Keto Kid Tips – Pro Tip #1

So you want to have “keto kids”. Cool. Now, how do we go about getting from a processed “carbage” pantry to easy grab-and-go keto options? Well… there are a ton of ways to do this and I will get to all of them eventually. But, I want to share my favorite keto kid tip with you now.

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I discovered these trays while bargain shopping one day. I had been in search of a perfect “bento” type option for my {now} three year old for his lunch box for preschool. I wanted it to have plenty of compartments, not just three. I couldn’t find exactly what I was looking for, well shy of spending $25+ online for something. Then I stumbled on this bad boy and it was a game changer! “Bento box”? Nope. It’s an extra large ice tray… with a lid. PERFECT!

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Toddlers like little bits of everything. Heck… I am the same way, I like a little of all sorts of stuff. Kids, toddlers, adults… anyone. These are perfect for day-long keto eating. I highly suggest you buy them. I found them locally – but chances are slim you will too. So, I suggest getting them HERE. The price is great and they will seriously make keto snacks and lunches on the go so easy for your kiddos.

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We take them with us to friends houses so we don’t run into hunger in a home with less than keto-friendly options, they are great for the movies, school lunches, picnics, road trips etc. And… they are super easy to pack in the evening and toss into the lunch box first thing in the morning!

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So… for this self-proclaimed brilliant tip and tool… you are ever so welcome! ūüôā

Chicken Enchiladas

Who doesn’t love Mexican food? And… when one transitions to a ketogenic lifestyle, this means Mexican food is mostly¬†out the door. I wish, I really do, that I could take credit for this genius idea. And, more than that, I really wish I could give credit where credit is due. But, I saw this idea years ago, in passing, in an old low carb group I belonged to on Facebook that has since been deleted… so I have no way of finding the comment that the creator of this idea made to give them credit. That being said – this dish is amazing, it is genius and you need it in your life!IMG_8960

What you need:

1 lb thick sliced deli chicken (we either get Boar’s Head Chipotle Chicken or the Sriracha Chicken from BJs)

12 oz shredded cheddar cheese

1 can enchilada sauce (you really do not need the whole can – just until you feel you’ve coated the pan evenly.

What to do:

Sprinkle a generous amount of cheese into each slice of chicken and roll it, just like a tortilla

Place rolled chicken enchiladas into a well greased baking dish (I use an 8×8 metal pan)

When the pan is full of enchiladas, pour the can of sauce over the top.

Then, sprinkle remaining cheese over the top.

Bake at 350 for 20-30 minutes (until cheese is slightly browned and edges of the enchiladas are slightly crisp).

Serve and ENJOY!

Macros: 

Cal: 325, Fat: 22g, Protein: 29g, Carbs: 2g

(Dish makes six servings)

 

 

 

 

 

“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. ūüôā

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Ingredients:

3 cups dry ingredients Рyou choose what works for you РI 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 ūüôā ). 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!!!

Keto Nuggets

Anyone with a toddler ever, knows they love chicken nuggets. Well, most of them anyway. Mine are no exception to this rule. When we decided to go grain free for the kids too, I had to figure out a way to fill this void. No hill for a climber! I give you – keto nuggets.

This recipe makes A LOT of nuggets. I freeze them and just pull out a few at a time to warm up in the microwave for meals. They really do fill the place that the old bags of frozen nuggets held in our lives. Also… after weeks and weeks of laboriously coating the nuggets in egg wash and then “breading” one by one, I finally found a way to mass coat everything and this process has gotten so much easier!

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Stuff And Things You Will Need

6 large bonless skinless chicken breast

2 cups almond flour (I use a lot of this and have found it’s best to order it here instead of paying $11/lb every week or so at the grocery store/0.

1/2 cup coconut flour

2 cups grated parmasean cheese

5 tbs paprika

4 tbs onion powder

3 tbs garlic salt

3 tbs garlic powder

3 tbs chili powder (optional)

6 eggs

Deep fryer or deep skillet (We have this deep fryer and love it)

Peanut (or other high heat oil) for frying

Meat thermometer (We have this one, we’ve had it for a few years, it’s inexpensive, great quality and hasn’t let us down!)

 

The Execution

Cut the chicken breast in bite size portions. In our house we go for the “popcorn chicken” size. Mix all dry ingredients into a large bowl and whisk thoroughly to break up and clumps. Use a large dish or cookie sheet to pour about 1/3 of the dry mix onto, create a nice even layer. In another large bowl break six eggs and mix thoroughly. Then, place all the chicken bites inside the egg wash. Use a spoon to mix so all the chicken gets coated really well. Pour everything into a metal strainer and shake to remove the excess egg. Then, pour the chicken onto the tray of dry coating. Pour the majority (or all) of the dry mix over the top. At this point you will have to handle it one nugget at a time, but it doesn’t take long. Mix everything on the tray with your hands then start placing nuggets on a clean plate one by one, making sure they are thoroughly coated before doing so. You will want to cover a standard size dinner plate and fry that much at a time – it will take a few times to get everything cooked. Place into deep fryer, uncovered for 2.5 minutes at 350 degrees. (If you make larger nuggets, use a meat thermometer to make sure they are around 165 when removed). When you are done frying, place them back in a clean strainer to cool – shake every so often. When they are cooled, place them in a large storage bag and put them in the freezer. They will reheat in the microwave at about 45 seconds.

Keto Bread

My three year old is currently obsessed with peanut butter sandwiches. We keep the kids grain free for the most part (aside from a stray nugget when we are out and about once in awhile). So… bread. We don’t keep it in the house – we really never have in the time they have been alive. So, I had to come up with a bread that was easy to make regularly. I found this great recipe in a few places on the internet, but decided to toss in some psyllium and apple cider vinegar because I liked the results they created in other breads I have made… and poof! Perfect bread. The husks lessen the eggy ness of this bread as well! We now make a loaf a week, I slice it thin and store it in a bag in the fridge.

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1/2 cup butter (melted)

3 tbs bacon grease

8 eggs

1 tsp baking powder

1 cup almond flour

1/2 tsp xanthan gum

1/2 tsp salt

3/4 cup psyllium husk powder (I highly suggest using the NOW brand – I get the whole husks and run them through a coffee grinder on fine a few times to get a really fine powder)

3 tbs apple cider vinegar

 

In a bowl mix together the baking powder, xanthan gum, salt, almond flour and psyllium husk powder. Whisk together thoroughly.

 

In a mixing bowl (I use my Kitchen Aid Mixer) mix eggs, add in butter, bacon grease and apple cider vinegar. Once well mixed, slowly mix in the dry ingredients.

Once mixed, pour evenly into a well greased metal bread pan.

Bake on 350 for exactly one hour (check with a butter knife or toothpick for doneness)

Friday Night – Pizza and Wings… because we CAN!

Friday Night Pizza Night… it’s a thing, right? Of course it is, for so many families. Well, who would have thought you could lose weight AND keep the tradition alive? Tonight we did Pizza and Wings. It was amazing.

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Thanks to the amazing invention of Fathead Pizza Crust pizza can stay! And honestly, it is delicious!

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The recipe:

1 1/2 cups shredded mozzarella

2 tbs cream cheese (cubed into about four pieces)

3/4 cup almond flour

1 egg

Garlic Salt

In the microwave melt the mozzarella and the cream cheese together for 60 seconds, take out and stir with a fork. Put back in for 30 more seconds and then stir again and add egg and almond flour, stir. It will become a dough at this point.

To handle it, get your hands wet then mix it with your hands to distribute the flour evenly throughout. Place on parchment paper on a baking sheet. Spread with your hands or place another sheet of parchment on top and roll it out. For us, the thinner the better we have discovered.

Sprinkle a little garlic salt on top and poke with a fork all over (to prevent too many bubbles as it cooks).

Place in a preheated oven (425) for about 5 minutes.

Remove, place your toppings on, place back in until the toppings are sufficiently melted (about 10 minutes or so).

 

Tonight we made Pepperoni. We used my marinara sauce, the recipe is as follows:

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1 small can tomato sauce

1 tbs dried oregano

1 tbs dried basil

1/2 to 1 tbs garlic salt (start small, add to taste for your preferences)

2 tbs extra virgin olive oil

2 minced cloves garlic

Mix it all together, spread it on. This heats great for meatballs, etc.

If you like less sauce on your pizza this easily can be split and used for two.

We add pepperoni (covering the entire pizza) next, then coat with more mozzarella on top.

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Our pizza makes ten slices.

 

Garlic Parmesan Wings

And now for the wings. Oh my goodness the wings. I told my husband there is no need to go out for them anymore. This is how I feel about steak now. No one can cook a steak that holds a candle to his, so why spend the money going out. I now feel this way about wings too.

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We love crispy wings. To get crispy wings they have to be double fried. Tonight’s wings were done using one of my husband’s favorite kitchen gadgets, our deep fryer.

We did 14 wings tonight. He does flats for me, drums for him. We are perfect wing partners. Though, our (almost) three year old didn’t discriminate and had a few off each of our plates. The one year old ate every bite of chicken I ¬†peeled off for him as well.

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Heat the oil (we use canola – we buy the huge containers at the warehouse stores).

Cook them at 300 for 8 minutes.

Take them out – increase the oil temperature to 375.

Place wings back in the oil.

Cook at 375 until they float (roughly 4 minutes).

Remove and place in a mixing bowl.

While they are cooking, mix the butter sauce.

6 tbs butter, melted,

1 tsp garlic salt

1 tbs garlic powder

1/2 tsp oregano

1/2 tsp basil

1 minced clove garlic

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Once the wings are in the mixing bowl, pour the butter sauce over them and mix. Sprinkle with grated parmesan cheese as you’re mixing. That’s it!

Eat and enjoy!!!

Keto Meatballs, Marinara and Garlic Knots For Dinner!

Dinner tonight was YUMMY!

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Keto Meatballs: http://www.wickedstuffed.com/keto-recipes/best-low-carb-keto-meatballs/

My signature marinara: can of tomato sauce, 1tbs oregano, 1tbs basil, 2 tbs minced garlic, 2tbs extra virgin olive oil, 1/2-1 tbs garlic salt (to taste)

Garlic knots created out of fathead dough: http://www.fathead-movie.com/index.php/2013/06/30/weekend-bonus-the-older-brothers-oldest-sons-faux-carb-pizza/ , I brushed melted butter with garlic salt on top