Keto Queso

September 13, 2018September 20, 2018 Leave a comment

What you need:

2 TBSP Olive Oil
1 small onion, diced
8 oz white American cheese, shredded
8 oz Monterey Jack cheese, shredded
1 cup heavy cream
Optional things for dipping
- grilled chicken tenders
- bacon chips
- fresh veggies

What to do:

In a medium skillet, heat oil over medium heat. Add the onion and saute until translucent.
Reduce the heat to low. Add the cream to the skillet, and gradually add in the cheeses to the skillet, stirring often, until the cheeses and smooth and completely melted.
Serve immediately in skillet, fondue or small crock pot.

Chicken Caprese

August 15, 2018October 4, 2018 Leave a comment

What you need:

3 zucchinis
1 lb chicken breast
salt and pepper
1/4 tsp oregano
1 TBSP olive oil
4 garlic cloves, chopped
1 pint grape tomatoes, sliced in half
3 TBSP fresh basil, chopped
10 oz fresh mini mozzarella balls, cut in half

What to do:

Spiralize zucchini into noodles and set aside.

In a skillet, heat olive oil. Add chicken and season with salt, pepper and oregano. Cook until chicken is browned and cooked through. Set chicken aside.

In the same skillet, reduce heat to medium, add garlic and cook until golden. Stir in the zucchini noodles, the tomatoes and the basil. Simmer for 2 minutes. Add chicken and mozzarella balls. And serve immediately.

Shrimp Cakes

July 10, 2018July 13, 2018 Leave a comment

What you need:

1 lb raw shrimp
1 cup mozzarella cheese
1 large egg
1/4 cup mayonnaise
2 TBSP green onion, chopped
1/2 tsp salt
1/8 tsp black pepper
1/4 cup coconut flour
2 TBSP olive or coconut oil

What to do:

Pat shrimp dry with paper towels, and dice. Add shrimp to a large bowl. Add mozzarella, egg, mayonnaise, green onion, coconut flour, salt and pepper. Mix until well combined.

Heat a skillet over medium heat and add oil. Once oil is heated, spoon large tablespoons of the batter and flatten each to about half inch thick. Cook about 3 minutes per side or until golden brown on the edges and cooked through.

Horseradish Aioli

1/2 cup mayonnaise
1/2 cup chopped fresh parsley
1 TBSP prepared horseradish (or more according to taste, we generally use 2 TBSP)

Blend ingredients together, and keep in fridge until ready to use.

Cauliflower Nachos

January 29, 2018September 4, 2018 Leave a comment

What you need:

1 head of cauliflower
1lb ground beef
taco seasoning (enough for 1lb of meat see recipe here)
2 cups shredded cheese
Assorted nacho toppings (Roasted veggies. Fresh onions, tomatoes, jalapenos, cilantro, sour cream and/or salsa)

What to do:

Preheat oven to 425 F. Cut head of cauliflower into one inch thick slices. Lightly coat both sides of cauliflower with olive oil, and place on baking sheet. Bake in oven for 20 minutes.

While cauliflower is roasting, brown ground beef in skillet and add in homemade taco seasoning.

When cauliflower is browned to your liking, remove baking sheet from oven. Top cauliflower with ground beef and cheese (and any other toppings you want roasted). Bake for another 10 minutes till cheese is melted. Top nachos with additional fresh toppings if desired.

Grain-Free Granola

January 11, 2018September 4, 2018 Leave a comment

What you need

1 cup raw almonds, chopped
1 cup walnuts, chopped
1 cup pecans, chopped
1 cups raw sunflower seeds
1 cup pumpkin seeds
1/4 cup flax seeds
3 cups unsweetened coconut flakes
½ cup Swerve sweetener
1/3 cup coconut oil, melted
1 tsp ground cinnamon
1 tsp ground ginger

What to do

Preheat oven to 350F.

Place coconut, nuts and seeds in a large bowl.

Melt the coconut oil and mix in the cinnamon, ginger, and swerve sweetener.

Pour oil mixture over the nut mixture and combine until fully incorporated. Place on a baking sheet and bake for 20 minutes, turning mixture every 3 minutes.

Allow to cool thoroughly and place in airtight container. Eat by itself or as a topping for plain yogurt.

Macros

For ¼ cup serving: 180 Calories, 5g Protein, 5g Carbs, 17g Fat, 3g Fiber, 1g sugar

Taco Casserole

January 7, 2018July 13, 2018 2 Comments

What you need

1 pound ground beef, browned
16 oz frozen cauliflower
1 jalapeno, diced
1 small red peppers, diced
1 small onion, diced
taco seasoning (enough for 1lb of meat see recipe here)
2 cups shredded cheddar cheese
1 cup sour cream

What do do

Preheat oven to 350F.

Place minced meat and cauliflower into a bowl. Add in herbs and spices then mix together. Stir in onions, red peppers and jalapenos, and 1 cup of shredded cheddar cheese.

Pour the mixture into a casserole dish. Top with the leftover cheese. Bake for 1 hour. Top with sour cream.

Macros

For whole casserole: 2185 Calories, 160g Protein, 46g Carbs, 145g Fat, 9g Fiber, 0g sugar

Homemade Bone Broth

January 4, 2018September 4, 2018 Leave a comment

What you need

Leftover bones (2 chickens, a turkey, or beef soup bones)
2 carrots, peeled and chopped in 2 inch chunks
2 stalks celery, chopped in 2 inch chunks
1 large onion, cut into quarters
2 TBSP apple cider vinegar

What to do

Put the bones, carrots, celery, and apple cider vinegar into a large slow cooker. Cover with water by 2 inches, then set on low. Cook for 10 to 12 hours overnight.

Strain the broth through a strainer.

Macros

In 1 cup of broth: 25 Calories, 2g Protein, 2g Carbs, 4g Fat, 0 Fiber, 0 Sugar

Notes

Bone broth has been shown to heal a “leaky” gut and boost your immune system because it contains healing nutrients that are easily used by your body.

Whenever I cook a chicken, or turkey, I immediately use the bones to make a broth. Each recipe will make about 3 quarts, so I freeze it in 2 cup sandwich bags, so I have bone broth on hand at all times.

I don’t season the broth as I make it since I use it in a variety of dishes, but feel free to add salt and pepper if you are going to be using it right away.