Kale Mushroom Butternut Frittata

 Kale and Butternut Squash Frittata | Downshiftology

garlic

onions 

oil

kale

cooked butternut

mushrooms

eggs

yogurt

cheese

Cast iron - saute garlic and onions, wilt the kale (3-4), add butternut, then mixed eggs/yogurt/spices, cheese on top.

Stovetop for 8-10, broiler for 8-10.

Spicy Roast Butternut

(guest appearances by Ottolenghi magic brussel sprouts and Smitten Kitchen garlic mushrooms)

Inspired by:

Spicy potatoes with tahini and soy - https://www.theguardian.com/food/2019/dec/21/yotam-ottolenghi-recipes-green-chilli-con-carne-spicy-potatoes-leftover-christmas-loaf or https://jonoandjules.com/2020/11/05/spicy-roast-potatoes-with-tahini-soy/  

https://bourbonbarrelfoods.com/

Butternut squash

Roasted with sesame oil, smoked salt and pepper, garlic, harissa; 400 - 25 ish

Sauce - miso, soy, mirin, rice vinegar, peanut butter

Roasted Miso Sweet Potatoes

 https://www.seriouseats.com/recipes/2016/11/roasted-miso-butter-maple-sweet-potatoes-recipe.html

• 2 1/4 pounds (1kg) sweet potatoes, cut into 2-inch pieces (about 7 cups; see note)
• 6 tablespoons (90g) unsalted butter
• 1/4 cup (60ml) pure maple syrup
• 1/4 cup (60g) white miso
• 2 teaspoons (10ml) white wine vinegar
• 1 (1-inch) knob peeled fresh ginger, grated (about 2 teaspoons)
• Kosher salt and freshly ground black pepper

1. Preheat oven to 375°F (190°C). Arrange sweet potatoes in a single layer in a 9- by 13-inch baking dish. 

2. 2.

   In a small saucepan, combine butter, maple syrup, and miso and cook over medium heat, stirring, until butter is melted and sauce is smooth. Stir in vinegar and ginger and remove from heat.

3. 3.

   Pour miso butter over sweet potatoes and toss to coat. Season with salt and pepper. (Be careful with the salt, as the miso will already be salty.)

4. 4.

   Bake potatoes, stirring occasionally, until tender when pierced with a knife, about 40 minutes. Serve immediately. (To brown the potatoes more deeply, set them under the broiler for 2 to 3 minutes; watch them closely to make sure they do not burn.)

Miso Glazed Japanese Sweet Potatoes

https://www.afamilyfeast.com/miso-glazed-japanese-sweet-potatoes/

INGREDIENTS

3 pounds Japanese sweet potatoes

½ cup canola oil

1 teaspoon freshly ground black pepper

1 tablespoon butter

1 teaspoon sesame oil

1 teaspoon finely minced garlic

2 tablespoons white miso

1 tablespoon soy sauce (low sodium if available)

2 tablespoons brown sugar

1 tablespoon water

1 or more tablespoons sesame seeds

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INSTRUCTIONS

Preheat oven to 425 degrees F.

Leave the skins on the potatoes and cut away any spots or blemishes, then cut into 1½ inch cubes, skin left on. Place into a large bowl as you cut and drizzle on some of the oil to coat, which will stop them from oxidizing (turning brown) in the air. Continue cutting and oiling using up all of the oil.

Sprinkle on the pepper as you toss the oiled potatoes so the pepper gets distributed evenly. Then pour out onto a foil lined sheet pan and place in the oven in a single layer. Roast for 20 minutes, remove from oven and flip the potatoes then roast for 15 minutes more or until tender.

While potatoes are roasting, make the glaze by heating a large skillet or sauté pan over medium heat with the butter and sesame oil. Add garlic and cook for two minutes then remove from heat and stir in the miso, soy, brown sugar and water. Stir to mix then set aside. It won’t look like much but it is just enough to glaze the potatoes.

When the potatoes come out of the oven, return the skillet to high heat and pour in the cooked potatoes, including any oil left on the sheet pan.

Use a rubber spatula or turner and gently toss the potatoes and glaze until they are coated. Cook just long enough to crisp them up a bit then remove from heat and sprinkle on the sesame seeds while tossing with the spatula. The seeds will stick to all wet surfaces. If you wait too long, the potato surface will dry and the sesame seeds won’t stick.

Serve immediately.

Shocking no subs except chopped pine nuts for sesame seeds! 

Pomegranate carrots with sumac

https://www.jta.org/2019/01/30/food/pomegranate-roasted-carrots-with-sumac-is-an-easy-and-impressive-side-dish

2 1/2-3 pounds carrots, with the leaves and tops still on
1/4 cup pomegranate molasses
3 tablespoons olive oil
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
2 tablespoons fresh dill sprigs
2 tablespoons chopped scallions
1/4 cup chopped mint
1/2 cup pomegranate seeds
1 tablespoon ground sumac

Directions:
1. Preheat the oven to 425 F. Peel the carrots, then cut the leaves and most of the tops off, leaving about 2 inches of the stems.

2. Place the carrots on a large rimmed baking sheet. Drizzle with olive oil, pomegranate molasses and toss to coat. Sprinkle kosher salt and ground black pepper evenly over all of the carrots. Roast for 30-35 minutes or until caramelized and golden brown on the tops and bottoms. Don’t rush this part!

3. Place the carrots on a platter and sprinkle generously with the ground sumac. Top with freshly chopped herbs and pomegranate seeds. Can be served warm or at room temperature with salads.

Roasted Brussels Sprouts with Tarragon and Thyme

http://www.christopherjamesclark.com/blog/roasted-brussels-sprouts-w-thyme-and-tarragon-recipe/

• 1 pound Brussels sprouts
• 2 tablespoons coconut oil
• 2 tablespoons fresh thyme, finely chopped
• 2 tablespoons fresh tarragon, finely chopped
• Salt and pepper

Wash the Brussels sprouts, cut off the ends, and slice into halves.

Toss with the coconut oil, the herbs, and salt and pepper

Transfer to a baking sheet and bake at 350°F for about 25 minutes or until the Brussels sprouts are tender

Followed as written - delicious! Very bright green!

Consider: Szechuan peppercorns, https://recipeland.com/recipe/v/brussel-sprouts-tarragon-mustar-52750

Street corn salad

https://www.chilipeppermadness.com/recipes/elotes-salad/

• 6 ears of corn enough for about 6 cups of corn
• 1 tablespoon olive oil
• 1 red bell pepper chopped
• 2-3 jalapeno peppers* chopped (optional – see NOTES)
• 1 small red onion chopped
• 1 avocado chopped
• ¾ cup fresh cilantro chopped
• ¼ cup fresh lime juice
• 1 teaspoon paprika
• 1 teaspoon cumin
• Salt and pepper to taste about ½ teaspoon each is good
• 1 teaspoon hot sauce optional
• ¼ cup Mexican crema or sour cream
• ¼ cup mayonnaise
• ¾ cup queso fresco or crumbled cotija cheese

Instructions

1. Cut the corn from the cobs. Heat the olive oil in a large pan and cook the corn for 8-9 minutes, stirring, or until the corn browns and chars. Alternatively, you can grill the corn to get the char, then cool and slice off the corn kernels.
2. Next, add the charred corn to a large mixing bowl and stir in the remaining ingredients.
3. Mix everything together until the corn is nice and creamy and the ingredients are uniformly mixed.
4. Top with a bit of extra crumbly cheese and fresh cilantro.

Roasted Harissa Baby Carrots

https://www.lucywaverman.com/recipes/ottolenghi-roast-carrots

Ingredients

• 2 tsp cumin seeds
• 2 tsp honey
• 2 tsp rose harissa
• 1½ tbsp unsalted butter, melted
• 1 tbsp olive oil
• salt, to taste
• 1¾ lb thin baby carrots (or regular carrots cut into long batons), peeled and stems trimmed
• ½ cup cilantro leaves, roughly chopped
• ½ cup pomegranate seeds (from ½ pomegranate)
• 2 tsp lemon juice

Method

Preheat the oven to 475 F.

Mix the cumin, honey, harissa, butter, oil and 3/4 tsp salt in a large bowl. Add the carrots, mix well, then spread out on a large parchment-lined baking sheet. You don’t want to overcrowd the carrots, so use two sheets if you need to.

Roast for 12-14 minutes, until the carrots are beginning to brown but still retain a bite, then remove from the oven and set aside to cool.

When ready to serve, mix the carrots with the cilantro, pomegranate seeds and lemon juice to serve.

Butternut Squash with Miso and Black Garlic

https://www.feastingathome.com/roasted-butternut-with-black-garlic-and-miso/

ingredients

• 1 Small or Med Butternut Squash
• 4 large cloves fermented black garlic
• 1 T Miso paste
• 1 T Honey
• 2 T olive oil
• Salt and pepper
• 1 teaspoon fresh cilantro for garnish

instructions

1. Preheat oven to 400F
2. Either peel and cube butternut squash into 1 inch cubes, or cut into 8 wedges, leaving skin on.
3. In a small bowl, mash black garlic using a fork until it forms a thick paste. Add Miso, honey and Oil and stir to combine.
4. If cubing squash, place in a bowl along with the black garlic paste and toss to coat evenly. spread out on a parchment lined baking sheet. If going with wedges, brush all sides liberally with the paste, using it all up, then place squash on a baking sheet, flesh side up. Sprinkle generously with salt and pepper. Place in the hot oven.
5. Bake until fork tender ( 30-35 mins for diced cubes, 45mins to 1 hour for wedges.)

Brussel sprouts with brown butter and black garlic

https://www.bbc.co.uk/food/recipes/brussels_sprouts_with_00057

450g/1lb Brussels sprouts, trimmed and cut in half lengthways 

1 tbsp olive oil

pinch caraway seeds

12 black garlic cloves, roughly chopped

2 tbsp fresh thyme leaves

30g/1oz unsalted butter

30g/1oz pumpkin seeds, toasted

1½ tsp lemon juice

1 tbsp tahini

salt

1. Preheat the oven to 240C/220C Fan/Gas 9. Line a baking tray with baking paper. 
2. Mix the sprouts with the oil and pinch of salt in a large bowl. Spread out on the baking tray and roast for 10 minutes, or until the sprouts are golden brown but still crunchy.
3. Meanwhile, lightly crush the caraway seeds with a pestle and mortar. Add the black garlic and thyme and crush to form a rough paste.
4. Heat the butter in a large sauté pan over a medium–high heat. Cook for 3 minutes, until melted and dark brown. Add the crushed garlic paste, sprouts, pumpkin seeds and a pinch of salt. Stir for 30 seconds and then take off the heat. Stir in the lemon juice and transfer to a serving bowl or individual plates. Drizzle over the tahini and serve immediately
   
   
   
   
   
   
   
   
   
   
   
   
   
   

Meatballs and mash

https://blog.myfitnesspal.com/keto-swedish-meatballs-with-cauliflower-mash/

Ingredients

For the meatballs

• 8 ounces (227g) lean ground beef
• 8 ounces (227g) ground pork
• 1 large egg
• 1/4 cup (30g) fine almond flour
• 1/4 cup (2g) chopped fresh dill, divided
• 1/2 teaspoon salt
• 1/2 teaspoon ground allspice
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 4 ounces (113g) cremini mushrooms, sliced
• 1 1/2 cups (355ml) beef bone broth
• 1/4 cup (57g) cream cheese
• 1/4 teaspoon xanthan gum

For the cauliflower

• 1 medium head cauliflower, cored and broken into florets
• 2 tablespoons grass-fed butter
• 1/4 teaspoon salt
• 1/4 teaspoon nutmeg, freshly grated

Changes:

Turkey for pork/beef

Freeze dried onion

Shiitake 

Chicken stock

Cornstarch for xanthan gum

Lemon and dill in cauli

Next time:

Skip the cream cheese, keep the shiitake, more lemon in cauli

Roasted Cauliflower with Apple and Dill

https://www.acouplecooks.com/roasted-cauliflower-and-apples-with-dill-recipe/

• 1 large cauliflower (2¼ pounds whole; 7 cups chopped)
• 1 large red onion
• 2 apples
• 2 tablespoons fresh dill (do not substitute dried)
• 3 tablespoons olive oil
• 1 teaspoon kosher salt
• Fresh ground black pepper

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INSTRUCTIONS

1. Preheat oven to 450°F.
2. Chop the cauliflower into florets (watch the video below). Slice the onion. Core and chop the apples into bite-sized pieces (no need to peel). Coarsely chop the dill.
3. Place the cauliflower, red onion, and apples into a large bowl and mix together with the olive oil, kosher salt and plenty of fresh ground pepper.
4. Line a baking sheet with parchment paper. Place the chopped vegetables on the baking sheet, then roast for 40 minutes until the cauliflower is slightly browned, stirring twice during the baking time. Remove from the oven, stir in the dill, and place in a serving dish. Serve immediately.

Fake Fried Rice

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Here’s an amazing Asian-inspired recipe where grated low-carb cauliflower masquerades as rice. This dish delivers all the flavour of real fried rice but with a fraction of the carbohydrates, plus the cauliflower contains vitamin C, folate and disease-fighting phytonutrients. This recipe serves four as a side dish.

2 Tbsp. (30 mL) olive oil
3 green onions, chopped
2 garlic cloves, minced
3 ½ cups (875 mL) raw cauliflower, grated (about ½ head)
3 Tbsp. (45 mL) low-sodium soy sauce
½ tsp. (2.5 mL) fresh ginger, peeled and grated
½ cup (125 mL) diced cooked chicken or baby shrimp (optional)
3 eggs (beaten)

1. Heat olive oil over medium-high heat in large skillet. Fry white part of green onions and garlic for 1 minute.
2. Add grated cauliflower. Stir-fry for 4 to 5 minutes.
3. Add soy sauce, ginger, diced green onion tops and cooked chicken or baby shrimp (if using). Mix well and brown for 1 minute, and then push the mixture to one side of the pan.
4. Scramble eggs in open side of pan until done but moist (add more oil if necessary).
5. Stir eggs into cauliflower rice mix, remove from heat and serve.

Per serving (not including chicken or shrimp):
150 calories; 7.4 g carbohydrate; 7.4 g protein;
11 g fat; 2 g fibre; 503 mg sodium

--> no green onions, a few extra sauces - decent

Chicken Veggie Stir Fry

4 chicken thighs
2 stalks celery
1/2 each red, orange, green pepper
7 mushrooms
1 pkg oriental flavoured noodles (pre-cooked)
handful baby spinach

1/4 c soy
1 tbsp lime juice
1/4 c water
1/2 tbsp cornstarch

Creamy Avocado Dip

http://www.realsimple.com/food-recipes/browse-all-recipes/creamy-avocado-dip-00000000007466/

Ingredients

• 4 avocados
• 1 cup fresh cilantro
• 1/2 cup sour cream
• 1/4 cup fresh lime juice
• 1 jalapeno, seeded and roughly chopped
• kosher salt and black pepper
• cut-up vegetables for dipping (such as carrots, cauliflower, broccoli, and jicama)

Directions

1. Scoop the avocados out of their skins and place in a food processor.
2. Add the cilantro, sour cream, lime juice, jalapeño, 1 teaspoon salt, and 1/4 teaspoon pepper and blend until smooth. Serve with the vegetables.