Opo Squash Curry

The Diner News for October is all about the mighty, often misunderstood squash. Yesterday at Sprouts, I found this squash that I had never seen before. The Opo. Funny name. Always up for something new, I looked them over, found most had a couple of softer spots, so I asked the produce guy about them. Yah, he read me the name on the sign. Like I couldn't figure that one out for myself. Other than that, he was no help. Knowing that one can Google anything these days, I picked the firmest one of the bunch and put it in the cart. It was the same price as the zucchini, and I was betting they were similar.

My research found that they are similar. But this cutie is far more popular in Southeast Asia,. India and Africa. Just listen to some of the names for it: Tasmania Bean, Peh Poh, Bottle Squash, Yugao, Cucuzza, and Snake Gourd. Any of those appeal? Opo suits me.

I opted to use some flavors from the regions of the world that love this gourd. A simple coconut milk curry. Even though I am the only one in the house who appreciates a good curry. Where did I find these people? This is delish. It has the perfect blend of creaminess and tartness. Cilantro, garlic, a little heat. Oh my. This dish tastes like so many things---just not squash. That is the beauty of it. This squash is so mild that it really does take on the flavors you add to it. But the texture stays a little more solid that zucchini, so the chunks hold up and don't get lost or slimy. Also a bit like eggplant, but not at all bitter.

Opo Squash Curry


1/2 large Opo Squash (about 2 cups diced)
1/4 cup finely diced onion
1 tbsp coconut oil
2 tsp minced garlic
2 tbsp minced lemon balm (or lemon grass)
1 tsp red curry paste
1/2 tsp ground ginger
1/2 tsp salt
1/2 cup coconut milk*
2 tbsp chopped cilantro
1 tbsp lime juice
1/4 tsp hot sauce, optional
2 tbsp diced chives for garnish, optional

Dice the squash into 1/2 inch slices. Quarter the slices. In a large skillet, combine the squash, onion and coconut oil. Saute the squash, stirring occasionally, until it browns on both sides and onion is translucent. Stir in the garlic, lemon balm, curry paste, ginger and salt. Cook for 5 minutes, stirring often. Add the coconut milk and simmer the vegetables until the coconut milk reduces to a thick sauce. Stir in the cilantro, lime juice, and hot sauce if using. Transfer the curry to a bowl. Top with fresh chives and serve. This will serve 2-3 as a side dish, 1 as a vegetarian dinner.

* I used the Sprouts Premium Coconut Milk. It is thick compared to some other brands I have used. My coconut milk reduced in about 5 minutes on the stove, but yours may take longer if it is thinner to start with.

I saved half of my opo to do some more experiments with. That will be in the Diner News come the first of the month. If you have any special squash dishes, please feel free to share. My markets are still holding out on the variety squashes we see this time of year. I don't know about you, but this year, I am planning to buy big and freeze some prepped squash for casseroles later in the year.

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Sliced Beef for the Best Lunches!

I love roast beef from the deli, but I could never get one  baked at home that sliced well. Turns out I was just buying the wrong cut. Thanks to some comparison shopping deals, I scored a small Bottom Round Rump Roast for a bargain price not too long ago. I plopped in the the crock pot with some (2 tbsp) tamari, a tiny bit (1 tsp) of Worcestershire and half a cup of water. Serious recipe. I was just going to use it as a Triple Play meal. When it came out of the crock, it was still in one chunk. My roasts tend to fall apart. Great eating, but not much like the deli variety. This was different.

I share in case you are as ignorant as I was. See, I am such a bargain shopper, I tend not to try more expensive cuts. This is really a cost savings though if you pay deli prices for sliced beef. Plus, this is so much better. No preservatives and so much real beef flavor. I used a cheap Aldi mandoline to slice the beef, and chilled it before I began slicing. I did some thicker slices and some shaved. It was tender enough to do that, having baked 5 hours in the slow cooker. But not so tender that it shredded itself. Love.

These make the perfect finger food lunch with some cheese slices and pickles. I also made a bunch of small sandwiches for the freezer. I make mine with just meat, cheese and bread. Pictured is Maria's Pannini Bread. Pack a frozen sandwich and it thaws out by lunchtime. Then I add my lettuce and mustard, pickles, tomatoe...whatever.

 I have done a little research, and the Eye of Round would be a fine choice too. Now there is certainly no excuse for not having great lunches!

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Hummus Cruciferous

I ate a lot of chickpeas/ garbanzos in my vegetarian days. I like them, but have to admit it was more often the flavors added to them that I liked rather than the legume itself. Alone, I always thought they tasted kind of musty. Who needs that? I did like the lemon and pepper flavors I used to bake them up into little crunchy snacks. No, I don't have a substitute for those I have always like hummus, but not the bland, pre-made variety. I like lots and lots of lemon. And tahini. Love tahini! And garlic. I mean what kind of husband does not like all that? So if it was not the humble pea/bean that I liked, why not try an alternative substance? Why not consider every low carber's favorite go-to substitute?

The story:

Here I am in the middle of my prep day, three crockpots going,  my second tray of roasted veggies in the oven, salad still to be made, and I stop to play with dip? Blame it on the cauliflower. Friday night I steamed a whole head. We ate half. The other half was just sitting in the fridge begging not to end up in leftover hell (my trash). Granted, I was so tired Friday night, I hadn't even properly wrapped the leftovers. Unless the serving bowl with a plate resting on top counts. Did I say I was tired?

So while trying not to munch all the roasted cabbage while I was in the kitchen, I grabbed the cauliflower. I had been thinking about this for a while, having seen this post  from The Cavewoman Cafe--with a very a while back. It had lurked on my Pinterest list of things to try someday. Today turned out to be the day. Besides, I was looking for a really flavorful way to make my school lunches tastier. This will last me all week.I changed up a few things, but the whole idea is inspired.

I have been Intermittent Fasting recently, so that means skipping breakfast. That saves me a little time on prep day. No breakfast casserole to prepare. (Hubby is on his own since I leave earlier) So rather than prepare my lesson plans, I do this while I still have light to photograph it if the recipe works. Woohoo. I love it. Unfortunately, my dear hubby does not appreciate cumin and lemon as much as I do. He can have his peanut butter, I will take this! Some times I just do not get that man. What is not to love here?

So this is my amazing cauliflower based hummus like dip. I gave it a funny Latin sounding name that is just too much fun to say. You do "get it" right? Still more fun to eat it though. At least for some of us. The hubby will have to settle for the awesome name...and a happy wife.

Hummus Cruciferous

2 cups steamed cauliflower
1 tbsp tahini (I used my home made version, Low Carbing Among Friends II page 263. )
1-2 tbsp lemon juice (I like 2, but I really like lemon)
2 tsp garlic puree
1 tsp dried parsley
1/2 tsp cumin 
1/2 tsp sea salt
1/4 tsp smoked paprika
pinch of red pepper flakes (optional)

Process all ingredients in a food processor or blender. Chill. To serve, garnish with a sprinkle of smoked paprika. Serve with vegetable dippers.

Serves 12 at 16 calories  1.4 carbs per serving

This is lighter, less pasty than traditional hummus. The flavor is really close, though. It is great with celery sticks, but red bell pepper would take it up another notch. My lunches are going to be so delicious this week.

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Maple and Mustard Glazed Chicken

I may have said it more than once, but I love maple. It is so hard to stay away from real maple syrup low carbing. I do have a nice bottle of maple flavoring that gets me by.  Sorry Vermont purists. What's more, the combination of sweet maple and salty meat makes me happy--hence my ever popular Maple's Meatballs in the Diner e-book. Yes, I am the girl who always dipped her bacon into the pancake syrup. Maple is for me...even if mine no longer comes from a real tree.

I have this son, who is a little different. He loves mustard. Really loves mustard. In fact, he has been known to take a dare to eat mustard on most anything. His last dare was coffee with mustard. He claims it would have been more tolerable if he liked coffee. He would like this dish. Plus, he counts chickens for a living, so this is a double win for him. He gets cheaper chicken than I do. Too bad he is in the next state or I would invite him over.

There are lots of maple and mustard combos out there. Not too many sweet mustards for low carbers, though. That is why I have my own versions of honey mustard dressing for Pooh Bear Salad, and my own Honey Roasted Barbecue Sauce. For this sauce, I used stevia to sweeten the topping for the chicken. You may use erythritol, sucralose, xylitol--whatever floats your boat. You can also use chicken breast. My crew likes the juiciness of dark meat though.

   
Maple and Mustard Glazed Chicken


4 lbs boneless, skinless chicken thighs
1/2 tsp onion powder
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp salt 
1/4 cup mustard (I used Annie's Organic Yellow, but any kind will do)
3/4 tsp maple flavoring
liquid stevia or other sweetener equal to 1/4 cup sugar

Place thighs in a baking dish. In a small bowl, combine onion powder, paprika, garlic and salt. Sprinkle spice mixture on both sides of the chicken. Place the mustard, maple flavoring and stevia into the empty spice bowl. Spoon the mustard mixture over each thigh. Bake, uncovered on the lower rack of a 350 degree oven for 20 minutes. Remove from the oven and baste with the juices from the pan. Return chicken to the oven and bake for an additional 15-20 minutes or until juices run clear.

These thighs are great for lunchboxes. The sweet mustard sauce is similar to barbecue sauce. Not too messy, but you can eat them with your fingers if  you don't mind licking a finger now and then. The mark of a good meal, I say. Yum. Mine has cooled and is now ready to pack away for this week's lunches. I really must go now or my Pittyboy dog is going to cry himself silly. While I am here at the computer he is in the kitchen whining while he points to the baking dish on the counter. The smell is just too divine! It brought #2 son out of his man cave for a bite too.

Ode to Maria Muffaletta

I love, love, love my co-author Maria Emmerich's Toasted Sub and Panini Bread. It is amazing. So much like yeasty, gluten filled bread. If you haven't tried it, you really should. I make it all the time. Maria updated the recipe this summer, and it is brilliant.

This sandwich is my new favorite way to eat it. Not exactly a classic New Orleans Muffaletta, because I like some peppers in my olive salad mix. Pretty and tasty. Add those flavorful ingredients to the best cheeses and deli meats, and you have a very special sandwich. Pretty unheard of among low carbers.

The classic sandwich uses a hollowed out round loaf. I simply baked a recipe of Maria's bread and formed it into a 1 inch thick disk. That in turn bakes into a nice rounded loaf. I doubled the recipe as I usually do--so I think one recipe makes a pretty large loaf. I also made sandwich buns and slider buns. I think you can safely feed 4 with this one loaf, though. Or do as I do, since my hubby turns his nose up to olives--freeze individually wrapped sandwiches. Yes this bread freezes well, as do sandwiches if you assemble them correctly. (That info was in the Sept. Diner News) This photo of the sandwich shows it before it is wrapped and pressed. Pressing and chilling saturates the bread with the wonderful flavors of the olives and peppers. Delish.

I have never had a problem with Maria's recipe It rises well, tastes great and is really easy to make. I have only made the coconut flour version, but Maria has an almond flour recipe too. Some have had problems with certain brands of psyllium husks turning the bread purple. I use the Sprouts brand, and have never had that problem. Maria now suggests weighing the ingredients for accuracy. Have to admit, I just scoop. Never had a problem. Even played around a little bit with the ratio of whole egg to egg whites. Stick by her guidelines, however, because it can be tricky I guess.

This photo is after pressing.

Ode to Maria Muffaletta

1. Make the dough as specified in Maria’s recipe. The sandwich pictured  is using the coconut flour version. Mound the dough into a circle on parchment paper and pat it down to about one inch thick. It will rise in the oven. Bake the dough for 45 minutes. Remove from oven and let sit until cool enough to handle.

2. While the bread is baking, make the olive salad. Combine in a bullet blender or chop by hand:

1/4 cup green olives

1/4 cup black olives

1/4 cup roasted red bell peppers

2 tbsp pepperoncini

2 tbsp pepperoncini liquid from the jar
1 tbsp olive oil

1/2 tsp crushed garlic

1/4 tsp dried oregano

3. Use a serrated bread  knife to cut the bread in half   horizontally. Spread the olive mixture on both sides.

4. Layer 8 ounces of deli meats and cheeses of your choosing. I used salami, pepperoni, turkey, smoked gouda and a smoked beef sausage. The choice is yours.

5. Wrap the sandwich tightly in foil and press it with a book, pan, or whatever fits in the fridge. (I used a  casserole dish and set my other fridge items inside it.) Chill at least 8 hours, up to three days. Cut into fourths to serve.

If you try this sandwich and like it, be sure to go over to thank Maria too!

Granny Cookies-- New Fashioned

My school is back in session, so it is lunch box time again. Actually with summer camps, that time never quite went away for me, but for some of you out there, brown bagging is a new challenge of everyday life. Or, if it is an everyday thing, you may be looking for some new ideas. I got that! I am devoting the September Diner News to lunch box foods. Who doesn't love a good cookie in there? I do, I do! These will make the newsletter because they are yummy.

My mom used to make Granny Cookies. At our house, they were a kitchen sink type drop cookie. Oatmeal, coconut, chocolate chip, nuts...all sorts of goodies were in there. They held up for weeks, but they never lasted that long. Not being fragile, they were perfect for brown bagging. Not pretty party cookies, but yummy. I wanted to reproduce that taste using ingredients that were low carb legal for us. That takes out the oatmeal, brown sugar and chocolate chips. My version is also peanut free, since most schools cannot allow peanuts any more. Mine may be a bit more fragile, but they are every bit as delicious as my mom's "Grannies." Sunflower nut flour replaces the oatmeal and wheat flour. Don't let that ingredient scare you. It is super easy to make in a blender or food processor. Cocoa nibs (or Cocao nibs, depending on your level of sophistication) replace the chocolate chips. You should be able to get both sunflower kernels and cocoa nibs at your health food store.

Now I know that you are out there telling me that I can buy sugarfree chocolate chips, so why go for the nibs instead? Cocoa nibs are pure chocolate from the processed bean. No sugar added. Well sugarfree chocolate chips are not only pricey, but they are reminiscent of a bad experience I had with sugar free fudge on vacation one year. Yah, let's not go there, just suffice with the fact that I avoid maltitol as much as humanly possible. The other type is not worth the price to me. Could make my own coconut oil based chips, but this other idea is so darned easy. Being a dark chocolate lover, I enjoy these straight. No sweetener necessary at all. Really. Just one or two little nibs crushed between my front teeth and I have a chocolate fix. Much more than that and they are bitter. For those of you who are milk chocolate devotees, you would think me crazy to nibble on these in this way. To each his own. I can tell you that when the nibs are surrounded by a coconut laced sweetened cookie, the bursts of intense chocolate flavor is wonderful.

Since it is Prep Day, I happened to be making a big batch of Maria's Panini Bread. I had leftover egg yolks. I bet you could sub 2 medium eggs and get close to the same results. It is probably pretty forgiving there. Haven't tried it though since I just created this recipe today. When I try another batch I will let you know.

Granny Cookies

1 cup raw sunflower kernels
1/2 cup powdered erythritol blend
2 tbsp coconut flour
1/2 tsp baking powder
1/8 tsp salt
1/4 cup coconut oil, melted
3 egg yolks
3 tbsp coconut milk (or almond milk)
1/2 tsp vanilla extract
liquid stevia equal to 1/2 cup sugar
1/4 cup finely shredded unsweetened coconut
3 tbsp cocoa nibs

In a food processor or bullet blender fitted with a grinding blade, process the sunflower seed kernels into a flour. Place the flour in a medium bowl and stir in the erythritol, coconut flour, baking powder and salt. In a smaller bowl, combine oil, coconut milk, vanilla and stevia. Stir well and pour into the dry mixture. Combine the wet and dry ingredients. If coconut oil solidifies, warm the dough in the microwave for 30 seconds. Stir in the shredded coconut and the cocoa nibs until well distributed through the dough.  Use a small scoop or two spoons to drop tablespoon size balls of dough onto parchment paper. If you want round cookies, do not flatten the dough. If you prefer disks, press each ball down with your fingers or thumb. Bake 10-11 minutes in a pre-heated 350 degree oven. Makes about 2 dozen small cookies.

I thought of these today because it is my Grandma's birthday. She would have been 99 or 100 today. Funny thing, she always fudged on her birth year, so none of us are really sure how old she was. It has been a sad weekend for us, as we had to say goodbye to one of my sweet dog kids. Mandy, our schnauzer poodle mix was such a fun, spirited dog. Much like my grandma. I hope I have as much spirit as these two did when I am a granny. Until then, I will miss my Mandy girl everyday. Dogs have such a special place in our hearts, and it is so sad to see them suffer. I will miss her raiding the trash for my cooking scraps, the way she had to have her little bum touching me when she cuddled, and the way she showered me with kisses when she was happy...or hungry.  In her last year, she loved to be right under me in the kitchen, hoping to catch anything I dropped. She was always in the way in my tiny kitchen and I have been dodging her trying not to make her move with her painful arthritis. I will so miss my little cooking buddy. She was a good friend. Pound puppy adoptions are the best.

Salsa Dancing Chicken

I am happy to have my oldest son and his beautiful bride home for the weekend. Sometimes it can be tricky to serve meals that fit everyone's tastes, diets, way of eating, etc. This is one of those recipes that most people like. Not too spicy, despite the salsa ingredient. No cheese for those that are dairy free or Paleo. Low in fat for those who may be a little fat phobic. No red meat. (I'm sorry, but I don't feed grass fed beef to someone who will turn around and eat junk at the next meal) It is inexpensive, easy on the cook, and...did I forget to mention, it tastes great? I might be feeding this to the extended family, or it might be for my school staff. We will be having dinners together for a few weeks as we prepare for a big fundraising banquet for our school. Good to have a dish that appeals to so many but doesn't get you off track.

This recipe has been in my arsenal for years. My guys always loved it. It is a Multiply Meal from the e-book. That means it will feed a family of 4 three times. Or, this time, it may feed an extra large group! The chicken is so easy to prep, bake and freeze a couple for later meals. It reheats well and goes with several different sides so you can change things up. Don't let the salsa in the ingredients list fool you. It is a sweet sauce, almost akin to a barbecue. We go with a chunky mild salsa, but if you like a little heat, by all means add some hot and spicy kick.

This recipe also works with about 5 pounds of boneless chicken thighs. Perhaps those are even better given the dancing reference. Use what you like. If your chicken has bones, just increase the baking time. Another note; I don't use liquid sucralose exclusively now as I did when I developed the Diner system. More often than not, I use stevia extract. But I use many different sweeteners, and often combine them. So use whatever sweetener you like. For this dish, I used 1/4 teaspoon E.Z. Sweetz Stevia with Monk Fruit. It tasted terrific! Oh, and this jar of salsa was just 24 ounces. Don't sweat the little details. It's all good.

From the e-book:

Salsa Dancing Chicken

12 boneless chicken breasts
26 ounce jar salsa
1/4 cup Splenda (or equivalent liquid)
1/4 cup Dijon mustard

Brown the chicken in a bit of oil, or on a contact grill. Do not
cook through. Combine salsa, mustard and sweetener. Place
chicken into casserole dishes and distribute the sauce over the
pieces. Be sure to coat them on both sides. Chicken can also
be diced after browning.
Bake at 350 degrees for 30 minutes or until cooked through.
Eat one meal. Cool the rest. Place into freezer bags and
freeze. Thaw and reheat in microwave or low oven.

We foodie bloggers are always thinking up new recipes, and often forget to go back to older creations. I hadn't made this in a while. John and I were talking about how the web site needs some newer, better photos. My e-book photos were early on taken without a good camera. The food is great, but the photos are lacking. I promised to make some more of our old favorites so I can re-shoot them. This is probably a good idea since I am assured to be very busy with the start of our school year. Life is always a challenge! Having a prep day system saves so much time even if you don't always do it perfectly. I always tell everyone to adjust the system to fit their life. Use the best advice, and leave the rest. Whatever, don't let it make you crazy. I can promise though, that planning meals will save you over and over again. Such a wise time investment.