Keto Fish Fingers with Chimichurri Mayo

Makes 2 Servings

Ingredients

  • 250 g white fish such as cod, cut into slices (8.8 oz)keto-baked-fish-fingers-chimichurri-mayo-5.jpg
  • 1 large egg, lightly beaten
  • 1/3 cup almond flour (33 g/ 1.2 oz)
  • 1/2 tsp sea salt
  • 1/2 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp paprika
  • 1/4 cup paleo mayonnaise (55 g/ 1.9 oz) you can make your own
  • 1/2 tbsp chimichurri (23 g/ 0.8 oz)
Homemade chimichurri sauce:
  • 1 large bunch fresh parsley (60 g/2.1 oz)
  • 1/4 cup fresh oregano (15 g/0.5 oz)
  • 4 cloves garlic, chopped
  • 1 small red chile pepper, seeds removed
  • 2 tbsp apple cider vinegar or fresh lime juice (30 ml)
  • 1/2 cup extra-virgin olive oil (120 ml/ 4 fl oz)
  • 1/2 tsp salt
  • 1/4 tsp black pepper

 

Method

  1. Preheat oven to 210 °C/ 410 °F. Beat egg in a small, shallow bowl. To create the “breading”, mix dry ingredients in another shallow bowl or plate.
  2. Cut fish fillets into “fingers” about an inch (2.5 cm) wide.
  3. Line and grease a baking tray. Place the fish in the egg, coating all sides, and then transfer to the almond meal mix, and toss to cover. Shake off excess breading.
  4. Place on the tray, and continue with remaining fish. Bake 6-8 minutes and then turn, and bake another 5 minutes, or until golden brown.
  5. To make the chimichurri, place all the ingredients in a blender and process until smooth.
  6. To make the chimichurri mayo, combine mayo and chimichurri together in a small bowl. The leftover chimichurri can be refrigerated in an airtight container for up to 1 week.
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Curried Cauliflower Rice Kale Soup

INGREDIENTS

curried-cauliflower-rice-kale-soup-paleo-vegan_-3-1.jpg

  • 5-6 cups of cauliflower florets (about 3-4 cups when “riced’). See notes.
  • 2- 3 tbsp curry powder or curry seasoning (turmeric should is usually included in the curry seasoning/powder)
  • 1 tsp garlic powder
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1/4 tsp sea salt
  • 2-3 tbsp olive oil for roasting
  • 3/4 cup red onion chopped
  • 1 tsp minced garlic
  • 2 tsp olive oil or avocado oil
  • 8 kale leaves with stems removed and chopped
  • 2 cups (5oz) chopped carrots
  • 4 cups broth (vegetable or chicken if not vegan)
  • 1 cup almond milk or coconut milk (the drinking kind works best and is smoother).
  • 1/2 tsp red pepper or chili flakes (use less if you don’t want as spicy)
  • 1/2 tsp black pepper
  • salt to taste after cooked.

INSTRUCTIONS

  1. preheat oven to 400F.
  2. In a small bowl, toss your cauliflower florets with the curry powder, garlic powder, cumin, paprika, salt, and 3 tbsp oil.
  3. Spread the cauliflower florets on a baking dish or roasting pan. Place in oven and roast for 20 -22 minutes until tender but not overcooked. slightly under cooked.
  4. Remove and set aside.
  5. While the cauliflower is cooling, prep the rest of your veggies but chopping them up on cutting board.
  6. Next place cauliflower florets in a Food Processor or blender and pulse a few times until the cauliflower is chopped or “riced.” See picture in post.
  7. Once all the cauliflower is riced and kale/veggies are chopped, prepare your cooking pot.
  8. Place onion, 2 tsp oil, and minced garlic in large stock pot. Sautee for 5 minutes until fragant.
  9. Next add in your broth, milk, veggies, cauliflower “rice,” and the red chili pepper and black pepper.
  10. Bring to a quick boil (make sure milk does get too hot), then simmer for another 20 minutes or so until veggies are all cooked. .
  11. Add dash of sea salt if desired once ready to serve.

Notes on making cauliflower rice -> If you don’t have a food processor, just finely chop the cauliflower. You can also buy pre riced cauliflower and roast it. Be sure not to over process the cauliflower when cooked. You don’t want to make a puree. Just lightly chop.

Low Carb Cinnamon Roll Coffee Cake

Cinnamon-Roll-Coffee-Cake-3-768x512.jpg

Ingredients
Cinnamon Filling:
Cake:
Cream Cheese Frosting:
Instructions
  1. Preheat oven to 325F and grease an 8×8 inch baking pan.
  2. For the filling, combine the Swerve and cinnamon in a small bowl and mix well. Set aside.

  3. For the cake, whisk together almond flour, sweetener, protein powder, baking powder, and salt in a medium bo

  4. wl.
  5. Stir in the eggs, melted butter and vanilla extract. Add the almond milk and continue to stir until well combined.

  6. Spread half of the batter in the prepared pan, then sprinkle with about two thirds of the cinnamon filling mixture. Spread the remaining batter over top and smooth with a knife or an offset spatula.

  7. Bake 35 minutes, or until top is golden brown and a tester inserted in the center comes out with a few crumbs attached.
  8. Brush with melted butter and sprinkle with remaining cinnamon filling mixture. Let cool in pan.
  9. For the frosting, beat cream cheese, powdered erythritol, cream and vanilla extract together in a small bowl until smooth. Pipe or drizzle over cooled cake.Screen Shot 2018-06-18 at 4.20.32 PM

Broccoli Succhini Cheese Soup with Sausage

Ingredients:

  • 1 tablespoon vegetable oil
  • 1/2 small onion, diced
  • 1 zucchini, in chunks
  • 1 large head of broccoli, in florets (you can also peel and cube the stem)
  • 3 cups (750 ml) water
  • 1  chicken broth cube
  • 1 clove garlic
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried oregano
  • salt and pepper to taste
  • 2 cups cheddar cheese
  • Sausage
  • 1/3 cup cream or yogurt (optional)


broccolli-cauliflower-cheese-soup-sausage-bacon-feat.jpg

Instructions

In a soup pot, sauté the onion and zucchini in the oil until the onion starts to brown.

Add the broccoli, water, and flavorings. Bring the soup to a boil and cook for 10 minutes until the vegetables are soft.

Take the pot off the heat and puree the soup with an immersion blender or regular.

Add the grated cheddar cheese gradually, stirring constantly, and continue to stir until melted. Using a stick blender, blend until smooth.blender.

Taste the soup and add salt and pepper if you want. Divide the soup over 3 to 4 bowls and top with sausage or optional cream or yogurt.

CAJUN SHRIMP AND SAUSAGE VEGETABLE SKILLET

20 minute meal packed with cajun flavor with shrimp, sausage, and summer veggies. This makes a great low carb meal and is also great for meal prep!0C4A9290.jpg
INGREDIENTS
  • 1 pound large shrimp, peeled and deveined
  • 14 ounce pork or chicken sausage, sliced
  • 2 medium sized zucchini, sliced
  • 2 medium sized yellow squash, sliced
  • ½ bunch asparagus, sliced into thirds
  • 2 red bell pepper, chopped into chunks
  • Salt and Pepper
  • 2 Tablespoons olive oil
  • 2 Tablespoons Cajun Seasoning
INSTRUCTIONS
  1. In a large bowl add the shrimp, sausage, zucchini, yellow squash, asparagus, bell pepper and salt and pepper. Add olive oil and cajun seasoning and toss until coated.
  2. Add to a large skillet and turn to medium high. Cook for about 5-7 minutes until the shrimp is pink and the vegetables are tender.
  3. Garnish with fresh parsley if desired and serve immediately.

Keto Strawberry Rhubarb Crumble

Ingredients
  1. 1 cup finely diced walnuts
  2. 1/2 cup coconut flour
  3. 1/4 cup flaxseed meal
  4. 1/4 cup  Steviva Blend (or your favorite stevia/erythritol baking blend)
  5. 1/4 tsp sea salt
  6. 6 tbsp melted butter, unsalted (Still need to try it with coconut oil)Screen-Shot-2017-05-02-at-2.19.21-PM-1024x762.png
For the filling
  1. 1/2 tsp xanthan gum
  2. 1 cup finely diced strawberries
  3. 1 cup finely diced rhubarb (about 2 stalks)
  4. 1 tbsp lemon juice
  5. 1 tsp Steviva Blend (or your favorite stevia/erythritol baking blend)
Instructions
  1. Preheat oven to 350 F/ 176C
  2. In a bowl, combine filling ingredients. Xanthan gum should be lightly sprinkled while mixing so that it’s evenly spread and doesn’t clump. Set bowl aside.
  3. In another bowl, combine walnuts, coconut flour, flaxseed meal, 1/4 cup sweetener, sea salt and toss together so it mixes evenly.
  4. Add butter and combine until the whole mix is crumbly.
  5. Set 1/2 cup of the crumble aside and the final another 1 tsp sweetener to it.
  6. Grease a 9″ glass pie dish with butter, then press down the bowl of crumble. Use your hands to press it flat into the bottom.
  7. Pour the fruit mixture over the crust and spread evenly.
  8. Finally, sprinkle the remaining 1/2 cup of crumble over the pie.
  9. Bake for about 20 minutes covered with tinfoil, then a final 10-20 minutes until crumble is browned (this will prevent burning the crumble because this dish needs a little time to cook).
  10. Once finished, let cool completely in the refrigerator (at least a few hours to set so it can be sliced and held like a pie), then serve.
  11. Enjoy!
Macros per slice (not sure I’m going to manage just 1 slice)
  1. 3.5 Net Carbs
  2. 230 Calories
  3. 20.6g Fat
  4. 8.7g Carbohydrates
  5. 5.2g Fiber
  6. 4.2g Protein

BLT SALMON SALAD WITH CREAMY AVOCADO DRESSING


INGREDIENTS

  • BLT-Salmon-Salad-with-Creamy-Avocado-Dressing-web-3.jpg1 bunch of spinach
  • 5 strips of bacon, cooked then roughly chopped
  • 1 cup halved cherry tomatoes
  • 1 yellow pepper, julienned
  • 1/3 cup thinly sliced red onion

SALMON:

  • 1lb. salmon, skin removed
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon chipotle chili powder
  • 1/8 teaspoon ground black pepper
  • 1 tablespoon grape seed oil or oil of choice

CREAMY AVOCADO DRESSING:

  • 2 avocados
  • 1 garlic clove
  • 1/4 cup fresh cilantro
  • 1/4 teaspoon cumin
  • 1/8 teaspoon red pepper flakes
  • 1 1/2 tablespoon lime juice
  • 1 tablespoon olive oil
  • salt to taste

INSTRUCTIONS

  1. To a small food processor add: avocado, garlic clove, fresh cilantro, cumin, red pepper flakes, lime juice, olive oil, salt and pepper. Blend until the mixture is creamy and smooth. (the dressing is a little thicker, just make sure it’s not lumpy) Set aside.
  2. To a small bowl add garlic powder, smoked paprika, sea salt, chipotle chili powder and ground black pepper. Give it a quick stir. Then season both sides of the salmon with the spice rub.
  3. Heat a large skillet to medium high heat. Make sure it is hot. Add grape seed oil to the pan then add salmon to the pan. Cook each side for 3-5 minutes (depending on thickness, so you get a nice sear on both sides.) Remove from heat and let sit.
  4. To a large bowl, add spinach (see notes) halved tomatoes, yellow pepper, red onion and crispy bacon. Top with blackened salmon.
  5. Serve with creamy avocado dressing.

 

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Chicken Madeira

Ingredients

  • 1 lb Chicken Breasts (2 large) , halved lengthwise and pounded to an even 1/4″ thickness
  • 1 lb asparagus blanched*
  • 3/4 tsp sea salt, divided and black pepper to taste
  • 3 Tbsp Unsalted Butter divided
  • 2 Tbsp Olive Oil dividedChicken-Madeira-Recipe-1.jpg
  • 16 oz button mushrooms thickly sliced
  • 1 small or 1/2 medium yellow onion finely diced
  • 2 large garlic cloves minced
  • 2 Tbsp fresh parsley finely chopped, plus to garnish
  • 1 1/2 cups White Wine*
  • 1 1/2 cups low sodium beef stock or broth
  • 1/2 cup kwark
  • 1 cup shredded cheese

 

Instructions

  1. To blanch asparagus: Remove fibrous stems from asparagus by snapping them off. Fill a medium pot with 6 cups water, bring to a boil and add 1 Tbsp salt. Add asparagus and boil uncovered until crisp tender and bright green (2-3 minutes then remove from hot water and set aside).
  2. Place a large heavy (oven-safe) pan over medium/high heat and melt in 2 Tbsp butter and 1 Tbsp oil. Add sliced mushrooms and cook 5 min until soft. Stir in diced onion and cook 3 min. Add minced garlic cloves then season with 1/4 tsp salt and 1/4 tsp black pepper and 2 Tbsp parsley. Cook another 2 min then remove mixture to a plate and wipe skillet clean with wet paper towel.
  3. Slice chicken breasts in half lengthwise and pound each cutlet between plastic wrap until no more than 1/4″ thick. Season chicken all over with 1/2 tsp salt and 1/4 tsp black pepper. Place same pan over medium/high heat and add 1 Tbsp butter and 1 Tbsp oil. When butter is finished foaming, add chicken breasts and sauté 3 to 4 min per side or until golden and cooked through. Remove chicken from pan to the same plate with mushrooms.

  4. In the same pan, add 1 1/2 cups Madeira and boil until reduced by half (5 minutes vigorous boiling), scraping the bottom of the pan to deglaze. Add 1 1/2 cups beef broth and boil until 2/3 cup liquid remains or about 1/4 of it’s original volume (10 min). Reduce heat to medium, add 1/2 cup cream and simmer until sauce thickens (2 min). Season with salt and pepper to taste.
  5. Return chicken to the pan, turning it to coat in the sauce. Top with mushrooms, asparagus and sprinkle with 1 cup of mozzarella cheese over the top. Broil 3-4 minutes or until cheese is melted. Remove from oven, garnish with fresh parsley.

Flaxseed Cinnamon Muffins

Flourless grain-free, sugar-free, low carb muffins made with just flaxseed.
Ingredients
  • 2 cups roughly ground flaxseed
  • ¼ cup birch-sourced xyltiol or 20-30 drops alcohol-free stevia
  • 1 tablespoon gluten-free baking powder
  • 2 tablespoons ground cinnamon
  • ½ teaspoon Himalayan rock salt
  • 5 large eggs
  • ½ cup water, room temperature
  • ⅓ cup melted coconut oil
  • 2 teaspoons pure vanilla extract
Instructions
  1. Preheat oven to 350F and line a 12-count muffin pan with non-bleached paper liners. Set aside.
  2. Combine flax seed with sweetener, baking powder, cinnamon and salt in a large bowl. Whisk to combine fully and set aside.
  3. Add eggs, water, oil and vanilla extract to the jug of your high-powered blender. Blend on high for 30 seconds, until foamy.
  4. Transfer liquid mixture to the bowl with the flaxseed mixture. Stir with a spatula, just until incorporated. The mixture will be very fluffy. Once incorporated, allow to sit for 3 minutes.
  5. Spoon mixture into prepared muffin pan, each cavity should be filled about 90% of the way up. The muffins will expand while baking so don’t fill to the very tops.
  6. Bake muffins for 13-15 minutes, or until a toothpick inserted comes out clean. Remove from the oven and remove muffins from the cavities immediately and place on a cooling rack.
  7. Muffins can be toasted or frozen. Keeps in the fridge for 3-4 days or in the freezer for up to 3 months.
 Flaxseed-Cinnamon-Bun-Muffins-5875.jpg

keto asian beef salad

Ingredients

Beef

  • 1 tablespoon olive oilDD-410-asianbeefsalad2.jpg
  • 1 tablespoon fish sauce
  • 1 tablespoon grated fresh ginger
  • 1 teaspoon chili flakes
  • 23 lb ribeye steaks

Sesame Mayonnaise

  • 1 egg yolk, at room temperature
  • 1 teaspoon Dijon mustard (check sugar)
  • ½ cup avocado oil or light olive oil
  • 1 tablespoon sesame oil
  • ½ tablespoon lime juice
  • salt and pepper

Salad

  • 2 scallions
  • 3 oz. cherry tomatoes
  • 2 oz. cucumber
  • 3 oz. lettuce
  • ½ red onion
  • fresh cilantro
  • 1 tablespoon sesame seeds

Instructions

  1. Make the sesame mayonnaise by mixing egg yolk and mustard in a bowl.
  2. Add avocado oil in a very slow stream while whisking continuously. You can do this by hand or using a hand mixer or immersion blender. Add sesame oil, lime juice and spices towards the end, once the mayonnaise has emulsified. Reserve.
  3. Mix all ingredients for the beef marinade and pour into a plastic bag. Add the beef and marinate for 15 minutes or more at room temperature.
  4. Chop all vegetables for the salad, except the scallions, into bite-sized pieces. Divide between two plates.
  5. Heat a medium frying pan over medium heat. Add sesame seeds to the dry pan, and toast them for a couple of minutes, or until they’re lightly browned and fragrant. Set aside.
  6. Pat the meat dry on both sides with paper towels. Fry for a minute or two on each side on high heat, or until cooked to medium. (In this dish, the beef is best served at medium, but you can make it well done if you prefer.)
  7. Fry the scallions for a minute in the same pan.
  8. Slice the meat, across the grain, into thin slices. Place beef and scallions on top of the vegetables. Serve with roasted sesame seeds and sesame mayonnaise.