Category: dairy free

Beef roast

Quack

Gluten free, Dairy free , low carb optional

Rough Ingredients:

One beef roast (that fits in your slow cooker)

Celery (enough to cover the bottom of your slow cooker)

One onion

Water

5 ish carrots full size or 1 cup baby carrots

1.5 lbs potatoes of your choice (or whatever fits

1-2 tsp garlic powder

Salt and pepper to taste

Instructions:

Line the bottom of your slow cooker with celery stalks like a raft

Put the roast on top of celery w the fat cap side up. It is important to get a roast with fat marbled throughout.

Put some water in the bottom. Do not put enough that it is touching the roast. You don’t want to boil the meat. You just want to keep the veg that is touching the sides from burning.

Add seasonings. Do not replace dried garlic w fresh. It will burn and make things gross. If you need a low sodium diet leave off the salt.

Cut carrots and place them around the roast if using baby carrots. If you are using big carrots move this step up and add the carrots as part of the raft. Do not put to many carrots in or you may end up with a very carrot flavored roast.

Cut potatoes to a reasonable and consistent size. If you get russet potatoes you will want to peel them too. Add around the roast.

Cut up one onion and place on top. I’d avoid red onions for this usage.

I have a slow cooker w a probe and cook it on slow until it reaches 165F on low. I know some people like their roast rarer and if that’s you just lower the temp. Cook roast for roughly 6-8 hrs on low or 4-8 on high although a roast cooked on high will probably be tougher and better suited to be turned into stew later. (Psst if you find your roast is tougher than you’d like don’t toss it but turn it into tomorrow’s stew. ;))

Inspired by:

Probably Betty crocker. My mom cooks a lot w Betty Crocker but I wanted to do mine without soup mix so it’s been modified.

*non of the veggies are vegetarian cause they were cooked w the meat.

** skip potatoes if you want it to be low carb

Rough Nutritional Information:

Roast beef – 4oz- 223 calories, 11g fat, 315 mg sodium, 1.2g carbs, 39.1g protein

Steamed potato – 100g- 132 calories, 23g carbs, 2.3g protein, 2.6g fat

Steamed carrots – 1oz- 10 calories, 2.2g carbs, .2g fat, .2g protein

Sweet & Spicy BBQ Sauce

Quack

Gluten free, dairy free, vegetarian, vegan

Possible upcoming changes to the recipe:

Remove paprika, use raw jalapeños, use less exotic ingredients (notes on ingredient changes next to current ingredients)

Ingredients:

1 Quart Tomato Sauce

116g pickled jalapeño (roughly 16)

1/2 cup dark brown sugar

1 sweet onion

3 cloves minced garlic

3 dried Thai peppers

1 Tbsp paprika

1 tsp mustard powder

1/2 tsp smoked salt (if you can’t get it try the same amount of salt and liquid smoke)

1 tsp pepper

1 tsp red pepper flakes

1 Tbsp coffee liquor (not Kailua) (if you can’t get it try either instant coffee or brewed coffee and vodka)

Instructions:

Put everything in a pot and boil. Taste and adjust for personal preference.

Take out Thai hot peppers dispose of you are happy w heat. Put back in after next step if you want the heat to keep growing.

Use a stick blender or food processor to blend to your preferred consistency. I don’t like my bbq sauce chunky.

Rough Nutritional Information:

31 calories, 7 carbs, .1g fat, 7g protein

Bacon Chocolate Chip Cookies

Quack

Gluten free, dairy free

note: the bacon grease flavor comes through. It may be better with crisco but I haven’t had a chance to try it yet.

Ingredients:

2 1/4 cups King Arthur Gluten Free Flour

1 tsp baking soda

1 tsp salt

1 cup bacon grease

3/4 cup granulated sugar

3/4 cup dark brown sugar

1 tsp vanilla

2 eggs

12 oz special dark chocolate chips

(If doing dairy free use nestle dairy free chocolate chips instead of special dark)

2-4 slices crumbled bacon

Instructions:

Preheat oven to 375 degrees F

Cream together eggs, bacon grease, sugars, vanilla, and brown sugar.

Mix together flour, baking soda, salt, and then slowly add mix to wet ingredients.

Add in chocolate chips and crumbled bacon and mix.

Make 28 cookie balls of dough and put 6-8 balls on cookie sheets covered w parchment paper.

Cook for 9-15 min depending on how big you make the cookies and how well your oven works. If you have questions start low and add as needed. Let cool on sheet for 2 min then move to cooking rack until done. The bottoms should be a consistent. It the middle isn’t than put them back in the oven for 1-2 more min. Then let cook on cookie sheet again.

The cookies will be lighter and fluffier than when cooked with butter.

Rough Nutritional Information:

209 calories, 25.3g carbs, 11.5g fat, 1.8g protein

Korean Ground beef bowl

Quack

Gluten free, dairy free, (possible vegan w substitution)

Ingredients:

1 pound ground beef

1.5 tsp/3 cloves minced garlic

1/4 cup pack dark brown sugar

1/4 cup low sodium gf tamari sauce

2tsp sesame oil

1/4 tsp dried ground ginger

1/4 tsp red pepper flakes

1/4 tsp black pepper

Sliced green onion & sesame seeds to taste

Instant rice

Substitution options:

Impossible beef can used in place of beef to make this vegan/vegetarian.

You can use an equal amount of soy if you are not gf.

Red pepper flakes can be increased or diminished to change heat level.

You can use other types or rice. I’d suggest the most likely change to be brown rice. I want this to be a super quick meal so I use instant but big bags of bulk rice are cheaper.

Instructions:

Brown ground beef in a pan until cooked through.

Mix garlic, brown sugar, tamari, sesame seed oil, ground ginger, red pepper flakes, and pepper.

Add to cooked beef in pan.

Take off heat. Add to rice. Add green pepper and sesame seeds.

Rough Nutrition Info (without rice):

Makes 3 bowls

Calories 467, fat 25.3g, carbs 20.8, protean 31.1

Inspired by:

Therecipecritic.com

Lazy Low Carb Chicken soup

Quack

Low carb, dairy free, gluten free

Ingredients:

3 medium carrots chopped

1/2 one white onion chopped

3 medium stalks celery chopped

6 chicken breasts chopped

8 cups chicken broth

1 Tbsp Parsley

1 tsp dried garlic powder

Salt and pepper to taste

Instructions:

I like to keep a bunch of boiled and diced chicken in the freezer so I can just pull out the right amount and add to any dish. When I make chicken soup I frequently use the boiled freezer chicken. To boil chicken I just add chicken breasts to cold water in a pot. Then bring that water to a boil. When the temp of the chicken is 165F the chicken is done. Put the chicken in a clean sink with ice water. When cool enough to hold you can chop and freeze.

Chop everything up. Add everything to a slow cooker. Slow cook on high for roughly 4 hrs on high or 6 hrs on low.

Rough Nutrition Count:

267 Calories, 5.75g carbs

Minestrone soup

Quack

Gluten free, diary free, vegetarian, vegan

Recipe:

2 Tbsp olive oil

1/2 cup diced onion

1/2 cup (60g) chopped celery

1/2 cup (80g) chopped carrots

2 tsp minced garlic

9oz roma tomatoes diced & seeded

4 cups vegetable broth

1/2 cup tomato sauce

2 tsp Italian seasoning

30 oz (2 cans) dark red kidney beans rinsed & drained

1/2 cup (60g) green beans

Parsley to taste/garnish

Salt & pepper to taste

Noodles optional and not included in our nutritional information. (I know most minestrone soup has noodles and when we make it we use banza gf chickpea rotini or Barilla gf rotini.

Instructions:

Prep, chop, measure, etc… and put it all in a slow cooker. Cook on high for 4hrs or 6hrs on low.

If adding noodles I prefer to boil them up right before you’re going to use them and allow people to add or not.

I like to pair this w a grill cheese sandwich. I use schlar bread cause I’m gluten free.

Rough Nutritional Info:

340 calories, 63.34g carbs, 22g fiber, 12.83g sugar, 18.67g protein, 5.2g fat.

Inspired by www.dinneratthezoo.com

Deviled Eggs

Quack

Gluten free, low carb, diary free, vegetarian

Ingredients:

6 hard boiled eggs

3 Tbsp (42g) Mayo

2 1/2 tsp (13g) white balsamic vinegar

1 1/2 tsp (5g) sugar

Pinch salt

Optional toppings: diced green onion, paprika, smoked bacon salt

Instructions:

Set eggs on counter & bring to room temp. Bring water to boil. When water is at a full boil carefully add eggs. Boil until well done (roughly 13 min). put ice and water into a big enough bowl. when eggs are done cooking, add them to ice bath to cool. When fully chilled shell eggs. Cut in half and separate yokes and whites. Put whites into a container w some paper towel.

Mix yokes, vinegar (if you can’t get the fancy vinegar plain white vinegar is fine), sugar, & salt I use the kitchen aid but you can just mix by hand. Put in a ziplock bag and set it near the whites in fridge. You can hold for several days until you’re ready for use. This recipe scales. Be the hit of the party by bringing more deviled eggs than needed.

Rough nutrition:

Calories 65, Carbs 1

Cashew Chicken Salad

Quack

Gluten free, low carb, dairy free

Ingredients:

1 lb poached or boiled chicken cubes or shredded

1/2 cup cashews chopped (not to finely)

1 rib of celery diced (1/3 cup)

12 seedless globe grapes halved or quartered

2 green onions chopped (2 Tbsp = 1 green onion)

Salt 1/4-1/2

Pepper 1/8-1/4

1/3 cup Mayo (75g)

Instructions:

Boil or poached chicken is the best chicken to use because you don’t want any tough bits. Frying or baking can leave you w tough edges. Do not go overboard w the shredding of chicken. You don’t want it to be paste. Do all the chopping. Mix it all up. I get a lot of people do not chop the cashews but these will be disproportionately bigger than everything else. I like to double (or more) the grapes but to many grapes and it’s no longer low carb. Keep your audience in mind. Eat the next day. All chicken salads require some time to sit. You can’t just make a chicken salad and then put it in your mouth. You will be unhappy.

Rough Nutrition:

Makes 4 servings, 1 1/4 cups per servings, 404 calories, 35g fat, 17g protein, 7g carbs, 1g dietary fiber.

Indian Chicken Salad

Quack

Gluten free, low carb, diary free

Ingredients:

2 cups chopped or shredded poached or boiled chicken

1/4 cup mayo

1 small red bell pepper chopped

1/4 cup red onion

1 tsp garlic powder

1 1/2 tsp ground cumin

1/2 tsp coriander

Salt 1/4-1/2 tsp

Pepper 1/8-1/4 tsp

Instructions:

Boil or poached chicken is the best chicken to use because you don’t want any tough bits. Frying or baking can leave you a tough edges. Do not go overboard w the shredding of chicken. You don’t want it to be paste. Do all the chopping. Mix it all up. Eat the next day. All chicken salads require some time to sit. You can’t just make a chicken salad and then put it in your mouth. You will be unhappy.

Rough Nutrition:

1 cup per serving, 3 servings, Calories 391, carbs 5g, fat 16.23, protein 40g

Credit: I got the original of this from Gracious pantry. It has been tweaked.

Gazpacho Soup

Quack

Vegan, low carb, gluten free, dairy free

Ingredients:

1 red onion

1 English cucumber (the long ones) seeded and halved but not peeled.

1 orange or yellow bell pepper

4 plum tomatoes (seeded)

3 minced cloves of garlic (1.5 tsp)

23 ounces (3 cups) tomato juice

1/4 cup 12 yr white balsamic vinegar or white wine vinegar

1/4 cup mild olive oil

1/2 Tbsp salt

1/2 tsp black pepper or white pepper

Instructions:

Mince cucumber & tomato into rough 1” cubes. Use food processor to chop the rest of the veggies fine. Combine all the ingredients and let chill for a minimum of 24 hrs. It really hits it’s sweet spot on day 3. Best when the veggies are at the height of their season. Sour cream for garnish.

Rough Nutrition:

Serving size- 1.5 cups Calories- 162 Carbs-16

Credit: I don’t know where I originally got this recipe but many things have been changed from the original source material.