This is a collection of recipes that was slated for Cooking for the Specific Carbohydrate Diet but due to size restraints most of it had to be cut. The only part that remains in the book is the yellow cauliflower rice.
So I’m sharing this list of recipes as inspiration for a meal that features lots of great flavors, textures, and uses a variety of spices, vegetables and fruit. This meal is styled after a traditional Indian meal of rice, dal, and chutney. And of course you can deconstruct this collection and eat the parts any way you choose. If you avoid lentils you can replace the dal with a shrimp, chicken, or vegetable stir-fry, or a savory stew.
Here’s the individual recipes that make up this meal:
- Red Lentil Dal
- Yellow Rice
- Mango Chutney
- Cucumber-Mint Raita
Red Lentil Dal
- 1 tablespoon oil or ghee
- 1 cup finely chopped white onion
- 2 carrots, peeled and diced
- 2 cloves garlic, finely chopped
- 1 teaspoon finely chopped fresh ginger
- 4 cups vegetable broth or water
- 1 cup dried red lentils
- ½ teaspoon cumin
- ½ teaspoon tumeric
- ¼ teaspoon cinnamon
- pinch cayenne pepper (or to taste)
- 2 tablespoons tomato paste
- In a large saucepan (about 6 quart capacity), heat the oil over a medium heat.
- Add the onions to the saucepan and cook for about 8 minutes, or until the onions start turning translucent. Stir occasionally.
- Add the carrots, garlic, and ginger to the onions and cook for a few more minutes.
- Add the remaining ingredients, stir, and bring to a steady simmer.
- Cover and simmer for about 20 minutes.
- Store in the refrigerator to be reheated, or freeze for later.
Yellow Cauliflower Rice
There’s something about the appearance of yellow rice that almost allows me taste all it’s flavor and seasonings before it even reaches my mouth. It could be that yellow, buttery color that glows, thanks to the saffron and turmeric.
The saffron in this recipe lends a unique flavor to the cauliflower as well, however, truth be told, when I don’t have saffron, I do without and the rice still tastes quite good. If you’re not an onion fan, you can do without, but it adds an additional flavor dimension to this tasty rice.
- 2 large cauliflower heads, chopped into large pieces
- 1 tablespoon oil (or ghee) for the rice, plus 1 tablespoon for the onions
- 2-3 saffron threads
- 1 small white onion, finely diced
- 1/4 teaspoon fine sea salt
- 1/4 teaspoon ground turmeric
- 1/2 teaspoon fermented fish sauce (optional)
- Salt to taste
- Preheat your oven to 400° F/ 200° C.
- Break the saffron threads into small pieces and place in a large bowl.
- Add 1 tablespoon of oil to the saffron and place the bowl in a warm spot, such as next to a warm oven, and let sit for about 10 minutes.
- Add the cauliflower, tumeric, salt, and saffron-infused olive oil to the saffron bowl and blend well to coat the cauliflower.
- Spread out the cauliflower on a piece of parchment paper (or non-stick mat) on top of a cookie sheet, and bake for 15 minutes, or until the edges begin to brown and the cauliflower is tender.
- Place the onions and a tablespoon of oil in a small frying pan and cook the onions on a medium heat until they are transparent and starting to brown (about 8 minutes).
- Cool the cauliflower for a few minutes and place it in a food processor (or chop finely by hand) to process it into small rice pieces.
- Combine the rice and onions and blend well. Salt to taste.
Apple Mango Chutney
This is a tangy mango chutney that can accompany curried bean stews, poultry, pork, and fish. It’s a great sauce to balance out spicy and savory dishes.
This recipe makes a large batch and so can freeze, can, or share some of it if you don’t use it all up right away. It’s easy enough cut this recipe in half, but I think you’ll wish you’d made more of it.
- 3 apples (about 2 cups), peeled, cored, and finely chopped
- 2 large mangos (about 3 cups), peeled and finely chopped
- 1 small red pepper (about 1 cup), finely chopped
- 1 small onion (about 1 cup), finely; chopped
- 1/2 cup raisins (golden or others)
- 1/2 cup vinegar (apple cider, champagne, or other)
- 1 1/4 cups honey
- 1/4 cup fresh, grated ginger
- 1 tablespoon lemon juice
- 2 teaspoons curry powder
- 1/2 teaspoon nutmeg
- 1/2 teaspoon cinnamon
- 1/2 teaspoon salt
- Place the apples, mangoes, pepper, onions, raisins, honey, ginger, and vinegar in a large saucepan.
- Bring the saucepan mixture to a boil and then reduce it to a low, steady boil, and cook for about 30 minutes, or until the fruit is soft and the mixture is thick. Stir occasionally. Add water if necessary to continue cooking.
- Blend in the lemon juice, curry powder, nutmeg, cinnamon, and salt and cook for about 5 more minutes.
- Cool and store in the refrigerator for a few weeks, or you can freeze or can the chutney.
To can the chutney: Clean the jars and lids in boiling water. Fill the jars with chutney, place the top on, and fully immerse the jars in boiling water for 10 minutes. Store and use within a year.
To freeze the chutney: Place the chutney in a jar or other container with a lid, leaving at least 1/2 inch of space at the top. Cool the chutney before placing it in the freezer. Use within a few months.
I kind of wing this recipe, so these measurements are mostly estimates. I suggest seasoning this recipe to your own taste. I sometimes add a teaspoon or so of lemon juice and one pressed clove of garlic.
- 1 small peeled cucumber, seeded and grated
- 2 cups plain yogurt
- 2 tablespoons of finely chopped fresh mint
- 1/4 teaspoon of cumin
- Combine all the ingredients in a bowl and blend well.
- Store in the refrigerator until ready to use.