May 28, 2020
Carolina’s Kitchen: “Traveling” With Tastebuds
Since travel is currently restricted for most of us, consider “traveling” with your taste buds. Explore different cultures by experimenting with their cuisine and flavors. You can turn it into a whole experience by creating a culture-specific dish and playing some of the traditional music in the background. This month we are taking you to Latin America, Asia, the Middle East, and Africa, so buckle up.
The recipes for Tacos Two Ways, Cilantro Lime Crema, and Cabbage Shakshuka are below. The Keto Tortillas, Shredded Brussels Sprouts Bowl recipe, and many more based on the Bredesen Protocol and Apollo Health’s KetoFLEX 12/3 Nutritional Guidelines are available to members of the ReCODE monthly subscription program.
Tacos Two Ways
Imagine yourself now on a beach in Mexico. Your toes in the white sand, the sound of the ocean, “Ahh paradise!” These tacos may not physically take you to Mexico, but they will certainly take your taste buds there.
You have the option of creating a veggie taco, or a salmon seafood taco, both seen above. If making the Keto Tortillas below seem like a lot of work, don’t worry, use lettuce cups, it will be just as delicious!
Prep Time: 10 minutes
Cook Time: 15 to 25 minutes
1 lb fresh or frozen and thawed wild-caught salmon, or one head of cauliflower (I used green cauliflower.)
• 1 tsp Cumin
• ¼ tsp Sea salt
• 1 tsp Onion powder
• ½ tsp Garlic powder
• Black pepper
• Pico de Gallo
• Guacamole or sliced avocado
• Cabbage or slaw mix or shredded lettuce
• Cilantro lime cream (see recipe below)
• Keto Tortillas
1. Preheat the oven to 350 degrees F.
2. Grease a baking dish with coconut or avocado oil.
3. Mix all the spices together.
4. If you are using cauliflower: cut the cauliflower into bite-sized pieces and toss with about a tbsp of avocado oil.
5. Sprinkle with seasonings.
6. Bake the tacos for about 25 minutes, or until tender.
7. Serve in a lettuce cup or keto tortilla with desired toppings.
8. If you are using salmon: rub the salmon with the spices.
9. Bake for 15 to 20 minutes until the fish falls apart with a fork.
10. Serve in a lettuce cup or keto tortilla with desired toppings.
Cilantro Lime Crema
This sauce is AMAZING. Not to toot my own horn, but I’d put it on everything if I could. Use it drizzled on shrimp or salmon, as a salad dressing, over eggs to make a “huevos rancheros” type dish … you get the picture. Not only is it delicious, but it’s dairy-free, and it takes five minutes to make.
Prep Time: 5 minutes
• Juice of 1 lime
• 1 cup raw & unsalted cashews, soaked overnight is best or 4 hours minimum
• ¼ to ½ cup cilantro
• ½ cup of water
• 1 clove of garlic
• ½ tsp salt
• ½ tbsp high polyphenol extra virgin olive oil
Place all the ingredients in a food processor or high-speed blender and blend until smooth. Add more lime and cilantro if desired.
The crema will keep for 3 to 5 days.
Another great breakfast or anytime dish, this one is full of flavors that originated from North Africa and migrated to the Middle East. It takes a little longer than your usual egg dish but it’s worth it. I topped mine with Goat cheese which is optional to give it an extra “WOW” factor. This is one recipe the whole family will enjoy.
Cook time: 35 minutes
Serves: 4 to 6
• 3 tablespoons avocado oil
• 1 large onion, halved and thinly sliced
• 3 cups cabbage, thinly sliced
• 1 red bell pepper, thinly sliced
• 3 garlic cloves, thinly sliced
• 1 tsp ground cumin
• 1 tsp coriander
• ¾ tsp sea salt
• ¼ tsp black pepper
• 1 (28oz) can whole plum tomatoes, coarsely chopped (Must be USDA organic and in a bisphenol A BPA or bps-free can.)
• 4 to 6 large eggs
• Cilantro and goat cheese for serving (optional)
1. Preheat the oven to 350 F with the rack placed high.
2. In a large cast iron skillet over low-medium heat, heat up the oil.
3. Add in the onions, cabbage and bell pepper and cook on low for about 20 minutes or until the vegetables are tender.
4. Add in the garlic and cook for an additional two minutes.
5. Stir in the cumin and coriander and cook for another minute.
6. Pour in the tomatoes and season with salt and pepper.
7. Allow the tomatoes to thicken for about ten minutes.
8. Add more salt and pepper if needed to taste.
9. Crack the eggs over the tomatoes.
10. Place the skillet in the oven and bake until the egg whites are set, around seven to ten minutes.
11. Serve with chopped cilantro and a sprinkle of goat cheese if you desire.
Time to spice things up with Keto Tortillas and use them to make tacos or huevos rancheros in the morning. It’s all about being creative. Servings will vary based on how thin you roll out the dough.
Keto Tortillas recipe
Shredded Brussels Sprouts Bowl
Let’s take our taste buds on a trip to Asia with this nutritious and delicious bowl. This is a fun dinner idea that you can turn into a breakfast option by leaving out the tofu and adding poached eggs on top. Eggs are one of the best sources of choline, which is vital for brain health, so don’t be afraid to try this recipe both ways.
Shredded Brussels Sprouts Bowl recipe