Dr. Myatt Approved Version Of This Classic Comfort Food

Zuppa Tuscano is a hearty, filling soup that has been popularized by restaurants like The Olive Garden. It is delicious, but also unfortunately high in carbohydrates.

This simple recipe is perfect for those low-carb, ketogenic, Myatt Diet dieters who crave the delicious taste and hearty, filling nature of this classic comfort food, without the carbohydrates.

Amazingly easy to prepare, the ingredients are few, cooking utensils are minimal, and cleanup is quick.

So, here in words and pictures is our recipe for Zuppa Tuscano made with cauliflower. It is very simple – don’t try to make it complicated. There are only 5 ingredients: cauliflower, broth, spicy Italian Sausage, bacon, and kale. Diced onion can be added if desired, for a total of 6 ingredients.

You will need:

• a stick blender
• a stock pot to cook and blend in
• a covered microwaveable dish or bowl to cook / steam the cauliflower
• a microwave oven (or steam cook it on your stove-top)
• a large cauliflower
• spicy Italian sausage ( a couple of links; perhaps a half pound)
• a quarter cup or so of cooked chopped bacon
• (optional) a small to medium white or yellow onion, chopped fine
• a quart of broth – chicken broth is what we use, but vegetable broth will work too.
• a few kale leaves, chopped

How to do it:

1. Get a big cauliflower.
2. Trim away the leaves and stem.
3. Put it into a microwave-safe bowl with a snug lid and cut it up so the lid will fit.
4. Add a splash of water – about a quarter of a cup – to make steam.
5. Place in the microwave and cook on high until the cauliflower is soft to a fork. Our microwave takes about 20 minutes to do this. (or steam on the stove-top until soft)
6. While the cauliflower is cooking prepare a quart or so of broth in your stock pot,
7. Fry a few slices of bacon,
8. and then brown a couple of links of spicy Italian sausage. (same fry pan)
9. If you wish to add onion, chop one small to medium onion finely and saute briefly in the same pan.
10. Put the cooked cauliflower into the stock pot with broth.
11. Using your stick blender blend the cooked cauliflower with the broth.This may take several minutes of blending to get it completely smooth and free of lumps. You may need to add water to achieve the desired “soup” consistency – some people like thicker soup than others.
12. Cut up and add the spicy Italian sausage, and chop and add the cooked bacon. Add the optional sauted onion if you wish.
13. Stir all ingredients together and cook over low to medium heat until boiling gently.
14. Using the same fry pan, saute the chopped kale very briefly – just a few seconds in a hot pan will do -and add it to your Zuppa and stir in.
15. Serve hot and enjoy – you may wish to sprinkle some grated Parmesan cheese over the top for extra special flavor.

Here is most everything needed to make Zuppa: (left to right, back to front) A stock pot, a microwave-safe covered bowl, a frypan, vegetable or chicken broth, a cauliflower, bacon, a stick blender, a few kale leaves, and a couple of links of spicy Italian sausage.

Trim away the leaves and hard stem from your head of cauliflower.

Here is the cauliflower chopped up to fit into a simple glass cooking bowl with a lid – nothing fancy. Add a quarter cup water to steam.

Put the lid on, and place into the microwave – about 20 minutes on high in our microwave.

Worried about microwave cooking? Don’t be – read about it here: Microwave Oven Safety – A Special Investigative Report

Or, steam until soft on the stovetop.

While the cauliflower is cooking / steaming I have cooked and chopped up the bacon and browned the spicy Italian sausages.

I’m also preparing a quart or so of broth – I prefer the flavor of chicken broth, but feel free to use whatever you prefer.

When the cauliflower is cooked it will be soft to your fork – it’s ready to blend easily now.

Just add the cooked cauliflower to the broth…

And blend until very smooth and free of any lumps (unless you like lumps!) If it seems too thick, add a little water until it is “just right.”

You might want to leave it just a little thick for now, since you can always make a final adjustment before you serve the finished Zuppa.

Now that the sausage has cooled a bit I have chopped it up ready to add to the pot. These pieces are thumbnail sized – you may like them smaller or larger – it’s your Zuppa!

So, we’ll add the chopped bacon,

And add the chopped sausage. The pot can be put on a burner at low to medium heat now and brought to a very low boil.

While the pot is heating we’ll ready some kale for a very quick trip through the frying pan. These are baby kale leaves – I didn’t have any mature kale. You could also use spinach or another green if you prefer – the variety of green is not critical!

Our frying pan is getting a workout today – the baby kale is in there just long enough to wilt it and warm it a bit.

Then, into the pot with everything else, and stir.

And there you have it – a satisfying Zuppa Tuscano, ready to serve!

This recipe should make enough for 4 to 6 servings, or more if you want to stretch it out with a little more water.

Feel free to add a sprinkle of grated Parmesan cheese over the top for extra special flavor.

No need to tell that it’s made with cauliflower and not potato – it is so delicious that no one will care!

The follow-up to Dr. Myatt’s Muffins

Dr. Myatt recently revealed her recipe for Dr. Myatt’s Muffins – the tasty, heart-healthy, high-fiber, low carbohydrate treat that can be enjoyed guilt-free and cooked in 90 seconds in a microwave oven.

Myatt Muffins are a hard act to follow! But follow it we have…

Work has continued tirelessly here at the Wellness Club Culinary Research Laboratory (also known as Dr. Myatt’s kitchen) and we are proud and pleased to announce that we have developed a similarly tasty, low-carb, high fiber, guilt-free substitute for bread and English Muffins.

That’s right, now you can enjoy a sandwich, or a burger bun, or eggs Benedict, or a toasted English muffin even when you are on a strict low-carbohydrate diet!

Not only that, but this recipe is so high in fiber that your gut will love you – one of these and one Dr. Myatt’s Muffin each day is certain to give you “Happy Bowel”!

So, on to the recipe for Dr. Myatt’s Bread:

Dry Ingredients: (put in one bowl)

• 2 tablespoons flax seed, milled (ground) fine
• 2 heaping tablespoons Organic India Psyllium (it MUST be Organic India brand to work properly – we have not found any substitute that works as well. Most psyllium is ground far too fine and has a slightly harsh, bitter taste!)
• 1 ½ teaspoon baking powder (I use the “no aluminum” kind from the health food store)
• 1 packet (or 1 teaspoon) of stevia powder (optional – we like it fine without)

Wet Ingredients: (use another bowl)

• 1 egg
• 2 to 2 1/2 tablespoons water (more water makes a “fluffier” bread that will rise more)

Directions

• Mix dry ingredients
• Mix egg and water
• Combine and mix the dry ingredients and egg & water in a small flat-bottomed microwaveable dish or container – we use a square-shaped container for “bread” and a round, flat-bottomed container for “English Muffins”. Mix for about 15 seconds but do not over-mix.
• Allow to “rise” for a few moments.
• Microwave on high for 3 1/2 minutes.
• Remove from microwave (Careful – HOT!) and allow to cool for a few moments in the cooking dish.
• Remove carefully from cooking dish and allow to finish cooking undisturbed for another minute or two to reach maximum fresh-baked goodness.

Makes 2 servings – use a bread knife to make 2 (or even 4) slices. It is best if toasted and buttered.

Nutrition Facts:

Makes two servings. Per one serving:

calories: 127
protein: 3 g
carbohydrates: 10.2 g
fiber: 9 g
effective carbohydrates: 1.2 g

Tip: We make up this bread mix in bulk – 20 servings at a time. Here is the recipe for the bulk mix Dry Ingredients as we use it:

• 200 grams flax seed, milled (ground) fine
• 140 grams Organic India Psyllium (it MUST be Organic India brand to work properly – we have not found any substitute that works as well. Most psyllium is ground far too fine and has a slightly harsh, bitter taste!)
• 60 grams baking powder (I use the “no aluminum” kind from the health food store)

Mix all ingredients together very well – and then stir and mix some more to be sure!

We store this mix in a large screw-top container. We don’t bother keeping it in the freezer as we make bread daily with it and it doesn’t have time to go bad.

When making bread from this mix we use 40 grams of mix to 3 1/2 to 4 tablespoons water and one large egg. Try using a 60 CC scoop as is found in your container of MRM whey protein – 2 of these scoops is very close to 40 grams of mix.

You may need to experiment with the amount of water – more water is needed if your bread mix is too dense or not rising enough, less is needed if it is too moist after cooking.

You may need to adjust the cooking time slightly – all microwave ovens are slightly different in power. A well-cooked bread will be light and fluffy, not sticky and wet – but if over-cooked it can become dry and tough.

For a baking dish you may want to try a 4 to 6 inch “pyrex” style flat-bottom round bowl for a muffin-like shaped bread or a 4 to 6 inch square or rectangular “pyrex” style flat-bottom container for a more “bread-like” shape. These glass bowls and containers are usually available at your supermarket or kitchen store as storage containers for leftovers…

When I make a bread I put the water and egg into the container I’ll be cooking with, mix (beat) well, and then just add my 2 scoops of dry mix and stir quickly until well-mixed – then, let rise a minute, and into the Microwave for 3 1/2 minutes on high.

Do try to remember to rinse the bowl promptly after removing the cooked bread from it – this will make clean-up much easier!

Making Myatt Bread: A Pictorial.

1.) The main ingredients:

Rumford baking powder

Whole Flax Seed

Organic India Psyllium

2.) The “wet” ingredients:

One Egg

Water – 2 to 2 1/2 tablespoons, or about 1/4 cup, or 60 to 70 ml. – however you prefer to measure it.

3.) The main “tools” that you’ll need:

A steep-sided glass bowl, about “English Muffin” or “Hamburger Bun” size.

A fork – for mixing.

Measuring spoons.

4.) Put 2 tablespoons whole flax seed into your grinder – we use a simple and inexpensive electric coffee grinder.

5.) Grind your flax until it is finely ground – it takes 10 to 15 seconds in our grinder. It will look like this when it is ground.

6.) Measure and mix the Organic India psyllium and the Rumford baking powder together with the ground Flax Seed in a convenient small bowl – it will look like this whan all mixed together. Be sure it is really well mixed!

7.) Add an egg (a large or extra-large egg please) and 2 to 2 1/2 tablespoons of water to the bowl that you are going to cook your bread in. You may need to experiment with the amount of water a little bit – if your bread is difficult to get mixed or turns out too dense or dry, try a little more water.

8.) Use the fork to briskly mix the egg and water together – chefs call this “whisking.” You are done when it is all the same color and consistency – maybe 10 or 15 seconds of brisk or vigorous stirring / whisking / beating (whatever you want to call it).

9.) Now, drop in your dry ingredients.

10.) Stir all together to mix thoroughly – no wet spots or dry spots. It usually takes 10 to 15 seconds of stirirng here… If you stir too much you will knock the “rise” out of the bread and it will cook up very dense and flat – so don’t over-do it!

11.) Into the microwave it goes! You can allow it to rise for a few moments if you wish, but we have found here that this is not really necessary – it will rise while it is cooking.

Worried about the dangers of using a microwave oven? Read our report here: Microwave Oven Safety – A Special Investigative Report

12.) We cook for 3  1/2 minutes on high in our 1000 watt microwave – your mileage may vary. Try 3 to start, and you can increase to 3 1/2 or 4 minutes, or whatever is needed. If the bread is “doughy” or sticky or not cooked all the way through, you need more cooking. If it is hard or dry, you need less cooking.

13.) Done cooking and out of the oven – upside-down on a convenient wire rack. (Careful! – It’s HOT!) The bread will usually drop out of the bowl all by itself in a minute or so. If not, a gentle shake or maybe a little encouragement with a fork will get it free from the bowl. The wire rack allows it to dry – so it won’t have any soggy spots.

14.) Here is our bread – out of the bowl and drying on the wire rack. You don’t have a small wire rack like that? Try using the rack in your oven, or your toaster-oven, or whatever you have. Or try a local thrift store – they will probably have one for next to nothing. Or a kitchen supply store… Use your imagination!

Let your bread dry for at least a few minutes – it you try to cut it too soon you’ll just tear it up. I’ll often make a bread in the morning and let it dry until lunch-time – the drier it is the easier it slices!

15.) Using a serrated bread knife I like to carefully cut the bread into 4 slices – just perfect to make two sandwiches. To keep it from crumbling as you cut, try cutting almost half-way, then turning the bread a bit to complete the cut.

16.) We like it best toasted – and Dr. Myatt loves a slice toasted, buttered, and with her special low-carb jam on it.

(You’ll thank me later!)

This is an AMAZING muffin recipe; high in fiber, Essential Fatty Acids, phytonutrients and TASTE and low in calories and effective carbohydrates. They are also gluten-free. The most amazing part of all is that they take just 2 minutes in the microwave to “bake.”

“Try ‘em you’ll like ‘em”! (And your skin, bowels, eyesight and a whole lot else will thank you for the super nutrition). Did I mention that these are delicious and don’t taste like a “health muffin” at all? Heck, you can even get your kids to eat these if you don’t mention that they’re super-healthy!

Myatt Muffin™

Dry ingredients:
(mix together in one bowl)

• 2 TBS. freshly ground flax seed
• 2 TBS. psyllium husk powder from Organic India Psyllium (it MUST be Organic India brand to work properly – we have not found any substitute that works as well. Most psyllium is ground far too fine and has a slightly harsh, bitter taste!)
• 1 heaping TBS. Maxi Fiber
• 1 scoop Red Alert
• 1 tsp. cinnamon
• 1 tsp baking powder (I use the “no aluminum” kind from the health food store)

Wet ingredients:
(mix together in the bowl or cup that you’ll use to bake your muffin)

• 1 egg
• 3 to 4 TBS. water (adjust amount for best results)
• 1/8 cup fresh or frozen blueberries (optional)

Directions:

Stir dry ingredients with a fork until blended.

Stir wet ingredients with a fork until blended.  Add blueberries to water / egg mix if using and stir again.

Add dry ingredients to wet and stir about 20 seconds until combined – do not over-stir. This will get “fluffy” because of the baking powder. Allow to rise undisturbed for one minute.

Cook on high in the microwave oven for 2 minutes. Remove from microwave (Careful – HOT!), allow to cool for a few moments and then tap out onto a breadboard and allow to cool undisturbed for two minutes before eating – this allows your muffin to reach it’s peak of fresh-baked goodness. Share with a friend or spouse (makes two servings) or save the other half for later in the day.

Nurse Mark baking hint: I like to use a Pyrex #508 measuring cup to mix and bake my muffins in – it is only graduated to measure 1 cup, but actually holds about 2 cups – a perfect size for cooking muffins.

Each serving contains:

Servings Per Recipe: 2 (blueberry variety)
Calories: 155
Total Carbs: 17.5 g
Dietary Fiber: 12.5 g
Effective carbs: 5
Protein: 3 g (or 14 grams if MRM brand whey is used)

Variations:

PLAIN MUFFINS: Simply omit the blueberries – or you can substitute crushed walnuts or another low-carb nut, berry or fruit – Be creative!

CHOCOLATE BROWNIE: Omit the blueberries and add 1 TBS. organic, unsweetened cocoa powder. Let muffin rise in the bowl or cup, then stir again to “knock it down” for a denser, more brownie-like consistency when cooked.

“FULL MEAL DEAL” (With Whey powder): add 1 scoop whey protein to any variation and have a complete meal per serving! OR mix one scoop of MRM vanilla whey with a small amount of water and enjoy as a low-carb, high protein “frosting” on your muffin.

AS A DESSERT: Make any of these in a flat-bottomed bowl, allow it to cool without removing it from the bowl, sprinkle on a few crushed walnuts or berries, top with a little heavy cream or whipped cream (read the label to be sure it is low carb!), and enjoy a sinfully good low-carb, high-fiber dessert dish!

This isn’t “just” a muffin, it’s a complete meal of highly nutritious food disguised as a muffin. Enjoy!

Take THAT, Starbucks!

Nurse Mark’s Helpful Hints: Why not make up your muffin mix in 20 serving batches, in advance – what a time-saver to be able to just scoop out your ready-to-go dry mix whenever you want to whip up a fresh muffin! View the how-to Bulk Muffin Mix video here.

Dr. Myatt Approved “Mashed Potatoes”

This simple recipe is perfect for those low-carb, ketogenic, Myatt Diet dieters who crave something like mashed potatoes for variety and to “fill up” on.”

Maybe because it is so simple and it is human nature to expect it to be complicated we occasionally have people that have trouble figuring it out.

So, here in words and pictures is our recipe for mashed potatoes made from cauliflower. It is very simple – do not try to make it complicated. There are only 3 ingredients: cauliflower, butter, and salt.

You will need:

• a stick blender
• a tall pitcher to blend in
• a covered microwaveable dish or bowl to cook / steam the cauliflower
• a microwave oven (or steam cook it on your stove-top)
• a large cauliflower
• a tablespoon of butter and a teaspoon of fine sea salt.

How to do it:

1. Get a big cauliflower.
2. Trim away the leaves and stem.
3. Put it into a microwave-safe bowl with a snug lid and cut it up so the lid will fit.
4. Add a splash of water – about a quarter of a cup – to make steam.
5. Place in the microwave and cook on high until the cauliflower is soft to a fork. Our microwave takes about 20 minutes to do this. (or steam on the stove-top until soft)
6. Put the cooked cauliflower into a tall pitcher.
7. Add a tablespoon or so of butter (NOT margarine!)
8. Add a teaspoon of salt – sea salt is best. The dirty looking salt is better than the bleached pure white salt.
9. Using an electric hand blender (AKA “stick blender) blend the cauliflower very well, until very smooth with no lumps. This might take a few minutes.
10. Serve and eat just like mashed potatoes.

Here is a picture of the pitcher and the blender that I use – the pitcher is cheap plastic – but it is tall and fairly narrow – this will help to keep things from splattering when you blend.

Do NOT try to blend in a low bowl – that will be very messy!

Our blender is a cheap single-speed Braun – they can be had very inexpensively at WalMart, Target, and other department stores:

Trim away the leaves and hard stem

Here is the cauliflower chopped up to fit into a simple glass cooking bowl with a lid – nothing fancy. Add a quarter cup water to steam.

Put the lid on, and place into the microwave – about 20 minutes on high in our microwave.

Worried about microwave cooking? Don’t be – read about it here: Microwave Oven Safety – A Special Investigative Report

Or, steam until soft on the stovetop.

Once cooked (soft to a fork) just dump the cooked cauliflower into the pitcher, add butter and salt, and start blending.

In a few minutes (about 5 minutes of blending with our little stick blender) it will be nice and smooth, with no lumps – just like mashed potatoes!

Then put it into a bowl and serve it.

Try not telling anyone that it is cauliflower and not potato – many people will never know the difference and will just think that it’s delicious!

Add a little butter and salt to taste and enjoy!

Most gravy is high carbohydrate as it is thickened with flour or starch or both. Butter is your friend – a true health food! If you find a “low carb” gravy be sure to read the label carefully – things are not always what they seem!

Margarine is nasty – it is chemically modified vegetable oil that is very inflammatory.