Sides Archives - Holistically Engineered

Mediterranean Spiced Carrots

Karen Sorenson — Wed, 06 May 2015 05:00:53 +0000

It’s always nice to have a handful of homemade spice mixtures on hand to jazz up the typical veggie side dishes I eat. Making your own spice mixtures ensure that there are no added fillers, preservatives, or sugar. This Mediterranean spice mixture has a lot of the flavors of the Mediterranean and is versatile for many recipes. I often double or even triple the recipe so I have extra on hand to add to marinades for chicken or to add to homemade salad dressing. You could even buzz the mixture in a spice grinder if you prefer a finer texture.

Looking for more Mediterranean style paleo recipes?

Checkout the cookbook, Mediterranean Paleo Cooking by Caitlin Weeks (Grass Fed Girl), Nabil Boumrar (Grass Fed Chef), and Diane Sanfilippo (Balanced Bites). It has over 150 fresh coastal recipes for a relaxed, gluten-free lifestyle. Pick up your copy here.

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Mediterranean Spiced Carrots

Ingredients

2 lbs carrots, peeled and cut into fry shapes
2 Tbsp olive oil (I use a quality, cold pressed olive oil found here)

Mediterranean Spice Blend

3 tsp dried parsley
1 tsp dried rosemary
2 tsp dried basil
2 tsp dired oregano
1/2 tsp red pepper flakes
1 tsp salt (or more to taste)

Instructions

Preheat oven to 400 F.
In a small bowl, combine the parsley, rosemary, basil, oregano, red pepper flakes, and salt.
Place the carrots in a large bowl. Add the olive oil and 2-3 tsp of the spice mixture (save the rest in an air tight container). Toss to coat.
Spread the carrots into an even layer on a baking sheet.
Bake for 20 minutes or until tender and golden brown.

https://holisticallyengineered.com/2015/05/mediterranean-spiced-carrots.html

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Mashed Rutabaga (Paleo and Low FODMAP)

Karen Sorenson — Wed, 28 Jan 2015 09:30:57 +0000

I have used this time during our 30-Day Clean Eating Challenge to experiment with different veggies. Because of SIBO, I’ve had to adjust my diet to eliminate vegetables that are high in FODMAPs. The normal veggies I love were causing me to have digestive distress particularly in the form of bloating. I have been branching out to try veggies that are lower in FODMAPs….this time I tried rutabaga. Although somedays it feels like a low FODMAP diet (in addition to paleo) is limiting, I also think it’s so amazing to be able to eat real food and to try food that I would have NEVER tried four years ago. Rutabaga makes a wonderful potato substitute. I served it right along side a beef roast and it made the perfect side dish. It was easy to mash with my immersion blender and simply season with salt and pepper. It’s definitely worth a try!

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Mashed Rutabaga

Ingredients

2 lbs. rutabaga, peeled and cut into 1" pieces
3 Tbsp coconut oil, ghee, or butter
Salt and Pepper, taste

Instructions

Fill a large pot with water and place over medium high heat. Add the rutabaga pieces and season with salt.
Allow the water to come up to boil and then reduce the heat to a simmer.
Simmer for 30-35 minutes or until the rutabaga is tender.
Strain the water and return the rutabaga to the pot (with the heat off). Allow the remaining water to evaporate.
Use an immersion blender or potato masher and mash the rutabaga until mostly smooth.
Add in the coconut oil/ghee/butter and season with salt and pepper, to taste.

https://holisticallyengineered.com/2015/01/paleo-mashed-rutabaga.html

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Roasted Spiced Radishes (Paleo and Low Carb)

Karen Sorenson — Wed, 21 Jan 2015 09:30:43 +0000

When I first changed my diet I started by lowering my carbs and one of the best substitutes for potatoes was radishes. At first I wasn’t going to try it because most of my experience with radishes was in raw form in salads. Yuck! I definitely wasn’t a fan of raw radishes, but I decided to give cooking them a try. I’m so glad I did because they are absolutely delicious. The strong flavor mellows out when the radishes are cooked. I put them in the slow cooker when I make a pot roast, I fry them them for breakfast, and I roasted them as an easy side dish. Usually I just roast them with a little salt and pepper, but this time I wanted to add some flavor to mix. It’s so easy to change up the taste of your favorite veggies just by changing up the spice combination. Feel free to use your favorite spices!

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Roasted Spice Radishes (Paleo and Low Carb)

Ingredients

A few bunches of radishes (trimmed and cut in half or thirds)
1/2 tsp paprika
1/4 tsp turmeric
1/2 tsp Real salt
1/8 tsp black pepper
1 Tbsp garlic infused olive oil (or regular olive oil)

Instructions

Preheat oven to 425 F and line a baking sheet with parchment paper.
In a medium bowl, comine the olive oil, paprika, turmeric, salt, and pepper.
Add the cut radishes and stir to coat evenly.
Spread the radishes in an even layer and bake for 15-20 minutes or until tender.

https://holisticallyengineered.com/2015/01/roasted-radishes-paleo.html

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Clean Eating Side Dish: Carrot Purée

Karen Sorenson — Mon, 05 Jan 2015 09:30:57 +0000

It’s always nice to have some different veggie options to turn to when you’re wanting something a little different. When I first started posting recipes with carrots most people were shocked because they aren’t considered “low carb” (at least not very low carb). One thing I have learned over the years is that you have to listen to your body. Sure I could eat lower carb veggies like broccoli and cauliflower, but with me having SIBO now (learn more about SIBO here) they automatically cause me to get bloated. If I instead have some carrots then I don’t get that same bloat. For me, right now, I have to focus on eating low-FODMAP vegetables and in most cases those are low carb vegetables (plus more). FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. They are short-chain carbohydrates and can be easily fermented by gut bacteria (especially if you have a gut impairment). You can learn more about FODMAPs here and find a list of FODMAP foods here. When I eat foods that my body responds well to, my gut has a chance to heal, I absorb my nutrients better, have reduced inflammation, and automatically lose weight naturally. I spent years trying to fit into a one size fits all approach and that doesn’t always work. Sure I lost weight, but I wasn’t truly healing and eventually hit a wall with weight loss. It’s great to have a starting point, but it’s also nice to be flexible enough to listen to what your body is telling you about the food you eat.

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Carrot Purée

Ingredients

For savory

2 lbs carrots, peeled and cut into even
2 Tbsp coconut oil (Get coconut oil here)
1 tsp real salt (Get real salt here)
1 tsp chopped fresh rosemary or 1 drop Rosemary essential oil (get essential oils here)
1 tsp chopped fresh sage or 1 drop Sage essential (get essential oils here)

For sweet

2 lbs carrots, peeled and cut into even pieces
2 Tbsp coconut oil (Get coconut oil here)
1/2 tsp ground cinnamon or 1 drop Cinnamon Bark (get essential oils here)
1/4 tsp ground clove or 1 drop Clove (get essential oils here)
1/4 tsp ground nutmeg or 1 drop Nutmeg (get essential oils here)

Instructions

Bring a pot of water to a boil over high heat.
Add carrots and boil for about 10 minutes or until tender.
Drain the water, add the coconut oil, and use an immersion blender to blend until smooth.
Add the salt (for savory) and desired essential oils, spices, or herbs. Stir to combine.

https://holisticallyengineered.com/2015/01/paleo-side-dish-carrot-puree.html

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Thanksgiving Side Dishes (Low Carb and Grain Free)

Karen Sorenson — Wed, 12 Nov 2014 09:30:19 +0000

As Thanksgiving approaches we start to put together our meal plans. For some of you it will be a little different this year because you decided to make a change to your diet and you want to continue with a delicious healthy meal on your Thanksgiving table. What you might not realize is that there is no need to feel like you’re missing out….real food tastes great! Below are some easy and delicious sides to include on your holiday table that everyone will love.

Happy Holidays!

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Mashed Veggies

Grain Free “Rice” Dishes

Green Beans

Soups

Other Side Dishes

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Mashed Celery Root (Paleo, Low Carb, Low FODMAP, SCD)

Karen Sorenson — Mon, 13 Oct 2014 09:30:08 +0000

Good ole celeriac, aka celery root. It’s the ugly duckling of the vegetable world. Its weird looking exterior makes people pass right by it in the grocery store. A lot of people have no clue how to prepare a celery root. Luckily, a few years ago I decided to try celery root for the first time and I was so glad I did. Lately, I’ve been on a journey to get rid of SIBO (Small Intestinal Bacterial Overgrowth). While working with a Naturopath Doctor I been using herbs along with a SCD (Specific Carbohydrate Diet) + Low FODMAP diet to help get rid of SIBO and keep it away. Usually my go to mash potato substitute is cauliflower. Unfortunately cauliflower is a high FODMAP vegetable and usually causes me a lot of bloating. Now I turn to mashed celery root as my go to mash potato substitute. It’s both low carb and low FODMAP which is a great combo for me as I’m healing.

How to Prep a Celery Root

So how do you prepare a celery root? I made this video to show exactly how I handle a celery root in preparation for making a mash.

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Mashed Celery Root (Paleo, Low Carb, Low FODMAP, SCD)

Ingredients

2 lbs. celery root
1/4 cup coconut oil, ghee, or butter
Sea salt and black pepper, to taste

Instructions

Bring a pot of water to a boil.
Peel and cut the celery root into 1" pieces.
Salt the water and then add the celery root pieces.
Allow the celery root to cook for about 10-15 minutes or until the celery root is fork tender.
Strain the water from the celery root.
Add the coconut oil/butter/ghee, salt, and black pepper and mash the celery root with an immersion blender until smooth.
Taste and adjust the seasonings as necessary. Serve as a side dish.

https://holisticallyengineered.com/2014/10/paleo-mashed-celery-root.html

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Cauliflower and Leek Mash + The Paleo Foodie Cookbook

Karen Sorenson — Mon, 08 Sep 2014 09:30:31 +0000

Cauliflower mash is one of my favorite side dishes. It’s so easy to make so I end up making it all the time. I was started to get board with my usually cauliflower mash and was browsing through The Paleo Foodie Cookbook to get some side dish inspiration. I stumbled upon the Cauliflower and Leek Mash and knew that would be the perfect way to jazz up cauliflower mash. The combination of bacon and leeks (onion like flavor for those non-foodies) goes so well together.

Because I loved the recipe so much, my friend Arsy let me share the recipe on my blog. Over the last year or so, Arsy has become one of my blogger friends and I had the opportunity to meet Arsy earlier this year at Paleo F(x). She worked very hard to create delicious recipes and put together this amazing cookbook for all of you (and yes it is a physical cookbook for those that aren’t fans of ebooks). Arsy’s recipes help add some fun and creativity to your meals and dinner parties that you share with friends. Royal Vending Machine Adelaide is the leading provider of vending machines in Adelaide.

The Cauliflower and Leek Mash isn’t the only delicious recipe inside the The Paleo Foodie Cookbook:

Spicy Sausage And Walnut Stuffed Mushrooms
Homemade Nut Bars
Citrus Braised Pork Shoulder (This one is definitely on my list to make)
Coconut Cauliflower Rice
and some much more!

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Cauliflower and Leek Mash + The Paleo Foodie Cookbook

from The Paleo Foodie Cookbook by Arsy Vartarian

Ingredients

1 small head cauliflower, cut into florets
1 cup (240 ml) Chicken Bone Broth
3 pieces of bacon, diced
1⁄4 cup (45 g leeks), thinly sliced
3 cloves garlic, minced
1-2 tbsp (15-30 g) butter
1⁄4 cup (10 g) fresh parsley, chopped

Instructions

Place cauliflower and chicken broth in a pot with a tight-fitting lid. Bring to a boil, then simmer until cauliflower is tender and mashes easily.
Meanwhile, heat a heavy-bottomed pan over medium-low heat. Add bacon and cook until crispy. Once bacon is cooked, set bacon bits aside, leaving bacon fat in the pan. Let the bacon fat cool slightly.
While cauliflower is cooking, add leeks to the bacon grease and sauté over medium heat. Sauté leeks until soft, about 5 minutes. Add garlic and sauté for a minute or two until fragrant. Set aside. Once cauliflower is ready, mash down with a fork and add leek/garlic sauté and butter to pot. Use 2 tbsp (30 g) of butter, if you prefer a creamier consistency. Use an immersion blender to thoroughly mix to desired consistency. Mix in chopped parsley with a fork. Top with bacon and serve!

https://holisticallyengineered.com/2014/09/cauliflower-and-leek-mash.html

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Green Fries (Low Carb and Paleo)

Karen Sorenson — Wed, 11 Jun 2014 09:30:14 +0000

This past weekend, my family and I were in Connecticut visiting with some of our other family. It was so nice to get to visit with everyone especially since we don’t get to see them very often. So what does this have to do with Green Fries? Well, while we were in Connecticut my Mom and I went to a restaurant that had “Green Fries” on the menu. My first thought was that these Green Fries were some kind of processed concoction where the fries were made from vegetables, but really had a million ingredients added to it. Our waitress quickly informed us that the Green Fries were actually just green beans. The great thing about the Green Fries was that the green beans were cooked through, but still crispy so they have the crunch like french fries without all of the carbs. It was a fun presentation when it came out on the plate in a fry basket and we could easily dip the Green fries in a dipping sauce. It was so good! Nice and salty…just like fries too. My Mom, immediately said, “You have to put this on your blog.” So of course, when I got back home I had to recreate the Green Fries.

I don’t know about you, but I’m always looking for new side dishes and fun ways to enjoy veggies. This was a great spin on a veggie I have quite often!

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Green Fries (Low Carb and Paleo)

Ingredients

1 lb green beans, trimmed
1 Tbsp coconut oil (I used cold expeller pressed coconut oil so there is no coconut flavor)
Real Salt, to taste

Instructions

Lightly steam (about 2 minutes) the green beans using your preferred method.
Heat the coconut oil in a large skillet over medium-high heat.
Sauté the green beans for 1 - 1 and half minutes until cooked, but still crispy.
Serve in a fry basket with a dipping sauce of your choice (my favorite is ranch dressing)

https://holisticallyengineered.com/2014/06/green-fries-low-carb-paleo.html

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BLT Gazpacho Soup (Paleo and Dairy Free)

Karen Sorenson — Wed, 28 May 2014 18:22:39 +0000

As the weather warms up, I end up turning on my oven less and less. Usually I like to have some fresh, no cook meals like salads, but cold soup also makes a great option. Gazpacho is a cold soup with usually a tomato base and sometimes has added bread blending in. Of course, I wanted to make a grain free version and found that I didn’t need to add any bread at all.

I love the flavors of a BLT and figured it would make a fresh summer soup. Before too long, tomatoes will be overflowing many of your gardens and this soup is a great option for using up all of those tomatoes. The only cooking involved is bacon and it’s never too hot to cook bacon!

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BLT Gazpacho Soup

Ingredients

1 1/2 lbs of tomatoes
1/2 cucumber, peeled
1 garlic clove
Salt and pepper, to taste
6 strips of bacon, cooked and cut into bits
1/2 cup shredded lettuce

Instructions

Blend the tomatoes, cucumber, and garlic in a high speed blender.
Season with salt and pepper, to taste
Strain the soup in a bowl through a fine mesh strainer.
Transfer to serving bowls (serves 4) and top each bowl with shredded lettuce and bacon bits

https://holisticallyengineered.com/2014/05/paleo-blt-gazpacho-soup.html

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Grilled Caprese Salad

Karen Sorenson — Fri, 23 May 2014 09:30:47 +0000

Tomato season is quickly approaching and before long I will have tons of tomatoes in my CSA each week. One of my favorite was to eat tomatoes is by quickly grilling them and then sprinkling them with some Real Salt and black pepper. It brings out the natural sweetness of the tomatoes and pairs well with the salt. The warm tomatoes lightly melt the mozzarella which makes it even more creamy. After assembling the salad I drizzle it with some extra virgin olive oil and balsamic vinegar which creates a delicious dressing for the salad. I hope get a chance to enjoy this Grilled Caprese Salad this summer.

P.S. If you make any of my recipes I’d love to see them on Instagram so definitely tag me with @holisticallyeng

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Grilled Caprese Salad

Ingredients

2 tomatoes
1 large ball of fresh mozzarella
6 basil leaves

Instructions

Heat a grill over medium high heat.
Slice the tomatoes in 1/2" thick slices.
Brush melted coconut oil (or olive oil) over the tomatoes and season with salt and pepper.
Place the tomatoes on the grill and let cook for 1-2 minutes.
Flip the tomatoes over and cook for another 1-2 minutes.
Slice the mozzarella into 1/2" thick slices.
Place on tomato slice on a plate and top with a mozzarella slice and then two pieces of basil. Repeat with another layer each of tomato, mozzarella, and basil.
Repeat with the remaining ingredients (should make a total of two salads).
Drizzle each salad with extra virgin olive oil and balsamic vinegar.

https://holisticallyengineered.com/2014/05/grilled-caprese-salad.html

Sides Archives - Holistically Engineered

Mediterranean Spiced Carrots

Looking for more Mediterranean style paleo recipes?

Mashed Rutabaga (Paleo and Low FODMAP)

Roasted Spiced Radishes (Paleo and Low Carb)

Clean Eating Side Dish: Carrot Purée

Thanksgiving Side Dishes (Low Carb and Grain Free)

Mashed Veggies

Grain Free “Rice” Dishes

Green Beans

Soups

Other Side Dishes

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Mashed Celery Root (Paleo, Low Carb, Low FODMAP, SCD)

How to Prep a Celery Root

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Cauliflower and Leek Mash + The Paleo Foodie Cookbook

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Green Fries (Low Carb and Paleo)

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BLT Gazpacho Soup (Paleo and Dairy Free)

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Grilled Caprese Salad

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