Paleo Bangers & Mash Recipe

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A healthy version of the ultimate British comfort food, this paleo Bangers & Mash recipe is super easy to make and delicious.

A healthy version of a classic British comfort food, this Paleo Bangers & Mash recipe is super easy to make and delicious.

Bangers and Mash, the ultimate British comfort food, is perfect on cold winter days. The problem? It’s not very healthy. Well this weekend I tried a Paleo twist on this classic dish that is amazing and healthy. Just switch out the mashed potatoes for sweet potato mash and forget about the gravy (really, it’s not needed).

The recipe I based my knock off on is from The Paleo Primer. I modified the recipe to lower the carb count and cut the PointsPlus value.

The original recipe called for gluten-free sausages. I couldn’t find any so I substituted turkey sausages (no carbs). In addition, I reduced the number of sweet potatoes (1 instead of 2). The recipe also called for using 2 tbsp of ghee for the potatoes plus more for cooking the sausage. I only used 1 tbsp of ghee for the potatoes and didn’t cook the sausage in any oil.

The recipe below is my modified version.

I included a side of sautéed spinach with toasted pine nuts and oven-dried tomatoes with this dish. Yum!

*Bangers & Mash
Net Carbs: 12g
Weight Watchers PointsPlus: 7
Servings: 2

Ingredients

  • 1 tbsp of ghee or grass-fed butter
  • 4 large turkey sausages, carb free
  • 1 medium sweet potato, peeled and cut into 2-inch pieces
  • salt and pepper to taste

Directions

  • In one pan, bring 2 inches of water to a boil.
  • Heat a frying pan over medium heat. Place sausages in pan and cook for 15 minutes, turning occasionally.
  • While sausages are cooking, place sweet potato in steamer basket over the boiling water and cover. Steam the potatoes for about 10-15 minutes or until fork soft.
  • Once potatoes are cooked place in a bowl add butter or ghee. Mash with a potato masher or a fork. Season with salt and pepper.
  • Serve the sausages on the sweet potato mash.

Cracking The Spice Code

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Inner foodie unleashed! I made my first infused oil and my own oven-dried tomatoes.

Inner foodie unleashed! I’m learning how to use herbs & spices. Last night I made my first ever infused oil with fresh rosemary and garlic.

I love cooking. But lately my inner foodie is tired of following recipes. I want to create my own dishes but need to build up my food knowledge. I’m starting with herbs and spices, the Rosetta Stone of cooking.

Once you knowing how to use herbs and spices you’ll bring out the flavor in foods and send your taste buds into orbit.

The spice aisle at my local grocery store is a mystery to me.  Unlike my wine store, there are no guides to tell me what anise seed taste like or which dishes call for saffron. There are so many spices but I have no clue which ones go with fish.  Which herbs go well with asparagus? Do you use different spices if you fry or grill a burger? By cracking this code, I feel I can really unleash my creativity.

I picked up Herbs & Spices: The Cook’s Reference: a wonderful book covering about 120+ herbs and spices, and  loaded with great info on aroma, taste, buying, storing and instructions on how to cook with them.

I started this new adventure by infusing olive oil with fresh rosemary and garlic. I also made my own oven-dried tomatoes. Yes, these are very simple to do, but I had to start somewhere. Each baby step I take builds my confidence.

Adding olive oil to fresh rosemary and garlic. It takes about 3-4 weeks for the flavors to mix.

Adding olive oil to fresh rosemary and garlic. It takes about 3-4 weeks for the flavors to mix.

Rosemary-Garlic Infused Oil
Ingredients

  • Several springs of fresh rosemary
  • 8-10 cloves of garlic
  • bottle with airtight seal
  • extra virgin olive oil

Directions

  • Peal the garlic cloves and cut in half so they will fit into the bottle. Put the cloves in the bottle, making sure they are evenly distributed along the bottom.
  • Bruise the rosemary by rubbing or gently crushing the springs; place the sprigs in the bottle.
  • Add oil.
  • Close the bottle and keep in a cool dark place for 1-2 weeks.
  • Taste the oil and if you want a stronger flavoring, add more rosemary and garlic. Once infused, you can keep the oil in the refrigerator up to 2 months. The cold may make it cloudy, but that should clear up when it reaches room temperature.
Homemade oven-dried tomatoes add flavor to salads and sauces. I'm storing mine with olive oil and garlic.

Homemade oven-dried tomatoes add flavor to salads and sauces. I’m storing mine with olive oil and garlic.

Oven-Dried Tomatoes
Ingredients

  • 5-6 plum tomatoes
  • ½ tsp kosher salt
  • ¼ fresh ground black pepper
  • fresh herbs, like rosemary or thyme, (optional)
  • garlic cloves, chopped (optional)
  • extra virgin olive oil (optional)
  • Jar with lid

Directions

  • Preheat oven to 200 F.
  • Place an oven proof wire rack on top of a rimmed baking sheet.
  • Slice stem ends off of the tomatoes then cut each tomato in half lengthwise.
  • Place tomatoes in bowl and add in salt, pepper and herbs; mix well.
  • Place tomatoes, cut side up, on a rack.
  • Bake tomatoes in the oven for 5-6 hours (until wrinkled and shrunken). Cool completely on the rack.
  • Cut the tomatoes into strips or leave as is. If placing tomatoes in oil, add garlic and herbs to oil while tomatoes are in oven. Place tomatoes in a jar, and refrigerate up to 4 days. If not placing tomatoes in oil, store tomatoes in air-tight container in the fridge for several weeks.

Primal Shepherd’s Pie

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I added a sprinkling of smoked paprika before placing my awesomely tasty Primal Shepherd's Pie in the oven.

I added a sprinkling of smoked paprika before placing my awesomely tasty Primal Shepherd’s Pie in the oven.

I love comfort food and I never pass up a chance to transform my favorite recipes into healthy, low carb dishes. Since I’m doing the paleo diet this month it’s a good time to put some of the comfort food recipes to the test.

This Shepherd’s Pie recipe, from The Paleo Primer, is wonderfully delicious with buttery cauliflower used in place of traditional mashed potatoes. Packed with veggies and very filling, I didn’t even need the small side-salad I made earlier.

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Lamb & Cumin Burgers = Super Easy, Delicious!

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I made my first paleo recipe last night -- the delicious lamb & cumin burger with a size of sauteed zuchinni and bok choy.

I made my first paleo recipe last night — the delicious lamb & cumin burger with a size of sautéed zucchini and bok choy.

Last night I tried my first authentic paleo dish – meaning the I got the recipe from The Paleo Primer. I made  wonderful lamb burgers infused with cumin.  This is the first time I actually made a burger with ground lamb. Wow, I can’t believe I didn’t think of using ground lamb before this!  The burgers were so tender, tasty and filling.

Lamb & Cumin Burgers
Net Carbs: 2
Weight Watchers PointsPlus: 8
Servings: Makes 5 burgers

Ingredients

  • 1 pound ground lamb
  • 1 large egg
  • 3 garlic cloves, finely chopped
  • 1 tsp ground cumin
  • 3 tbsp tomato paste
  • salt & pepper to taste

Directions

  • Preheat oven to 350 F
  • In a large bowl, combine the ground lamb, egg, garlic, cumin, tomato paste, salt and pepper.
  • Using clean hands, mix all the ingredients together and shape into 3-ounce patties (should make 5 burgers).
  • Place on a grill pan and bake for 20-25 minutes, or until the internal temperature of the patties reaches 160 degrees.

I served this dish with sides of sautéed zucchini and bok choy. The whole meal took me less than 30 minutes to prepare. Before the lamb came out of the oven, I had enough time to clean, chop and cook the veggies.

So far, my paleo challenge is off to a great start!

Crock Pot Chicken Curry With Cauliflower Rice

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Delicious and filling. It didn't take much for this low carb/low point chicken curry dish to fill me up.

Delicious and filling. It didn’t take much for this low carb/low point chicken curry dish to fill me up.

Snow bound in my home, I got a hankering for some curry chicken. I pulled out the crock pot and started chucking ingredients inside. No recipe handy, I made it up on the fly. Because I track what I eat, I wrote everything down.

It was delicious and filling — I left food in the bowl!  I plan to make it again, but will try to work out a way to thicken-up the sauce. I don’t want to use flour — too many carbs. Maybe more yogurt. It cooked for 3 hours on high, so next time I might try 7 hours on low to see if that cooks out some of the water.

Crock Pot Chicken Curry With Cauliflower Rice
Net Carbs: 7
Weight Watchers PlusPoints: 3
Servings: About 8

Ingredients

  • tomato sauce, low carb, 15 ounces
  • 1/2 c chicken stock
  • 1/2 c coconut milk
  • 2-3 tbsp curry powder
  • 1 tsp ginger
  • 1 tsp cayenne pepper
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 lbs. chicken (boneless, skinless, fat trimmed)
  • Garlic, 2 cloves, diced
  • Onion, sliced
  • Green Bell Pepper, diced into medium-sized chunks
  • Cauliflower
  • 1/2 c Cilantro, chopped + several springs
  • Greek Yogurt, plain, fat-free

Directions

  • Combine tomato sauce, stock, milk and spices in crock pot; mix well.
  • Add chicken, garlic onion and peppers; use tongs to coat chicken, onions and peppers with sauce.
  • Heat on high for 3-4 hours or low for 7-8 hours.
  • About 30 minutes before curry is done, core the cauliflower and remove the green leaves.
  • Using a hand grater or food processor, grate the cauliflower.
  • Heat a skillet on medium (no oil or water needed as the cauliflower has enough water) and add the cauliflower. Stirring constantly, cook 5-7 minutes until cauliflower is tender.
  • Once cauliflower is tender, mix in 1/2 cup of cilantro.
  • Turn off the crock pot and stir in the yogurt, mixing well.  Serve over the cauliflower and add a couple of sprigs of fresh cilantro.

Update: Cuban Pork Tenderloin With A Twist!

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As promised, below is the finished product of the Weight Watchers’ Cuban Pork Tenderloin recipe I posted a few days ago, but with a spicy twist!

Yes, I loved the lime and garlic flavors, but last night I desired a little heat.  So I broke out a Christmas gift from my sister and her husband. Spicy and delicious with the right amount of crunch.  I topped the tenderloin with this bad boy and got the kick I wanted.

Added some heat with this pepper dish my sister and brother-in-law made. It was awesome!

Added some heat to the tenderloin with this pepper topper my sister and brother-in-law created. Amazing flavor without cauterizing your mouth!

The concoction includes  jalapenos, carrots and cauliflower soaking in oil. It’s spicy but not to the point where you burn your tongue off. I was really shocked by the crunch.  While the carrots are a little soft, the cauliflower really holds up. I don’t know if they will part with the recipe, but I want it!

This is so good I can't get enough. Need to convince my sister and hubby to share recipe.

Pretty with a bow on top! This is so good I can’t get enough. Need to convince my sister and hubby to share recipe.

 

Grilled Cuban Pork Tenderloin

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This is a great little Weight Watchers (subscription required for link) recipe I’ve made a few times and is a big hit with the husband. The pork is marinated for at least 4 hours, but to get the full flavor I recommend marinating overnight.

I’m marinating 2 tenderloins today to cook tomorrow (photo tomorrow).

Gilled Cuban Pork Tenderloin
Net Carbs: 2
Weight Watchers PlusPoints: 4
Servings: 4

Ingredients

  • ¼ C fresh live juice
  • 1 tbsp. olive oil, extra virgin
  • 1 tsp. tried oregano
  • ½ tsp. table salt
  • ¼ tsp. black pepper, freshly ground
  • 2 tsp. minced garlic, or to taste
  • 1 pound uncooked, lean pork tenderloin, use one or whole loin

Instructions

  • In small bowl, combine lime juice, oil, oregano, salt and pepper. Spoon 3 tbsp. of marinade into a zip-top food storage bag or shallow glass dish.
  • Add garlic and pork to bag (or glass dish). Seal bag and turn to coat pork with mixture (or turn in glass dish to coat and then cover). Refrigerate at least 4 hours, but preferably overnight.
  • Cover and refrigerate remaining marinade in a small bowl – this will be the sauce.
  • Heat grill to medium-hot heat or preheat oven to 425.
  • For the Grill: Remove pork from bag and place on grill or in shallow cooking dish. Discard marinade in bag (or glass dish). Grill pork, turning occasionally, until meat thermometer inserted in center reads at least 145 degrees, about 20-25 minutes.
  • For the Oven: Place pork in a shallow roasting pan, discarding marinade in bag or glass dish; roast until internal temperature reaches 145 degrees, about 20-25 minutes.
  • Remove pork from grill or oven and let rest for 10 minutes before thinly slicing. Stir any juices from cutting board into reserved sauce and drizzle over sliced pork. Yields about 3 ounces of pork and 1 tbsp. of sauce per serving.

Awesome Jamaican Chicken

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Jamaican chicken makes a delicious and healthy dinner.

Jamaican chicken makes a delicious and healthy dinner.

I’ve been waiting since yesterday for the plumber to swing by and fix our busted water pipes (thanks Polar Vortex). Digging though my recipes I came across this old favorite chicken dish. It’s from one of my favorite cookbooks, Lean and Lovin’ It. The flavor is amazing thanks to the rum!

This dish goes well with quinoa mixed with garlic and a side of Cajun seasoned collard greens. To lower your carbs, skip the grains add roasted peppers with cilantro and fresh lime juice.

Unfortunately for me I only have frozen broccoli and cauliflower.  It will have to do because I want this chicken!

Chicken with Jamaican Jerk Sauce
Net Carbs: 11
Weight Watchers PointsPlus: 5
Servings: 4

  • Marinade
    • 1-1/3 tsp. Worcestershire sauce
    • 2-2/3 tsp. soy sauce, low carb
    • 4 tbsp. Jamaican rum
    • 1-1/3 garlic cloves, minced
    • 1/3 C fresh chives, chopped
  • 4 chicken breasts, skinless and boneless
  • 2-2/3 tsp. olive oil
  • 2 tbsp. + 2 tsp. light brown sugar
  • 1-1/3 white onions, medium, chopped

Directions

  • Mix marinade ingredients in a bowl until well combined. Place chicken breasts in the bowl with the marinade and let sit for 10 minutes at room temperature. Be sure to turn the chicken to coat all sides.
  • Heat a large nonstick skillet over medium and add oil and sugar. Cook until the sugar is almost completely melted. You don’t have to worry about the sugar burning so no need for stirring. Remove chicken from the marinade and place it in the skillet, reserving marinade. Cook on both sides until light brown, about 6 minutes total.
  • Add the marinade and the onion and cook until chicken is cooked through and the onion is soft, about 10 minutes.
  • Remove skillet from heat. Place a breast on each plate, spoon the sauce over each chicken breast and serve.

Whipping Up Some Vegetable Soup Italian Style Tonight

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Made a batch of Italian style vegetable soup, compliments of Simple Start. Perfect for a cold night like tonight.

Made a batch of Italian style vegetable soup, compliments of Simple Start. Perfect for a cold night like tonight.

It’s 23 degrees out and freezing rain is on the way. A perfect night for soup, no? I’m making a vegetable soup following the Simple Start recipe with two additions — spinach and red bell pepper.

I am kicking myself for not buying kale today.  Kale is wonderful in soups. I went with baby spinach and the soup still tastes great.

I made a big batch for the week for a filling, comfy snack (yes, soup is a snack in my book!) during this cold streak.

Vegetable Soup
Net Carbs: 9g
Weight Watchers PlusPoints: 1
Servings: About 10-12

Ingredients

  • 1 tbsp. olive oil
  • 3 garlic cloves, chopped
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • ½ medium yellow onion, diced
  • 1/2 red bell pepper, diced
  • black pepper and sea salt, to taste
  • 2 c spinach
  • 2 c low sodium chicken broth
  • 3 c water
  • 1 can diced tomatoes (low carb)
  • fresh basil, chopped
  • 1 c whole wheat elbow macaroni

Directions

  • Add oil to pot over medium heat; add garlic and simmer until garlic is fragrant, about 1 minute.
  • Add carrots, celery and onion, stirring occasionally; add salt and pepper to taste; cook for 10 minutes or until vegetables become soft. About half way through, add the red bell pepper.
  • Stir in chicken broth, tomatoes, water and basil; add salt and pepper, if desired.
  • Add spinach and pasta; simmer until pasta is cooked.

Avocado Breakfast Bowl

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paleo diet, paleo recipe, avocado breakfast bowl

Behold! The Avocado Breakfast Bowl is a fast and easy dish to make in the morning. Healthy and delicious, you can’t go wrong with this Paleo recipe.

I’m reading The Paleo Primer to learn a little about the diet and to try the authors’ awesome looking recipes. This morning I decided to try the Avocado Breakfast Bowl, and it didn’t disappoint.

It’s a little high on the Weight Watchers‘ points scale, but I think it is worth it. The full recipe is below along with some minor changes I made to use up some leftovers.

Avocado Breakfast Bowl
Net Carbs: 4
Weight Watchers PointsPlus: 11
Serving Size: 2

Ingredients
1 Tsp. oil for pan (butter or coconut oil)
8 Oz. chicken breast, skinless, diced
Salt & pepper (for taste)
2 Tsp smoked paprika
1 Avocado, medium
3 Slices of bacon, chopped
1 Roma tomato, sliced into 4 wedges

Directions
1. Heat oil in the pan and add the chicken
2. Stir-fry the chicken and season it with salt, pepper and paprika
3. Cook the bacon in a separate frying pan until crispy
4. While the meat is cooking, slice the avocado in half. Keeping the shells intact, remove the pit and scoop out the flesh; place flesh in a bowl and mash together until creamy, keeping it a little chunky.
5. Place the avocado back into the shells. When chicken and bacon are done, place on top of the mashed avocado.
6. Serve each avocado with 2 wedges of tomatoes

Dot2Trot Modifications
I decided to use the left over chicken breasts I cooked last night. The chicken already had a jerk rub on it, so I skipped the cooking and seasoning steps (steps 1 and 2) and just diced the chicken and warmed it in the microwave.

Since the chicken had a jerk rub, I turned the creamy avocado into a guacamole by adding 2 tablespoons of fresh salsa, 1 tablespoon of chopped cilantro, fresh juice from 1/2 a lime, and a dash of salt and pepper to taste.

My changes didn’t change the net carbs, but the PointsPlus value dropped to 10. You can probably lower the PointsPlus value further by substituting turkey bacon for the pork and using a cooking spray and not the oil.

The Result
Wow! Talk about delish. I’ve been looking for an eggless dish to add to my breakfast routine and I think I found it. It tastes great and really fills you up. My husband couldn’t stop raving about it. Best of all, it only takes a few minutes to prepare. Great if you’re squeezed for time in the morning.

I can’t wait to try the recipe with the smoked paprika.

Note about photo: The above photo is a bit deceiving. You actually end up with a lot more chicken than can fit on top of the avocado mash.  I just wanted to try to take a pretty image with my crappy camera. Trust me, I ate all of my chicken!