5 Slow-Carb Side Dishes to Love
Trying to ditch potatoes because they spike your blood sugars? Staying away from breads because they aren’t low carb? Not to fear! These amazing slow-absorbing, insulin-stabilizing dishes will have you so crazy about the sides, you’ll almost forget the entree!
Red Lentils and Tomato – best with beef
1 c. red lentils, washed and drained
2 c. bone broth
2 Tb. coconut oil or red palm oil
1 tsp. brown mustard seed
1/2 tsp. cumin seed
1 onion, chopped
1″ ginger root, grated
2 cloves garlic, minced
1/4 c. tomato paste
1/2 tsp. salt or more to taste
In a small saucepan, combine the lentils and broth. Bring to a simmer, then reduce heat, cover, and cook until lentils are soft and only a little liquid remains, about 20 minutes. Meanwhile, melt the oil over medium heat. Add the seeds. When they sizzle and change color (10-20 seconds), stir in the onion. Saute until onion becomes translucent, 2-3 minutes, then add in the garlic and tomato paste. Reduce heat to low and cook gently to marry the flavors while the lentils finish cooking. Combine the cooked lentils with the tomato mixture. Add salt to taste.
Gluten-Free “Dumplings” – excellent with stews
1 lb. cassava root, yucca root, or African white yam
2 green plantains
1 1/2 Tb. butter or coconut oil
salt to taste
Pare the root vegetable and the plantains. Place in a saucepan and cover with water. Bring to a boil and cook for 20 minutes, or until fork-tender. Drain thoroughly and cool slightly. Place in a high-power blender or food processor. Add the butter or coconut oil and salt. Process until smooth and lump free. Take spoonfuls at a time to form balls.
Note: over-ripe plantains will cause your dough to be sticky. If this happens, add a little cassava or arrowroot starch to the dough. If your plantains are too under-ripe, the dough will be mealy and will not hold together. Add a little coconut milk to the dough in this case. Aim to use plantains that are mostly green but just beginning to turn yellow.
French Lentils with Capers – complimentary to fish
1 c. green lentils
4 c. bone broth
2 leeks, thinly sliced (white part only)
1/4 c. butter
1 Tb. lemon juice
1/2 tsp. dried tarragon
4 oz. capers
Salt to taste
Put the lentils to simmer in a saucepan with broth over medium heat for about 40 minutes, until liquid is absorbed and lentils are tender. Meanwhile, saute the leeks in butter. Add the leeks, lemon juice, tarragon, capers, and salt to the cooked lentils and cook 5 more minutes to marry flavors.
Savory Bananas in Coconut Milk – beautiful with teriyaki chicken
3-4 green bananas or 2-3 green plantains, unpeeled
1 onion, chopped
2 Tb. coconut oil
up to 8 oz. coconut milk
salt to taste
Put the bananas or plantains in a saucepan covered with water and bring to a boil. Simmer until the skins split and the fruit is soft, 15-20 minutes. Drain and cool. Meanwhile, caramelize the onion by cooking in oil over medium heat, stirring frequently, until golden brown. Peel and slice the fruit and return to the saucepan along with the onions. Add just enough coconut milk to cover them. Simmer until the milk thickens slightly, 3-5 minutes. Salt and serve.
Green Apple Curry – exceptional with pork chops
2 Tb. coconut oil
1 tsp. brown mustard seeds
2 bay leaves
1-2 Tb. curry powder or 1/2-1 Tb. curry paste
3-4 large green apples, cubed2 cloves garlic, minced
2 Tb. palm sugar or 1 Tb. brown sugar
1/2 tsp. salt
1/2 c. bone broth
1/2 c. coconut milk
Heat the oil over medium heat. Add the mustard seeds and bay leaves and sizzle for about 20 seconds. Then mix in the curry, apples, sugar, and salt, tossing to evenly cost the apples. Saute 5-10 minutes, until apples start to soften. Add broth and coconut milk. Continue cooking about 10 minutes more, until apples are quite soft and sauce is thickened.