Atkins and Paleo Challenge Box Set (10 in 1): Over 400 Atkins and Paleo Recipes With Pressure, Slow Cooker and Cast Iron for Busy People (Atkins Diet & Paleo Recipes) (13 page)

In this chapter, you will learn the recipes for:

• Tofu and Honey
  
• Teriyaki Tofu
  
• Chickpea Soup
  
• Curry Soup
  
• Veggie Soup
  
• Cauliflower Soup
  
• Lentil Soup
  
• Beans and Parmesan
  
• Sweet and Sour Tofu
  
• Brussels Sprouts Dip
  

Name: Tofu and Honey

I never really liked tofu, but when I had to serve dinner for our vegetarian guest, tofu was at the top of my list. What I do like is broccoli, and this recipe was my compromise. If you have a nonstick skillet, I recommend skipping the butter to lessen the carbs even further. I think I like tofu now.

Ingredients:

• 1 brick tofu
  
• 2 cups broccoli florets
  
• ¼ cup orange juice
  
• ¼ cup honey
  
• ¼ cup soy sauce
  
• 2 cloves garlic, minced
  
• 1 tsp butter
  

Let’s Get Cooking!

1. Drain the tofu into and cut into bite sized pieces
   
2. Put the butter into a skillet, add garlic
   
3. Cook the tofu until brown
   
4. Add all contents of the skillet to the slow cooker
   
5. Add the broccoli
   
6. Cover and cook for 5 hours on low
   
7. Pour the contents into the serving plate
   
8. Drizzle with honey and orange
   
9. Serve
   

Name: Teriyaki Tofu

Tofu is back, and I am beginning to like it. If you want to learn to like tofu, then I suggest adding ingredients with flavors that you love. This way the tofu absorbs the flavors and makes it more palatable for you. For example, I love teriyaki and with this sauce, you will forget that you are eating tofu.

Ingredients:

• 1 brick tofu
  
• ½ cup teriyaki sauce
  
• ½ onion
  
• 2 tbsp white wine vinegar
  
• ½ tsp cloves
  
• ½ tsp ginger
  
• ½ tsp fennel
  
• ½ tsp cinnamon
  
• ½ tsp red pepper flakes
  
• 1 tbsp Worcestershire sauce
  
• 1 tbsp olive oil
  

Let’s Get Cooking!

1. Drain the tofu and cut into bite sized pieces
   
2. Put olive oil into a skillet, cook the tofu until brown
   
3. Chop onions and add to the slow cooker
   
4. Put the remaining ingredients into the slow cooker
   
5. Stir until all tofu pieces are coated with the spices
   
6. Cover and cook for 6 hours on low
   
7. Serve
   

Name: Chickpea Soup

It was time to clean up my pantry for items that I am not using. I needed to make space for other low carb food items. I came across a spice rack that I have already forgotten. A friend gave it to me, and I remember planning to use it but never got to it. After a few trial and errors, I found a use for the paprika spices. Trust me, sweet and smoked paprikas make all the difference.

Ingredients:

• 28 oz chickpeas
  
• 1 onion, diced
  
• 28 oz small tomatoes, diced, keep the juice
  
• 5 cups veggie stock
  
• 1 cup red lentils
  
• 1 tbsp garlic, minced
  
• ½ tsp thyme
  
• 1 tsp sweet paprika
  
• 1 tsp smoked paprika
  
• 1 tbsp olive oil
  
• Salt and pepper to taste
  

Let’s Get Cooking!

1. Put the olive oil in a skillet, add the onions and cook until translucent
   
2. Add smoked paprika, sweet paprika, garlic, thyme, salt and pepper, cook for 2 minutes
   
3. Pour the paprika mixture into the slow cooker
   
4. Rinse the skillet using 1 cup of the
   
5. Stock and pour into the slow cooker
   
6. Rinse the chickpeas and add to the slow cooker
   
7. Add the lentils and the rest of the stock
   
8. Cover and cook for 3 hours on high
   
9. Remove the cover and add the tomatoes with the juice
   
10. Cover and cook again for another 2 hours on high
    
11. Scoop ½ of the liquid into a bowl and pour into a blender
    
12. Pulse the blender until the contents are pureed
    
13. Pour the puree back into the slow cooker
    
14. Serve
    

Name: Vegetable Curry Soup

Another favorite that I will definitely recommend is curried powder. It adds that much-needed spice in an otherwise boring veggie soup. Take this starting third week and beyond. The cinnamon in the ingredient list is an option, but I highly recommend it.

Ingredients:

• 1 butternut squash, cubed
  
• 1 eggplant, peeled
  
• 2 zucchinis, sliced
  
• 8 oz tomato sauce
  
• 8 oz stewed tomatoes
  
• 1 carrot, thinly sliced
  
• 1 onion, chopped
  
• 3 cloves garlic, minced
  
• 2 tbsp curry powder
  
• ½ tsp ground cinnamon
  
• ½ cup veggie broth
  
• 1/3 cup raisins
  
• 2 tsp salt
  

Let’s Get Cooking!

1. Put all ingredients into the slow cooker, stir until well combined
   
2. Cover and cook for 4 hours on high
   
3. Serve
   

Cook Time: 4 hrs

Calorie Count: 54 kcal

Carb Count: 8 g

Name: Veggie Soup

First up, this is more than a zucchini soup, the other veggie ingredients in this recipe make it a wholesome soup that will make your tummy and your carb intake very happy. Cook this recipe around the latter days of the challenge, around the third or fourth week. If you are like a mushroom lover like me, I would add substitute one carrots for another cup of mushroom.

Ingredients:

• 1 head cabbage
  
• 3 carrots
  
• ½ lb zucchini
  
• 8 oz mushrooms
  
• 8 oz onions
  
• ¼ lb green snap beans
  
• 5 cups vegetable broth
  
• ½ tsp thyme
  
• ¼ tbsp. parsley
  
• Salt and pepper to taste
  

Let’s Get Cooking!

1. Put all the ingredients, except for the carrots, into the slow cooker
   
2. Cover and cook for 4 hours on low
   
3. Scoop ½ of the vegetables and ½ of the liquid in the slow cooker to a food processor
   
4. Pulse until it is pureed
   
5. Put back the puree into the slow cooker
   
6. Scoop remaining half of the vegetables and put again into a food process
   
7. Pulse until it is chopped
   
8. Put back the vegetables into the slow cooker
   
9. Serve