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    Home » Posts

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    Cabbage - Low Carb Vegetable Spotlight

    January 7, 2016

    Cabbage on the Keto Diet

    Why I love cabbage on a keto diet

     

    Cabbage contains only 2.3 grams of net carbohydrates in a single cup, making it a coveted food for anyone on the keto diet. If you are looking for something filling and low in carbs, look no further. You could really chow down before it would have any effect on your state of ketosis.

    • Cabbage Nutrition & Health Benefits
    • How to Cook Cabbage
    • Low Carb Cabbage Recipes
    • Everything You Could Possibly Want to Know About Cabbage

    Keto Cabbage | Low Carb Vegetables | Keto Vegetables | Cabbage Nutrition

    I’ve seen quite a few fellow bloggers getting pretty creative with leaves lately. You could try the leaves as a substitute for sandwich bread and pile on your low carb sandwich fixings or replace tortillas for tacos and burritos. Bready wraps of all kind can easily be replaced with cabbage for an ultra-low carb version of your favorite dishes. Think pitas, naan, tortillas, etc. Minimal carbs, zero guilt.

    The low carb count of the veggie isn’t the only reason I would recommend including cabbage in your ketogenic diet, it is also incredibly high in nutrients as well. You get 20 percent more than the daily-recommended allowance of vitamin K and vitamin C when you consume it. The vegetable has no fats, no cholesterol, and it is high in folate and vitamin B6. It’s kind of like a nutrient-dense blank canvas to work with.

    The health benefits are also substantial. It contains both glucosinolates and sulforaphane, two unique phytochemicals that help in instigating the production of enzymes that detox the body during the metabolic process.

    Some scientists suggest a link between colon cancer defense and the consumption of cabbage. The vegetable, particularly the purple variant, contains anti-carcinogenic attributes called anthocyanins. The Vitamin C is an immune system booster, and the fiber in cabbage aids digestive processes. The vegetable is even rich in Sulphur, aiding your defense against infections.

    Curious where it stacks up in comparison to other vegetables? Check out the low carb vegetable list I put together!

    Keto Cabbage | Low Carb Vegetables | Keto Vegetables | Cabbage Nutrition

    Cooking Cabbage!

    Eaten raw the vegetable can prove a bit bitter, but it can be a tasty addition to many salads. When roasted, cabbage really shines, taking on an almost buttery taste and texture. If cooked in soups or broths, the flavor can be washed out by competing flavors in the dish. If you are looking to disguise the veggie flavor (thinking of you, fellow mamas with picky eaters!), this can be good. But if you are looking to highlight the natural flavor profile, pick ingredients that will complement the cabbage rather than overpowering it.

    Preparation techniques include: raw, braised, sautéed, stewed, roasted, steamed, pickled, stir-fried and fermented.

    There are so many ways to eat and cook this veggie, but I’m partial to fermenting it! The process is incredibly easy and the flavors fermentation deliver are like none other. I recommend starting out with sauerkraut or kimchi.

    Whatever your preferred method of cooking, the heads should be of a good color with a firm, nicely packed, crisp leaves.

    Cabbage pairs well with the following combinations:

    • Bacon + Blue Cheese (especially with red varieties)
    • Carraway Seeds + Vinegar
    • Red Onions + Dijon Mustard

    LOW CARB CABBAGE RECIPES

    Keto Cabbage | Low Carb Vegetables | Keto Vegetables | Cabbage Nutrition

    This keto egg roll in a bowl recipe tastes just like an egg roll without all the carbs!

    Keto Cabbage | Low Carb Vegetables | Keto Vegetables | Cabbage Nutrition

    I'm partial to fermentation when it comes to cabbage. Here's a link to my how-to post to try it for yourself with only two ingredients: 2-Ingredient Sauerkraut Recipe.

    Low Carb Cabbage Recipe Roundup

    Low Carb Cabbage Recipe Roundup #keto #recipes #lowcarb #atkins #lchf #vegetarian #vegetable

    1. Kalyn's Kitchen's Roasted Cabbage with Lime and Sriracha looks amazing. I'm dying to try this! Anything with Sriracha is bound to be on fire.
    2. These Garlic Roasted Cabbage Steaks look super yum and stupid easy. Who doesn't love that?
    3. Lea's Cooking features a Delicious Cabbage Pie using low carb ingredients, but she does use 6 tablespoons of flour. You may want to give this a try with an alternative low carb flour.

    Everything you could ever want to know about cabbage (... and more!)

    Cabbage is a vegetable that is purple, white or green in color and comes from a type of plant that grows in wild fields. The plant is closely related to Brussels sprouts (in fact, the sprouts look just like mini heads of cabbage), cauliflower, and broccoli, all of which are cold crops. A cruciferous veggie, this plant is very common in dishes in Irish, Italian, and Chinese cultures.

    The word cabbage originates from the French caboche meaning head. There are hundreds of different kinds globally. In the United States, the most common variants are Savoy, red, and green cabbage. In terms of cabbage variants, you will find cavalo nero, literally Black Cabbage, or Tuscan cabbage feature purplish to near black colored leaves. Usually, when you see the word choy in reference to a cabbage, it is a Chinese variant of the plant. The term choy translates into the word “vegetable.” Examples include Gai choy, Bok choy, and Choy sum, among others. Meanwhile, Nappa Cabbage has a mild flavor and is served in cooked and raw dishes alike.

    When it comes to the common green veggie available in today’s markets, the leaves are a light to dark green, and the leaves are hearty and thick. The head is tightly packed and as you move inward, the leaves colorings begin to fade to white

    Red cabbage can be shaded to dark purple, and has more nutrients than its green counterpart seeing it offers up to 56 percent more vitamin C per serving. Finally, the heads with leaves that are fluffy, ruffled, wrinkled, and yellow are heads of Savoy. This lettuce is mild in both its appearance and flavor, and is the preferred choice for dishes such as homemade coleslaw and fresh salads.

    During the fall months, Danish green is quite common, while springtime brings the pointed varieties to the market, the latter of which hosts leaves that are smooth and pointed heads. The domestic cabbage is common year round, featuring slightly brittle green, curly leaves.

    Let us know how it goes!

    With so many variations of the vegetable, there is no end to what you can do in terms of creating exciting Ketogenic diet-friendly recipes. We invite you to try the dishes here, create your own, and share with us your tasty creations in the comments section below!

    Rutabaga Pommes Anna - Low Carb Potato Substitute

    December 19, 2015

    Rutabaga Pommes Anna [Recipe] - Low Carb Potato Substitute

    Pommes Anna is a classic French dish of thinly sliced, beautifully layered potatoes bathed in melted butter. Not exactly keto friendly, until I put my spin on it. The carb count was dramatically reduced by replacing the starchy, high carb potato with rutabaga and the results are heavenly. Rutabagas can be an excellent low carb potato substitute.

    Even if you aren't on a low carb or keto diet, this dish is so good.

    Don't forget to PIN it for later! ?

    Rutabaga Pommes Anna [Recipe]

    Pommes Anna | Rutabaga Recipes | Low Carb Vegetables | Keto Recipes

    Pommes Anna is a gorgeous dish that can be particularly impressive when served at dinner parties. It was simple to prepare and I found the layering process to be quite fun. Although this recipe does require a bit of hands-on work up front, the techniques are easy enough that even a beginner cook can pull this dish off.

    Pro tip: the more intricate the layers, the bigger the “wow factor” for your family and friends.
    Pommes Anna | Rutabaga Recipes | Low Carb Vegetables | Keto Recipes | Potato Substitute

    To keep the carb count to a minimum and help with portion control, I made the Rutabaga Pommes Anna miniature sized (inspired by this bon appetit recipe). Each one is a perfect portion, although it is admittedly difficult to stop after just one.

    Pommes Anna | Rutabaga Recipes | Low Carb Vegetables | Keto Recipes | Potato SubstituteA few quick suggestions:

    If you are going the mini route as I did, a muffin tin will serve you well. The muffin wells will contain the melted butter and prevent a huge mess.

    If you decide to make this dish using the traditional skillet method, be sure to butter or grease the skillet before layering the rutabaga to prevent the vegetable from sticking.

    Keep an eye on how big your portions are! Rutabaga is a great low carb potato substitute, but the carb count can easily creep up if you go overboard. A scale is always the safest way to track your macros.

    For best visual results, the rutabaga should be sliced paper thin and uniformly. A mandolin slicer would be particularly useful for this. I did not have a mandolin on hand, so my cuts turned out a little wonky and uneven. But even with that, it still turned out over-the-top tasty and easy on the eyes. Naturally, I have to share!

    Print Recipe
    5 from 1 vote

    Rutabaga Pommes Anna [Recipe]

    Starchy potato is replaced with rutabaga to cream miniature pommes anna with fraction of the carbs
    Prep Time10 mins
    Cook Time1 hr
    Total Time1 hr
    Course: Appetizer, Dinner, Side Dish
    Cuisine: American, French
    Special Diet: Gluten-Free, Vegetarian
    Servings: 12
    Calories: 46.2kcal
    Author: Tasha

    Ingredients

    • 2 rutabagas small, thinly sliced
    • ½ stick butter
    • 2 tablespoons thyme fresh, chopped
    • 2 teaspoons salt
    US Customary - Metric

    Instructions

    • Preheat oven to 350 degrees.
    • Slice rutabaga thinly using a mandolin or knife. Reserve the sliced rutabaga in a bowl.
    • Melt the butter in a small saucepan over medium heat.
    • Add thyme to melted butter once completely melted. Reduce heat to medium-low and continuously stir for approximately 2 minutes.
    • Pour the melted butter herb mixture over the sliced rutabaga. Ensure the slices are evenly coated.
    • Arrange and layer the rutabaga slices, dividing among the muffin tins. Get creative in layering! (I transitioned from larger slices on bottom to smaller on top, overlapping each slice in a circular pattern.)
    • Drizzle any remaining butter over your rutabaga arrangement.
    • Cover the muffin tin with foil.
    • Bake for 35 minutes. Remove foil.
    • Continue baking uncovered for an additional 25-30 minutes, or until the edges are golden and crispy.
    • Enjoy!

    Notes

    Nutrition information is based on a single serving and is provided as a convenience for Ketogasm readers. Data may vary based on brand and recipe variation. Click here for more detailed nutrition information.

    Nutrition

    Serving: 38g | Calories: 46.2kcal | Carbohydrates: 2.9g | Protein: 0.4g | Fat: 3.9g | Sodium: 397.4mg | Potassium: 101.3mg | Fiber: 0.8g | Sugar: 1.4g | Net Carbs: 2.1g

    Pommes Anna | Rutabaga Recipes | Low Carb Vegetables | Keto Recipes | Potato Substitute

    Rutabagas can serve as a low carb potato substitute for a variety of other dishes as well. Whether it's fries, hash, or mash - the possibilities are truly endless. What are are your favorite low carb potato substitutes? Be sure to comment and let me know!

    Mini Rutabaga Pommes Anna [Recipe] - Low Carb

    Rutabaga - Low Carb Vegetable Spotlight

    September 25, 2015

    Rutabaga | KETOGASM Ditch the potatoes and eat this low carb veggie instead! Rutabaga is not nearly as starchy and tastes WAY BETTER than potatoes. Check out the info, nutrition and recipes! #rutabaga #recipes #nutrition #keto #lowcarb #lchf #ketosis #potatosubstitute #paleo #whole30 #vegetable #vegetarian #vegan keto recipes

    Rutabaga Nutrition | Keto Vegetables | Low Carb Vegetables | Keto Nutrition

    What is a rutabaga?

    Rutabagas, also known as swedes, are a root vegetable hybrid of turnip and cabbage. The raw rutabaga takes on the mild bitterness of the turnip. When cooked, however, the rutabaga develops a savory, nutty, yet slightly sweet flavor. They are in season October through March, making them a perfect addition to autumn and winter dishes. Is rutabaga low carb AND delicious?

    Why I love rutabagas on a keto diet

    As a somewhat starchy root vegetable, rutabagas are not usually a “go to” ingredient for keto or very low carb diets. Let's change that! You shouldn’t go hog wild on these while you are in ketosis, but you can definitely enjoy small to moderately portioned servings to ensure the tasty vegetable fits within your macros. Rutabagas are low in calories, jam packed with vitamin C and have a total of 7 net carbs per 100 grams. Not too shabby!

    The methods of preparation are diverse: mashed, roasted, boiled, sautéed, braised, puréed, steamed, baked, and fried. Rutabagas can even be eaten raw, making a quick and easy snack by itself or tossed into salads. Rutabagas have a similar texture to potatoes with a significantly lower starch content, making it a clever substitute for all of your favorite potato fare.

    Rutabagas can be stored in the fridge for up to two weeks, but we doubt they will last that long once you try them.

    Get Creative!

    If you’re anything like me, you like to play around in the kitchen and experiment with new things. I’ve gathered popular culinary combinations that pair well with the rutabaga flavor profile to inspire you to create your own low carb rutabaga dishes. Share your recipes in the comments below!

    Rutabaga + Cheese + Rosemary

    Rutabaga + Onions + Thyme

    Rutabaga + Cream + Butter

    Rutabaga + Lemon + Garlic

    Rutabaga Low Carb Recipes

    Try my take on the classic French dish, Pommes Anna, using the beloved swede in place of the potatoes. A low carb vegetable dish that is sure to please vegetarians and carnivores alike!

    Rutabaga Nutrition | Keto Vegetables | Low Carb Vegetables | Keto Nutrition

    Rutabaga Nutrition | Keto Vegetables | Low Carb Vegetables | Keto Nutrition

    Low Carb Rutabaga Recipe Roundup

    1. Low carb french fries! That's right - you can still eat french fries on a low carb diet. Carine from the blog SweetAsHoney has a recipe for amazing rutabaga french fries with a fraction of the carbs!
    2. "Potato" Gratin. Oh boy, talk about comfort food. This low carb "potato" gratin recipe from Martina of the KetoDietApp blog is such a cozy meal during cold winter days.
    3. Rutabaga noodles! No, seriously! Cut the carbs by replacing the noodles in your favorite pasta dishes with a spiralized rutabaga like this recipe from HeartBeet Kitchen.

    Low Carb Pizza - Turkey Crust Meatza [Recipe]

    September 25, 2015

    Low Carb Pizza - Turkey Crust Meatza [Recipe] | KETOGASM This low carb pizza is a favorite in my household. EVERYONE, including my picky little ones, gobbles this up. It's super tasty and really healthy! To tell the truth, I actually like this dish more than regular pizza, this recipe will not disappoint. That's saying a lot considering I basically survived on pizza prior to starting a keto diet. :) #keto #ketosis #ketogenic #recipes #lowcarb #lchf #atkins #meatza #healthy #pizza keto recipes

     What better way to introduce the new blog than by sharing the recipe that has been a mainstay in our household for the past two years: low carb pizza.

    It all started with a post-it note from my coworker. After discovering that we were both on a keto diet, she scribbled down a few lines, handed me the note, and said: “Trust me.” I scanned the makeshift recipe with apprehension. A pizza made of meat? And turkey no less? I know pizza; pizza is like my family. I’ve had just about every kind of pizza imaginable, and turkey was never invited to the party. And a low carb pizza at that? I wasn’t entirely sold on the idea but slid the post-it in my purse to avoid hurt feelings. Several weeks later, as I was cleaning out said purse, the sticky neon paper resurfaced.

    Turkey Crust Meatza Recipe - Written on a post-it from my coworker

    Don't forget to PIN it for later! ?

    Keto Pizza - Turkey Crust Meatza [Recipe]

    https://www.youtube.com/watch?v=IeG4Wp35dtM&loop=1

    I shared the recipe with my guy and was rushed off to the grocery store to acquire all the fixings. What I saw as blasphemy to the pizza gods, he saw as everything his heart desired — meat on top of more meat. The only other time I had seen him that excited about food was when he found out that turducken is a real thing.

    He needed meatza in his life.

    We whipped it up that night and never looked back. This low carb pizza is outrageously delicious. Seriously. I slapped the post-it on my fridge after realizing the recipe was a keeper. It’s still there.    

    Since then, I’ve tweaked a few things, played around with the ratios, cooking vessels, and a variety of toppings. I prefer to use a cast-iron skillet to get a nice crunch on the crust. Cast-iron skillets get super hot and stay that way, which is great for searing meat. Since your crust is made of meat and cheese, the meat is seared nicely while the cheese crisps up. 

    If you don't have cast-iron, you can use any oven safe dish or pan as long as it has sides to prevent the grease from dripping out.

    The bigger the pan, the thinner the crust and vice versa. So if you like a thin crust, consider using a pan with a larger surface area to spread out the ingredients.

    The following recipe has all of my favorite pizza toppings and comes to a measly 22 grams of carbs for the entire pizza! That's less than 4 grams of carbs per slice! Feel free to swap the toppings out for your own faves, just be sure to update your macros.

    I like this low carb pizza better than the delivery we used to order every week! If that's not a testament to how spectacular this recipe is... then I don't know what is. You've got to give it a try!

    Want to try another keto pizza recipe? Try my fathead pizza rolls, one of the most popular recipes on the blog!

    What's your favorite type of pizza? Let me know in the comments below!

    Low Carb Pizza | Keto Pizza | Meatza Recipe | Keto Recipes

    Low Carb Pizza | Keto Pizza | Meatza Recipe | Keto Recipes

    Print Recipe
    3.92 from 12 votes

    Keto Pizza – Turkey Crust Meatza

    This turkey meatza is a delicious low-carb pizza alternative.
    Prep Time5 mins
    Cook Time40 mins
    Total Time45 mins
    Course: Dinner
    Cuisine: American
    Keyword: keto, meatza
    Special Diet: Keto, Low Carb
    Servings: 6 servings
    Calories: 305.58kcal
    Author: Tasha

    Ingredients

    Meatza Crust

    • 1 pound turkey ground
    • 2 cups mozzarella grated and loosely packed
    • 1 egg
    • 1 teaspoon garlic powder

    Meatza Toppings

    • 2 tablespoons Rao's marinara sauce
    • ½ cup mozzarella cheese
    • 4 olives sliced
    • 4 slices canadian bacon
    • 8 slices pepperoni
    US Customary - Metric

    Instructions

    • Preheat oven to 400 degrees Farenheit.
    • Combine turkey, 2 cups mozzarella, egg and garlic powder. Be sure to reserve at least a ½ cup of the cheese for the topping.
    • Press the mixture flat into a greased cast-iron skillet.
    • Bake in oven for 20 minutes.
    • Remove from oven and carefully drain accumulated grease.
    • Spread the tomato sauce evenly over the cooked turkey mixture.
    • Sprinkle half of the remaining mozzarella over the crust, then layer olive, canadian bacon, and pepperoni toppings.
    • Sprinkle the rest of the mozzarella cheese over the top.
    • Bake in oven for an additional 20 minutes.
    • Let cool for 5-10 minutes before slicing into meatza to serve.

    Notes

    Nutrition information is based on a single serving and is provided as a convenience for Ketogasm readers. Data may vary based on brand and recipe variation. Click here for more detailed nutrition information.

    Nutrition

    Serving: 156g | Calories: 305.58kcal | Carbohydrates: 3.71g | Protein: 31.7g | Fat: 18.2g | Sodium: 587.91mg | Potassium: 445.44mg | Fiber: 0.1g | Sugar: 1.2g | Net Carbs: 3.6g

    Low Carb Pizza | Keto Pizza | Meatza Recipe | Keto Recipes

    This post contains affiliate links - I get a small commission from purchases that will be used to grow this blog. Thanks for your support!

    Low Carb Pizza - MEATZA! #keto #recipes #low #carb #meatza #pizza #turkey
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