Low Carb or GF Archives - Page 30 of 41

A Unique Pasta Made of Black Beans – Gluten-Free, Lower-Carb

Black Bean Spaghetti
with
Butternut Squash, Mushrooms, Kale, Cabbage
Parmesan and Chives
in a
Savory Garlic Sauce

This spaghetti is made from 92% black beans and 8% water and has 25 grams of protein and 12 grams of fiber in every serving. I discovered it at my local Whole Foods Market in 2013 and have been a fan ever since.

The flavor is definitely reminiscent of beans, and the tooth is chewy in a pleasant way. It turns out that this gluten-free pasta substitute is actually good. Really good. I love the creamy black color, al dente texture, mild sweet bean-y flavor, and earthy aroma. Generally, dried pastas have 5 to 7 grams of protein and 2 to 3 grams of fiber per serving, so, not only is this black bean spaghetti quite tasty, it is more nutritious as well. Where beans replace flour, it is naturally lower in carbohydrates, with 17 grams of carbs per serving.

I pair this black pasta with bright colorful vegetables – butternut squash, mushrooms, kale, and cabbage – and a super savory garlic sauce. Finished with freshly grated parmesan and a sprinkling of chives – this dish has broad appeal – even if one is not looking for a gluten-free and low-carb pasta substitute.

Black Bean Spaghetti Recipe

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Edamame Spaghetti with Kale Cilantro Pesto

Edamame Spaghetti with Kale Cilantro Pesto
Carrot Ribbons, Toasted Coconut, Fried Ginger

Compare this Edamame Spaghetti to common pasta and you will be amazed. Generally, dried pastas have 5 to 7 grams of protein and 2 to 3 grams of fiber per serving. This spaghetti – made exclusively of organic edamame (green soybeans) and water – has 24 grams of protein and 11 grams of fiber per serving.

The nutritional facts are hard to believe, until one realizes that this spaghetti really isn’t pasta at all, but soybeans masquerading as noodles. And as it turns out, beans make a super substitute for wheat flour to make those noodles. Edamame spaghetti’s taste and aromas are mild and pleasantly vegetal in nature, and the tooth is delightfully chewy. Love the natural green color, too.

I dress the noodles with kale cilantro pesto – the kale and almonds in the pesto adding their fair share of nutrients. Inspired by edamame and its Asian roots – I add toasted coconut for a little crunch and its toasty exotic flavor and a few shards of one of my favorite garnishes – fried ginger – which brings an unexpected zing to the dish. Raw carrot ribbons add color, texture, and more nutrients. This is definitely a feel-good pasta dish – one that is organic, naturally lower in carbs, and gluten-free to boot. Win.Win.Win.

Edamame Spaghetti with Kale Cilantro Pesto Recipe

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Savory Korean Breakfast Pancake {Breakfast Bindaetteok}

Savory Korean Breakfast Pancake
Breakfast Bindaetteok

Mung Bean Pancake (Gluten-Free, Low-Carb)
Nappa Cabbage Kimchi, Scallion
Topped with a Sunny-Side-Up Egg
Gochujang Sauce

It’s those savory caramelized bits of kimchi that make this pancake so irresistible. Dried-peeled-split mung beans are soaked overnight in water, then pureed in a blender to produce a pale yellow batter that yields a tasty low-carb, gluten-free pancake with an interesting slightly chewy texture.

The pancake is topped with a sunny-side-up egg. Gochujang sauce made from fermented red chilis, is spicy and slightly sweet and makes the perfect condiment for this breakfast which is a twist on the popular Korean appetizer called bindaetteok.

Savory Korean Breakfast Pancake Recipe

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Bison Chili with Heirloom Cranberry Beans, Poached Egg

This recipe was loosely adapted from the Chasen’s Recipe, the famous chili that was shipped to Elizabeth Taylor when she was filming in Italy back in 1962. Heirloom cranberry beans and flavorful wild bison make this chili one that could be a contender in the next chili cook-off!

Smoked paprika and chili de arbol powder balance the chili with sweet smoke, earth, and heat notes. And I eschew the ubiquitous shredded cheese and diced onion topping for a silky poached egg. The runny yolk adds richness to the spicy stew.

Bison Chili with Heirloom Cranberry Beans & Poached Egg

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Crusted Ahi over Ponzu with Roasted Garlic Tahini

Togarashi Furikake Crusted Ahi
Over Ponzu
Roasted Garlic Tahini Sauce
Garnished with Serrano, Kaffir Lime Shards, Wasabi, Borage

Choosing the right fish for your dish can have a positive impact on the marine environment and the Cabrillo Marine Aquarium would like to help educate local consumers on this important topic. Today, FRIENDS of Cabrillo Marine Aquarium hosted its first Sustainable Seafood Expo, a fun and delicious way to sample new seafood dishes, wines and craft beers while learning how to make the best selections when dining out or cooking at home.

Cabrillo Marine Aquarium is one of 200 partners in the Monterey Bay Aquarium’s Seafood Watch, which produces pocket guides and a smart phone app recommending which seafood items are “best choices,” “good alternatives” or “avoid.”

Seafood Watch recommendations consider the fishery, habitat, species, management, and a host of factors that affect each species. The goal is to help sustain wild, diverse and healthy ocean ecosystems that will exist long into the future. Consumers are encouraged to purchase seafood that is fished or farmed in ways that don’t harm the environment. (from Sustainable Seafood Expo press release)

My “contribution” to the event is a recipe for sustainable Yellowfin (Ahi) Tuna, Pole Caught right here off our Pacific Coast.

Yellowfin tuna is found throughout most of the world’s oceans. Many types of gear are used to catch tuna. Not all yellowfin fisheries use ocean-friendly methods and some populations are overfished. Look for troll- or pole-caught yellowfin as the most sustainable option. (from SeafoodWatch here)

Crusted Ahi Recipe

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