Tag: recipe

Homemade Garden Soup, Informal Recipe

I cooked a garden vegetable soup the other day (with some beef) and wanted to share the informal recipe here. Make it vegetarian too. My garden has beets, carrots and herbs, which I used for freshness.

Whenever I make homemade soup, I know it will never be the same as the last time I made it. Soup should contain local and seasonal vegetables, if possible. I choose ingredients from my garden whenever possible. Depending on the season, I will have different food to use.

I’m not a food blogger, so this is an informal list of ingredients I used along with approximate cooking times. It is meant to be a guide.

Garden Soup Ingredients

During Florida winters, we can grow root vegetables and herbs. These are the ingredients I ended up using for my soup. You certainly don’t need to use the same ones. Feel free to add more, or use less. I pulled / picked vegetables (beets, carrots, and herbs) from the garden to supplement store bought. My soup ended up delicious and flavorful.

You will notice that I do not include amounts. I add whatever I think appropriate.

Ingredients

  • Chop celery, garlic, and onions and sauté in the bottom of a pan. I used my Staub pot on the stove. Then I moved it to a single electric burner (Amazon paid link) to slow cook. (My stove doesn’t work properly 😡.)
  • Add broth. I used approximately 6 cups total of vegetable (or chicken / beef) broth. I made all the broth myself and saved it in the freezer, plus beet juice from cooking my garden beets.
  • Chop and add: Carrots, beet greens, herbs (parsley, dill, basil & a rosemary sprig – pull out the stem after cooking). Sliced beets would work here, but mine were pre-boiled so I added them at the end of the cook time.
  • 2 bay leaves (remove at the end), 1 -2 Tbs. tomato paste (or can of diced tomatoes). A slice of jalapeño pepper for added flavor (removed at the end).
Garden things
beets pulled from garden
Beets

Dried peas, lentils, and rice

Adding dried items like rice, beans, lentils or even pasta, can help absorb some of the liquid in the soup. This will help thicken up the liquid. I added a little bit of all three items to mine. One of them alone would work well. Read my post about soup basics if you are new to soup cooking. I have more advice about how to thicken soup without using flour.

  • Brown rice
  • Split peas
  • Red Lentils
Garden soup in pot
Adding the partially frozen broth, chopped greens, veggies and lentils / peas / rice.

Slow Cook

Cook the vegetables, herbs and additional ingredients on a low setting for about 2 hours, or until the vegetables are soft.

Add near the end of Cooking time

Once the main vegetables are cooked, add these and cook on low for an additional hour to heat through. Personally, I rarely add salt to food while I am cooking it, but you might want to.

  • Any vegetables that are pre-cooked. My beets were cooked ahead of time so I added them about an hour before the end.
  • Beans – I used Cannelloni white beans
  • Chopped beef brisket (or any pre-cooked meat). It’s not necessary to use any meat. I happened to have a small amount of beef to use.
  • Vinegar – small amount (tsp. or so) – optional. Helps bring out the flavors.
soup in Weck jars

Once my soup was completely cooked, I divided it up for freezing. The 2 cup Weck jars are the perfect size to store a healthy, future meal in the freezer. And I ate a bowl of it too!

More to share here:

My First Experience With Daikon Radishes: Tips & Recipe

Growing the white, Daikon radish in my Florida yard. Trying a new slaw recipe to use them up.

This fall, for the first time, I am growing Daikon radishes in my garden. I direct sowed seeds in a small bed back in September.

It is now mid-November and I am pulling up my first radish. I’ve never grown, or eaten a Daikon radish before. I had to do some research into ways to use them.

Pulling the Daikons by the end of November

Growing Daikon Radish – An Early Fall Crop

My experience with growing the Daikon radish was a good one. I put seeds into the back garden (early September), watered them occasionally, and watched them grow. Of course the raccoons (or possibly an armadillo) dug around the garden, but most of the radishes survived. I thinned them out a little, but they can grow fairly close together.

The first planting took place September first. One month later I planted another section with seeds from another company. I was eating the first ones in 3 months.

Daikon radish seeds packets from Annies and SESE
Daikon seeds packets from Annies and SESE

As is always true, the planting instructions are meant for normal (more northern climates). Wording such as; “Direct sow in Spring as soon as the soil can be worked” and “plant in late summer for a Fall harvest” or “harvest before the ground freezes”, don’t apply to my area. I can only grow cold weather crops in Florida’s “winter” months.

The fact that I planted Daikon seeds the first of September, and they grew, is very encouraging. It was still very hot in September. This type was from Annies Heirloom Seeds, and is called Raphanus sativus (organic daikon radish).

Preparing and Eating Daikon Radish

First of all, the leaves can be eaten! I only just discovered this. However, like beets, I wouldn’t want to use too many as it could keep the roots from growing well. Also, the leaves are prickly! Might just add them to the compost.

Pick the white Daikon when the top is around an inch across. A lot can be done with these radishes. Slice or shred into a salad. Stir fry with other vegetables. Make into pickled veggies.

Here is a video I found for Musaengchae. This is a quick, and instant salad made with white radish that incorporates garlic, green onion, and very little sugar. Her radish is huge, but I’m thinking that my smaller ones would work.

My Own Daikon Slaw Experience

So I have pulled a few daikon radishes from my garden. They grew so nicely that I want to keep them in mind for next year. But, I need to find a way to use them. They taste a lot like a normal red radish, to me. And I’m not a big fan.

When shredded and added to a mix of sugar (honey / Swerve – Amazon paid link), vinegar and oil, they do taste pretty good. I added carrots. The mix lasts in the fridge for three days.

Daikon radish and carrot slaw
Daikon & carrots slaw
white Daikon radishes
Fresh pulled Daikons
peeled radish and carrot from the garden
First carrot! and Daikons

Because my Tatsoi greens are also growing well by December, I can mix this Daikon slaw into a normal salad. It’s pretty good. I don’t eat much sugar, so I add as little as possible and use Swerve as much as possible. It doesn’t have a weird aftertaste like other fake sugars.

If you grow this type of radish, I’d love to hear about your favorite ways to use them.

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Super Easy, One Pan, Keto Dinner of Ground Beef and Veggies

To cook this super easy, one pan, Keto dinner all you need is three ingredients. Buy some lean ground beef (1 pound), a can of organic, low sodium, diced tomatoes, two medium size zucchinis, and some chopped onion, which is optional.

one pan Keto dinner
Quick Keto Dinner

Order of Preparation

Brown the ground beef in a large frying pan. While the meat is cooking, dice a zucchini into pieces. The easiest way to do this is to cut off the ends and cut the zucchini in half. Stand each half and make cross-cuts all the way down so the piece is in quarters. Lay it down on a cutting board and slice.

Open a can of diced tomatoes. Chop some onion if you want. I did to add flavor.

When the meat is cooked, remove it from the pan and set aside. I put it into a bowl I would be using to eat from to save dishes.

Add a pat of butter and heat the frying pan to cook the zucchini. Stir and cook, with the onions, until it is mostly tender. Dump in the can of tomatoes and add the cooked ground beef. Simmer for a few minutes to heat the tomatoes and blend the flavors.

This delicious and quick meal is now ready to eat! Add salt and pepper as you like.

Any vegetable you like would work in this dish. Some options would be broccoli, asparagus, cauliflower, eggplant, and peppers. To stretch it, for those who eat carbs, eat it with rice or pasta. Crusty bread would be good too.

See more of the meals I like to make.

My Favorite Low Carb Vegetable Casserole Recipes

I am not a big follower of recipes, but online recipes can give me ideas. Now that I don’t eat pasta, my favorite low-carb, vegetable casserole recipes are Keto and (mostly) kidney friendly.

Before I continue, I am not a medical professional nor am I a dietician. Do not consider this post as a recommendation for any type of diet. Do your own research or ask a medical professional if you have PKD or CKD. I’m still learning how to eat.

Eggplant casserole ready to bake
Small casserole with eggplant layered meal – ready to bake.

Pinterest and Keto diet sites are loaded with food ideas, but many include tons of cheese and too much salt. My advice is to cut down on the cheese and salt that seems to be the basics of many Keto foods, and concentrate on eating more vegetables.

Most Diets Have Nothing Against Vegetables, But…

Usually you are perfectly safe when eating organic, fresh or frozen vegetables. However, some vegetables can be high in carbohydrates (anti-Keto) and high in potassium and phosphorus (anti-kidney).

Balancing a low-carb diet with safe foods for those of us with kidney disease can be tricky, but not impossible. We have to be careful of dairy also, so a little cheese on top of the casserole is better than layering it throughout.

Tomatoes are not kidney friendly due to their high potassium levels, but adding small amounts of sauce with the vegetables, or a few slices of tomato within the layering will add great flavor. Remember, this is a dish that should feed 4-6 people. So, how much tomato (or cheese) would you be eating per serving?

Sliced veggie casserole is Keto food
A simple casserole that is Keto friendly

The basics to creating a simple vegetable casserole is to slice, layer and bake. That’s it, and you can choose what vegetables to use.

I enjoy making my own tomato sauce using herbs from my garden, but organic, store bought (low sodium) is fine too. Just don’t go overboard if you have kidney problems.

Favorite Vegetables to Use in One Dish Meals

My favorite casserole uses eggplant, but I can’t always find decent eggplant at the store. My second favorite vegetables are zucchini and summer squash. It’s always best to buy what is in season because it will be the freshest. Spicy and yummy peppers can add great flavor.

I‘ve included some potassium info for those who need to watch it.

  • Eggplant, peeled or not *I slice it and sprinkle with salt, which is suppose to help with bitterness. The salt is rinsed away! Read here on How to Salt Eggplant.
  • Summer squash: Zucchini and /or yellow
  • Peppers add great flavor. Red bell pepper (251 mg.potassium) / Poblano pepper (410 mg. potassium)
  • Broccoli (288 mg. potassium, 1 cup chopped)
  • Cauliflower – I prefer a white sauce with this.
  • Sliced tomatoes (go easy if you have CKD / PKD) *High in Potassium
  • Sliced onion
  • Mushrooms (cook first)
  • Cabbage
  • Spinach *High in Potassium
  • Herbs, either dried or freshly chopped, add flavor and nutrients

Usually I choose whatever vegetable I have, or use a combination of two. I’m cooking for myself only, so my casseroles need to be smallish. One eggplant will usually fill my baking dish!

Keto casserole with eggplant and tomato sauce
Eggplant casserole

Make some tomato sauce or use from a jar.

Shred some of your favorite cheese.

Once the vegetables are sliced (which I do by hand) I begin to layer.

Make the Casserole

Think as if you were making lasagna.

  • Grease a baking dish – I use Ghee (Ghee is just clarified butter.)
  • Begin layering with one layer of veggies, a little tomato sauce, meat (if you are using it) and some cheese – or cut down and sprinkle cheese on top only.
  • Keep going until the dish is nearly full – it will bubble over if too full!
  • Pour the rest of tomato sauce over, if any is left, and sprinkle with cheese.
  • Bake, uncovered, at 350 until the vegetables are soft – around 30-40 minutes.

This type of casserole can contain pre-cooked meat if you want. I’ve made meatballs and sliced them up for one of the layers. Usually I avoid adding meat because too much red meat / protein is not good for kidneys. I prefer an all-vegetable casserole.

Layering the meatballs and zucchini
Layering the meatballs and zucchini

Simple and Healthy Eating

My goal was to help my readers see that recipes are not needed when it comes to baking healthy casseroles loaded with vegetables. And who needs pasta?

Honestly…. I have to eat! It does feel overwhelming while I try to do Keto and keep my kidneys going. I cannot cut every food out of my diet…!

Variety is best, and being aware of personal body needs and limitations should be the guide to creating awesome, guilt-free, vegetable casseroles.

For more Kidney health information read: Top 15 Healthy Foods For People With Kidney Disease. And this page is a good one: 17 Foods to Avoid if You Have Bad Kidneys.

Let’s Eat!

Meatball and zucchini casserole is Keto meal
Keto casserole

Meatball and Zucchini Casserole

I made some meatballs the other day using the Keto Quick Bread in place of regular bread. Then I sliced the meatballs to add to my meatball and zucchini casserole.

Keto casserole ready to bake
Keto casserole with zucchini, meatballs and tomato sauce

Ingredients for the Casserole

  • 2 zucchini, thinly sliced and not cooked
  • meatballs sliced, or cooked ground beef (about 1 pound)
  • shredded cheese – I used a combination of mozzarella and parmesan
  • homemade tomato sauce, or jar of sauce
  • 1 container fresh mushrooms, sautéed in butter / oil

Make the meatballs or cook the beef. Make the sauce. I used one can of organic, low sodium tomato sauce and added spices, a spoonful of sugar, some olive oil, and the cooked mushrooms. Slice and cook the mushrooms before adding to the sauce. Shred the cheese.

Put ghee or oil in the pan to prevent sticking and begin the layers. I put my layers in this way: half the zucchini, sliced meatballs, 1/2 half the sauce, 1/2 the cheese. I did this twice. My casserole dish is only a 1.5 Quart, I think – it’s small. Just double everything to make a larger casserole.

Layering the meatballs and zucchini
Layering the meatballs and zucchini

I enjoyed making this meal and it will last me a couple of days – with part of it put into the freezer for a later time.

Keto casserole
Baked

My casserole dish was too small so it bubbled over near the end of cook time. I baked it at 320 degrees for an hour. I wanted it to slowly simmer so it wouldn’t do this. I just about made it.

A longer bake time will help the flavors to mingle. I am happy with this meal. The mozzarella cheese I used was strange and turned into clumps, but the meal had lots of flavor and good healthy ingredients.

Meatball and zucchini caserole
Meatball and zucchini casserole is Keto friendly food

There are plenty of Keto meals floating around the internet to find and follow, but it’s not necessary to continually follow recipes. Once you have a grasp of what foods are low carb, meals like my casserole here can be made up with what’s on hand.

Another tasty tomato sauce casserole you might like is my Poblanos and Beef. The beef could easily be left out of this one.

Check out my Pinterest board where I save favorite Keto / low carb meals.

Eggplant and Pepper Casserole Keto Friendly

Eggplant and tomato sauce and cheese go together well. For my next Keto friendly casserole I am including these ingredients along with Poblano peppers.

Here it is ready to bake. Read on to see how I made this simple meal.

Eggplant casserole ready to bake
Small casserole with eggplant layered meal

Ingredients For the Casserole

First I sliced the one eggplant into thin slices. I layered them in a sieve and sprinkled with salt to pull out any bitterness. I’ve found varying advice about salting, and I never leave the salt on. Some places say the salt pulls out the water so the eggplant won’t be soggy. Some say it’s for bitterness.

Here’s what I do: layer with salt in a colander for 20 – 30 minutes. I then rinse and remove moisture between paper towels. I certainly don’t want salty eggplant. This seems to work fine for me and it hurts nothing.

how to treat eggplant
Eggplant ready to layer

Meanwhile I am cooking one can of organic tomato sauce and mixing in coconut sugar, basil, oregano, and whatever you like in your tomato sauce. It simmers on low while I fry the peppers.

Organic tomato sauce
One can works for this recipe

I let that simmer while I de-seed the peppers and brown them in ghee. I’m still not sure about what to do with these peppers, but adding them to a casserole is flavor-inducing. I discovered this in my ground beef casserole.

poblano peppers sautéed
Sautéed peppers

I also shredded a block of parmesan cheese. Using fresh parmesan is definitely the way to go. It has much more flavor and goodness than the powdered stuff in a canister.

Layer some sauce in the bottom, add a layer of eggplant, cheese, peppers and so on. My layers were created to use up all the ingredients with sauce and cheese for the top. It was covered with the glass cover that came with the dish and baked at 350 for 25 minutes.

This meal is Keto friendly, with no big-carb ingredients. It could be eaten with a Quick Keto bread, if you are still trying to get over the no-noodle and no-bread thing.

Keto friendly eggplant and poblano casserole
Little casserole for a low-carb diet

I’ll tell you that this eggplant casserole was totally delicious. I love my new little casserole dish, because what I bake is for my eating pleasure only, and it’s the perfect size. The dish does not have handles, so that is a bummer, but it’s small enough (1 1/2 quart) to be lifted easily.

I’ll probably freeze some of it for later.