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Nutrition and food safety
Friday, 13 March 2015
Sophisticated Low Carb
Topic: Nutrition and food safety

Sophisticated Low Carbohydrate

It will come as no surprise that we all put on a few extra pounds during the Winter months. And, for me, there is only one way to lose weight—that is, to severely carbohydrate restrict my eating habits.

It's hard to do, no question. I was recently at the grocery store, reading labels on everything before the item went into my cart. Unfortunately, the carbohydrate counts have started drifting upwards again. The cereals, even “hearty whole grains,” are ridiculously high in total carbohydrates. And for weight loss, there is no differentiation between sugars and starches. The only subtraction from total carbohydrates you can make is grams of FIBER. Otherwise, every gram of carbohydrate is fair game for counting.

And it makes sense when you think about it. Starches break down into simple sugars. Sugars are utilized as energy, but if you're not burning them then they are stored as fats. And excess circulating sugars can also link onto free amino acids of tissue proteins. Diabetics are familiar with this phenomenon as it is reflected in their hemoglobin A1C. This protein glycosylation—involving sugars of all types, not just glucose—is interesting in multiple disease formation and especially the end-organ complications of diabetes.

So- excessive carbs are bad for us. Yet they are very satisfying to eat and we often refer to foods containing them as “comfort foods.” We need to re-educate ourselves and think about making our low carb foods more savory so we will enjoy them with as much zeal.

Doesn't that brunch/lunch plate look terrific? We have a baked salmon patty and wilted kale with a generous drizzle of lemon-garlic-dill aioli and a lovely easy over egg with freshly ground black pepper. You can choose other sauces for your intense savory addition—how about a very quickly made mayonnaise to which you can add some lemon juice, dillweed, finely chopped onion, salt and pepper? If no time, then open a bottle of quality Cesear's salad dressing (read the label for low carb)

The key is to intensify the flavors of otherwise somewhat bland foods—like fish and kale leaves.

Here's how I made the Seriously low carb Salmon Patties.

Combine in a bowl:

One 14.75 oz can Red Salmon, drained

1 large egg

2 stalks of celery, finely chopped

  2 Tbsp. finely chopped onion

Divide the mixture in the bowl, into 4 patty-equivalents.

Crush 4 Water crackers, finely, and place on a saucer. That will give you all of 3 carbs per patty.

Preheat your oven to 350 degrees.

Now heat your cast iron skillet with a little olive oil on a medium high heat.

Using your clean hands, take ¼ of the salmon mixture , form a patty and lightly pat it into your cracker dust. Place patty into the heated skillet. With no binders except egg, this is a delicate patty so keep coaxing it into shape with a heat resistant spatula. Repeat until all four patties are in the skillet. Sear the bottoms of the patties until they are somewhat browned, then flip and do the same on the other side.


Then, put the cast iron skillet into the oven and bake about 30 minutes. The patties will firm up and cook through . Note: Make sure you are wearing oven mitts or using a heavy pot holder when you are touching the handle of the cast iron skillet.



Don't forget to plate with some greens and an egg or two-- like you see in the picture above. And be sure to add a very savory sauce to the salmon patties and side veggies and pepper up that egg. 


Refrigerate covered, leftover patties promptly and they will microwave for a similar meal if used within the next four days!



Posted by Karen at 17:45 CDT
Updated: Friday, 13 March 2015 17:54 CDT
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