from: Dirk Baeuerle

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I saw it in the Oprah's show http://aranconsulting.cat/understand/hill.php

Dirk Baeuerle


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Coconut Oil - Yes or No in Diet?

Do you use coconut oil in your diet?

Did you know these facts:


COCONUT OIL


Click on the link above to learn more and decide whether you want to use coconut oil in your diet.

Vegetable Beef Soup

Recipe from Atkins Induction
Makes 8 servings
4.8 g Net Carbs per serving

Ingredients -

• 2 tbsp unsalted butter
• 8 oz sliced mushrooms
• 3 oz diced portobello mushroom
• 1 small onion, chopped (3/4 cup)
• 1 celery stalk, diced (3/4 cup)
• 1 small carrot, diced (1/2 cup)
• 1-1/2 tsp chopped garlic
• 1 cup canned diced tomatoes
• 1/2 dry red wine
• 1-1/2 lbs beef stew meat, trimmed and cut into 1/4-inch cubes
• 1/8 tsp salt
• 1/8 tsp ground black pepper
• 2 tbsp light olive oil
• 58 oz beef broth, low sodium
• 8 cups water
• 1/2 cup broccoli, broken into small florets
• 1 escarole, washed, tough ribs trimmed, cut into 1/2-inch strips
• 2 tsp fresh thyme, chopped

Directions -

1. In a large non-stick skillet, melt butter over medium-high heat. Add mushrooms and season with salt and pepper to taste. Saute until golden brown, about 5 minutes.
2. Add onion, celery and carrot and saute until barely softened, about 2 minutes. Then add garlic and saute until aroma is released, about 30 seconds. Finally, add tomatoes and wine and cook until thickened, about 5 minutes.
3. Meanwhile, season meat with salt and pepper. In a large pot, over medium-high heat, heat olive oil. Add meat and saute until well browned, about 8 minutes.
4. Add the tomato-vegetable mixture, beef broth and water to the pot. bring to a boil and reduce heat. simmer until meat is very tender and vegetables are soft, about 15 minutes.
5. Add broccoli, cook 5 minutes. Stir in escarole and fresh thyme; then season with freshly ground black pepper and salt to taste.

Rosemary-Roasted Chicken and Vegetables

Ingredients -

• 2 tbsps light olive oil
• 2 tbsps balsamic vinegar
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp rosemary
• 12 skinless chicken thighs
• 3 cups cauliflower florets
• 2 cups small red bell peppers

Directions -

1. Heat oven to 400 degrees Fahrenheit. Cut red bell peppers into 6 pieces each (total 12).
2. In a large bowl, combine olive oil, vinegar, salt, pepper and rosemary. Add chicken pieces and vegetables. Toss until well coated.
3. Arrange chicken pieces on a jelly roll pan or rimmed baking sheet. Place vegetables in a single layer around the chicken.
4. Roast for 20 minutes, flip vegetables over with a spatula or tongs, and continue roasting for another 20 minutes or until chicken is cooked through and browned.
5. Serve with pan juices.

Makes 6 servings.

4.4 Net Carbs per serving.

Recipe from Atkins Induction

Spices and Herbs to Pump Up the Flavor

1. Curry Powder Power

An Indian food staple, curry is a blend of spices that can bring the heat depending on the type. Try curry in scrambled egg whites, brown rice or quinoa, and tuna salad. It can even liven up sautéed vegetables and baked chicken. Spices are a great way to add flavor without extra calories, fat, sugar, or salt.

2. Rosemary Is for Roasting

Its pine-like flavor goes great with roasted chicken, lamb, pork, and salmon. It adds a fresh tang to raw or cooked mushrooms and pumpkin or butternut squash. Or try it baked in whole-grain breads. Sprinkle rosemary in olive oil to flavor the oil. Then use the infused oil as a rich marinade.

3. Sweet, Spicy Cinnamon

Cinnamon works in both sweet and savory dishes. Sprinkle on cereal, toast, and yogurt or in smoothies, tea, and milk to give you a hint of sweetness without sugar. Or try it in a wheat berry or barley salad, couscous, or quinoa.

4. Garlic Powder Is a Go-To

Powdered garlic is an easy swap for fresh. It adds flavor to sauces, soups, chili, and hummus. Use it as a rub for meats and in the slow cooker for rich stews and roasts. Lightly mix garlic powder with chili powder, paprika, and other spices for a zesty popcorn topping. If you’re watching your sodium, just make sure you don't use garlic salt. That's more salt than garlic.

5. Zingy Ginger

Woodsy, zippy ginger is key in pumpkin pie and ginger snaps. Ground ginger adds an Asian flair to dressings, sautéed vegetables, marinades, and stir fries. Use it in cereal, yogurt, smoothies, and breads. You can find ginger in dried, ground, fresh, and candied forms. Ginger may also help ease nausea.

6. Hot Red Pepper Flakes

Add an extra layer of heat to a dish -- and a dash of color. Red pepper flakes pair well with grilled vegetables like asparagus and are super with chicken, guacamole, and soups. They add a kick to sour cream dip and pizza. But they may be a bit overpowering for fish. Red pepper flavor gets stronger during cooking, so add it slowly.

7. Cumin

Add earthy cumin to any chicken or pork dish and you instantly have zesty Latin flavor. Try it in dips and sauces, black bean salsa, taco stuffing, and refried beans. Cumin also adds a warm, toasty flavor to seafood, cauliflower, potatoes, avocadoes, tomatoes, curries, and chili.

8. So Many Salts

The key -- for both your heart and your palate -- is to use just a pinch of salt, not a teaspoon. You've got lots of choices: Go gourmet with sea salt for an extra crunch on steaks. Kosher salt works on fries. Don’t forget that flavored salts can pack a punch in a pinch! You can find everything from lime to sriracha to mushroom flavors.

9. Pick the Perfect Pepper

Add a little heat that doesn't compete with other spices by adding a dash of pepper. You can find it made from black, white, pink, or green peppercorns. Black pepper usually has the strongest taste. You get even more flavor if you freshly grind pepper. White pepper is handy for white sauces, fish, chicken, and creamy soups -- where you don't want little black flecks to show.

10. Make Time for Thyme

Earthy thyme is perfect as a rub for meats and fish or as a seasoning on beans and roasted veggies. It teams up well with oregano, sage, and rosemary to add richness to soups and stews. Sprinkle it on egg and potato dishes. Or, try it on fresh heirloom tomatoes topped by a little buffalo mozzarella.

11. Oh Yeah, Oregano

Spiciness with a touch of sweetness is what you'll get from oregano. It's a staple in Italian dishes, especially pizza, pasta, and sauces. Add it to grains like rice, quinoa, and millet for a unique taste that lets you use less salt. Or mix veggies and a dash of oregano into scrambled eggs.

12. Pow! Onion Powder

Good for nearly all savory cooking, onion powder is ideal when you don't have onions or don't want onion bits in your food. It's easy and tasty in fish, chicken, red meat, pork, soup, and dips. Again, make sure you use onion powder and not onion salt. One tablespoon of onion powder equals 1/2 cup chopped fresh onion.

Helpful Tips:

Tip #1 - Time Your Spice Right

When should you add herbs and spices to your dish? While you’re cooking or as a finishing sprinkle? It depends on how delicate your herb is and how strong you want the flavor. Herbs like oregano, rosemary, and thyme can be added during the last 20 minutes of cooking or earlier. Toss in more delicate herbs, like basil, parsley, and mint, about a minute or two before you finish cooking.

Tip #2 - How to Store Spices

Keep dried spices someplace cool and dry and away from direct light. Check expiration dates for the best flavor. Generally, powdered spices last about a year, while whole or leafy dried herbs can last 1-3 years. To check for freshness, put a little bit in your palm and rub with your finger. You should smell a full aroma. If not, it's probably lost some of its spicy power.

Information courtesy of WebMD

Easy Baby Back Ribs

LIP SMACKING DELICIOUS!!!

That is how I am describing this recipe! And I know you will too!

NOTE: This recipe can be used for any type of ribs or chicken or lamb or bigger chunks of pork!

First off - preheat grill to 340 degrees Fahrenheit!

Ingredients:
1 slab of baby back ribs
seasoning of your choice
heavy duty aluminum foil
Homemade BBQ sauce or BBQ sauce of your choice
juice from half a fresh lemon or lime


Directions -

1. Place ribs, meat side down, on a cutting board. Using a sharp filet knife, score the skin on the inside of ribs in both directions until cut thru.
2. Coat both sides with seasoning to your likeness and rub in to meat, recoating as needed.
3. Place a layer of heavy duty aluminum foil on countertop. Place ribs on foil, meat side up. Drizzle lemon or lime juice on top of ribs lengthwise.
4. Cover with 2nd piece of heavy duty aluminum foil. Wrap tight, making sure that both sheets of foil are sealed together.
5. Now wrap foil-wrapped ribs in another packet of heavy duty aluminum foil and seal tight. Check and make sure both layers are sealed tight.
6. Place rib packet onto center of grill grate. Close grill cover. Cook at 300-340 degrees Fahrenheit for 1-1/2 to 2 hours. Ribs are done when meat shrinks back from bones! and meat is firm to the touch, but still a slight spring to it.
7. When ribs are done, take off of grill grate and place on a board beside the grill. Turn the burners up so grill heats up to 400 degrees. While grill is heating, remove ribs from foil and coat ribs with BBQ sauce on both sides. Place ribs, bone side down, on grill grate and close lid. Grill for 8-10 minutes. Turn ribs over and repeat.
8. Ribs are done. Place on platter and coat with BBQ sauce. Serve!

rack of ribs with BBQ sauce on it!

1 serving of ribs!

thai coconut curry soup

You found it! This is the single most requested recipe in my entire repertoire. Maybe its because the sweet, sour, spicy, salty and savoury flavours of Thailand are one of my favourite ways to fill a bowl. They’re seductively addictive, always well balanced and one of the world’s great cuisines. They’re also easy! This is a very simple dish to make.

ingredients

2 14 ounce cans premium coconut milk
1 heaping Tablespoon Thai curry paste
1 bunch cilantro roots, rinsed well
2 chicken breasts, thinly sliced
2 cups chicken broth
1 carrot, shredded
4 or 5 lime leaves
2 stalks lemon grass, halved lengthwise, woody leaves removed
2 tablespoons fish sauce
2 limes zest and juice
a small knob frozen ginger
a handful bean sprouts
8 ounce package rice noodles
1 bunch cilantro leaves, rinsed well
2 or 3 green onions, thinly sliced
a sprinkle or two salt or soy sauce 

instructions

Scoop the thick coconut cream from the top of just one of the cans into a large stockpot set over a medium-high heat. Melt the cream, add the curry paste and stir for a few minutes until they begin to sizzle.
Add the cilantro roots and chicken and sauté until the chicken is cooked through, about 5 minutes.
Add the coconut juice from the first can and all the contents of the second can along with the chicken broth, carrot, lime leaves, lemon grass, fish sauce and lime zest and juice. Grate the frozen ginger into the broth with a Microplane grater or standard box grater. Simmer for 20 minutes or so.
Stir in the bean sprouts. Add the rice noodles, gently pushing them beneath the surface of the broth. Turn off the heat and let stand until the noodles soften, about 5 minutes. Rice noodles don’t need to simmer like pasta to cook; they simply need to rehydrate in the hot liquid.
Stir in most of the cilantro leaves. Remove the lemon grass stalks. Taste and season with a touch more salt (or soy sauce) as needed. Ladle into large bowls and garnish with the green onions and remaining cilantro leaves. 

Creamy Mushroom Soup

Serves 4

Ingredients:

Two containers of mushrooms, Baby Bellas, Shiakki, chopped

2 Tbsp olive oil

6 cloves garlic - chopped

1 Tbsp sweet butter

2 Tbsp chopped thyme or 2 tsp. dried thyme

2 Basil Leaves

2 Tsp Worcestershire sauce

2.5 cups chicken stock

Salt and pepper to taste

2 cup heavy cream

1 cup milk

Dash of nutmeg

Directions:

Heat olive oil and butter in pan. Sauté garlic on medium heat then add mushrooms, thyme, basil, Worcestershire sauce and cook until tender.

Pour sauce pan ingredients into a pot with chicken broth, milk and heavy cream. Stir occasionally until broth boils and thickens. Season with salt and pepper and nutmeg.

Let it simmer for 10 mins. 

Enjoy!

Mexican Coleslaw Recipe

Enjoy this crunchy, refreshing alternative to mayonnaise-based coleslaw on a taco or on the side.

Ingredients -

6 cups very thinly sliced green cabbage (Approx 1/2 head)
1-1/2 cups peeled and grated carrots (Approx 2-3 medium carrots)
1/3 cup chopped cilantro
1/4 cup rice vinegar
2 tablespoons extra virgin olive oil
freshly ground sea salt to taste
freshly ground black pepper to taste

Directions -

1.) Place cabbage and carrots in a colander and rinse with cold water to crisp. Let drain for 5 minutes.
2.) In a small bowl, mix other ingredients.
3.) In a large bowl, place cabbage and carrots. Pour sauce over vegetables. Toss to mix well. Season with salt and pepper to taste.

Makes 8 servings, 1 cup each.
3 Net Carbs per serving

Effects of soda