Broiled Salmon

Broiled Salmon

Salmon · Butter · Lemon · Herbs · Hollandaise

Broil — high — IT 145°F

Contrary to the nutrition cognoscenti, salmon is not the only path to wellness. If you like it anyway, keep it moist and flaky by using your insta-read thermometer and topping it with slices of butter before broiling. Or, cook it on foil on the grill (still with some butter on top) and keep the smell out of the house. Good with a sprinkle of lemon and dill just before serving, but even better with hollandaise, if you have time.   

(When in doubt, add butter and/or salt.)

Yellow Squash

Yellow Squash

Yellow Squash · Olive Oil · Feta Cheese · Basil

Pan-fry — Medium-high

Cut ’em up into rounds, sticks, or strips. Shape doesn’t matter; flavor does. Pan-fry until golden in plenty of olive oil, season to taste with salt and pepper, finish with crumbled feta and basil leaves, and say hello to color and flavor. Speaking of flavor, don’t be surprised if it tastes like zucchini, okay? Because it tastes like zucchini. 

(When in doubt, add butter and/or salt.)

~ 4g net carbs per cup of raw yellow squash

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English Peas

English Peas

peas · butter · herbs

Boil

Remember the good old days, when it was okay to serve frozen peas? Head back to the future with this easy-peasy side. Grab a bag from the freezer and dump some in a pot. Add water—maybe an inch? Bring to a boil and cook for a minute. Drain. Apply large pat of butter and lovingly watch it melt. If only your mother had it so easy. Oh, wait—she did.  

(When in doubt, add butter and/or salt.)

~13g net carbs per cup of raw English peas

Pan-fried Scallops

Pan-fried Scallops

Scallops · Butter · White Wine · Lemon

Pan-fry — medium — IT 145°F

The underwater version of filet mignon, scallops can’t help being delicious. Start with fresh or defrosted sea scallops—the big boys. Rinse and pat dry with paper towels. Season. Melt plenty of butter and pan-fry scallops over medium heat, a few minutes per side. You can treat your scallops (and yourself) to a glug or two of white wine, poured in the pan after they’ve been flipped and the second side is seared. Or not. Cook until firm and white all the way through (or to 130°F on your instant-read thermometer; 145°F if you follow USDA rules). Serve with a drizzle of buttery pan juices and a wedge of lemon. And help yourself to deliciousness.   

(When in doubt, add butter and/or salt.)

Sautéed Broccolini

Sautéed Broccolini

Broccolini · Butter · Pine Nuts

Sauté — Medium

Broccolini is the gangly adolescent version of broccoli, and this dish is as sweet and nutty as a teenage rom com. Rinse and trim thick ends of stalks. Sauté in butter over medium heat, stirring and flipping often, for about 5 minutes. Remove broccolini, season, and add more butter and a handful of pine nuts to pan. Keep the heat moderate and cook for just a few minutes, stirring to prevent burning. Top broccolini with pine nuts and butter sauce. Ah, young love. 

(When in doubt, add butter and/or salt.)

~ 4g net carbs per cup of raw broccolini

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Roasted Kohlrabi

Roasted Kohlrabi

Kohlrabi · olive oil · garlic · parmesan

Roast — 400°F

Looking like a cross between an octopus and an alien spacecraft, kohlrabi is kinda scary. But just below the surface is a sweetheart of a veggie that cooks up as easy as a familiar friend. Peel off the tough outer layer and cut it into wedges. Coat with olive oil, season—add a little minced garlic if you’re in the mood—and roast in a 400°F oven. Remove when golden brown and fork-tender. Sprinkle with shredded parmesan, and say hello to another delicious oddball vegetable buddy.  

(When in doubt, add butter and/or salt.)

~3g net carbs per cup of raw kohlrabi

Pan-fried Shrimp

Pan-fried Shrimp

Shrimp · Butter · Herbs

Pan-fry — medium — IT 145°F

Shrimp on a stick makes dinner look fancy, but keeps the cooking easy. Especially if you start with shrimp that are already cooked (in which case, you can skip the whole darn stove thing and serve them cold with cocktail sauce). Skewer about five shrimp at a time—precooked or not—and line them up so they lay flat. Melt some butter in a non-stick skillet and fry raw shrimp for about 4 minutes per side. Use your instant-read thermometer to check if they are done. Bonus: The skewer keeps your fingers clean when you dip these babies in melted butter.   

(When in doubt, add butter and/or salt.)

Sautéed Okra

Sautéed Okra

Okra · Coconut Oil · Cumin · Paprika · Red Pepper Flakes

Sauté — High

Think no one likes okra? This spicy, slime-free, no-breading treat will make you think again. Rinse the pods and slice them in half, lengthwise. Use a high-heat tolerant oil (coconut, peanut, or ghee) and add a little to your pan. Sauté the okra over high heat, stirring all the while. As the okra cooks, sprinkle it with cumin, paprika, and red pepper flakes. It’s done when the okra is dry, crispy, and browned in spots. Your family will think you’re amazing. 

(When in doubt, add butter and/or salt.)

~ 4g net carbs per cup of raw okra

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Rutabaga Boogie

Rutabaga Boogie

Rutabaga · butter · herbs

Sauté — medium-high

Boring root vegetables like rutabagas or turnips turned, literally, into a swingin’ side dish. Peel your raw veggie and take it for a spiralizer whirl. Melt some butter in a large non-stick pan and sauté the spirals—roodles? toodles?—over medium-high heat, stirring constantly for 5 minutes or so (depending upon how “al dente” you like them). Add more butter as needed to keep ‘em moist. Season with plenty of salt and pepper and sprinkle on some freshly chopped herbs. It’s a veggie revolution.  

(When in doubt, add butter and/or salt.)

~9g net carbs per cup of raw rutabaga

Scrambled Eggs

Scrambled Eggs

Eggs · Butter · Cream · Herbs

Sauté — medium — IT 160°F

In the scramble to make dinner every night, sometimes breakfast standbys can save the (end of the) day. Whisk three eggs per person. If you want, add some cream for a velvety texture. Melt butter in a nonstick skillet over medium heat. Sauté eggs, stirring continuously, until everything firms up. Season with salt, pepper, and fresh herbs (chives are yummy). Serve immediately, and get your evening off to a fresh start.   

(When in doubt, add butter and/or salt.)

Pan-fried Tomatoes

Pan-fried Tomatoes

Tomatoes · Bacon Fat · Parmesan · Herbs

Pan-fry — Medium-High

Our grandmas would never toss out bacon fat. Thrifty, yes, plus pan drippings add something special to a simple dish like this. Rinse tomatoes and cut in half, through the equator. Warm bacon fat in non-stick skillet over medium-high heat. Add tomatoes, cut side down, and pan-fry for ~5 minutes. Flip them, reduce heat, and cook a few minutes more. Serve cut-side up, with a sprinkle of salt, pepper, chopped herbs, and parmesan. Recycling at its tastiest. 

(When in doubt, add butter and/or salt.)

~ 4g net carbs per cup of raw tomatoes

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Sliced Avocado

Sliced Avocado

Avocado · olive oil · lemon · herbs

Cold Prep

Slice and serve. That is all. Okay, we can’t leave all this blank space, so here are a few more words: Slice around the avocado, down to the pit, and twist apart the two halves. Slice the fruit stem-to-stern and peel the rind from each slice. Arrange your slices on the plate in some decorative pattern, drizzle with olive oil, and season with salt, pepper and chopped herbs. Serve with a wedge of lemon or lime and practically no effort whatsoever.  

(When in doubt, add salt and/or pepper.)

~1g net carbs per half of a raw avocado

Fried Eggs

Fried Eggs

Eggs · Butter · Herbs · Tomato Garnish

Pan-fry — medium — IT 160°F

The yolk’s on us. We were once told to limit eggs because of cholesterol, but nutritionists have come around to the vintage way of thinking and eggs are back on the menu. So get cracking and fry some up for dinner tonight. Plenty of butter and a non-stick skillet is a must. Pan-fry over medium heat and plan for about 4 minutes. Salt, pepper, and herbs are all eggcellent additions. An egg is full of so many nutrients (especially the yolk, folks), you can build a whole chicken from one.   

(When in doubt, add butter and/or salt.)

Creamed Spinach

Creamed Spinach

Spinach · Butter · Cream · Pine Nuts · Nutmeg

Sauté — Medium-High

For overachievers, start by planting spinach seeds in spring. For the rest of us, start with prewashed baby spinach. Melt some butter over medium heat and add the greens—lots. They cook down to almost nothing. Sauté, stirring, until spinach is totally wilted. Add a few glugs of heavy cream and simmer for another minute or so, until cream thickens. Remove from heat and top with toasted pine nuts and maybe a sprinkle of nutmeg. Popeye will be jealous. 

(When in doubt, add butter and/or salt.)

~ 0g net carbs per cup of raw spinach

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Grilled Portobellos

Grilled Portobellos

Portobellos · olive oil · butter · herbs

Grill — Medium

These overgrown ‘shrooms make a meaty, earthy, super simple side. Start with portobello caps, wiped clean, and sliced into 1⁄3 inch wide pieces. Brush both sides with olive oil, season, and grill over medium heat for 10 minutes (or pop them under the broiler). Turn the pieces over, and continue cooking for about 10 minutes, or until mushrooms are tender. Serve with a drizzle of melted butter and a sprinkle of fresh herbs. Be one with the earth.  

(When in doubt, add butter and/or salt.)

~2g net carbs per cup of raw portobellos

Hard-boiled Eggs

Hard-boiled Eggs

Eggs · Mayo · Herbs or Spices

Boil

Dinner time and nothing in the fridge? Eggs to the rescue. Steaming them over boiling water for about 12 minutes makes peeling a breeze, but straight-up boiling them works too. Dunk in cold water for easy handling, peel, and slice in half. Top with a dollop of mayo and a sprinkle of chopped herbs. Or just dust with paprika, salt and pepper. Present with confidence and no apologies. Ever. You meant to have eggs for dinner. Because eggs are boss.   

(When in doubt, add butter and/or salt.)

Endive Boats

Endive Boats

Endive · Boursin · Olives · Herbs

Cold Prep

However you pronounce it, that pale, crispy, bitter lettuce is a perfect way to enjoy Boursin—or your other favorite spreadable cheese—while eating your veggies. Rinse and trim the endive and separate the leaves. Pat dry, and place a generous dollop of Boursin in the hollow at the base of the leaf. Voilà. Now, get creative and add diced olives, chopped walnuts, or crumbled bacon. Whatever floats your (endive) boat. 

(When in doubt, add salt and/or pepper.)

~ 0g net carbs per cup of raw endive

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Avocado Mash

Avocado Mash

Avocado · sour cream · salsa · lime

Cold Prep

Cheater's guacamole. Just mash up some avocado, add salt and pepper, and serve with a spoonful of salsa and sour cream on the side. Or on top. Wherever. Don’t forget the wedge of lemon or lime. Foster independence—let your eaters do the mixing. Olé.  

(When in doubt, add salt and/or pepper.)

~1g net carbs per half of a raw avocado

Tuna Salad

Tuna Salad

Tuna · Mayo · Celery · Herbs

Cold Prep

Tuna for dinner doesn’t have to mean “noodle casserole.” For a cooler take on tuna, open and drain a can or two of your chosen brand. Plop the tuna into a bowl and add some chopped celery—about 1⁄2 stalk per person (dill pickles can sub, if your fridge is bare). Stir in mayo a dollop at a time. Go for the Goldilocks standard: Not too dry, not too goopy. Just right. Serve in a romaine lettuce boat, topped with your fave chopped herbs. Because there’s nothing fishy about not cooking.   

(When in doubt, add salt and/or pepper.)

Baby Bell Peppers

Baby Bell Peppers

Peppers · Creamy Dip · Herbs

Cold Prep

We’re pretty sure these party favorites were invented as a dip delivery system. But why save them for parties when it’s this easy to get your veggie on? Just cut ‘em in half and remove stems and seeds. (They’re not as cute as the little ones, but full size peppers can be also be sliced into dippable strips.) Now just whip up one of our creamy dips and party on, dudes. 

(When in doubt, add salt and/or pepper.)

~ 5g net carbs per cup of raw bell peppers

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