Flavored Butter Compound

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Think spices, herbs, citrus zest, etc. Most importantly: Go easy on the liquid ingredients, use plenty of salt, and fresh herbs are better than dried.

Pro tip: You might want to label and date it. Refrigerated, it will keep for about two weeks. Frozen, about three months.

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Recipes:

butter

The Fromagette: Here are a few of the infinite possibilities, each uses 2 sticks of salted butter:

orange zest + cointreau +  honey [1 T cointreau, zest of 1 navel orange, 2 T honey]   spread on muffins, scones & breads

caramelized shallot + cognac   [1/2 cup minced shallot caramelized in butter until deep golden brown, 1/2 tsp fresh ground pepper, 1T cognac, sprinkle of salt]  top a steak or burger

orange zest + tarragon +  dijon  [1 T packed chopped tarragon, 1 tsp dijon,  1 T orange juice, zest of one navel orange]  pair with Halibut or any mild fish

black pepper + thyme +  lemon zest  [zest of 2 lemons, 2 T chopped thyme, 1 generous tsp. telicherry peppercorns, smashed]  melt over grilled veggies or swordfish

herb blend  [2 tsp.olive oil,  1T sage,  2 T rosemary,1 T thyme, sprinkle of salt, squeeze of lemon juice – pulse in mini processor]  schmear on hearty artisan breads


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Dill Butter–wonderful on fish or melted on a cut baguette.

1/2 cup (1 stick) Darigold butter, softened

1 tablespoon fresh chopped dill weed (fronds only)

1 tablespoon chopped shallots

1 teaspoon cracked black peppercorns

1/2 teaspoon lemon zest

Fruit and Nut Butter–great on chicken, or on top of a waffle, pancakes or English muffin.

1/2 cup butter, softened

2 tablespoons chopped dried apricots

1 tablespoon chopped chives

1 tablespoon chopped toasted pecans

Mediterranean Garlic Butter–garlic butter with a continental flair!

1/2 cup butter, softened

1 tablespoon chopped sundried tomatoes (packed in oil)

1 tablespoon chopped black olives

1 tablespoon chopped fresh oregano

1/4 to 1/2 teaspoon chopped fresh garlic

Compound-Butter

Lemon Thyme

1 stick unsalted butter, softened
1 clove garlic, peeled
3 Tb. fresh thyme leaves
Zest of 1 lemon
1/2 tsp. salt
Dash of cayenne

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Lemon Dill:

1 stick unsalted butter, softened to room temperature

1 teaspoon chopped fresh dill (tightly packed into the teaspoon)

Zest of 1 lemon

1 teaspoon lemon juice

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Avocado Lime Compound Butter
1/4 cup butter (salted), softened
1 large avocado
zest of one lime
juice of one lime

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Spicy Anchovy & Garlic Butter

2 sticks of butter
2 cloves garlic
2 anchovy fillets
Juice of 1 lemon
Zest of 1 lemon
2 tablespoons Sriracha
2 teaspoons red chili flakes
1/4 teaspoon cayenne pepper (or ancho chili powder, like I used)

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Thai Inspired Butter

1/4 cup (1/2 stick) unsalted butter, room temperature

1/4 cup chopped fresh basil

1 tablespoon grated fresh ginger

2 serrano chiles, seeded if desired, finely chopped

1 teaspoon finely grated lime zest

1 teaspoon kosher salt

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Indian Inspired Butter

1/4 cup (1/2 stick) unsalted butter, room temperature

1 teaspoon kosher salt

1 teaspoon ground cumin

1/2 teaspoon ground turmeric

1/2 teaspoon ground coriander

1/2 teaspoon freshly ground black pepper

1/2 teaspoon ground cinnamon

1/4 teaspoon ground cardamom

chipotle-lime-butter

Chipotle-Lime Butter

1/2 cup (1 stick) unsalted butter, room temperature

1 canned chipotle chile in adobo, finely chopped

1 teaspoon freshly grated lime zest

Kosher salt

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Nori-Sesame Butter

1/2 cup (1 stick) unsalted butter, room temperature

2 teaspoons toasted white sesame seeds 

2 teaspoons toasted black sesame seeds

1/2 sheet toasted nori, finely chopped

Kosher salt

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Porcini-Red Wine Butter

1/2 cup (1 stick) unsalted butter, room temperature

2 tablespoons finely chopped dried porcini mushrooms

1 tablespoon red wine

Kosher salt

2 sticks unsalted butter, room temperature

1 tablespoon heavy cream

2 cloves garlic, smashed and finely chopped

1 tablespoon freshly chopped rosemary

1 tablespoon freshly chopped thyme

1 tablespoon freshly chopped sage

Pinch of salt and pepper

Citrus tarragon butter recipe

2 sticks unsalted butter, room temperature

Zest from 4 clementines (or 1 large orange)

Juice from 2 clementines (or juice from 1/2 orange)

2 tablespoons finely chopped fresh tarragon

Pinch of salt

Blue cheese and chive butter recipe

2 sticks unsalted butter, room temperature

4 tablespoons blue cheese (more or less depending on how strong the cheese is)

2 tablespoons freshly chopped chives

Pinch of salt (only if necessary)

Smoked paprika jalapeño butter recipe

2 sticks unsalted butter, room temperature

2 tablespoons smoked paprika

2 jalapeño peppers, pulp and seeds removed, very finely diced

Pinch of salt

Spiced brown sugar butter with walnuts and raisins recipe

2 sticks unsalted butter, room temperature

2-1/2 tablespoons dark brown sugar

1 teaspoon pure vanilla extract

1/2 teaspoon cinnamon

1/2 teaspoon nutmeg

1/4 cup toasted walnuts, chopped

1/4 cup raisins


Flavored butter inspiration
  • Add a pat of curry-ginger butter to steamed basmati rice or skewered grilled shrimp.
  • Melt chile-lime butter on sautéed chicken breasts or on sliced grilled flank steak.
  • Toss steamed green beans with almond-lemon butter or melt on roasted fish.
  • Spread orange-cinnamon butter on French toast, pancakes, or waffles.
  • Serve black olive-rosemary butter with crusty bread as an hors d’oeuvres or fold into mashed potatoes.

Pinterest Butter Recipes

Darigold Food Recipes

http://www.darigold.com/recipes


broiled mussels

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High Fat Low Carb 101

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The Basics

  • Eat: Meat, fish, eggs, vegetables growing above ground,  nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
  • Avoid: Sugar and starchy foods (like bread, pasta, rice and potatoes), HFCS, wheat, seed oils, trans fats, artificial sweeteners, “diet” and low-fat products and highly processed foods.

Eat when you’re hungry until you are satisfied. It’s that simple. You do not need to count calories or weigh your food. And just forget about industrially produced low fat products.

There are solid scientific reasons why LCHF works. When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat storing hormone, drops. This increases your fat burning and makes you feel more satiated

Dietary Advice

Eat all you like

  • Meat: Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.
  • Fish and Shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid breading. Salmon, trout, haddock and many others. Wild-caught fish is best.
  • Eggs: Omega-3 enriched or pastured eggs are best. All kinds: Boiled, fried, omelettes, etc. Preferably choose organic eggs.
  • Natural Fat, High-Fat Sauces: Using butter and cream when you cook can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Cheese, butter, heavy cream, yogurt. Coconut oil, butter, lard, olive oil and cod fish liver oil.
  • Vegetables that Grow Above Ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.
  • Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products.
  • Nuts: Good to eat instead of candy in front of the television (preferably in moderation).
  • Berries: Okay in moderation, if you are not a super strict or sensitive. Good with whipped cream.

Basic tip for beginners: Maximum 5 grams of carbohydrate (excluding fiber) per 100 grams of food

Avoid if you can

  • Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
  • Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. “Wholegrain products” are just less bad. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).
  • Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
  • Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.
  • Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.

You should avoid these 7 foods, in order of importance:

  • Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.
  • Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.
  • Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.
  • High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
  • Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.
  • “Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.
  • Highly Processed Foods: If it looks like it was made in a factory, don’t eat it.

Maybe Eat

If you’re healthy, active and don’t need to lose weight then you can afford to eat a bit more carbs.

  • Tubers: Potatoes, sweet potatoes and some others.
  • Non-gluten grains: Rice, oats, quinoa and many others.
  • Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them).

You can have these in moderation if you want:

  • Dark Chocolate: Choose organic brands with 70% cocoa or higher.
  • Alcohol: Dry wine (regular red or dry white wine), whisky, brandy, vodka and cocktails without sugar.
  • Wine: Choose dry wines with no added sugar or carbs.

Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.

Drink most days

  • Water
  • Coffee: Try it with full-fat cream
  • Tea

Tips and recipes

Breakfast

  • Eggs and bacon
  • Omelet
  • Leftovers from last night’s dinner
  • Coffee with cream
  • A can of mackerel and boiled eggs
  • Boiled egg with mayonnaise or butter
  • Avocado, salmon and crème fraiche
  • Sandwich on Oopsie-bread
  • A piece of very thin hard bread with lots of butter, cheese, ham, etc.
  • Cheese with butter on it
  • Boiled eggs mashed with butter, chopped chives, salt and pepper
  • A piece of brie cheese and some ham or salami
  • High-fat yoghurt with nuts and seeds (and maybe berries)

Lunch and dinner

  • Meat, fish or chicken dishes with vegetables and a rich full-fat sauce. There are many alternatives to potatoes, such as mashed cauliflower.
  • Stews, soups or casseroles with low-carb ingredients.
  • You can  use most recipes in cookbooks if you avoid the carbohydrate-rich ingredients. It’s often a good idea to add fat (e.g. butter, cream) to the recipe.
  • Drink water with your meal or (occasionally) a glass of wine.

Snacks

When you eat a low-carbohydrate diet with more fat and a bit more protein you will probably not need to eat as often. Don’t be surprised if you no longer need to snack. Many people do well on two or three meals per day. If you need a snack:

  • Rolled-up cheese or ham with a vegetable (some people even spread butter on cheese)
  • Olives
  • Nuts
  • A piece of cheese
  • A boiled egg from the refrigerator
  • Canned mackerel in tomato sauce

Olives and nuts can replace potato chips in front of the TV. If you always get hungry between meals you’re probably not eating enough fat. Don’t fear fat. Eat more fat until you feel satisfied.

Dining out or meals with friends

  • Restaurants: Usually not a big problem. You can ask to have potatoes/fries switched for a salad. With meat dishes, ask for extra butter.
  • Fast food: Kebab can be a decent option (preferably avoid the bread). In hamburger chains the hamburgers are usually the least bad option. Avoid soft drinks and fries, obviously. Drink water. Pizza toppings are usually OK, and the stricter you are the less of the pizza crust you will eat.
  • If you eat strictly everyday it’s less of a problem to make a few exceptions when you are invited out. If you’re not sure what will be served you can eat something at home before you leave.
  • Nuts or cheese is good “emergency food” when there are no other adequate options to be found.

A Sample Low-Carb Menu For One Week

It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.

Monday

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
  • Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.

Tuesday

  • Breakfast: Bacon and eggs.
  • Lunch: Leftover burgers and veggies from the night before.
  • Dinner: Salmon with butter and vegetables.

Wednesday

  • Breakfast: Eggs and vegetables, fried in butter or coconut oil.
  • Lunch: Shrimp salad with some olive oil.
  • Dinner: Grilled chicken with vegetables.

Thursday

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
  • Dinner: Steak and veggies.

Friday

  • Breakfast: Bacon and Eggs.
  • Lunch: Chicken salad with some olive oil.
  • Dinner: Pork chops with vegetables.

Saturday

  • Breakfast: Omelet with various veggies.
  • Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
  • Dinner: Meatballs with vegetables.

Sunday

  • Breakfast: Bacon and Eggs.
  • Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
  • Dinner: Grilled chicken wings with some raw spinach on the side.

Shopping list for beginners

  • Butter
  • Heavy cream (40% fat)
  • Sour cream (34% fat)
  • Coconut Oil (Choose Extra Virgin)
  • Eggs (Choose Omega-3 enriched or pastured eggs if you can)
  • Bacon
  • Meat (minced, steaks, stew pieces, fillets, etc.)
  • Fish (preferably fatty fish like salmon or mackerel)
  • Cheese (preferably high-fat)
  • Turkish yoghurt (10% fat)
  • Yogurt (full-fat, unsweetened)
  • Cabbage (cabbage, cauliflower, Brussels sprouts, kale, etc.)
  • Other vegetables that grow above ground
  • Frozen vegetables (broccoli, wok vegetables, etc.)
  • Avocados
  • Olives
  • Olive oil
  • Nuts

http://www.dietdoctor.com/lchf

http://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/


Recipes

http://www.eatlowcarbhighfat.com/