Showing posts with label Recipes: Keto. Show all posts
Showing posts with label Recipes: Keto. Show all posts

Jul 12, 2017

Mexican Skillet Cauli-Rice (Low Carb, Keto, LCHF Recipe)

low carb, keto, LCHF recipeThe first time I served this dish to my family, nobody had any idea I was sneaking them veggies. In fact, my husband was perplexed, thinking I was eating rice (a definite no-no because of my diabetes). I giggled like a little girl. "Nope!" I said. "There's no rice in this dinner. That, my dear, is cauliflower."

Now, I've tried quite a few cauliflower-masquerading-as-something-else recipes, and most of the time, I haven't been impressed. But cauliflower as a rice substitute? Perfect!

I make my own cauli-rice from fresh cauliflower, but if you prefer, you can now buy riced cauliflower in the freezer section of most grocery stores. (Just be sure to read the label for questionable, added ingredients.) One thing I haven't tried is using frozen cauliflower to make cauli-rice. I'm learning frozen is usually less expensive than fresh, and often has a more mild flavor suitable for cauliflower substitute recipes; but I'm not sure how well it will rice. If you try it (or already do it), please leave a comment, and I will update the post with opinions on how well it works!


To make your own cauli-rice: Quarter a fresh cauliflower and cut away the core and the bigger parts of the stems. Pop chunks of the cauliflower florets into the food processor (with the grater attachment in place), or simply chop the cauliflower florets finely with a knife until it has the appearance of rice. I usually rice several heads at one time and pop the results in the freezer for later use.



https://sites.google.com/site/proverbs31womanprintables/mexican-skillet-cauli-riceMexican Skillet Cauli-Rice Recipe


1lb. ground beef
1/2 small onion, chopped
1/2 large green bell pepper, chopped
1 batch taco seasoning (see below)
1 cup no-sugar-added tomato paste
Cauli-rice from 1 cauliflower head (or about 24 oz. of pre-riced cauliflower)
1/2 cup beef broth
2 cups shredded Cheddar and mozzarella cheese

1. In a large skillet placed over medium high heat, cook the ground beef until no longer pink. Add the onion and green pepper and cook until tender. Add the taco seasoning, mixing well.




2. Add the tomato paste, cauli-rice, and broth, stirring well to mix. Bring to a simmer. Reduce the heat to medium and cook until cauli-rice softens (about 5 minutes for fresh cauli-rice, or about 9 for frozen).

3. Sprinkle cheese over the mixture and serve. Add sour cream, green onions, and other toppings, if desired, but add them to the carb count.

Makes about 5 servings. Estimated nutrition, according to SuperTracker: 227 calories; 18 g. protein; 10.2 g. carbs; 3 g. fiber;13 g. fat.


DIY Taco Seasoning
Not only is it cheaper to mix your own taco seasoning, but it makes all the dubious ingredients in ready-made spice mixes (like flours and preservatives) something you can easily avoid.

2 teaspoons chili powder
1 teaspoon cumin
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
1/2 teaspoon red pepper flakes
1/4 teaspoon oregano



Jun 29, 2017

"Unbreaded" Parmesan Chicken Tenders Recipe - ZERO Carb!

Low carb, keto, ketogenic, LCHF recipe zero carbs
Whenever I find a chicken recipe my family loves, I'm pretty proud of myself. And whenever my family says they like the low carb, keto version of a recipe better than the high carb version, I'm even more happy. Such is the case with my "Unbreaded" Parmesan Chicken Tenders.

These babies are not only tender, but so flavorful! Who needs breadcrumbs or flour?? Not us! I also love that this meal comes together without much work; all it needs is a simple vegetable on the side and viola! you've got a truly healthy meal.

Money Saving Tip: Yes, this recipe calls for chicken tenders, but I recommend you buy frozen chicken breasts instead. Let them thaw, then cut them into smaller, chicken tender-sized pieces. It's easy, doesn't take much time, and saves money.

Another Note: Although the cheese I used to calculate nutritional information on this chicken dish claimed to be ZERO CARBS (yay!), all dairy has a small amount of carbohydrates. Food manufacturers are allowed to indicate the carbohydrates in any given food are zero if the serving size has less than 1 carb. So do bear this in mind if you're diabetic or carefully counting carbohydrates.

https://sites.google.com/site/proverbs31womanprintables/-unbreaded-parmesan-chicken-tenders

"Unbreaded" Parmesan Chicken Tenders Recipe


2 lbs. chicken tenders
1 cup grated Parmesan cheese
1 tablespoon dried oregano
1 tablespoon paprika
1 teaspoon garlic powder
1 teaspoon fine sea salt
1/2 teaspoon pepper
pinch of cayenne pepper (optional, but recommended)
1/2 cup butter





1. Preheat the oven to 350 degrees F. Line two baking trays with parchment paper and set aside.

2. In a pie plate or shallow casserole dish, stir together the cheese, oregano, paprika, garlic powder, salt, pepper, and cayenne. Set aside.

3. In another pie plate or shallow casserole dish, melt the butter in the microwave. (Or, if you prefer, melt in a small saucepan on the stove, then transfer to the pie plate.)

4. Dip each piece of chicken in the butter, coating both sides, then dip t in the cheese mixture, well covering all sides of the chicken. Place chicken pieces on the prepared baking tray.

5. Bake for 20-30 minutes, or until the chicken reaches an internal temperature of 165 degrees F.

Estimated Nutrition, according to SuperTracker; per piece of chicken: Carbs 0 g.; protein 17 g.; fiber 0 g.; fat 10 g.; calories 160.


 

Jun 5, 2017

Crazy Easy No Sugar Chocolate Peanut Butter Bites

Here's a recipe I think everyone can agree is healthier than that certain famous peanut butter candy - and delicious, too. There are tons of copycat recipes for that famous brand, and even many no-sugar and keto-friendly adaptations. But I wanted to make something simple. I wanted to make something without any added sweetener. And I wanted a treat - a fat bomb - that would satisfy me. Here's what I whipped together. And now my only problem is they are so yummy, I'm tempted to sit down and eat them all!

Those of you eating carby foods will, I hope, appreciate this as a good alternative to sugar-laden candy. Each piece is only about 9 calories. But those of you in the low carb or keto world will also enjoy this treat as a dose of fat that will keep you filled up and satisfied until your next meal. In fact, if you want to make this recipe even fattier, you can easily do so by simply adding more coconut oil.

Do we miss the sugar from that famous brand? Nope. Even my sugar loving kids beg for these babies.

And by the way, this recipe also proves you don't need to buy special fat bomb making molds. My sis-in-law actually recommended an ice cube tray, which most of us still have laying around somewhere or can buy for a buck at Walmart. It works perfectly for this recipe.




https://sites.google.com/site/proverbs31womanprintables/crazy-easy-chocolate-peanut-butter-fat-bombsCrazy Easy Chocolate Peanut Butter Fat Bombs

Note: I used Lilly's dark chocolate chips, which are lightly sweetened with Stevia. You could also use a chopped up Lilly's chocolate bar, or any other no sugar, low carb candy bar you prefer. Many health food stores carry Lilly's; if not, Vitacost has the best online price I've seen. And hey, place your first order with them, though this link, and you'll get $5 off your order!)






6 oz. Lilly's dark chocolate chips
2 teaspoons coconut oil
Natural, no sugar added peanut butter (I used Adam's; you could also use other no sugar added nut butters.)

1. In a small saucepan placed over very low heat, melt the chocolate chips and coconut oil, stirring often until smooth.

2. Spoon about 1 teaspoon of melted chocolate into the bottom of one cube in an ice cube tray. It should make a rather thin layer of chocolate.

3. Put about 1 teaspoon of peanut butter on top of the chocolate.

4. Drizzle about 1 teaspoon of melted chocolate over the peanut butter.

5. Repeat until the chocolate is all used up. Freeze.

Makes about 17 cubes.

Approximate Nutrition per cube: 1.17 g. carbohydrates; 2.74 g. fat; 1.3 g. protein; .33 g. fiber; 9.15 calories. (I recommend you do your own calculations based on your ingredients and the size of your ice cube tray.)


May 11, 2017

Skillet Brussels Sprouts with Parmesan Sauce Recipe

I'm not afraid to shout to the world that I LOVE BRUSSELS SPROUTS! In fact, my whole family does - even my picky eaters. Because they are in season right now, I've been experimenting with new ways to eat them. That experimentation has resulted in this recipe (based on one found at PeaceLoveAndLowCarb) - which has turned into one of our absolute favorites. It's packed with delicious flavors. Yum!

Incidentally, if you're afraid of the sauce - which you shouldn't be - but if you are, feel free to omit it, and simply cook the Brussels sprouts in the pan, as directed. Of course, I would at least add butter on top afterward. Enjoy!

https://sites.google.com/site/proverbs31womanprintables/skillet-brussels-sprouts-with-parmesan-sauceSkillet Brussels Sprouts with Parmesan Sauce Recipe 


1 1/2 lbs. Brussels sprouts

6 bacon slices, cooked, drippings reserved (bacon is optional; if desired, substitute drippings with butter)
2 tablespoons butter   
1 tablespoon dried onion flakes
1/2 cup heavy cream
1/2 cup grated Parmesan cheese
3 garlic cloves, minced
Salt
Pepper
   
1. Prepare the Brussels sprouts by trimming the ends. Cut each sprout in half.

2. Place a large skillet over medium high heat and add the bacon drippings. Add the butter. Once the butter is melted, add the Brussels sprouts and onion flakes.

3. Saute, stirring occasionally until the spouts are well browned and can easily be pierced with a fork. (Parts of the sprouts will look black; that's good!) Remove from the heat.


4. In the meantime, create the sauce in a small saucepan: Pour the heavy cream, Parmesan, and garlic into the pan and place over medium heat. Season with salt and plenty of pepper.

6. Bring mixture to a boil, then reduce the heat to low. Allow to simmer and thicken, stirring occasionally. Pour sauce over Brussels sprouts and serve.

Makes about 4 servings. 

Estimated Nutrition, according to SuperTracker; Carbs 10 g.; fiber 3 g.; fat 25  g.; protein 12  g.; calories 303 g.


Apr 20, 2017

Perfect Pork Chops with Spicey Green Beans Recipe (Keto, LCHF, Paleo, Low Carb Recipe)

Keto, LCHF, Paleo, Low Carb RecipeThis post may contain affiliate links. All opinions are my own. Please see FCC disclosure for full information. Thank you for supporting this site!

 Is it scary for me to put the words "perfect" in the title of this recipe? Yeah, a little...'cuz you can't please everybody. But truly, this is the most perfect pork chop recipe I've ever eaten, and my hubby - who is super-picky about how his meat is cooked - feels the same way. And yes, I know the photos make this look like any other pork chop and green beans recipe. My photography skills are definitely lacking. But I do believe you will find the meat moist and highly tasty, and the green beans cooked thoroughly while still being crispy, with some excellent, spicy flavor.

Happily, this is a meal that's pretty quick to make, too, and fits with a variety of diet-lifestyles, including Paleo, keto (LCHF), and low carb. 

https://sites.google.com/site/proverbs31womanprintables/perfect-pork-chops-with-spicey-green-beans-recipe
Pan Fried Pork Chops with Sauteed Green Beans Recipe


For the green beans:
Green beans, stem ends removed
Sea salt
Black pepper
Garlic clove

For the pork chops:
Pork chops (bone-in is best)
Seasoned salt
Black pepper
Cayenne pepper
Bacon drippings
Butter

1. Place a pot of water on the stove over high heat. Once it comes to a boil, add the green beans. Immediately start timing 3 minutes.

2. When 3 minutes are up, drain the beans and plunge them into cold tap water. Allow to sit until step 6.

3. Season the pork chops, front and back, with a generous amount of seasoned salt, and pepper. Sprinkle lightly with cayenne pepper - unless you like a lot of hot spice, in which case, slather it on!


4
. Heat a large cast iron skillet over medium high heat, adding a rounded tablespoon of bacon drippings and 1 tablespoon of butter. Add the pork chops, working in batches, if needed. (If the fat "cooks away," add more butter to the next batch of chops.)

5
. Cook one side of the pork chops for about 3 minutes, then turn over. Cook the other side for about 2 minutes, or until a thermometer placed in the thickest part of the chop (nut not next to the bone) reads 145 degrees F. Remove from the pan, place on a platter, and put inside the oven. Do not turn on the oven's heat.
Allow to sit at least 5 minutes before serving. 

6
. In the meantime, pour the green beans into the same skillet used to cook the pork chops. Do not clean the skillet first; you want all those wonderful drippings that are still in the pan to help flavor the vegetables. If there's not much fat in the skillet, add a dollop of bacon drippings. Season the green beans with salt, pepper, garlic and s
auté until bright green.

Estimated Nutrition, according to SuperTracker; per one medium-sized (about 6 oz.) pork chop: calories 394; Carbs 0 g total; Protein: 24 g.; Fat: 46 g. Per 1 cup of green beans: calories 39; Carbs 9 g total; Protein: 2 g.; Fat: 0 g.

 

Apr 12, 2017

How to Make Lacto-Fermented Sauerkraut in a Mason Jar

Now is a great time to make homemade, DIY sauerkraut. It's healthier than store bought (because all those good probiotics are still in there, whereas most store bought sauerkraut is "dead" of probiotics), cheaper than store bought, and fun and easy, too. Here's my preferred method - which, incidentally, does not require any special tools. For written instructions, click here.





Mar 30, 2017

Keto Chocolate Frozen Icy Recipe - Low Carb, Sugar Free, LCHF

Low carb, Sugar free, LCHF
This post contains affiliate links. All opinions are my own. Please see FCC disclosure for full information. Thank you for supporting this site!

Since starting keto, I've had very few cravings. The fat is where it's at, people! Not only do healthy fats keep you feeling full, they help prevent cravings, too.* That said, at certain times (ahem!), I do still crave chocolate. Once, in desperation, I tried eating baker's chocolate with ZERO sugar in it. I won't do that again. Ick! There is also Stevia-sweetened Lilly's brand chocolate, which many people rave over, but I haven't gotten around to ordering any yet.

So one day, in desperation, I whipped up my own chocolatey creation. Not only did it turn out delish, but it totally knocked out my chocolate craving!  

You can vary the experience of eating this quick and easy dessert according to how long you keep it in the freezer. A short freeze will give it a very icy/slushy texture, whereas a longer freeze makes it hard (so you'll need to thaw it just a bit before serving.) Give it a try!

Chocolate Frozen Icy - keto, low carb, LCHF, and sugar free.

https://sites.google.com/site/proverbs31womanprintables/home/keto-chocolate-frozen-icyKeto Chocolate Frozen Icy Recipe

1 1/4 cup heavy whipping cream**
2 teaspoons real vanilla extract
4 teaspoon unsweetened cocoa powder
1 tablespoon stevia (I use Pyure)   

Only four ingredients!

1. Whisk all the ingredients together in a bowl.
Pour it all in and whisk.
2. Pour into three different, small ramekins, coffee mugs, or cute little ice cream dishes. Place in the freezer until the desired consistency is achieved.

* Whether you experience cravings on keto is really a matter of how you eat before you start keto. I was on a lower carb/sugar whole foods diet.








** Be sure to read the label on your heavy whipping cream (sometimes just called "heavy cream"). Some brands contain more carbs that others; choose a brand that says it has zero carbs. However, do note that it will have some carbs - the amount is just under 1 carb per serving, which means it doesn't require reporting on the label. 
Makes 3 servings. Estimated Nutrition, per serving, according to SuperTracker; calories 352; Carbs 7 g total; Protein: 2 g.; Fat: 37 g.


Mar 2, 2017

Cauliflower Chowder Recipe - Low Carb, Keto, LCHF, Instant Pot

Low carb, keto, LCHF, Instant Pot, Pressure Cooker
This post contains affiliate links. All opinions are my own. Please see FCC disclosure for full information. Thank you for supporting this site!

A few years ago, I posted a version of this recipe, which was a staple in our family, totally replacing potato chowder. (And yep, even my picker eaters who claimed to hate cauliflower loved it!)

Today, I've tweaked the recipe a bit to make it diabetic, low carb, and keto friendly. And I'll show you how to make it in the Instant Pot pressure cooker, if you prefer that to the stove top.




https://sites.google.com/site/proverbs31womanprintables/home/low-carb-cauliflower-chowder-recipeLow Carb Cauliflower Chowder Recipe 

4 bacon slices, cooked
2 tablespoons butter
1/2 large onion, diced
2 garlic cloves, minced
2 celery stalks, diced
2 carrots, diced (omit for diabetics)
1/3 cup almond flour*
4 cups beef or ham stock
1 cup heavy cream
1 cauliflower head, roughly chopped
1 bay leaf
Salt
Pepper


For the Stove Top:

1. Place a large Dutch oven or stockpot over medium high heat. Add the drippings from cooking the bacon. Add the butter and allow it to melt. Add the onion, garlic, celery, and, if using, the carrots. Saute, stirring often, until the vegetables are tender.



2. Add the cauliflower and bay leaf. Saute, stirring often, for about 4 minutes.


3. Add the almond flour, stirring until you cannot see it any more. A little at a time, stir in stock and cream. Stir constantly until thickened a little.




4. Bring mixture to a boil. Reduce heat and simmer until cauliflower is fork tender. Season to taste with salt and pepper. If you feel the mixture is too thick, add a little more cream. Chop up the bacon and sprinkle over the top of the chowder.

Other good toppings for this chowder include grated cheddar cheese and chopped green onions - but be sure to add them to your carb count.

Instant Pot recipe, low carb, keto, LCHF, diabetic

For the Instant Pot pressure cooker:

1. Place the drippings from cooking the bacon in the bowl of the Instant Pot. Add the butter and press the "Saute" button. Add the onion, garlic, celery, and, if using, carrots. Saute, stirring often, until the vegetables are tender.

2. Add the cauliflower and bay leaf. Saute, stirring often, for about 2 - 4 minutes.

3. Add the almond flour, stirring until you cannot see it any more. A little at a time, stir in stock and cream. Stir constantly until thickened a little. Season with salt and pepper.

4. Put the lid on the Instant Pot and lock it. On the "Manual" setting cook on "high pressure" for 5 minutes. Quick release the pressure.

5. Chop up the bacon and sprinkle it over the chowder.

Other good toppings for this chowder include grated cheddar cheese and chopped green onions, but be sure to add them to your carb count.

* You may reduce or omit the almond flour to reduce the carb count even further; however, the stew will be more soup-like.

Makes about 6 servings. Estimated Nutrition, per serving, according to SuperTracker; recipe with carrots: calories 396; Carbs 11 g total (7 g. net); Protein: 12 g.; Fat: 36 g.; Fiber: 4 g. Recipe without carrots: calories 388; Carbs 9 g total (6 g. net); Protein: 12 g.; Fat: 36 g.; Fiber: 3 g.