Sunday, March 31, 2019

Keto Pecan-Crusted Pork Chops with Mushroom Garlic Sauce

Pork chops are less expensive and with the right Keto “breading” (in this case chopped pecans), you can take the flavor anywhere. Thick-cut pork chops are best, because they stay juicy during the cooking process. Serve over cauliflower mash or zoodles. Serves 4 Total Time: 35 minutes.

Ingredients:

1 cup roasted salted pecans
3-4 thick-cut pork chops
2 egg whites
4 tablespoons olive oil
10 oz mushrooms
4 cloves garlic
1 tablespoon arrowroot starch
1/2 dry white wine (Chardonnay)
1/2 cup chicken broth
2 tablespoons white wine vinegar
Salt and pepper, to taste

Directions:

Heat 2 tablespoons of oil in a skillet on med/high heat. Pulse your pecans in a food processor for 5-10 seconds, set aside in a shallow bowl. Whisk egg whites in a separate bowl. Place the pork chops in the egg whites then the pecans, cover all sides. Place inside your hot skillet and cook 4-6 minutes. (Don’t overcook). Internal temperature reaches 165F.

Remove to a plate and set aside. Using same skillet reduce heat to medium and add the remaining 2 tablespoons of oil and scrape the bottom of the pan. Add garlic sauté 1 minute, then add the mushrooms and sauté an additional 5 minutes or until mushrooms are soft and flavored. Coat with the arrowroot starch and cook an additional minute, stirring frequently. Pour in the wine and chicken broth and increase heat to boil, then reduce to low and let simmer for 3-4 minutes or until liquid has thickened. Add pork chops back in skillet, when heated serve. Yum Yum!

You need a food processor (or blender) to make this recipe


Saturday, March 30, 2019

Chilled Layered Salad

Wow, I think this Chilled Layered Salad could be great for lunch or dinner and it’s Keto friendly. Serves 16 (1 cup each) Total Time: 20 minutes + chilling

Ingredients:

1 medium head iceberg lettuce, torn
1 medium green pepper, chopped
1 small red pepper, chopped
1 medium onion, sliced into rings
2 cups frozen peas
2 cup mayonnaise
2 tablespoons sugar
1 cup shredded cheddar cheese
12 bacon strips, cooked and crumbled
3/4 cup dried cranberries

Directions:

In a 4 qt or 13x9-inch glass dish, layer the first five ingredients. In a small bowl, mix mayonnaise and sugar; spoon over salad, spread to cover. Sprinkle with cheese, bacon and cranberries on top. Refrigerate, cover overnight. Serve the next day. Yum Yum!

This bowl would be great to serve this salad in...

Fish and Fries

Fish covered in cornflakes and cheese and baked not fried. The fries are homemade and also baked. Serves 4 Total Time: 45 minutes

Ingredients:

1 lb potatoes (2 medium)
2 tablespoons olive oil
1/4 teaspoon pepper
1/3 cup flour
1/4 teaspoon pepper
1 large egg
2 tablespoons water
2/3 cup crushed cornflakes
1 tablespoon grated Parmesan cheese
1/8 teaspoon cayenne pepper
1 lb cod Fillets
Tarter sauce

Directions:

Preheat oven to 425F. Peel and cut potatoes lengthwise into 1/2” thick slices; cut slices into 1/2” thick sticks. In a large bowl toss the potatoes with oil and pepper. Transfer to a 15”x10”x1” baking pan coated with cooking spray. Bake, uncovered, 25-30 minutes or until golden brown and crisp, stirring once.

In a shallow bowl mix the flour and pepper. In another shallow bowl whisk egg with water. In a third shallow bowl toss the cornflakes, cheese and cayenne. Dip the fish in the flour and coat both sides, shake of excess. Dip in egg mixture, then cornflake mixture, pat to adhere. Place fish on a baking sheet coated with cooking spray. Bake 10-12 minutes or until fish begins to flake with a fork. Serve with potatoes and tartar sauce. Yum Yum!


Thursday, March 28, 2019

Yum Yum for Spices: Mace

Ok, I’m the dum dum here...I thought Mace was a pepper spray.  So, what is it? Where does it come from? And what is it good for?

From Wikipedia:r: Nutmeg is the seed or the ground spice of several species of the genus Myristica. It’s a dark-leaved evergreen tree cultivated for two spices derived from its fruit: nutmeg from its seed and mace from the seed covering.

In flavor, mace is very similar to nutmeg, though more subtle and delicate. If you find nutmeg too potent or astringent, try using mace instead for a gentler flavor.

How To Use Mace:

While mace can be used in sweet dishes similar to nutmeg, this spice really shines in savory dishes. It’s often used in spice blends for flavoring meat dishes, stews, curries, savory sauces, homemade pickles, and is a common ingredient in Indian cuisine. The flavor can become bitter if it’s cooked too long, so it’s best to add mace toward the end of cooking as a finishing spice. Whole mace blades should also be removed before serving.

Mace's flavor is described as a combination of cinnamon and pepper and a more pungent version of nutmeg. It is used in baked goods, particularly donuts and cakes, as well as puddings and custards. The color of the spice will help determine the origin as orange-red blades tend to be from Indonesia and orange-yellow come from Grenada.

BHG’s Keto Ham and Egg Cups

This recipe has only 2g carbs making it an excellent Keto breakfast. Personally, I’d add some more cheese on top or some crumbled bacon. Would you change anything? If so, leave me a comment. Serves 8 Total Time: 41 minutes

Question: Do you know why it takes forever to get to the actual recipe on some recipe websites?

Ingredients:

Nonstick cooking spray
8 deli-style cooked ham
1/4 cup (1oz) shredded mozzarella cheese
8 eggs
Pepper, to taste
8 tablespoons basil pesto
8 cherry tomatoes, halved

Directions:

Preheat oven to 350F. Spray a 2 1/2” cup muffin tin with the nonstick cooking spray. Gently press the ham slice into the bottom and up the sides of each muffin cup, ruffling the edges of the ham. Divide the cheese evenly onto each piece of ham. Break your egg first into a small bowl (to be sure no shell is eaten) then slip the egg onto the cheese in the muffin cup. Sprinkle with some pepper, then top with a tablespoon of pesto and two cherry tomato halves. Bake for 18-20 minutes or until whites are set and yolks are done to your likeness. Let stand 3-5 minutes before serving. Carefully remove them from the muffin tin. Serve Yum Yum!

You need a 2 1/2” cup muffin tin for this recipe


Brown Butter Angel Hair Pasta with Mushrooms

Do you ever have leftover chicken and wonder what you can do differently to serve it again? I have some leftover from making the Chicken Genovese,  this side dish, sorry to say, is not Keto friendly. But, it’s loaded with buttery goodness! Serves 2 Total Time 30 minutes

Ingredients:


  • 8 ounces angel hair pasta 
  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup fresh Panko breadcrumbs
  • Kosher salt and freshly ground black pepper, to taste
  • 8 tablespoons unsalted butter
  • 3 cloves garlic, minced
  • 8 ounces cremini mushrooms, thinly sliced
  • 4 sprigs thyme
  • 2 tablespoons chopped fresh parsley leaves
Directions: 

  1. In a large pot of boiling salted water, cook pasta according to package instructions; drain well.
  2. Heat olive oil in a large skillet over medium heat. Add breadcrumbs and cook, stirring, until browned and toasted, about 3-5 minutes; season with salt and pepper, to taste. Set aside.
  3. Melt butter in the skillet over low heat, 1 tablespoon at a time, until the butter starts to foam. Add garlic to the skillet, and cook, stirring frequently, until fragrant, about 1 minute.
  4. Stir in mushrooms and thyme, and cook, stirring occasionally, until mushrooms are tender and browned, about 3-5 minutes; season with salt and pepper, to taste.
  5. Serve pasta immediately, topped with mushroom-butter mixture and breadcrumbs, garnished with parsley, if desired. Yum Yum!


Wednesday, March 27, 2019

Keto Chicken with Brie Cheese and Bacon

I went to T.J. Maxx tonight to pick up some preserves for this recipe. I got fig, apricot and blood orange. Since this Keto Chicken is made with Brie cheese and I love Brie and fig preserves on crackers, I know I’ll love it on chicken. 

I’m going to use fig on two breasts, apricot on two and the blood orange on two. I’ll let you know which we like the best. Serves 5-6


Ingredients:

5-6 skinless boneless chicken breasts 
Salt and pepper, to taste 
3 tablespoons Olive oil
12-14 oz Brie cheese, cut into 5-6 slices
10 oz Preserves 
3/4 cup Bacon, cooked and crumbled 
1/2 cup balsamic vinegar 

Directions:

Preheat oven to 350F. Spray a baking sheet with a nonstick cooking spray. Cut a pocket inside each chicken breast. Season each side of breast with salt and pepper. Heat a skillet on med/high heat and add the olive oil. Once heated add the chicken breasts  and sear each side for 2 minutes. Transfer to a baking dish and stuff each with a slice of Brie cheese. 

Then evenly stuff  each breast using just 1/2 cup of the crumbled bacon. Saving the remaining 1/4 cup of crumbled bacon. Spread the preserves on top of the chicken, then add the remaining bacon. Bake about 35 minutes or until chicken’s internal temperature reaches 160F. While chicken is cooking, in a small saucepan bring balsamic vinegar up to boil stirring constantly to thicken. Remove chicken from oven and drizzle with reduced balsamic vinegar and serve. Yum Yum! 

Tuesday, March 26, 2019

Red Cabbage Carrot Mandarin Orange Salad

Want to make a colorful spring salad tonight that is not only light and delicious it’s packed full of vitamins which is perfect for detox. Serves 4 Total Time: 10 minutes 

Ingredients:

1/4 red cabbage, washed and grated or sliced thinly 
4-5 Mandarin oranges
3 carrots, washed, peeled and grated  
2 small apples or 1 large apple, washed and grated  
2 tablespoons olive oil 
Salt, to taste 
Juice from 1/2 lemon 
Pinch of pepper 

Directions:

In a large bowl combine the cabbage, apple, carrots and Mandarin oranges. In a small bowl mix together the olive oil, lemon juice and salt and pepper. Taste test and adjust seasoning accordingly. Pour in the large bowl and toss with fruits and vegetables until coated. Serve.  Yum Yum! 

Turkey Meatballs with Spicy Harissa Sauce

Your turkey meatballs will never be bland again, not with this spicy harissa sauce.

The harissa sauce is from Tunisia 🇹🇳. It’s made with a variety of peppers (roasted red pepper and hot chili peppers, to name a few), spices and herbs such as garlic paste, coriander seed, saffron, rose and caraway, as well as, vegetable or olive oil.

If you wish to tone it down a bit, put 3 tablespoons of harissa with 3 cups of tomato purée and juice from 1 lemon in a blender and purée until smooth. Taste test to adjust seasonings, like more harissa, if desired.

Trying to keep your carbs as low as possible? Serve with cauliflower rice or vegetable noodles. Serves 4 (12 meatballs) Total Time: about an hour.

Ingredients:

1 egg, beaten
2/3 cup almond meal
1/2 cup green onions, finely chopped
4 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon caraway seeds, crushed
1/4 teaspoon black pepper
12 oz lean ground turkey
8 oz ground pork
Harissa Sauce, divided

Directions:

Preheat oven to 350F. Line a 15x10-inch baking sheet with a nonstick foil. In a large bowl combine the egg, almond meal, green onions, garlic, salt, caraway seeds, black pepper, turkey and pork. Shape into 12 meatballs and place on prepared baking sheet. Bake 30 minutes then spoon 2 teaspoons harissa sauce over each meatball and bake an additional 10 minutes or until done. Serve with remaining sauce. Yum Yum!


Keto Flank Steak Spinach Salad

I love a good flank steak salad as long as the steak isn’t over done or fatty. (Don’t you hate that?) A salad with avocado, steak and feta make a great Keto dish when eating out or staying in. Serves 4 Total Time: 20 minutes

Ingredients:

1/4 cup olive oil + 2 tablespoons, divided
12 oz flank steak
Salt and pepper, to taste
6 cups fresh spinach
2 avocados, cubed
1 small red onion, sliced
4 oz feta cheese, crumbled
Juice of 1 lemon

Directions:

Set the broiler on high. Rub 2 tablespoons of olive oil all over the steak and season both sides with salt and pepper. Place steak on a broiler pan and cook under the broiler to your desired doneness (3-4 minutes per side for medium rare). Transfer to a cutting board and let rest 5-10 minutes, before slicing.

In a salad bowl toss together the spinach, avocado, onion and feta cheese. Add in the 1/4 cup olive oil and lemon juice, season with salt and pepper and toss to mix. Divide the salad among 4 serving bowls, then slice the steak and top each salad with 1/4th of the meat. Yum Yum!

You need a broiler pan for this recipe


Easy Keto Garlicky Green Beans

Stick to the traditional green beans for this easy Keto green bean dish or mix it up a little adding yellow wax beans and/or purple beans. Eat them as a snack or serve them as a side dish. Only 6 ingredients Serves 4 Total Time: 20 minutes 

Ingredients:

16oz green beans, trimmed and halved 
2 tablespoons olive oil 
1 teaspoon minced garlic 
Salt and pepper, to taste 
1/4 cup Parmesan cheese, freshly grated 

Directions:

Preheat oven to 425F. Line a baking sheet with foil. In a large bowl toss together the green beans, olive oil and garlic; season with salt and pepper. Spread the beans on the baking sheet and bake until tender, about 10 minutes. Top with grated Parmesan cheese. Yum Yum! 

Sunday, March 24, 2019

Keto Sausage and Shrimp Bake

What’s the best sausage for this Keto Sausage and Shrimp Bake? It’s chorizo a cured sausage common in Latin American cooking which can be either spicy or slightly sweet. It gets its color from paprika and its an excellent source of  zinc, selenium and vitamin B12. Very high in protein about 15g per 3oz portion Chorizo is an excellent sausage for a Keto recipe. Serves 4 Total Time: 35 minutes

Ingredients:

2 tablespoons olive oil
6 oz chorizo sausage, diced
16-20 pieces of shrimp, peeled and deveined
1 red pepper, chopped
1 yellow pepper, chopped
1/2 small sweet onion, chopped
2 teaspoons minced garlic
1/4 cup chicken stock
Pinch of red pepper flakes

Directions:

In a skillet over med/high heat add olive oil. When hot sauté the sausage about 6 minutes; then add the shrimp and sauté until opaque, 4 minutes. Transfer both to a bowl and set aside. Add the peppers, onions and garlic to the skillet and sauté until tender, 4 minutes. Add the sausage, shrimp and stock in skillet and bring liquid to simmer, 3 minutes. Stir in red pepper flakes and serve immediately. Yum Yum!

Layered Vegetable Enchiladas with Homemade Corn Tortillas

Looks good and loaded with vegetables. Make it with homemade corn tortillas for dinner tonight. Serves 4-5

Ingredients:

1 poblano chili, cut into matchsticks
2 red bell peppers, cut into matchsticks
1/2 head of cauliflower, cut into 1/2” chunks
1 small sweet potato, peeled and cut into 1/2” cubes
1 medium onion, halved and slivered
1 cup corn kernels, fresh or frozen
3 tablespoons avocado or coconut oil
1 1/2 teaspoons ground cumin
2 cloves garlic, minced
Salt and pepper, to taste
1/2 cup fresh cilantro, chopped
2 cups salsa/pico de gallo
2 oz baby spinach
9-10 corn tortillas, halved
2 cups shredded cheddar-Monterey jack cheese blend
Garnish: sour cream and thinly sliced green onions

Directions:

Preheat oven to 425F. Lightly oil a rimmed baking sheet. Place the poblanos, red bell peppers, cauliflower, sweet potatoes, onion and corn kernels onto the baking sheet. Drizzle with oil and sprinkle the cumin and minced garlic on top. Add a pinch or two of salt and some black pepper, to taste. Then use your hands to mix everything together, coat well then spread the vegetables evenly on the baking sheet.

Bake for 30-40 minutes or until tender and show some brown spots. Stir the pan every 10 minutes for even roasting. Remove and reduce oven to 350F. Prepare a 9x9-inch square baking dish with a nonstick cooking spray.

In a small bowl stir cilantro into the salsa. Spread 1/4th of the salsa mixture onto the bottom of the baking dish. Add a layer of tortillas pieces, to completely cover the salsa. Top with 1/3 of the vegetables, a handful of spinach and 1/3 of the cheese. Repeat 2nd layer and the top layer of tortillas, salsa, vegetables and cheese. Cover with foil and bake for 20 minutes. Remove foil and bake an additional 10 minutes or until cheese melts and everything is heated through. Let sit 5 minutes, then cut into squares. Serve with sour cream and a sprinkle with green onions on top. Yum Yum

Corn Tortillas:

Ingredients:
1 1/2 cup MASECA flour + some for dusting
1/2 teaspoon salt
2 tablespoons oil, butter or lard (for this recipe we used oil)
1 cup hot water + more if needed

Directions:

In a bowl combine the flour and salt. Add the oil to the hot water and mix it with the flour. When the dough comes together kneed it with your hands into a ball. On a lightly floured surface kneed until you make a 12” long and 2” wide cylinder.

Then divide the dough into 12 1” pieces and form each into a golf 
ball shape. Place each ball on a baking sheet and cover with a dish 
towel, let rest 30 minutes.

After the dough has rested heat a large skillet on high heat, for 5 minutes. Using a tortilla press place each ball centered between 2 sheets of plastic wrap and press firmly. Rotate and press again. Repeat 2 more times or until the tortillas are 1/8” thick. Carefully peel the tortillas away from the plastic and place on a baking sheet.

Cook 1 or 2 at a time in the skillet (you do not need oil) until brown spots appear on the bottom, about a minute. Use a fish spatula to flip them over and cook an additional minute or two. Remove to a tortilla warmer. Repeat until all tortillas are made. Yum Yum!



Gochujang-Ranch Crispy Chicken Bowl

This is a bon appetit Korean recipe that I’m going to substitute some ingredients to make it Keto friendly.

This recipe is served with rice and I’m going to use Shirataki rice. Made from the Asian root konnyaku (konjac), it’s a guilt-free Skinny Rice that has, 0 net carbs, and 3 grams of fiber per serving (1/2 package), making it the perfect low carb white rice substitute.

The chicken is supposed to be breaded with panko breadcrumbs, but I’m going to use Parmesan cheese as a substitute. You can’t go wrong when you use Parmesan as a substitute for breadcrumbs. It’s delicious and instantly enhances the flavor of any dish. It also sticks well and is high in fat and low in carbs, which makes it the perfect keto food.

Try using a butter and Parmesan coating to fry your favorite meats in. The cheese will brown up beautifully to give your meat a crisp and crunchy finish that won’t disappoint.

Since I’m new to Keto, let me know if I need to substitute any other ingredients. Serves 6

Ingredients:

3/4 cup mayonnaise
1/2 cup buttermilk
2 tablespoons gochujang (Korean hot pepper paste, see below)
2 tablespoons rice vinegar
2 teaspoons fresh ginger, finely grated
1 1/2 teaspoons onion powder
1 teaspoon toasted sesame seed oil
2 cloves garlic, finely grated
Kosher salt and pepper, to taste
1/4 head red cabbage, shredded
1 stick (1/2 cup) butter
2 cups Parmesan cheese (panko breadcrumbs substitution)
1/4 cup raw sesame seeds
6 skinless boneless chicken thighs
1 large egg
1 tablespoon honey
Serve with: Shirataki rice, sliced green onion, quartered avocado, cashews and lime wedges

Preheat oven to 450F and place rack in the middle of the oven.

Dressing: Whisk together the mayonnaise, buttermilk, gochujang, vinegar, ginger, onion powder, oil, garlic and 1/2 teaspoon salt. Transfer 1/2 of the dressing into a bowl with the cabbage toss to coat; season with salt and pepper and set aside.

Heat the butter in a large skillet over med/high heat. Once melted add in the Parmesan cheese, sesame seeds and 1/4 teaspoon salt. Toss to coat and cook until heated through. Let cool .

You need a baking sheet with a wire rack insert to make this recipe.


Set the chicken on the wire rack and pat dry with paper towels. In a medium bowl whisk egg, honey, 1/4 dressing and 1 1/2 teaspoons salt in a medium bowl. Toss thighs in egg mixture, drip off excess then coat them in the Parmesan cheese mixture, pressing to adhere. Return to rack, repeat for the rest of thighs and place them evenly apart. Bake for 15-20 or until chicken internal temperature reaches at least 160F and juices are running clear. If Parmesan cheese is too dark, tent with foil until done. Let cool 5-10 minutes. Then slice 1/2” thick. Divide chicken into serving bowls along with the rice and slaw; top with green onions, avocado and cashews. Drizzle on remaining dressing and serve with lime wedges (for squeezing). Yum Yum!




BHG’s Chicken Asparagus Bacon Skillet a Keto Recipe

Bacon makes everything better -- especially in this easy chicken asparagus recipe. Dinner is served. Serves 4 Total Time: 45 minutes 

Ingredients: 

1 lb asparagus spears, trimmed 
4 slices of bacon, cooked and crumbled 
4 skinless boneless chicken breasts 
Salt and pepper, to taste
1 yellow squash, cut lengthwise then cut into 1/2” pieces 
1 1/2 cup chicken broth 
1/4 cup dry white wine 
2 tablespoons almond flour 
1/2 teaspoon lemon zest 
Lemon wedges for garnish 

Directions:

In a large saucepan cook asparagus in a small amount of boiling water about 3 minutes or until crisp-tender; drain. Immediately plunge asparagus into ice water to stop cooking. In an extra-large skillet cook bacon over medium heat until crisp. Using a slotted spoon, remove bacon and drain on paper towels, reserving 1 tablespoon drippings in skillet. Sprinkle chicken with salt and pepper. 

Cook chicken in the reserved drippings over medium-high heat about 12 minutes or until brown, turning once. Remove chicken from skillet; keep warm. Add squash to skillet; cook for 3 minutes, stirring occasionally. In a medium bowl whisk together broth, flour, and lemon peel; add to skillet. Cook and stir until thickened and bubbly. Add asparagus and chicken to skillet. 

Cook about 6 minutes more or until chicken is no longer pink (170°F). Sprinkle with bacon. Serve with lemon wedges. Yum Yum! 



Saturday, March 23, 2019

Keto Chicken Genovese

Genoa, Italy is best known for their pesto. If your going to make this dish I recommend that you use only the finest pesto. You can find it at your local grocery store or online at Amazon or Walmart (see below). This recipe is 78% fat, 17% protein and 5% carbs.

If you have the opportunity to buy organic grass-fed chicken..you’ll find that it tastes better and your benefiting with more omega-3 fatty acids and vitamins A. Serves 4 Total Time 50 minutes

Ingredients:

4 large skin-on chicken thighs
Salt and pepper, to taste (forgot on pic)
2 tablespoons butter
2 teaspoons minced garlic
3/4 cup chicken broth
2 teaspoons Genoa pesto, divided
8 oz green beans, trimmed and halved
1 pint cherry tomatoes
Garnish: shaved Parmesan cheese and basil leaves

Directions:

Preheat oven to 400F. Salt and pepper both sides of the thighs. In a large oven-proof skillet with lid over med/high heat add 1 tablespoon butter then brown thighs on both sides, 6 minutes each. Remove and set aside.

In the same skillet add the remaining tablespoon of butter and sauté the garlic until translucent, about 2 minutes. Whisk in the chicken broth and bring to boil. Reduce heat and add the chicken back in and top with the teaspoon of pesto; add the green beans and tomatoes. Turn off stove top. Cover skillet and place in preheated oven for 30 minutes or until chicken has reached an internal temperature of 160F.

Remove from oven top each thigh with the remaining teaspoon of pesto, then top with shredded Parmesan cheese and basil leaves to garnish. Yum Yum!

Try this pesto brand:



Friday, March 22, 2019

Nut Stuffed Pork Chops

Pork is very high in protein and vitamin D and low in saturated fat. Combing the pork chops with fat from the nuts and goat cheese in this recipe and you’ll meet your Keto goals. Serves 4 Total Time: 50 minutes 

Ingredients:

3oz of goat cheese 
1/2 cup chopped walnuts or pine nuts
1/4 cup toasted almonds, chopped 
1 teaspoon thyme 
4 center-cut pork chops, butterflied
Salt and pepper, to taste 
2 tablespoons olive oil 

Directions:

Preheat oven to 400F. In a small bowl combine the cheese, nuts and thyme. Season chops with salt and pepper inside and out. Stuff with the cheese mixture, pushing filling to the bottom of the cut section. Secure with a wooden toothpick through the meat. In a skillet add the oil and heat on med/high. Sear chops on both sides until browned, about 10 minutes. Transfer chops to a baking dish and bake in oven, about 20 minutes. Remove toothpicks and serve. Yum Yum! 

BLT Breakfast Salad A Keto Recipe

This is a Keto recipe and one of my favorites, because it can be eaten anytime. I’ve had it for dinner when I want something fast and light. The warm bacon dressing is delicious. Want more fat? Add a couple slices of avocado. You can also add a tablespoon of roasted sunflower seeds or a teaspoon of toasted sesame seeds. Add a sliced chicken breast to make it a meal that everyone will enjoy. 


BLT Breakfast Salad
Serves 4
Total Time 20 minutes

Ingredients:

2 slices bacon, cut into lardons
4 eggs
1 teaspoon Dijon mustard 
2 tablespoons white wine vinegar 
1 tablespoon extra-virgin olive oil 
Kosher salt and freshly ground black pepper 
Water, as needed 
1 tablespoon distilled white vinegar 
1 head Boston lettuce, cleaned, dried and torn into bite-size pieces 
1/2 cup grape tomatoes, halved 

Directions:

Cut your bacon into lardons. Fry them in a skillet until they are crisp. Remove to a paper towel.


To make the dressing: Reserve bacon grease in skillet. Add the mustard, vinegar, olive oil, salt and pepper to the skillet, stir to combine and remove from the heat.

In a saucepan large enough for all 4 eggs fill 2/3rds with water and add the distilled vinegar. When water is at high simmer stir the water around to create a whirlpool then drop the eggs in and cook no more than 3 1/2 minutes. Remove with a slotted spoon, drain the water and place on a paper towel.

In four salad bowls add the torn Boston lettuce pieces and some grape tomatoes. Top with the poached egg and a few of the lardons. Drizzle on the bacon dressing and salt and pepper, to taste. Yum Yum!

The Keto Craze for the Beginner

I’m probably a little behind on this keto craze, but I just feel it’s a renamed Atkins or South Beach Diet. No carbs or low carbs and high fat. I don’t know about you but fats growing up were considered a no-no. Fats got you fat...right? So, if I give up most breads, rice, pasta, potatoes and corn etc...I can indulge in my favorite foods, everything dairy? And I’ll lose weight! It should be a no brainer, but I need more convincing.

Two things we should remember; (according to the Keto experts)

1. The body can burn fats into energy much faster then carbs, thus using stored fat when needed, which in turn, weight loss.
2. Fats contain more calories, so you eat less. Or it’s ingrained in our brain to eat less fat. I’m still sticking to that one.

Keto is based on ratios aka fat, protein and carbs. 65% to 75% is fat, 20% protein and the remaining 5%-10% is carbs. If you want to track your %’s you can at tasteaholics.com/keto-calculator or ketogains.com/ketogains-caluculator. With any diet it is important to drink water and get some exercise. It’s also important to know when you are establishing “ketosis” which can be detectable by the sniff “breath test”. Your body will create ketone bodies which will change the smell of your breath when it first starts working. Another way is checking your urine with urine test strips or by a blood ketone meter, which is much more accurate.




Here comes the hard part throwing out all things carb in your fridge, freezer and pantry. Or donating them to your family or church. Not only are you getting rid of the fore mentioned, it also includes beans, crackers, cereal, oats, pop, fruit juice, milk, sweetened yogurt, sweets, bananas ☹️, Grapes, mangos, papayas, dried fruit or any fruit stored in a sugary syrup.

You can alternate:

Milk for Coconut Milk
Pasta for Zucchini noodles
Sugar for Stevia
Rice for Shirataki Rice
Mashed potatoes for mashed cauliflower

From now on when I post a recipe that is Keto friendly I will let you know. And I’ll start a Keto board in Pinterest. I’ve already have recipes that will work and I’ll edit them and pin them to that board. One of my favorite recipes is Keto friendly and that’s my BLT Breakfast Salad. I’ll eat this anytime of the day, especially for dinner when I want something light. Yum Yum!




Thursday, March 21, 2019

Copycat Panera Bread’s Fuji Apple Chicken Salad

This recipe also includes a homemade balsamic vinaigrette. If you’ve ever had this Fuji Apple Chicken Salad at Panera Bread you’ll be happy to know you can make it at home. Having a party? Serve it banquet style so your guests can pick and choose which ingredients they prefer. Serves 6 Total Time 20 minutes.

Ingredients:

1 rotisserie chicken, remove meat and chill prior to assembly
8 oz bag of spring greens
2 tomatoes, chopped
1 cup pecan halves, toasted
1 2 1/2 oz bag of Granny Smith apples 🍏
6 oz feta cheese, crumbled
1/2 red onion, sliced
1/2 cup dried cranberries


Balsamic Vinaigrette:
2/3 cup olive oil
2 tablespoons white balsamic vinegar
2 tablespoons apple cider vinegar
2-3 cloves garlic, finely chopped
2 small shallots, finely chopped
3 tablespoons Dijon mustard
3 tablespoons honey

Directions:

Mix together all the salad ingredients in a salad serving bowl. Dressing, combine all ingredients. Pour on top or set aside when serving. Yum Yum!

Wednesday, March 20, 2019

Spicy Carrot Soup

Carrots are good for you, right? I think when I was growing up my grandmother would say carrots were good for my eyesight. Well, I must of quit eating them because, I had to get glasses when I turned 35. If I eat enough of this soup will I be able to get rid of my glasses? I afraid it’s too late for that, but I can still enjoy this soup. And you can too. Serves 4 Total Time 1 hour.

Ingredients:

2 tablespoons butter
2/3 cup onions, chopped
1 1/4 lb carrots, finely chopped
1 stalk celery, finely chopped
6 cups chicken broth
1 bay leaf
1/4 teaspoon tarragon
1/8 teaspoon hot pepper sauce
1/3 cup cream of coconut

Directions:

In a Dutch Oven add your butter and melt it on medium heat. Add onions and cook until they are lightly golden, about 10 minutes. Add carrots, celery and chicken broth, bring to boil then add bay leaf and tarragon. Reduce heat to simmer and cook 25-30 minutes or until vegetables are tender. Remove the bay leaf and pour ingredients into a blender and purée. Return soup to Dutch Oven and bring to boil, then lower heat; stir in hot pepper sauce and the cream of coconut. Adjust seasoning, if necessary. Serve immediately. Yum Yum!

You need a Dutch Oven or a stock pot for this recipe


Loaded German Potato Salad

First day of Spring and I’m already thinking about Summer Salads and Potato Salad always comes to mind. This loaded potato salad is full of goodness. What makes a potato salad German? Well in Northern Germany they make theirs like in the US with mayonnaise. In southern Germany is where it’s made with vinegar and mustard. Serves 16 Total Time: 30 minutes. Only 192 calories

Ingredients:

1/2 pound sliced bacon, diced
1 cup thinly sliced celery
1 cup chopped onion
1 cup sugar
2 tablespoons all-purpose flour
1 teaspoon salt
3/4 teaspoon ground mustard
1 cup cider vinegar
1/2 cup water
5 pounds unpeeled small red potatoes, cooked and sliced
2 medium carrots, shredded
2 tablespoons minced fresh parsley
Additional salt, optional

Directions:

In a large skillet, cook the bacon over medium heat until it is crisp. Remove bacon to paper towels. Drain the skillet, reserving 1/4 cup drippings. Saute celery and onion in drippings until tender. 

In a large bowl, combine the sugar, flour, salt, mustard, vinegar and water until smooth. Add to the skillet. Bring to a boil. Cook and stir for 1-2 minutes until thickened. 

In a large serving bowl, combine the potatoes, carrots and parsley. Drizzle with sauce and stir gently to coat. Season with additional salt if desired. Crumble bacon; sprinkle on salad. Serve warm. Just the way my Daddy likes it. Yum Yum!