Simple Low-Carb Breakfast Casserole

Simple Low-Carb Breakfast Casserole

This recipe appears across the internet with slight variations. This is my version.

SIMPLE LOW-CARB BREAKFAST CASSEROLE

Ingredients

• 1 lb ground sausage
• 1 tbsp fresh garlic, minced
• 2 cups (total) red and green bell peppers, diced
• 1/2 cup yellow onion, diced
• 3 cups spinach, chopped
• 12 medium eggs
• Sea salt and freshly ground pepper, to taste
• 1/2 cup Cheddar or Gouda cheese, grated

Instructions

1. Preheat oven to 350º. Grease a 9” by 13” baking dish and set aside.
2. Brown sausage in a skillet. Add garlic, peppers, and onions to the sausage and sauté for 2 minutes.
3. Place this mixture into your prepared baking dish and sprinkle chopped spinach on top.
4. In a separate bowl, whisk eggs with salt and pepper. Pour beaten eggs over vegetables in baking dish. Make sure eggs are covering all ingredients.
5. Top with cheese and bake for 45 minutes. A fork should come out clean when eggs are completely cooked.

NOTE: After baking, I like to add a bit of truffle zest to the top.

HAPPY NEW YEAR!

Getting My Christmas On!

Getting My Christmas On!

All is white! All is bright! The snow began falling yesterday afternoon and is now napping until Wednesday. Bing would be pleased.

After a jazzy brass concert on the 16th of December, something happened that drained the jolly right out of me. With tubs of Christmas all over my living room, I had not one iota of desire to transform our house...until last night: Christmas Eve.

The walls reverberated with holiday swing. We split beef and venison steaks, sipped French press coffee, and had a fireplace crackling on my iPhone. Barry rarely decorates, but he unpacked ornaments and even wrapped gifts. We scaled everything down due to an upcoming road trip, but Christmas magically appeared before midnight.

My Mexican Nativity in Vivid Color

MERRY CHRISTMAS!

When all I want for dinner...is steak!

Rib-eye Steak
Cooked with Za-atar and Buffalo Ghee

There are some proponents of the low-carb lifestyle who eat only meat and fat. In Episodes #1342 and #1343 of the Livin' La Vida Low-Carb Show, I listened to Amber O'Hearn describe how a 100% animal-based diet has restored her body to optimum health. My first concern centered on whether she is receiving all of her necessary nutrients. She maintains that she is. Plus, she finds it much easier to regulate her weight. 

I, too, have found that I lose weight more quickly when I stick to only protein and fat. I am not sure that I want to cut out carbs completely, mostly because I enjoy them, but Amber is interesting to listen to. 

Her podcast episode did, in fact, make me crave steak. In fact, this ribeye—rubbed with Za-atar Middle Eastern Seasoning and cooked slowly in Trader Joe's Seasoned Buffalo Ghee—was all I ate. The scallions were the only carbohydrates.

MERRY CHRISTMAS!

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Instagram Giveaways

Merchants within the Instagram low-carb and keto community are being quite generous! As a way of thanking their followers and boosting exposure, they are hosting GIVEAWAYS. I stopped counting how many I have entered, but I did win Fat Snax Cookies and ChocZero Dipping Cups. I offered these exact cookies during my last blog giveaway, so I was delighted to be the receiver this time! 

If you connect with me @everlovinlowcarb on Instagram, I have reposted a few of these giveaways. Also, @eatsmartsweets is conducting a giveaway countdown to Christmas. You still have time to participate. Most of these end between now and January 1st, 2018.

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French Press and Christmas

I love how this photo captures French press coffee in dreamlike puffs of steam. French press is my morning wake-up call—except when I do drive-through. Even on the go, I pour my aromatic coffee, with MCT Oil and organic heavy cream, into a Bubba travel mug. It features a ceramic coating on the inside, so you "taste your drink, not your mug".

My pressed brew was a lifesaver today because I woke up at 2:00 AM with my head full of Christmas lists. You see, the only thing I have accomplished for Christmas, thus far, is to buy 3 things: a wallet, a purse, and an Alien Green Kia Soul. I refuse to start decorating until our "2015" Christmas tree gets hauled out of our backyard. Yes, you read the year correctly. Barry—plagued with procrastination—is not bothered by what he cannot see. My son, Brock, at least strung up the outdoor lights yesterday.

I get paid once a month, so shopping waits until payday. Hopefully, I will be singing, "It's beginning to look like Christmas" tomorrow.

MERRY CHRISTMAS

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Low-Carb Basque Marmitako (Tuna Soup)

Low-Carb Basque Marmitako
[Click to enlarge.]

Those who follow this blog know that I receive great inspiration from Saveur Magazine. Because of its cultural diversity, it is the only food periodical that I subscribe to. People groups and their celebrated recipes intrigue me.

There is a large Basque community here in Idaho. I attended the San Inazio Festival—in Boise's Basque District—a few summers ago. For 2 hours, I watched paella being prepared in a giant wok-like pan. The aroma had me circling the open-air cooking area. When it came time to serve, guess who was at the front of the line. 

Paella is packed with protein. Just the rice and peas would need to be removed or replaced. Happily, most ethnic recipes need minimal tweaking, if any. Such is the case for the "Marmitako (Basque Tuna and Potato Soup)" from Saveur. Only the potatoes need replacing to make this a low-carb meal.

Turnips | Nutritious and Low-Carb

I adapted this recipe directly from Christopher Bagley's December 6, 2017, post on the Saveur website. I chose to replace the potatoes with turnips. Whereas 1 medium potato has 37 grams of carbohydrates, a medium turnip has only 8 grams. What a difference! Turnips are loaded with vitamin C, as well as vitamins A, B, and K (a direct regulator of inflammatory response). Calcium, manganese, iron, copper, and phytonutrients are among the turnip's positive perks. 

Christopher Bagley shares this about the soup's history:

In Spain’s Basque Country, marmitako means roughly “from the pot.” This rustic, filling soup, now common in Basque homes and sociedades, began as a meal local tuna fishermen would make during long fishing routes on their boats, and still do. Traditionally, locals crack the potatoes with a partial cut, then break off ragged chunks to toss into and add starchiness to the soup. Adding the tuna right at the end, just as the soup is removed from the heat, keeps the fish moist and tender.

NOTE: Be careful not to overcook the turnips.

LOW-CARB MARMITAKO (BASQUE TUNA SOUP)

Adapted from Christopher Bagley's 

"Marmitako (Basque Tuna and Potato Soup)".

December 6, 2017 | Saveur Magazine.

Ingredients

• 1 lb. raw tuna, cut into ½-inch cubes
• 1⁄2 tsp. kosher salt, plus more as needed
• 1 tbsp. extra-virgin olive oil
• 1 green bell pepper, chopped
• 1 yellow onion, chopped
• 1 lb. turnips, peeled and diced
• 1 garlic clove, minced
• 1 tsp. pimentón (Spanish paprika) or smoked paprika
• Chopped Italian parsley leaves, for garnish

Instructions

1. In a medium bowl, toss the tuna with ½ teaspoon kosher salt to lightly coat. Set aside.
2. In a large, heavy pot, add the oil over medium heat. Once hot, add the bell pepper and onion and cook, stirring occasionally, until the onion begins to soften but not color, 8–10 minutes.
3. Add the turnips and garlic, season lightly with kosher salt, and continue cooking until the vegetables are softened but not colored, 8-10 minutes. (Turnips take a little longer to cook than potatoes.)
4. Add the pimentón and 3 cups water and bring to a simmer. Cook until the vegetables are tender, 13–15 minutes. 
5. Turn off the heat, add the tuna, and immediately cover the pan. Remove from the heat and let sit until the fish is just barely cooked through, 3–5 minutes.
6. Divide the soup between 4–6 bowls, sprinkle with chopped parsley to taste and serve immediately.

Smiles,

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Lucious Low-Carb Eggnog

My husband, Barry, was once a milkman in Southern California. He delivered to many Orange County cities, including the Newport Coast, where he got to watch the world wake up. He also represented one of the finest dairies around: Alta Dena Dairy. 

Barry is a confessed eggnog hog and Alta Dena Honey Sweetened Eggnog is amazing! After New Year's Day, Barry was already looking forward to the following fall. He introduced this eggnog to our 3 children and me. We were all gaga for it!

Before embracing a low-carb lifestyle, I cut back on eggnog due to the enormous calories. Just one cup of Alta Dena Honey Sweetened Eggnog is equal to 980 calories and 38 carbohydrates! I would add a smidgen to coffee until I stopped drinking it altogether.

So, it was time to adopt a healthier nog. Especially since sugar is no longer in my life, I find this recipe quite pleasing.

LUCIOUS LOW-CARB EGGNOG

INGREDIENTS

• 1 ½ cup almond milk
• ½ cup heavy cream
• 1 to 1 ½ teaspoons of Swerve or liquid stevia drops to taste
• 1 teaspoon maple flavoring
• 4 eggs
• Freshly ground nutmeg

INSTRUCTIONS

1. In a small saucepan, whisk all ingredients until smooth.
2. Heat up the ingredients over very low heat.
3. Whisk continuously until the eggs have just cooked. The eggnog should be thickened enough to coat the backside of a spoon.
4. Serve warm or refrigerate.
5. Top with whipped cream and ground nutmeg.

Servings: 2 to 3
(Nutrition information not available.)

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5 Low-Carb Tips for the Holidays

I recently attended our Sunday church potluck. Like most shared feasts, there was plenty of pasta, potatoes, sugared salads, breaded chicken, desserts, etc. We were at the end of the line, so the protein choices were picked over. I settled on a tossed salad, savory coleslaw, and roasted chicken.

I never expect events such as these to cater to special diets or lifestyles. I like to think of myself as a forager. Sometimes, the choices are straightforward. On occasion, I  remove the protein and vegetables from a pizza crust. My June 2017 cruise offered a smorgasbord of options. Holidays are more varietal, although traditional Thanksgiving meals typically contain more starch, grains, and sugar.

This will be my 3rd low-carb Christmas. I have not gained weight during one of my LCHF holiday seasons. I see no deprivation in my future.

5 LOW-CARB TIPS FOR THE HOLIDAYS

1. Bring Your Own Condiments ↬ Purchase small plastic or aluminum containers that fit easily into a purse, backpack, satchel, or even the palm of your hand. Include mineral salts such as Maldon or Pink Himalayan; and a delicious herbal blend like Bragg Organic Sprinkle. Carry individual packets of stevia and add them to coffee, tea, oil and vinegar dressing, or even cottage cheese—if you desire a more dessert-like flavor.
2. Keep It Fatty ↬ Fat creates that fabulous feeling of fullness. If you know beforehand that quality fats will be unavailable, bring a tiny bottle of olive oil. Request additional butter to add to coffee or melt over vegetables. Keep small packets of coconut oil on hand. Always ask coffee houses if they have heavy whipping cream instead of the usual half-and-half.
3. Swap Out the Starches ↬ Stay on the offensive by removing all forms of starch during the ordering process. If it never arrives on your plate, there is nothing to navigate. Of course, there are the usual suspects like bread, french fries, mashed potatoes, pasta, and rice. Be on guard for croutons on salads; or noodles and tortilla chips in soup. (Also, beware of restaurants that add sugar to everything!)
4. Keep it Sweet ↬ You will find that once sugar is purged from your diet, you will never or rarely crave sweets. The trick is being prepared when those urges come. Have a stash of dark chocolate with a minimum of sugar or try Lily's 70% Dark Chocolate, sweetened with stevia. (My favorite flavor is Sea Salt.) Another option is carrying a 2-ounce bottle of NOW Foods Better Stevia Dark Chocolate Liquid (or whatever flavor you prefer). Having a baggie of low-carb cookies at your disposal is also helpful. Lastly, if you can handle a small nibble of a sugary cheesecake without losing your brakes, do it!
5. Be a Gracious Receiver ↬ Regardless of how vocal we are about our lifestyle choices, we will still receive the Christmas tin of cookies or a cellophane-wrapped loaf of cranberry bread, all baked with white flour and sugar. As much as we understand the havoc that sugar creates in our bodies, others still enjoy it. They also love giving what they enjoy to others. We truly can accept these gifts by simply recognizing the thought, time, and effort that went into preparing them. To resist temptation (if there is any), immediately commit to sharing these gifts with family, friends, co-workers, or neighbors. Freeze treats for your next book club.

MERRY CHRISTMAS!

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My Soul Sings!

Alien Green Kia Soul
Kendall Auto Mall | Nampa, Idaho

We have had 4 used cars in Idaho. Three of those vehicles blew their engines. Power windows stopped working and glass disappeared into the doors. Drivers seats dipped lower on the left side. Our bodies were stiff after long rides. One car would not start because it thought it was being stolen. We finally needed to make some survival decisions.

Meet my new ride: an Alien Green Kia Soul! This is our first new car in 10 years. We can use it as a tax write-off and it comes with an incredible warranty! I understand that Kia is retiring this quirky color, which is sad because I think this shade makes it even more fun to drive. I also wear a lot of this green, so it feels like one big accessory.

I approached Kendall Auto Mall with just this model and color in mind. There was only one on the lot and it had been marked down $4000.00 for being a test car. At first, Barry rolled his eyes at the color. He had spent 8 years driving military green vehicles in the Marines. I pointed out that "Alien Green" would never work as camouflage. In fact, we plan on using this vehicle to drive for Uber. Our future clients will never have trouble spotting us.

My cars serve as a prayer closet, think tank, and as a passport to adventure. In order to get the full experience, comfort is vital to me. I am finally enjoying that again.

Smiles,

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