dried
rosemary, crumbled
1 1/2 lb. (680 g) escarole, washed, dried, and chopped into 1-inch
(2.5-cm) pieces
6 cups (1.4 L) chicken stock
1 lb. (454 g) ground turkey
1 large egg
2 Tbsp. (30 ml) minced green onion
1 Tbsp. (15 ml) finely chopped fresh parsley
1/3 cup (80 ml) freshly grated Parmesan cheese
Sea salt and freshly ground black pepper
Lemon slices (optional)
--Preheat the oven to 350°F (175°C).
--Heat the oil in a large pot over medium heat. Add the onion, garlic, and
rosemary and cook for 5 minutes, or until the onion is soft but not brown.
Add the escarole and stock. Bring to a boil. Reduce the heat, partially
cover the pot, and simmer for about 10 minutes, or until the escarole is
tender.
--In a medium bowl, mix the turkey, egg, green onion, parsley, and cheese.
Form into 1-inch (2.5-cm) balls. Lightly oil a baking dish large enough to
hold the meatballs in a single layer. Add the meatballs. Bake for 10
minutes.
--Add the meatballs to the soup and simmer, partially covered, for 5
minutes. Season to taste with salt and pepper. Serve garnished with lemon
slices (if using).
Per serving. Effective carbohydrates: 4.3 g; Carbohydrates: 10 g; Fiber: 5.7
g; Protein: 34 g; Fat: 18.4 g; Calories: 346
--------------------
Grilled Flank Steak with Cumin Aioli
Makes 6 servings
You can use a sirloin steak in place of the flank steak. In fact, any steak
is good with the cumin aioli. Flank steak is best served medium-rare or
less, and leftovers are wonderful.
Cumin Aioli
1 Tbsp. (15 ml) cumin seeds
1 large egg
1 tsp. (5 ml) Dijon mustard
1/2 tsp. (2.5 ml) sea salt
1 garlic clove, minced
1/2 cup (120 ml) vegetable oil
4 tsp. (20 ml) freshly squeezed lemon juice
1/2 cup (120 ml) extra-virgin olive oil
Steak
3 Tbsp. (45 ml) extra-virgin olive oil
1/2 tsp. (2.5 ml) sea salt
2 garlic cloves, minced
1/2 tsp. (2.5 ml) freshly ground black pepper
1 2 1/2-lb. (1.1 kg) flank steak
--To make the cumin aioli: Place the cumin seeds in a small frying pan and
stir over medium heat for 2 minutes, or until they darken a shade. Remove
from the heat. Finely grind half of the cumin seeds in a coffee grinder or
with a mortar and pestle.
--In a blender or food processor, combine the egg, mustard, salt, garlic,
and the ground cumin seeds. Process briefly to blend. With the motor
running, add the vegetable oil in a slow, steady stream. Pour in the lemon
juice and then slowly add the olive oil until the aioli is emulsified. If
the mixture seems too thick, add a spoonful or two of water. Scrape the
aioli into a bowl and stir in the whole cumin seeds. Cover and refrigerate.
--To make the steak: In a small bowl, mix the oil, salt, garlic, and pepper.
Spread on both sides of the steak. Cover and refrigerate up to overnight.
--Preheat the grill or broiler. Grill or broil the steak for 3 to 4 minutes
on each side for medium-rare. Remove the steak from the heat and let it sit
for a few minutes. Slice very thinly across the grain and serve with the
aioli on the side.
Per serving. Effective carbohydrates: 1.2 g; Carbohydrates: 1.5 g; Fiber:
0.3 g; Protein: 42.7 g; Fat: 58 g; Calories: 701
--------------------
My Brownies
Makes 48 brownies
These are decadently dense, rich, and moist.
10 oz. (285 g) cream cheese, at room temperature
16 Tbsp. (240 ml) unsalted butter, at room temperature (2 sticks)
4 oz. (112 g) unsweetened chocolate, melted and cooled
1/4 cup (60 ml) each Splenda and Canadian Sugar Twin or 1 cup (240
ml) Splenda
4 large eggs
2 tsp. (10 ml) instant coffee granules
1 1/2 tsp. (7.5 ml) pure vanilla extract
1 1/2 tsp. (7.5 ml) pure chocolate extract (optional)
1 1/2 cups (360 ml) almond meal (finely ground almonds)
6 Tbsp. (90 ml) Dutch-processed cocoa powder
1/4 tsp. (1.2 ml) sea salt
1 1/2 tsp. (7.5 ml) baking powder
--Preheat the oven to 350°F (175°C). Butter a 13 x 9-inch (32.5 x 22.5-cm)
baking pan and line the bottom with parchment paper.
--In a large bowl, beat the cream cheese and butter until smooth. Beat in
the chocolate and sweetener. Beat in the eggs, 1 at a time, scraping the
bowl well after each addition. Add the coffee and extracts. Beat until
combined.
--In a medium bowl, mix the almond meal, cocoa, salt, and baking powder. Add
to the chocolate mixture and beat well. Scrape into the prepared pan and
smooth the top.
--Bake for 35 to 40 minutes, until the top is firm. Cool on a wire rack
before cutting. Store, covered, in the refrigerator.
Per brownie. Effective carbohydrates: 1.5 g; Carbohydrates: 2.1 g; Fiber:
0.6 g; Protein: 2.1 g; Fat: 9.7 g; Calories: 99
Made with Splenda only: Add 0.3 g carbohydrates
--------------------
Donald's Deep-Dish Pizza Quiche
Makes 8 servings
Donald is a lowcarber.org success story. He's lost more than 100 pounds.
Donald cuts the quiche into pieces and then freezes them to take to work for
lunch. Of course, you can use any pizza toppings that you prefer. The
mushrooms and sausage are my preference. This is one of the most popular
recipes ever from lowcarber.org.
4 oz. (112 g) cream cheese, at room temperature
4 large eggs
1/3 cup (80 ml) whipping cream
1/4 cup (60 ml) freshly grated Parmesan cheese
1 Tbsp. (15 ml) minced fresh chives
1/2 tsp. (2.5 ml) minced garlic
1/2 tsp. (2.5 ml) dried oregano
1 cup (240 ml) shredded Asiago cheese
2 cups (480 ml) shredded full-fat mozzarella cheese
1/2 cup (120 ml) tomato sauce
2 cups (480 ml) sliced mushrooms, sautéed
2 Italian sausages, casing removed, crumbled, and cooked
--Preheat the oven to 350°F (175°C). Butter a 13 x 9-inch (32.5 x 22.5-cm)
baking dish.
--In a food processor, blend together the cream cheese and eggs until
smooth. Add the cream, Parmesan, chives, garlic, and oregano. Blend until
smooth.
--Scatter the Asiago and 1 cup of the mozzarella in the prepared baking
dish. Pour the egg mixture over the cheese. Bake for 30 minutes.
--Spread with the tomato sauce. Scatter the mushrooms and sausage over the
top. Cover with the remaining 1 cup mozzarella.
--Turn on the broiler and broil about 6 inches from the heat until brown and
bubbly. Let sit for 5 minutes or so before cutting.
Per serving. Effective carbohydrates: 3.5 g; Carbohydrates: 4 g; Fiber: 0.5
g; Protein: 16.3 g; Fat: 25g; Calories: 305
--------------------
Pumpkin Chiffon Pie
Makes 8 generous servings