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Sunday, July 19, 2015

Beef with Broccoli

This easy version of the Chinese takeout classic requires only a short marinade to make the beef fork-tender. Serve over white or brown rice. Serves 4(low carb substitutes in red)

Prep Time: 10 minutes + 1 hour for marinade Cook Time: 8 minutes

First, marinate the meat:
1/2 tsp baking soda
1 tsp sugar (xylitol)
1 Tbsp cornstarch (1 tsp xanthan gum)
1 Tbsp low-sodium soy sauce (liquid aminos or coconut aminos)
1 Tbsp water
2 Tbsp vegetable oi(olive oil)
1 1/2 lbs flank steak, sliced into thin strips (breakfast steak on sale)

Whisk together the baking soda, sugar, cornstarch, soy sauce, water, and vegetable oil in a large bowl. Toss the steak with the marinade to coat. Cover and refrigerate at least 1 hour, then proceed below.
1/2 c low-sodium soy sauce (liquid aminos or coconut aminos) (Do NOT use regular. The final product will be way too salty)
2 Tbsp brown sugar (1-2 Tbsp xylitol)
4 cloves garlic, minced
1 Tbsp sherry (any cooking wine or leftover wine will do)
3 Tbsp vegetable oil (olive oil)
2 heads broccoli, crowns only (1 pound frozen broccoli florets, micro cooked 4 minutes)

In a small bowl, stir together the soy sauce, brown sugar, garlic, flour and sherry until smooth. Set aside
In a large wok or saute pan, heat 2 tablespoons of the vegetable oil over high heat until shimmering. Add broccoli and saute 3 minutes, stirring often. Transfer broccoli to a plate.
Reduce heat to medium-high. Carefully add the remaining tablespoon of oil to
the hot pan. Add the marinated meat and half of the sauce mixture and saute for 3-4 minutes, stirring often, until the meat is cooked through and no longer pink. Stir in the broccoli and remaining sauce. Saute 1 minute more. Serve.
adapted from ©2009-2013 Rainy Day Gal (Jenny Miller)

Monday, April 27, 2015

Broccoli & Cheese Casserole

I loooooove broccoli!  Add some cheese, onion & egg, how can you go wrong?  The mayo helps hold it all together and  adds creamy flavor.  Delicious!  So delicious, I forgot to get a photo :(

·         1 (10.75oz) can cream of mushroom soup*
·         1 cup mayonnaise
·         2 eggs, beaten
·         ½ cup finely chopped onion
·         4 cups fresh broccoli florets, steamed (or 3, 10-oz frozen packs, thawed)
·         2 cups of shredded cheddar cheese
·         salt & pepper to taste
·         pinch of paprika


1.  Preheat oven to 350 degrees. Butter a 9×13 baking dish.
2.  In a medium bowl, whisk together mushroom soup, mayonnaise, eggs, & onion.
3.  Place broccoli in a very large mixing bowl. Stir in the soup mixture & thoroughly combine. Stir in the shredded cheese.
4.  Spread mixture into your casserole dish, and sprinkle with salt, pepper, & paprika. Bake 45-60 minutes in a preheated oven, until the top has turned to golden brown.

*For LCHF (low carb high fat) / grain free:  eliminate soup, add ½ cup chicken broth

Sunday, April 12, 2015

Egg Roll in a Bowl

This is a low carb recipe that is sometimes called "Crack Slaw". I think that is an awful name for good food so I call it Egg Roll in a Bowl.  You can adjust ingredients to suit your taste--sautéed peppers, mushrooms, etc.  Left overs are great and travel well for reheating.

1/2 cup finely chopped celery
1/4 cup finely chopped red onion
1 cup finely chopped zucchini
2 cloves garlic, minced
1/2 cup chicken broth
2 Tbsp Liquid Aminos (tastes similar but better for you than soy sauce)

6 cups finely shredded cabbage
2 cups cooked, shredded pork (substitute shredded turkey, chicken, cooked ground turkey or beef)2 Tbsp sesame seed
1/2 tsp black pepper

Sautee onion, garlic, celery until transparent/soft over medium heat.  Add Liquid Aminos, broth, pepper, stir to combine veggies & liquid ingredients.  Add cabbage & pork, stir to mix together.  Reduce heat to low, cover and cook approximately 20 minutes, stirring occasionally.  Sprinkle sesame seeds over all.

Thursday, February 26, 2015

Turkey & Cheddar Meatballs

1 1/4 lb. ground turkey
1/4 cup finely chopped onion/shallot
1/2 tsp. garlic powder
1/4 tsp. black pepper
1/4 cup flax meal
1 beaten egg
1/2 cup cheddar cheese (shred, freeze, pulse in food processor)

Mix all ingredients together.  Chill for at least 30 minutes.  Spray 7x11" baking dish w/non-stick spray.  Roll into 1 1/2"+ meatballs.  Bake at 350 degrees F 30-40 minutes.  Makes approximately 15 meat balls.

Tuesday, December 30, 2014

Hamburger-Broccoli Alfredo Casserle

Don't pass this one up--it is full of great flavor!
Low carb/Wheat Belly

2 pounds ground beef (can substitute ground turkey)
1 small onion, diced
10-ounces frozen broccoli florets
8-ounces cream cheese
1/2 cup heavy cream
1/2 cup freshly grated parmesan cheese
1/2 teaspoon garlic powder
Salt and pepper, to taste

In a large skillet, brown the hamburger and onion, seasoning with salt and pepper; drain fat. Meanwhile, cook the broccoli until tender-crisp; drain very well and season with salt and pepper. Put the cream cheese in a microwaveable bowl and microwave on HIGH about 45 seconds until soft. Whisk until creamy and smooth. Gradually whisk in cream until smooth, then stir in parmesan cheese and garlic powder. Mix hamburger and broccoli in a large, greased casserole (2 1/2 quarts or larger). Pour in cream sauce and mix well. Season to taste with salt and pepper. Bake at 350º for about 35-45 minutes, until bubbly and browned on top.

Makes 6-8 servings

Sorry, but I have forgotten the source of this recipe. I have used it for about 15 years. 

Sunday, December 28, 2014

Basic Cheesecake (GF/WB)

Serves 8-10
·       ¾ cup roasted, crushed pecans (roast at 300 F for 7 minutes, crush in blender—be careful not to make pecan butter)
·       2 Tbsp xylitol*
·       1 Tbsp melted butter

Blend crushed pecans, xylitol and melted butter together.  Press into bottom of 7” x 11” or 8” x 8” baking dish.  Bake @ 375 F for 8-10 minutes.

·       2, 8-oz. pkgs cream cheese, softened to room temperature
·       1/2-3/4 cup xylitol
·       2 eggs (add one at a time)

Beat softened cream cheese and xylitol until smooth.  Add eggs, one at a time and beat well.  Pour filling over baked crumb crust.  Bake @ 350 F for 30 minutes.  Cool for 15-20 minutes before spreading topping.

·       8-oz. sour cream
·       1-2 Tbsp xylitol

Stir ingredients together by hand.  Spread over top of semi-cooled cheesecake filling.  Bake @ 400 F for 8 minutes.  Cool 30 minutes.  Refrigerate.  Allow to cool for at least 2 hours total.

*Xylitol possesses approximately 33% fewer calories than granulated sugar.  Xylitol is low in the glycemic index and is absorbed more slowly than sugar. Xylitol is often used for chewing gum.  Xylitol does NOT have an aftertaste.  Xylitol does not contribute to high blood sugar levels or the resulting hyperglycemia caused by insufficient insulin response. 1:1 replacement in recipes w/granulated sugar.  Xylitol is toxic for dogs.  I buy Xylo-Sweet on Amazon.

Saturday, December 20, 2014

Microwave Lemon Fudge

Don't let the fact that this is a quick fudge (and I mean really quick) fool you.  It is creamy, very easy and sooooooo flavorful.  Think of the best lemon cream you have ever tasted...  Do yourself a favor and try it. It is my new favorite!

Prep Time: 5 minutes
Cook Time: 1 minute
Total Time: 6 minutes
Yield: Makes 36 Pieces of Fudge

  • 1-10 ounce bag plus 1 cup of white chocolate chips
  • 1, 14 ounce can sweetened condensed milk
  • 2 tablespoons butter, softened
  • 1 1/2 teaspoons lemon* extract
Optional: yellow gel food coloring and any color sprinkles


1.   Line an 8x8-inch baking dish with foil (make sure the foil hangs over the edges so serve as handles).
2.   Spray with non-stick cooking spray.
3.   In a 4-cup microwave measuring cup, mix chocolate chips, milk and butter. Microwave uncovered on high 1 to 2 minutes, stirring every 30 seconds, until chips are almost melted.
4.   Stir in lemon extract and if you choose to a small amount of yellow gel food coloring.
5.   Pour mixture into prepared baking pan.
6.   Sprinkle on sprinkles (optional)
7.   Place in refrigerator for 2 hours or overnight before cutting.

*I am going to try other extract flavors too!

This recipe is from Lady Behind The Curtain

Monday, December 08, 2014

Sauteed Squash, Cabbage & Broccoli

my new favorite vegetable dish!

4 Tbsp. butter (more as necessary)
½ cup finely chopped yellow onion
2 cloves finely minced garlic

In large frying pan, melt butter over medium heat.  Add chopped onion, sauté for 5-7 minutes.  Add minced garlic; sauté with onions for 1-2 minutes.  (Be careful to not burn the garlic.)  Add carrot & mushroom (+ other veggies). Continue stirring over medium heat, cooking 2-3 minutes.

2 cups small broccoli florets
2 cups finely shredded cabbage
4 cups spiral sliced zucchini & yellow squash

Sauté all together until squash is soft.  Season to taste w/salt and pepper.  Stores well.  Tastes great for leftovers.

½ cup shredded carrot
1 cup sliced white mushroom

Saturday, November 22, 2014

Gluten Free Chicken Salad

no recipe required:
  • Garbanzo beans (1/4-1/2 cup per serving)
  • cubed or shredded cooked chicken (1/4-1/2 cup per serving)
  • grape tomatoes (6-10 per serving)
  • GF* Ranch Dressing (1-2 Tbsp per serving) (*or any preferred dressing)

Fold all together.  Enjoy!

Optional: shredded cheese
sliced/slivered almonds
red onion slices

Sunday, October 19, 2014

Gluten Free Peanut Butter Pumpkin Cookies

Prep Time: 5 min(s)                Cook Time: 10 min(s)              Total Time: 15 min(s)
  • 1 cup natural peanut butter, smooth or crunchy
  • 1 cup pumpkin (or butternut squash) puree
  • 1 cup sugar
  • 1 large egg, lightly beaten
  • 1 teaspoon vanilla extract
  • ¾ cup gluten free flour*

1.    Preheat the oven to 350 degrees F. and line a large baking sheet with parchment paper.

2.    Using a hand or stand mixer, mix the peanut butter, pumpkin puree, sugar, gluten free flour, egg and vanilla on low speed until well combined.

3.    Using a medium cookie scoop, scoop about 1 1/2 tablespoons of dough 1 1/2-inches apart onto the baking sheet. If you don't have a cookie scoop, drop the dough with a spoon.

4.    Bake the cookies for 10-12 minutes until they are no longer shiny in the center. Allow the cookies to rest on the counter for 2 minutes before transferring them to a cooling rack.

Adapted from:

These ingredients are readily available in most places and less expensive than some other options
(Amazon is also a good source)

6 cup rice flour
2 cup potato STARCH*
1 cup tapioca starch

Mix the ingredients well with a wire whisk. Store in an air tight container in a cool, dry place.

Use 1 cup of the gluten free flour mix to replace 1 cup all-purpose flour.

*Potato flour is not the same as potato starch. Make sure you use the right one!

The Purpose of Scratch Only

The purpose of Scratch Only is to share recipes and ideas. Not all of these are my original recipes (and I know not EVERYTHING is from scratch), I have made these over and over and will not post anything that I do not make and enjoy first (sorry, but you won't find any seafood here). This blogger reserves the right to edit or delete posts with content deemed inappropriate or unwanted for any reason. If you have questions, please e-mail.