Charleston Okra Soup

Southern cooks can make anything taste divine. I swear they specialize in taking scraps and turning them into food fit for kings. Take okra for example. I grew up scared of it. It seemed prickly on the outside and slimy everywhere else. And those seeds! They looked more like what I found in the pond water I played in. I did try the fried version. Most were good but there were the occasional bites that burst into my mouth with a slimy weird, what was that? texture. Okra. Pass. Even worse for my husband. He did not consider it human food. He claims it was grown only for the horses in his Colorado and Ohio homes. But now...

Older and wiser. I love okra in all sorts of forms. Once I faced my fear of the slime pop, I was hooked. I fell in love with roasted okra. I started asking friends who garden for all their extras. I found lots of folk are afraid of okra. They might eat it battered and fried, but cook with it? Few and far between. When I created a Diner News devoted to foods of the South last fall, I discovered stewed okra with tomatoes. Love! Still trying to convince my old Dude Ranch horse-hand hubby. He is no fun sometimes!

Seeing that there is often an abundance of okra this time of year, I explored some new recipes to take me new places. Oh the things people are doing with okra these days. It is actually a very international food. Some call the pods ladyfingers. I found lots of Trim Healthy Mamas putting okra in so many strange concoctions. Seems it is all the rage to put this much misunderstood vegetable into smoothies, soups and even baked goods. So I tried a few recipes floating around the web. I have joined the okra band wagon for sure. So sad that my gardening sources from the last couple years have dried up. I am having to purchase it at the grocery store now. I am ashamed at how few of my stores carry this nutritional powerhouse. I like it fresh, but my freezer will never be without a bag or two now...as long as Walmart carries it at least.

According to Organic Facts, Okra can help us lower cholesterol, improve our digestion and guard our eyesight. It gives us glowing skin, strengthens bones and our immune system, may help prevent cancer and lower blood pressure too. How have we been ignoring this goodness and giving it all away to the horses for so long?

If you are not ready to table up to a big bowl of roasted okra, start with this soup. It is beefy and full of rich flavor. The uninitiated will barely notice anything green in the bowl, and may never need to know it is indeed okra. Give this one a try. I made an easier go of the Charleston original recipe, skipping a few steps here and there, but I gotta say, this soup is delicious. You may find the authentic recipe several places online:(I altered a recipe at Oysters and Pearls) so purists may want to try that one first. Or if you  just want to get your feet wet in the ocean of okra goodness, get busy with this soup recipe.

Charleston Okra Soup

This Southern soup is well known in Charleston, a tradition so they say. The original recipes calls for the slow simmering of a shin bone, but I wanted a quick version that used garden fresh okra and tomatoes. I turned to my pressure cooker for that slow simmered taste, and skipped the bone, going with thinly sliced beef. In my area, it is labeled as Carne Picada. You may use any thinly sliced, shredded beef. You may also double the recipe.

6 oz shredded beef

1/2 onion, diced

1 1/2 cups diced fresh tomato

2 tbsp tomato paste

1 tsp dried marjoram

1/4 tsp black pepper

1/4 tsp sea salt

1/4 tsp smoked paprika

Pinch of red pepper flakes

2 cups sliced okra

2 cups water

Turn the pressure cooker to brown mode. Brown meat and onion. Stir tomato paste and spices into the meat. Add okra and water. Bring up to high pressure and cook for 10 minutes. Release  pressure and serve.                   Serves 4:  108 calories  5 net g carb

Be watching for the August edition of the Diner News. It will be out tonight. If you would like to order the 2017 24/7 Low Carb Diner Newsletter, just click here. I made some other mouth watering okra dishes too. Plus some fun ideas for the overload of zucchini, the plethora of peppers and the tubs of tomatoes. Ahh--the best thing about summer.

Now for your sneak peek at the other great garden fresh recipes we have for you this month at the Diner: 

Garlic Butter Roasted Okra

Italian Flag Salad

Italian Sausage Red Sauce pver Zoodles

Lemon Garlic Zoodles

Lemony Okra Creole

Lemon Zucchini Crockpot Snack Cake

"Never Tell" Dark Chocolate Brownies

Salchicha Stuffed Peppers

Yesterday's Bell Pepper Slaw

Zucchini Gondolas

Microwave Zucchini Chips

Hide the Vegetables Red Sauce

Okra and Maters Southern Style

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Copycat Monterey Melt Burger

I love it when restaurants low carb regular menu items for me without making an act of congress out of it. I always get a smile when we eat out at Whataburger. I have my order memorized. "Monterey Melt, not the meal, no bread. Please put all the other fixings on and put the Jalapeno Ranch in a cup. I would like a side of shredded lettuce to replace the bun. I know, it doesn't usually come with lettuce, so could you please add that for me?" I always get what I want. Sometimes the dressing is in a styrofoam cup, sometimes a ready made container. It is always delicious, and no order taker has ever been annoyed. Granted, it takes some longer than others to get that side of lettuce added. If you don't have Whataburger in your area of the world, then I am truly sorry. But then, you can make this copycat version of mine. Win!

I had a hankering for one of these burgers the other day. Yes, I can say "hankering" because I am from Oklahoma. Translated, it means craving or desire. But it was my only day during the week that I didn't need to leave the house. Woohoo, a no make up day for me. I had the choice of letting the world see my dark circles and age spots, or try to make it myself. You can tell which won. A couple of my students still talk about the day I didn't come to school with my makeup on. No, I don't wear a lot of make up, but my eyes definitely benefit from a good dose of mascara and eyeliner. That's another subject. Lunch is more important now.

So...lately I have been experimenting with sheet pan recipes. Now that we are just two, once sheetpan can easily cook our entire meal. I could never have done that with three teenage boys at home. The thing about the peppers on the Monterey Melt burger at Whataburger, is the texture. The are soft and lightly browned. Done like they were not in a hurry with a hot griddle. (Guess who usually hurries that step) They definitely benefit from a good dose of fat. So I thought the idea of peppers and onions baking on a sheet pan with the burger patties would work. Wow. It was awesome. And so easy. I even started with frozen patties.

Copycat Monterey Melt Burgers

4 - 1/4lb  80/20 ground beef patties

1 green bell pepper

1/2 onion

smoked sea salt to taste (or regular salt)

1/4 cup prepared Ranch dressing

1/4 tsp Chili Dawgs Jalapeno Seasoning

2 slices Monterey Jack Cheese 

2 slices American Cheese

Prehat oven to 350 degrees. Place beef patties on a rimmed cookie sheet. Slice pepper and onions into thin strips. Place vegetables around burgers. Bake for about 30 minutes. Toss veggies in the rendered beef fat and turn burgers at the 15 minute mark.

While the beef is baking, prepare the dressing. In a small bowl, combine Ranch Dressing and Jalapeno spice. Flavor will intensify as it sits.

When burgers are cooked through, plate the patties. Top with cheese slices and surround with peppers. Drizzle dressing over all.

Serves 1 or 2: each patty with fixings: 332 calories   4 net g carb

This is the seasoning mix I used to get a dressing that tastes exactly like the one at Whataburger. (it has more than just jalapeno in it) See the Chili Dawgs site for more info. No, I am not getting paid or product for this one. I just like it.

You might want to pick up the green chile version too for a recipe in the  April Diner News. Hint. Hint.





Now one little thing about the cheese. The burgers have one slice of each, but they use a thinner patty than I did here at home. You could go half and half on each burger. My hubster eats two, so it is easy to give him both. I think they would be cute half and half--I would break on the diagonal. Of course, you can use any cheese you like. Mine was actually Cheddar in the photo.

Now I get it. Some of you are going to balk at the idea of baking a burger in the oven. I promise, this works. As long as you have a good quality beef and don't overcook, it is going to be moist. No tough sear necessary. The peppers and onions are soft and flavored superbly with the beef fat. Just adjust your salt and pepper and use as much or little of the dressing as you like. Afterall, I have mine on the side.

So there, no super fancy meal here. No winning the Pinterest superstar meal. Just a yummy way to satisfy a specialty burger craving. I am trying to enjoy spring break without too much work. Progress reports are due. The weather has been chilly after weeks of sun and warm weather. Grr. That is not going to help the kids settle in after break. This is the time of year we teachers burn out and kids get extra squirrely. Still, I will be so proud at graduation. I hope you are doing things that make you proud too.

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Steak Salad Italiano

This is not a new recipe. I am still tired from making so many frozen treats last month. That with school and getting the recipes ready for the Low Carb Comfort Food Tasting Fair, I have hardly a moment to spare. I bet life feels like that for lots of us!

This simple recipe is from the August '15 Diner News. It takes advantage of some grilled steak...and it is amazing! So simple, but the flavors are just so perfect. When my sweet hubby takes me out to dinner, I often order a bigger steak than I need just so I can have leftovers for this delicious stuff. And I do mean delicious. Of course, it is just as good to grill your own. That way, you can make even more of these incredible salads!

Steak Salad Italiano

3 oz grilled steak

12-16 grape tomatoes

2 oz mini mozzarella balls

6 leaves of fresh basil

1 tbsp balsamic vinaigrette

1 tsp minced garlic

Serves 1: 324 calories     6 net g carbs

If you want to fill up even more, by all means add some additional salad greens and a bit more dressing.  This salad is just so incredible with home grown tomatoes and fresh basil from the garden. The flavors are all so outstanding in combo. I just can't say enough about this. You gotta try it.

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Mississippi's Cousin Roast Beef

My favorite great aunt was from Mississippi. She was also a phenomenal cook...and she always smelled good. Funny the things you remember from your childhood. Her hugs were soft. She had a big fur coat. She made the world's best chocolate cake. And she loved me and my sis like we were her own grandkids. She never had children, so we were hers. Every little girl could do well with an extra pair of loving grandparents. That was my Aunt Gladis...and Uncle Worrall too.

Some have scoffed at this internet sensation of a recipe, declaring the ingredients to be somehow "unlikely southern." Granted not too many cooks from the old days of southern charms had pepperoncini peppers in their pantry. But, I have to say, despite what some seem to think, the South is still alive, and great southern cooks are able to innovate and take advantage of modern ingredients. I do get a little tired of the attitude that nothing matters in the U.S. but the coasts. But I will spare you all my soap box there. Afterall, some of you aren't even from North America, and here I am whining.

This is a tried and true recipe, popular for several years now. Even foodie snobs seem to like it. Thanks ladies, for a great recipe. If you want the history on the recipe, here it is from the NY Times. The original relies on packaged gravy and ranch dressing mixes. I opted for a less processed version and upped the peppers a bit too. I also left out the stick of butter: not because I hate fat, but because I am too cheap! I just couldn't figure out what it was going to do since I wasn't going to try to make a thick gravy. What I was going for was the flavor of the peppers with the beef.  I used sliced peppers rather than whole, so we could get the flavor in every bite with no effort on our part.  Maybe I shouldn't even call this the Mississippi Roast, having tinkered with the recipe so much.  I should call it my Mississippi's Cousin Roast Beef. If you want it more like the original, add some thickener and butter.

My family really liked this roast, but then, we never met a slow cooker roast we didn't like. It made fantastic leftovers too. It is good at any temperature. I loved the bit of a vinegary bite as part of a salad later in the week. Decidedly, this will be made again and again. And even though she never made this one, I will always think of my dear Aunt.

I featured this recipe in last month's crockpot edition of the Diner News. If you love your crockpot as much as I do, be sure to subscribe for this and other fantastic recipes.

Mississippi's Cousin Roast Beef

2 1/2 -3 lb beef roast

1/2 cup prepared beef stock, made double strength

1/2 tsp molasses

1 tsp dried dill weed

1 tsp garlic salt

1 tsp onion powder

1/2 tsp garlic powder

1 cup diced pepperoncini peppers

Place roast in the base of the slow cooker. Combine dill, garlic salt,  and onion powder. Sprinkle over the roast. Prepare a double strength beef stock. If using bouillon, just use half the amount of water. If using natural stock, reduce to half volume in a saucepan. Stir in molasses. Pour over the roast. Top with pepperoncini peppers. Cook on low for 7-8 hours.  Let meat rest for 20 minutes before shredding with two forks.   

Serves 8 : 299 calories  1 g carb

Just goes to show that lots of amazing things come from Mississippi.

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Mexicana Mama's Meatloaf and New Crockpot Recipes

I love my crockpots. Yes, that is plural. I love my multi-cooker too. A girl who has 4 slow cookers can never have too many crockpot recipes. They are wonderful time savers, energy savers, and money savers too. I often slow cook meats in large batches to use several different ways. But sometimes, it is great to have a complete meal or even a side dish in the slow cooker. This month, we gotcha covered.

I have some wonderful "filling" for soft tacos, salads and omelets. So versatile, and yet the flavor profiles you can make are endless. My Chicken Mole is incredible. I have enjoyed amazing salads with it, and my son loved it in quesadillas. But then, you will also want to try the new Tipsy Chicken Verde. Beer, salsa and cream cheese make so delicious. I admit to eating a bowlful alone, but it is meant to be on salad greens, in a low carb wrap or flavoring an omelet.

 I have terrific one pot meals too--like the totally tasty Stuffed Pepper Soup. That one uses Miracle Rice, but even my super picky hubby really liked it. Woohoo. Anytime I can serve soup as the main meal, I am happy. Plus, in my multi-cooker, I can use the browning function and skip browning the beef in a separate skillet. Fewer dishes to wash. Country Ribs are also excellent in the slow cooker. I still had some cranberries left from the holidays, so they combined with balsamic vinegar for a slightly sweet and tart main dish. Easy!

So that is a peak into what this month's Diner News features. Now onto the featured recipe to share here. I chose this meatloaf, because most don't think of making meatloaves in the crockpot. You so can! I have pressure cooked them too, but this was so easy. I prepped it the night before, then added it to the cooker in the morning before school. Because my multicooker can delay start time, I didn't have to overcook. I set it to start a couple of hours after I left. Can't tell you just how good the house smelled when I got home! I love my cooker because it keeps the dish warm after the programmed end time too. I love all these features.

The star in this dish is the fire roasted salsa style tomatoes. If you can't find those at Aldi, then you can substitute another brand or a can of Rotel style tomatoes. I am thinking they would make it a much spicer taste, but still good.

Mexicana Mama Meatloaf in the Crockpot

1 1/2 lb ground beef

14.5 oz can fire roasted salsa style tomatoes

1 egg

1 tbsp coconut flour

1 tbsp chia seeds

2 tsp chili powder

1 tsp cumin

1 tsp salt

1 tsp garlic powder

1/2 tsp onion powder

1/4 cup grated Cheddar cheese

Combine meat with 1 cup tomatoes, egg, coconut flour, chia, and spices. Form into a ball and place into an ovenproof bowl that will fit inside the slow cooker. Top with remaining tomatoes. Pour a  half cup of water in the base of the slow cooker and place the meatloaf inside. Cook on high heat for 3 - 4 hours. Use tongs to remove the loaf dish. Sprinkle cheese over the top. Let stand 10 minutes before cutting.

If you own a multi-cooker, this can be pressure cooked also for 15 minutes on high pressure.

Serves 4:  460 calories   5 net g carb

 I think you might be able to cook directly in the base, but I chose to form my loaf inside a small casserole dish that fits inside my slow cooker. That way, it was easy to remove and still very pretty. Just a little water in the bottom, and the dish on the trivet. When it was done, I was able to tilt the dish a bit to pour off collected fat. It went into the water, making cleanup a breeze. 

This was so full of flavor! I made some sauteed zucchini on the side, but anything that goes with Tex-Mex would be amazing.

Now, for a sneak peak into the other recipes in the February Diner News. Get out that crockpot! Or as in my case, those crockpots. Now you see why I have 4!

German Caulimash

Cran-Apple Country Pork Ribs

Tipsy Chicken Verde

Crocked Burgers in Mushroom Gravy

Hungarian Caulimash

Lemon Kale and Chicken Soup

Chicken Mole

Spaghetti Squash in the Crockpot

Balsamic Brussels

Garlic Parmesan Chicken

Grandma's Green Beans

Hobo Dinner in the Slow Cooker

Beer Braised Brats

Poppyseed Chicken

Stuffed Pepper Soup

Mississippi Roast

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Raclette Party!

Just before Christmas, we found out about this fun party grill at Aldi. Because my mom is terribly difficult to buy gifts for, we though this might be a great way to get all the family gathered around her table. It worked! My oldest son was in town today, so we had a raclette party.

A raclette is a table top grill made popular in Switzerland. The idea is to offer a selection of uncooked foods, then to grill while you visit with each other. Raclette grills have a non-stick and or stone grill top and individual pans for broiling underneath. Every person gets to make the things that appeal most to him, and the hostess gets to be in with the fun. We had a blast. This seems to have been a seasonal item at Aldi, but you can buy one of your own at my Amazon store. Check out this Hamilton Beach Raclette. This model does not have the stone surface. If that is important, try this Swissmar model.

To prepare, we simply cut several types of meat into thin strips. Some, I marinated, some dry rubbed and some we left plain. We also diced veggies. For the carbivores, we added the traditional boiled potatoes and some crusty rolls. The highlight is the cheese! Those little grill pans that go underneath hold a slice of cheese to get all bubbly and melted under the broiler element. Pour the melted cheese over your grilled meats and veggies. Wonderful! We also really enjoyed the broiled garlic cloves smashed into the meat.

I really wish I had more photos, but my camera shots all came out blurry today. My son Pearson took this one with his phone. It was a great way to feed my hungry boys! I will give you a run down of the low carb goodies that we served:

• thinly sliced steak
• sliced chicken marinated in light beer
• sliced chicken marinated in soy sauce
• sliced pork seasoned with Penzey's Bavarian spice blend (it tasted like sausage)
• sliced pork seasoned with Penzey's Northwoods blend (smokey)
• Gruyere cheese
• Havarti cheese
• Swiss cheese
• Pepper Jack cheese
• garlic cloves
• red and white onion slices
• red and yellow bell pepper strips
• grape tomatoes
• pineapple slices

I think next time, I will add sliced sausages, mushrooms, shrimp (but my boy is allergic, so never when he is near) zucchini or yellow squash, and maybe some pre-cooked diced rutabaga. There is a special cheese actually named raclette, but we couldn't find it in these parts. Our favorites were the Harvarti and Gruyere. If you have one, let me know what you use. If not, what would you love to grill with family and friends?

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