My kids are still a bit leery about super-spicy foods; thus far, the only Indian dish they will reliably try is chicken korma, very mild. If I crave Indian food, I usually have to go out by myself, or, more fun, I make it myself.

Paneer is a fresh-set curd cheese, making it couldn’t be easier. If you can boil milk, you can make paneer. It can be added to a variety of sauces, curry bases, creamy korma sauce, it can be crusted with spices and pan-fried, I’ve even eaten it fresh and uncooked.


paneer cubes


  • 1 quart of whole milk
  • 1 tablespoon fresh lemon juice or vinegar

Continue reading Paneer

Progress and Thai Food

Today’s weigh-in has me a cool 4.2 pounds down since last Monday.

4 18 16 weigh in

So, let this be a lesson to those who say that weight loss on keto can only be done by eating only meat and fat – you can have vegetables daily and still lose the pounds!

So, I went to Wegmans yesterday to stock back up on some items. I really enjoyed my Zoodles last week, so I got more zucchini and some yellow summer squash for more veggie noodles.

As I cruised through the exotic produce section, I found some galangal and stalks of fresh lemongrass. Immediately, I thought of Thai green curry. I ran back to the hot pepper section and found some small green Thai bird chilies. Thai Green Curry paste? It’s so on! Continue reading Progress and Thai Food

Recipe: Pan-Seared Salmon with Compound Butter

I am a huge fan of fish. I especially love the really fishy-tasting fishes like the cold-water fish – salmon, trout, mackerel, herring and swordfish. Because they’re a more robust, oily fish than some of the more delicate white-fleshed fish, these fish can take some searing heat and not dry out as quickly.

As a result, one of my favorite preparations for these fish is the simplest: Continue reading Recipe: Pan-Seared Salmon with Compound Butter

Recipe: Stuffed Bell Pepper

The roasted red pepper and tomato sauce with sausage from this weekend found its way onto a bowl of zoodles for yesterday’s lunch. Everyone marveled at my kitchen awesomeness, but really, it’s not that hard. 😉

See? zoodles-n-sauce:

zoodles wih sauce

That sauce is perfect over zoodles, or in noodle-less zucchini lasagna, or in a bowl by itself. It also makes a fantastic filling for keto stuffed peppers. With all that meat and cheese, who really needs rice as a filler?


 Stuffed Bell Pepper

stuffed bell


Continue reading Recipe: Stuffed Bell Pepper

Recipe: Keto Zucchini Lasagna

Layers of cheese, sauce, vegetables, meat, and noodles ad infinitum, topped with more cheese and baked ’til melty, browned and bubbling, what’s not to love about lasagna?

Well, the obvious answer is probably the carb count, if you’re watching your carbs. I’ll make a keto version replacing the lasagna noodles  with long slices of roasted eggplant, or thick strips of zucchini. Add an insane mixture of 6 cheeses (ricotta, parmesan, romano, mozzarella, asiago and provolone), and you’ve got a low-carb meal that’ll satisfy the lasagna craving.

Lasagna with Zucchini Noodles, Sausage and Roasted Bell Pepper

keto lasagna


Continue reading Recipe: Keto Zucchini Lasagna

Adaptation (with bonus recipe at the end)

Sometimes desperation, not necessity, is the mother  of invention. How else might we come up with avocado fries as a substitute for french fries, mashed cauliflower for mashed potatoes, or even pulverized pork rinds for bread crumbs?

I mean, sure, we can do keto easily just by eating straight meat, cheese, and eggs, supported by vegetables, but sometimes we still crave those traditionally carb-based meals.

Thus, mac-n-cheese becomes cauliflower mac and cheese, fettuccine Alfredo is now spaghetti squash Alfredo,  and pizza, well, just as with the real item (have you seen John Stewart’s clips on NY vs. Chicago pizza?!) there are many variations, from cauliflower crust pizza, to a crust with almond flour and cheese or psyllium husks, to one of my favorites, low-pepperoni pizza cups.

I’ve gotten pretty adept at reduxing recipes to make them keto-compliant – I love to cook, and I do enjoy a challenge. Well, yesterday’s catered lunch from the drug rep was a gut-busting repast of some local favorites:

Roasted chicken thighs (breaded):

rep chicken thighs

Cheesy Baked Riggies:

rep riggies

and, one of my favorite local specialties, Utica Greens:

rep Utica Greens

Continue reading Adaptation (with bonus recipe at the end)

Recipe: Spaghetti Squash Aglio e Olio

I don’t have a sweet tooth, I can eschew cookies, cake and candy with minimal effort. I’m more of a savory carb person: Rice, pasta, bread, potatoes etc. Pasta isn’t usually my go-to carb, normally, it’s bread and potatoes which are my main carb craving, my carb desire, my carb Achillies heel.

However, Spaghetti Aglio e Olio (garlic and olive oil) would be my #1 favorite pasta indulgence. I even finagled a recipe which took 20 minutes total from dry spaghetti to finished garlicky aglio e olio wonderfulness. It just takes a skillet large enough to hold  dry spaghetti. It’s really an amazing way to cook it. No more waiting 30 minutes for your huge pasta pot of water to boil.

But I digress.

I love spaghetti squash as a lower-carb substitute for the pasta, and it really works well in this recipe.


Spaghetti Squash Aglio e Olio

Continue reading Recipe: Spaghetti Squash Aglio e Olio

Recipe: Spicy Beef and Greens

The base recipe for this is something I call Meat and Greens. The basics, saute meat, add some onion and garlic (plus other veg as wanted), let simmer, add a little broth, and then smother with chopped greens (spinach,kale, chard, collard greens) until wilted, season and done.

I’ve  made this with ground turkey, gourmet chicken sausage, had Mexican, Cajun, Chinese  and Korean flavor profiles. It’s a versatile recipe. And boy, do I love some wilted dark leafy greens.

This is the one I make most often. It’s a spicy Asian-ish dish.

Spicy Beef and Greens

Continue reading Recipe: Spicy Beef and Greens