Cauliflower Mexican “Rice”

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Need a keto-friendly side for those chicken enchilada zucchini boats or Keto Tacos. You’ll love this Mexican “rice” made from cauliflower. It completes the meal and is super tasty.

Ingredients

 

  • 4 Cups Cauliflower Rice
  • 1 Tablespoon Olive Oil
  • 1/2 Cup Finely Diced Onion
  • 1 Medium Diced Roma Tomato
  • 1 Minced Jalapeno (No seeds)
  • 2 Garlic Cloves, (1 tsp Minced)
  • 2 Tablespoons Tomato Paste
  • ½ Teaspoon Cumin
  • ¼ Teaspoon Paprika
  • ¼ Teaspoon Cayenne Pepper
  • 1 Teaspoon Sea Salt
  • Freshly Ground Black Pepper, To Taste
  • Fresh Chopped Cilantro

mexican rice

Directions

  1. Heat olive oil in a large skillet over medium-high heat.  When hot, add the onions  and sauté until just tender, about 2-3 minutes.
  2. Add the garlic, tomato, jalapeno and cauliflower rice, sauté until the cauliflower is just tender, about 2-3 minutes.
  3. Add the cumin, paprika, cayenne, salt, pepper and tomato paste.  Stir to evenly coat the vegetables and cook for 1 minute or until heated through.
  4. Add fresh chopped cilantro and serve.

 

 

Chicken Enchilada Zucchini Boats

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We’ve had a few requests from people for some dairy-free, keto-friendly recipes. This one is super easy to modify to be dairy free by simply not adding cheese or sour cream as a topping. To keep your fat content high, add in extra avocado. To keep carbs down, omit tomatoes. There are many ways to modify this to fit your macros. These are easy to make and taste delicious!

Ingredients

  • 2 Cups Cooked, Shredded Chicken (About 1 lb)
  • 4 Medium Zucchini
  • 2 Tbsp Olive Oil (1 for the Zucchini, 1 for the Sauce)
  • 1/2 Cup Finely Chopped Yellow Onion
  • 2 Cloves Garlic (1 Tsp Minced)
  • 15 oz Can Tomato Sauce
  • 2 Tbsp Taco Seasoning (No Sugar Added)

Toppings (Optional)

  • Shredded Cheese (Omit for dairy free)
  • Diced Tomatoes
  • Fresh Chopped Cilantro
  • Full Fat Sour Cream (Omit for dairy free)
  • Avocados
  • Jalapeños

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Directions

  1. Preheat oven to 400 degrees.
  2. Cut thick end off zucchini. Using a spoon, scoop centers from zucchini, leaving about 1/4-inch rim to create boats.
  3. Brush entire zucchini with olive oil and place into baking dish.zucchini-boats.jpg
  4. Bake about 20 – 25 minutes, until tender.
  5. Meanwhile, heat 1 Tbsp olive oil in a medium saucepan over medium-high heat.
  6. Add onion and saute 3 – 4 minutes until soft. Add garlic and saute 30 seconds longer.
  7. Pour in tomato sauce and 2 Tbsp taco seasoning. Bring to a light boil, stirring frequently. Reduce heat to low and simmer 5 minutes, stirring occasionally.
  8. Stir in shredded chicken.
  9. Remove zucchini from oven and spoon chicken mixture into zucchini boats. Sprinkle tops with desired toppings.

Feel free to leave requests for recipes in the comments.

Zesty Lemon Fat Bombs

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Need a refreshing, frozen treat during the Summer heat? These fat bombs taste like frozen lemonade and are a great way to increase your fat stats in your macros.

Ingredients

  • 1 Cup Coconut Oil, Melted
  • Zest of 1 Medium Lemon (About 2 1/2 Tsp)
  • Juice of 1 Medium Lemon (About 1/4 Cup)
  • 2 Tblsp Confectioners Serve

Directions

  1. Zest medium lemon.
  2. Juice medium lemon.
  3. Melt coconut oil in medium microwaveable bowl.
  4. Add lemon juice, lemon zest and swerve to coconut oil and mix until smooth.
  5. Spoon 1 tablespoon of mixture into silicon mold, while stirring up from the bottom before each scoop.
  6. Freeze 30 mins to an hour.
  7. Transfer fat bombs to air tight storage container and store in freezer or fridge.

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Nutrition Information

Total Calories . . . . . . . . . . . . . . . . . 81

Fat Calories . . . . . . . . . . . . . . . . . .  80

Net Carbs . . . . . . . . . . . . . . . . . . . . 0.1  g

Protein . . . . . . . . . . . . . . . . . . . . . .  0.03 g

% Fat . . . . . . . . . . . . . . . . . . . . . .  99.2%

Keto Fat Head Pizza

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For the past few months we have been eating cauliflower pizza. And while it was delicious, we have found a different crust we actually like better. Fat Head Pizza! It is mozzarella cheese based and the texture is better and it is easier to hold like a regular piece of pizza. Let us know what you think!img_0499.jpg

Ingredients

  • 1 1/2 Cups Shredded Mozzarella Cheese 
  • 2 Tbsp Cream Cheese 
  • 2 Large Eggs 
  • 1/3 Cup Coconut flour
  • Italian Seasoning to Taste

Directions

  1. Preheat oven to 425° F. Line baking sheet or pizza pan with parchment paper.
  2. Beat 2 eggs in small bowl and set aside.
  3. Combine shredded mozzarella and cream cheese in a large microwaveable bowl. Microwave** for 90 seconds, stirring halfway through. Stir again at the end until mixed well.
  4. Stir in the beaten eggs and coconut flour. Mix until a dough forms. *If the dough becomes hard before fully mixed, you can microwave for 10-15 seconds to soften it.
  5. Place dough onto lined baking sheet. Using a rolling pin or greased spatula, spread the dough about 1/3 to 1/4″ thickness.IMG_0495
  6. Use a fork to poke lots of holes throughout the crust to prevent bubbling.
  7. Bake for 6-8 minutes or until small brown spots start to appear throughout. *Poke more holes in any places where you see bubbles forming. IMG_0496
  8. Dress pizza with desired toppings (i.e. pizza sauce, cheese, meats, veggies). Return to oven 9-10 minutes depending on toppings added. Bake until cheese starts to bubble.IMG_0498

**If you don’t want to use the microwave, use a double broiler to melt the cheese and cream cheese together instead. Boil water in a saucepan, then place the cheese mixture in a metal bowl resting over the edges of the saucepan. Melt the cheese without burning it, stirring frequently.

Keto Karmel Apple Bread

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This Keto Karmel Apple Bread is so delicious and has an amazing texture. The bread alone is keto-friendly, paleo and dairy-free. The optional caramel sauce contains dairy, but remains keto-friendly. The chunks of apple and pecans are perfect in this bread. And the keto karmel sauce is the oh-so-perfect topping to make this bread decadent while making your mouth water and craving more!

Ingredients

APPLE BREAD:
  • 2 Cups Almond Flour
  • 1 Tablespoon Coconut Flour
  • 1 Teaspoon Ceylon Cinnamon
  • 1 Teaspoon Baking Soda
  • ¼ Teaspoon Himalayan Salt
  • 1/2 Cup Confectioners Swerve
  • ⅓ Cup Full Fat Coconut Milk
  • 4 Tablespoons Coconut Oil, Melted
  • 2 Eggs
  • 1 Teaspoon Apple Cider Vinegar
  • ½ Teaspoon Vanilla Extract
  • 91 Grams Finely Sliced (about ⅛-inch thick) Green Apple (almost 1 cup full or 1 small apple).
  • ⅓ Cup Pecans, Finely Chopped
CRUMB TOPPING:
  • 3 Tablespoons Almond Flour
  • 2 Teaspoon Coconut Oil, Melted
  • 1/4 Teaspoon Ceylon Cinnamon
KETO KARMEL
  • 4 Tablespoons Grass-fed Butter
  • 4 Tablespoons Heavy Cream
  • 1 Pinch Himalayan Salt
  • 1 Teaspoon Confectioners Swerve 
  • 1 Teaspoon Carmel Flavored Sugar-Free Syrup
    *Optional: Use 1/4 tsp caramel flavored liquid stevia instead of swerve and syrup

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Directions

  1. Preheat oven to 350°F. Grease one regular-sized bread pan or 2 mini loaf bread pans with coconut oil, and line it with a piece of parchment paper. Cut the paper to fit lengthwise, leaving enough excess on the edges to grab.
  2. In a large mixing bowl, mix together dry ingredients: almond flour, coconut flour, Ceylon cinnamon, baking soda, Himalayan salt and Confectioners Swerve.
  3. In a separate mixing bowl, combine wet ingredients: coconut milk, coconut oil, eggs, apple cider vinegar and vanilla extract.
  4. Pour wet ingredients into dry ingredients mixing bowl and gently fold together.
  5. Mix sliced apples and pecans into bread mixture.
  6. In a small bowl, combine all ingredients for crumb topping: almond flour, coconut oil and Ceylon cinnamon.
  7. Pour batter into the prepared loaf pan.
  8. Sprinkle crumb topping  and 1 tablespoon chopped pecans on top of bread.
  9. Bake for 30 minutes, then cover bread with aluminum foil and bake until a toothpick inserted into the center comes out clean, about 20 more minutes. Total baking time should be approximately 50 minutes.
  10. Keto Karmel: Melt the butter in a small pan on medium to medium-low and let it cook until golden brown. Pour in heavy cream and stir until combined. Lower the heat and simmer for a couple minutes. Add pinch of salt. Add swerve and carmel-flavored, sugar-free syrup or carmel-flavored liquid stevia. Mix until smooth.
  11. Carefully remove bread from pan while still warm by lifting edges of parchment paper. Drizzle keto karmel over the top before serving.

Nutrition Information (Bread Only, Makes 10 slices)

Total Calories . . . . . . . . . . . . . . . . . 279

Fat Calories . . . . . . . . . . . . . . . . . .  225.6

Net Carbs . . . . . . . . . . . . . . . . . . . . 3.6  g

Protein . . . . . . . . . . . . . . . . . . . . . .  8.1 g

% Fat . . . . . . . . . . . . . . . . . . . . . .  80.8%

Nutrition Information for Keto Karmel (10 Servings)

Total Calories . . . . . . . . . . . . . . . . . 60.4

Fat Calories . . . . . . . . . . . . . . . . . .  60

Net Carbs . . . . . . . . . . . . . . . . . . . . 0.2 g

Protein . . . . . . . . . . . . . . . . . . . . . .  0.1 g

% Fat . . . . . . . . . . . . . . . . . . . . . .  99.3%

Keto Nutter Butters

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As we have mentioned before, there is a lot of controversy over whether or not peanuts are really keto-friendly. Yes, they are a legume. And yes, they are considered an inflammatory food. So, if you are trying to follow a strict ketogenic diet, you may want to substitute almond butter for the peanut butter. However, as we are in the maintenance phase of our ketogenic lifestyle, we occasionally eat peanut butter. Of course, we still only use no sugar added, natural peanut butter.

That being said…if you like nutter butters, you will love these keto nutter butters! We think they are better than the processed, packaged, full-of-sugar ones from the store. And definitely healthier!

nutter butter final

Ingredients

Cookies:
  • 1 Cup Natural, Sugar-Free Peanut Butter
  • 1/2 Cup Granulated Swerve
  • 1 Egg
Filling:
  • 1/4 Cup Grassfed Butter, Room Temp
  • 1/4 Cup Natural, Sugar-Free Peanut Butter
  • 1/2 Cup Confectioners Swerve

Instructions

  1. Preheat oven to 350 degrees.
  2. Line baking sheet with parchment paper.
  3. Stir the cookie ingredients together in mixing bowl until smooth.
  4. Scoop out 1 inch balls of cookie dough, form the cookie dough ball into a log shape and place on parchment paper.nutter butter dough
  5. Press back of a fork onto cookie dough and then press again from the opposite direction, to make the criss-cross pattern on top of each cookie.nutter butter fork mashed
  6. Pinch in both sides of each cookie slightly to make shape of a nutter butter.nutter butter shape dough
  7. Bake for 9 to 12 minutes and then let cool on the tray for 1-2 more minutes.nutter butter shaped dough
  8. For the filling, mix the butter and peanut butter in a bowl until smooth.
  9. Slowly add in confectioners Swerve and mix until smooth.
  10. Make sure cookies have cooled completely as they will fall apart if they are still hot. Spread the filling onto the bottom side of one of the cookies and then top it with another cookie to create a nutter butter sandwich.nutter butter added filling
  11. Store in the fridge and enjoy these delicious treats!

Nutritional Information (Makes 16)

Total Calories . . . . . . . . . . . . . . . . . 148.6

Fat Calories . . . . . . . . . . . . . . . . . .  115.3

Net Carbs . . . . . . . . . . . . . . . . . . . .  2.5 g

Protein . . . . . . . . . . . . . . . . . . . . . . 5.4 g

% Fat . . . . . . . . . . . . . . . . . . . . . .  77.6%

No Bake Keto Chocolate Almond Bars

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Looking for an easy dessert you don’t have to bake? These are the perfect answer. Loaded with good fats, these will help keep your macros on point.

Ingredients

Crust

  • 3/4 Cup Almond Flour
  • 3/4 Cup Unsweetened Shredded Coconut
  • 1/4 Cup Confectioners Swerve
  • 1 Cup Almond Butter
  • 2 Tbsp Coconut Oil

Topping

  • 2 Tbsp Almond Butter
  • 4 oz Unsweetened Bakers Dark Chocolate
  • 3 Tbsp Coconut Oil
  • 2 Tbsp Confectioners Swerve

no bake chocolate almond bars

Directions

  1. Grease 8×8 baking dish with butter
  2. In large bowl, combine almond flour, shredded coconut, and swerve
  3. Over medium-low heat, melt 1 cup of almond butter and 2 Tbsp coconut oil
  4. Add melted mixture to dry ingredients and mix well
  5. Press the mixture into 8×8 baking dish
  6. Over medium-low heat melt 2 Tbsp of almond butter, unsweetened bakers dark chocolate, 3 Tbsp coconut oil and 2 Tbsp confectioners Swerve
  7. Once melted, pour the chocolate over the almond butter mixture and spread evenly over entire mixture
  8. Refrigerate 2 hours
  9. Cut into 25 bars and store in refrigerator
  10. Enjoy!

Nutrition Information (Makes 25)

Total Calories . . . . . . . . . . . . . . . . . 167

Fat Calories . . . . . . . . . . . . . . . . . .  133

Net Carbs . . . . . . . . . . . . . . . . . . .  1.5 g

Protein . . . . . . . . . . . . . . . . . . . . .  4.1 g

% Fat . . . . . . . . . . . . . . . . . . . . . . 79.6%

Italian Rollups

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We made these for our cooking demonstration last week and they were a huge hit. You can dip them in vinegar and oil. Just make sure you use a low carb vinegar. Many balsamic vinegars are full of sugar. We added just a pinch of Italian seasoning to our vinegar and oil mixture.

Ingredients

  • Mortadella
  • Genoa Salami
  • Capicola (aka Capocollo)
  • Pepperoni
  • Provolone
  • Avocado Mayo
  • Shredded Lettuce
  • Peppers (We use banana and roasted bell peppers)

meat order

 

Directions

  1. Place 1 slice of largest meat onto plate or parchment paper
  2. Place remaining 3 slices in descending size order (as shown in picture)
  3. Place provolone at the bottom lined up with bottom edge of pepperoni
  4. Spread desired amount of avocado mayo over meat and cheese
  5. Place small amount of shredded lettuce and peppers at bottom border of provolone
  6. Starting from bottom edge of meat and cheese, roll up
  7. Use toothpicks to hold in place

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These are great to take to work for lunch or to serve at a party.

Keto Cauliflower Pizza

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Who doesn’t love pizza?! And we love this Keto Pizza! One thing to note when making keto pizza is the carbs in the sauce. Most pizza sauces are full of sugar. We found one with only 2 net carbs…RAO’s Homemade Pizza Sauce. (See picture below.)

keto pizza

Ingredients

Pizza Crust

  • 1 Head Raw Cauliflower, Riced or 1 Pound Steam-in-Bag Cauliflower Rice
  • 1/2 Cup Shredded Mozzarella Cheese
  • 1/2 Cup Shaved Parmesan Cheese
  • 1 Large Egg
  • 1 Tsp Italian Seasoning
  • 2 Tsp Minced Garlic
  • Salt and pepper to taste

Toppings (Optional)low-carb-pizza-sauce.jpg

  • Pizza Sauce
  • Mozzarella Cheese
  • Pepperoni
  • Canadian Bacon
  • Bacon
  • Sausage
  • Peppers
  • Mushrooms
  • Black Olives
  • Spinach
  • Any other Keto-friendly toppings of your choice

Directions

  1. Preheat oven to 425°F
  2. Steam cauliflower rice
  3. In a large bowl, mix the riced cauliflower, Mozzarella cheese, Parmesan cheese, egg, Italian seasoning, minced garlic, salt and pepper.
  4. Spread onto pizza pan to desired thickness (We like ours thin)
  5. Bake 12 to 17 minutes until starts to brown
  6. Remove from oven
  7. Spread desired amount of low carb pizza sauce around crust
  8. Sprinkle desired amount of mozzarella cheese over entire crust
  9. Add desired toppings
  10. Return pizza to oven and bake until cheese melts and begins to brown
  11. Remove pizza from oven, slice and enjoy

What are your favorite toppings or combinations for your keto pizza? Comment below.

Bacon-Wrapped Stuffed Chicken

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Bacon. It’s what’s for dinner! And it’s wrapped around chicken, stuffed with mozzarella and spinach. So good!

Ingredients

  • 2 Chicken Breasts (Boneless, Skinless)
  • 1/2 Tbsp Butter
  • 1 1/2 Cups Fresh Spinach
  • 2 Cloves Garlic (1 Tsp Minced)
  • ½ Cup Shredded Mozzarella Cheese
  • Bacon (about 3 pieces per breast)

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Directions

  1. Preheat oven to 400 degrees F
  2. Line a baking sheet with tinfoil*
  3. Saute garlic in butter about 1 minute
  4. Add in spinach and cook until wilted
  5. Butterfly or pound out 2 chicken breasts until  thin
  6. Place half of spinach mixture and desired amount of mozzarella onto half of chicken breast
  7. Roll chicken up over the mixture tightly and hold in place
  8. Wrap bacon around chicken and use toothpicks to hold in place
  9. Place onto tinfoil-lined baking sheet
  10. Bake 30-45 minutes
  11. If you desire crispier bacon, broil on high until desired crispiness

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*Tip: If you want your bacon crispy on the bottom, use a cooking rack that fits inside the cookie sheet. If you don’t have a cooking rack, make sure you use tinfoil to line the cookie sheet. Not only does it help crisp the bacon, it also makes cleanup easier.