Caramelized Onion Gravy

Caramelized Onion Gravy- from Oxygen Magazine. Can be a little on the sweet side depending on the onions you use and how much you caramelize the onions but I think it's a brilliant gravy without flour.
2 lg onions, thinly sliced
enough butter or oil to sautee onion
1c total- chicken/ turkey broth, cream or half & half- either one or the other or a combination
1/2tsp rubbed sage, thyme or rosemary
salt & pepper to taste

sautee onions until caramelized, stirring frequently. Remove onions to blender cup. Add liquid and seasoning, blend until smooth. Add more liquid if needed. Add salt & pepper to taste. makes about 2 cups

Wilted Spinach Salad with Roasted Peppers

I had a version of this salad while in Canada and it was out of this world, so my bil (the former chef) created this recipe for me. Thank you Matt!

1 medium red or yellow bell pepper
3 fluid ounces extra virgin olive oil
salt and pepper, to taste
2 ounces red onion, sliced thin
1 pound spinach leaves
1 head frisée or escarole
3 tablespoons balsamic vinegar
1 garlic clove, chopped fine
10 olives, pitted
1 ounce parmesan cheese, grated
Servings: 2

1. Roast and peel the bell pepper and cut into strips. Toss the pepper strips with 1/2 tablespoon of olive oil and a few pinches of salt and pepper. Set aside to marinate.

2. Cover the onion slices with cold water to leach strong onion flavor. Set aside.

4. Wash and dry spinach. Trim the stem end of the frisée or escarole and discard the tough outer leaves. Wash and dry.

5. Drain the onions. In a large bowl, combine the vinegar, garlic, 1/2 teaspoon of salt and a few pinches of pepper. Add the greens, onions, peppers and olives.

6. Heat the remaining olive oil in a small pan until it is very hot and just below the smoking point. Immediately pour it over the salad and toss with a pair of metal tongs to coat and wilt the leaves. Sprinkle on the Parmesan.

Low Carb Pumpkin Cheesecake

Serves 8

28g crushed Graham Cracker for Crust (see NOTE below for a link to a gluten free graham cracker recipe)
2 blocks of Fat Free Cream Cheese (I use neufchatel to avoid that funky ff aftertaste)
1/2 cup Splenda (I use Stevia to avoid the chemicals)
1/2 tsp Vanilla Extract
1 Egg, 1 Egg White
1/4 cup Whole Milk
120g Canned Pumpkin
1 pinch of Pumpkin Pie Spice
1 dash of Cinnamon


Directions:

Spray some non-stick spray in a 6″ or 8″ pie dish, and sprinkle the crushed Graham Cracker crumbs evenly for the crust.

Mix all ingredients but the eggs and Canned Pumpkin in a bowl with a mixer. Once the batter is smooth add the eggs; mix until the batter is a creamy consistency. Mix the pumpkin into the batter and once you are done mixing the pumpkin, pour the batter into the pie dish.

Bake: at 325°F for about 30-40 minutes. Check at the 30 minute mark and continue baking until the center is almost set, then set out to cool. Place in the refrigerator for a minimum of 3 hours and top with your favorite low-fat whipped topping before serving.

94cal 11g carb 1g fat 10g protein 5g sugar 388mg sodium (per slice)

*NOTE* You can find a recipe for gluten free graham crackers here. I have not tried this recipe yet, but it has gotten good reviews on the page. http://sketch-freeveganeating.blogspot.com/2011/08/buckwheat-graham-crackers.html

Beany Alfredo Sauce - Healthy Sauce Finally!

Beany Alfredo Pasta
makes 4 cups sauce – serves 4 with leftovers!

1 box fettuccine pasta

Alfredo Sauce
1 1/2 cups cannellini beans, canned/drained
6 cloves of garlic – or equivalent garlic paste
2 Tbsp mayo (I use olive oil mayonnaise)
1/2 cup sweet onion
2/3 cup dehydrated potato flakes (plain instant mashed potatoes)
2/3 cup almond milk, plain
3/4 cup almond milk of creamer
1 Tbsp extra virgin olive oil
2 1/2 Tbsp apple cider vinegar
1-6 Tbsp nutritional yeast flakes (will change the color slightly) – optional but recommended
3 dashes of cayenne powder
1/2 tsp fresh black pepper
salt to taste if desired (I did not add any additional salt)

Directions:

1. Drop the pasta and cook according to package.

2. Add all ingredients to a high speed blender or food processor. Blend until smooth and creamy. Add in milk to thin out sauce to desired consistency. Season to taste.

3. Drain pasta and transfer to a large mixing bowl. Mix with approximately 3 c. of sauce; warm to desired tempeature.

4. Serve pasta and top with additional sauce if desired.

Crustless mushroom quiche

Quiche without the crust but just mix olive oil, sliced garlic cloves, baby rocket, roughly chopped green onions, finely chopped ricotta cheese, crumbled 8 eggs, milk, S&P etc....

Fish Tacos w/ Cilantro & Grilled Tilapia

Whipped these up today. Give them a try.

• Fresh Tilapia I get mine from Costco
• Small flour tortillas
• Green peppers
• Vidalia onion
• Iceberg lettuce
• Cholula hot sauce
• Hidden Valley Ranch dressing
• Fresh Cilantro
• Sea salt
• Finely ground black pepper
• 1 fresh Lemon
• 1 fresh lime
• Olive oil
• Ice cubes

Lay the Tilapia filets out on plastic wrap. Half the lemon and squeeze over the Tilapia. Half the lime and sueeze over the Tilapia. Gather a pinch of Sea Salt (about 1/2 teaspoon) and sprinkle over the Tilapia. Sprinkle the pepper on the Tilapia, about 1 teaspoon. Seperate the cilantro leaves from the stems. Chop the Cilantro somewhat and spread over the Tilapia. Seal the Tialpia in the plastic wrap and let sit for a few minutes while you prepare the grill

I use a gas grill. Start the grill, you are shooting for about 400 degrees.

While the grill is heating up, place a lage piece of heavy duty aluminum foil down. Take the Tilapia and spread out in the middle of the foil. Take a few ice cubes and throw in with the Tilapia. Fold the end and edges of the foil up tightly making a foil tent with the fish inside. Make sure it is a sealed pouch.

Put the foil pouch on the grill for about 15 - 20 minutes. Be very careful opening the foil pouch, it will have hot steam. The fish should be flaky and moist from the steaming.

Suate the green peppers, and vidalia onion in 1 Tbsp Olive oil while the fish is cooking. Season to taste lightly.

Once the fish and veggies are prepared:

Heat the flour tortilla's in a fry pan.

Place some fish, sauted veggies, and shredded lettuce in the tortilla shell. Add a small amount of Cholula hot sauce, a few drops of Lite Ranch dressing, wrap and enjoy.