“Mock-uccino” – aka Keto {Sugar Free Frappuccino}

So… my single biggest leap when I decided to commit to keto was giving up my Frappucino addiction. I don’t crave them often anymore, but on a warm day I will think about it fleetingly. I decided to whip up my own last week.  The java chip was my jam – so this is what I made.

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Ingredients

1/4 cup coffee

1/2 cup heavy whipping cream

1/4 cup crushed ice

1.5 tbs cocoa powder

2-3 drops stevia drops (you may want more or less depending on your taste)

1/2 square dark chocolate (I prefer lindt 90%)

 

Directions

Place everything in a blender (like this one), blend until smooth. Top with whipped cream (I make my own). Enjoy!

 

Macros: Fat – 26g, Protein – 3g, Carbs – 4g (net, 6 total, 2 fiber)

Asiago Sun-dried Tomato Chicken “Pasta”

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Ingredients

  • 1/2 tsp xanthan gum
  • 1/2 cup sundried tomatoes
  • 1 large spaghetti squash
  • 1 cup red onion, diced
  • 2 cloves, garlic diced
  • 1 cup green onions
  • 2 lb(s) boneless skinless chicken breast
  • 2 tbsp chopped fresh parsley
  • 1/8 tsp cayenne pepper
  • 1 tbsp  Garlic Salt
  • 2.5 cups heavy whipping cream
  • 1 cup asiago cheese
  • 0.50 cup, Chicken Stock
  • 3/4 cup crumbled fresh bacon

The Execution

  • Cut spaghetti squash (I cut mine into about 4 rings) – place on parchment paper on a baking sheet and place in the oven at 350. It will need to cook for 45 minutes. Remove and let cool. When it is cooled, fork spaghetti out of it and place in a bowl and set aside.
  • Heat 1.5 cups cream and 1/2 cup chicken stock to a boil, then turn the heat down so it doesn’t bubble over. Add sundried tomatoes,  asiago cheese and xanthan gum. Whisk on low for a couple of minutes while it thickens, then remove from heat and set aside.
  • Cook bacon until brown – crumble and set aside.
  • Cook chicken breasts (I grilled mine) – slice thinly, set aside.
  • In a large saucepan, add bacon, red onion and bacon grease. Saute until the onion is translucent. Add in garlic. Then add green onions, chicken and 1 cup cream. Cook, stirring frequently for about 5 minutes. Mix in asiago sauce and cayenne pepper and garlic salt.  Mix in spaghetti squash. Cook everything together for about five minutes. Serve sprinkled with parsley. 

Makes 10 servings – You could totally 1/2 the overall recipe (except the chicken) and not use spaghetti squash and just do sauce and chicken.

Total Fat: 32g

Total Protein: 31g

Net Carbs: 5 (6 total, 1 fiber)

Nut “Granola” Bars – Grain Free, Gluten Free

When one thinks “keto” they generally don’t think “convenient”.  This is certainly true. But, as anyone who has been following keto for awhile knows – putting in the effort is worth it. And, it’s really fun to get in the kitchen and see what you can create with all these amazing real foods we eat. But, sometimes, especially when it comes to kids, having a quick to grab snack is really helpful. So, invention is the mother of necessity. After one failed attempt (and throwing away a pan of expensive ingredients)… I got this right. I made them for the third time over the weekend and they were much better than the last batch. So, with that, I am ready to blog them. 🙂

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Ingredients:

3 cups dry ingredients – you choose what works for you – I have used peanuts, almonds, sunflower seeds, etc.  In this particular batch I used one cup peanuts (from Aldi), 1.5 cups salted almonds (also from Aldi) and 1/2 cup unsweetened coconut flake.

1/2 cup Stevia in the Raw

4 squares of Lindt 90% Dark Chocolate

2 large eggs

 

Directions:

Pre-heat oven to 325. In a food processor (I use and love this one – great value for what it is) add nuts, coconut, stevia, 2 squares of the dark chocolate (break it up into smaller pieces before you toss it in). Then pulse until everything is in small pieces (don’t go too long or you will just end up with powder 🙂 ). Then crack both eggs into the food processor. Pulse again just until it is well mixed in. It’ll be a crumbly, but gooey texture. Use a rubber spatula to press it firmly into a well greased 8×8 metal pan. Cook for 10 minutes. Remove and let cool. Heat the other two squares of chocolate to melted, drizzle over the top. Place in freezer for a few minutes to harden. Then cut them IN THE PAN. I get 16 bars out of mine. Use a metal spatula to remove. I keep mine in snack baggies in the kid’s snack bucket in the refrigerator. Honestly, I think they would be fine in the pantry for a few days, but I keep them there because they aren’t gone in a few days and that is just where the kid’s snacks are.

 

Macros: Calories: 151, Protein: 6g, Fat: 13g, Net Carbs: 3g (5g less 2g dietary fiber).

Copycat CPK Kung Pao Spaghetti – Ketofied!

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Once in awhile I will get a major craving for something from my pre-keto life. Recently I was overcome with thought of my love for CPK’s (California Pizza Kitchen) Kung Pao Spaghetti. I took to the internet for some copycat ideas, took a keto spin at them and we arrived here. Delicious! Like so delicious that I kept sneaking extra bites out of the leftovers container I was putting together for tomorrow!

Ingredients

    • 1 cooked and “spaghettied” spaghetti squash (I will make a whole post on the best way to do this soon!)
    • 2 tablespoons butter
    • 3 boneless, skinless thin-sliced chicken breasts
    • Pink Himalayan Salt and Ground Peppercorn to taste (for cooking chicken)
    • 4 cloves garlic, minced
    • 1/4  cup peanuts
    • 2 green onions, thinly sliced
Sauce
  • 2/3 cup soy sauce or liquid aminos
  • 1/2 cup chicken broth
  • 1/2 cup dry sherry
  • 2 tablespoons siracha
  • 1/4 cup stevia
  • 2 tablespoons red wine vinegar
  • 1/4 tsp xanthan gum
  • 1 tablespoon sesame oil

Instructions

  • Cut spaghetti squash (I cut my in rings instead of lengthwise – about 5 sections) – lay on parchment paper on a cookie sheet – cook for 45 minutes at 325. When done – remove, fork out the seeds then put all the spaghetti in a bowl, set aside.
  • In a small bowl, whisk together soy sauce, chicken broth, garlic, dry sherry, siracha, stevia, red wine vinegar, xanthan gum and sesame oil; set aside.
  • Heat butter in a large skillet over medium high heat. Season chicken breasts with salt and pepper, to taste. Add to skillet and cook – covered, flipping once, until cooked through, about 3-4 minutes per side. Use a meat thermometer to check for doneness – 165 degrees is ideal.  Remove from pan when done and dice into cubes.
  • Stir in soy sauce mixture and bring to a boil, reduce heat and simmer until thickened, about 2 minutes. Stir in spaghetti squash, chicken, peanuts and green onions.
  • Enjoy!!!