Keto “Bruschetta”

 

I get asked to blog this recipe at least once a week. It is honestly the most simple recipe ever. When you are heading to an event and need to bring a dish to share, but you would like to enjoy it too, that can be tough. This one is a crowd pleaser. I actually get asked to bring it, in it’s keto form, every time. When I offer to make it the old “real brushcetta” way everyone tells me the crunchy bread ruins it.

Ingredients

Dough:

1.5 cups mozzarella

2 tbs cream cheese

1 egg

3/4 cup blanched almond flour

Toppings:

4.5oz roll of Chevre (goat’s cheese)

3 roma tomatoes (thinly sliced)

1/2 cup fresh basil

So, let’s start here. Create the good old, famous, “fathead dough” as blogged here.  In this case, roll it really really thin. Cook it until you can see it is well toasted, it should be browned (not burnt, just browned) on top. Another great idea is to actually take it out when it starts to brown on top and flip it and wait for a similar effect on the opposite side.

Once it comes out of the oven, place a log of goat’s cheese (I find a great one at Aldi) that is room temp (you can also toss it in the microwave for 30 seconds), on top of the crust. Spread it evenly across the crust using a rubber spatula. Then cut it evenly (try to get about 20 squares). Then, garnish each square with one very thin slice of roma tomato. Dice up 1/2 cup of fresh basil and sprinkle on top. And, you’re done. Good luck not eating it all at once! 🙂

Macros: 20 Servings

Fat: 5g

Protein: 5g

Net Carbs: 1g (2g total, 1g fiber)

The Best Keto Taco Seasoning

What’s today? It’s TUESDAY! What’s that mean? Taco Tuesday, of course. I was born and raised in Arizona. My love of Mexican food runs deep! When we went keto I was thankful that all I had to do was crisp up some cheese and I could still have my tacos. But, giving up that delicious packet of seasoning wasn’t as easy. I knew how many carbs were in it, but every single DIY recipe was bland. Then, I found a great one for a “Taco Bell Copycat” recipe. It was definitely not keto friendly, but it helped me land here. I give you the most amazing, flavorful and keto friendly taco seasoning! Enjoy!

Toss everything in a bowl and mix together.  Use the entire batch for 1-2lbs of meat (we usually use it on 1.25lbs). Instead of mixing with water like a traditional spice packet, just toss it in with your undrained meat. On keto, you should be using a fattier ground turkey – the seasoning mixture really soaks up the greasiness while still keeping all that good fat in your meat.

  • 1 tbsp minced dried onion
  • 1/2 tsp onion powder
  • 2 tbsp almond flour
  • (or 1 tbsp almond flour, 1 tbsp unflavored protein powder)
  • 1/4 tsp cayenne pepper
  • 1 tsp chili powder
  • 1 tsp garlic salt
  • 1 tsp paprika
  • 1 tsp cumin
  • 1/8 tsp stevia (I prefer Pyure)

SAVE IT ON PINTEREST!

Macros: Based on 5 servings

Carbs: 1g net (2g carbs, 1g fiber)

Fat: 2g

Protein: 1g

Keto Yeast Bread – Grain Free, Gluten Free, Low Carb

Okay – I have been asked to blog this bread for a long time. I have held off for a few reasons.

Mostly, I wanted to test it out in the kitchen a handful of times first.

The other being one of the ingredients. So, without a huge in depth research based essay and sugar and yeast I am just going to tell you this and you make a decision for yourself if you’d like to make and try this bread or not… as with all things keto that sit on that yes/no/maybe fence. This recipe has 1 tsp of sugar in it. The sugar is mixed with the yeast to activate the rise. It has VERY little impact on the carb count in this bread and long story short – yeast eats sugar (before it even gets mixed into the dough) – so, while I calculated the macros with the full tsp of sugar – the jury is out if even that much is actually metabolized in the bread. I created this recipe because I had tried a half dozen other low carb breads and couldn’t get a good rise. I’m not going to lie – this one passes the sniff test, it is flexible like “real bread” and it gets a decent rise as well as having one of the most bread-like flavors of most recipes. I created it for my children – I don’t miss bread badly enough to have it. I made it to get my children through the “sandwich” phase.  When I was finding pieces of this (kind of pricey to create) bread sitting around with the peanut butter or meat licked or picked off, I knew we had made it over the hump… I no longer make this, I have actually given the last two loaves away to keto friends. But, if you are just “low carb” and not keto, or you need a crutch to get through, this is your recipe you have been looking for. Enjoy!

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*Pardon the cell pic – I haven’t baked it and taken shots with the fancy cam! 🙂

What You Need

Dry Ingredients

1 ¼ cup almond flour (not meal!)

¾ cup psyllium husk powder – I highly recommend NOW brand, others tend to leave a purple hue in your baking.

1 cup whey unflavored powder (THIS is the cleanest brand you will find – no soy)

2 tsp baking soda

3 tsp xanthan gum

1 tsp Pink Himalayan Salt

Wet Ingredients 

12 oz egg whites

1 tsp cream of tartar

3 egg yolks

2 tsp apple cider vinegar

3 tbs bacon grease

 

Yeast Mixture

1 packet fast rising yeast

2 tbs warm / hot water

1 tsp sugar

 

The Execution

Place all dry ingredients your food processor- pulse until well blended and fine. Set aside.

Put egg whites and cream of tartar in your stand mixer (I use a Kitchen Aid – at the very least you need a handheld electric mixer). Mix until you have peaks on your egg whites. For added effect, freeze your mixing bowl for a few minutes first.

While peaks are forming mix yeast, water and sugar – it should create a little rise in 5 min.

When whites are stiff and peaky – add yolks and apple cider vinegar and yeast mixture. Mix for a few seconds. Do not let the whites collapse completely, just a couple rotations in the mixer.

Then add 1/2 the dry mixture, mix for a few seconds. Add the rest. mix until it is doughy. Pour into well greased bread pan, smooth dough across the pan.

Bake at 325 for 45-60 min (it should look dry, brown and slightly crisp on the outside).

Let it cool on a baking rack, then slice thinly – I make 22-26 slices per loaf.

It is also great to aim for 22 thin slices with thick ends and cut the ends into tiny squares, dry them out and season and bake them into keto croutons!

 

Keto “Wild Rice” – Low Carb, Grain Free, Egg Free, Gluten Free

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What You Need:

1 head of cauliflower, riced or 16oz bag of cauliflower crumbles

1 cup hemp seeds

1/2 cup sliced almonds

4 tbs butter

Seasoning

  • 1teaspoon dry chopped onion flakes
  • 12teaspoon dry parsley flakes
  • 14teaspoon garlic powder
  • 14teaspoon onion powder
  • 12teaspoon ground cumin
  • 14teaspoon ground ginger
  • 12teaspoon black pepper
  • 12teaspoon salt
  • 1/2 cup chicken stock

The Execution

Rice your cauliflower using a food processor… I suggest THIS ONE – if you are doing this from a head of cauliflower, make sure to squeeze the riced cauliflower out in a towel a few times to remove as much moisture as possible.

Mix all your dry seasonings together in a separate bowl.

On the stove over med-high heat melt butter into your saucepan, then add cauliflower and hemp seeds. Add seasoning mix and chicken stock and cook until well absorbed.  Add in sliced almonds, mix everything thoroughly.  Serve with your favorite meat dish.

 

Macros: 222 calories, 20g fat, 10g protein, 4g (net) carbs (6 total, 2 fiber)

Makes six servings

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! 🙂

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. 🙂

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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!!!