Mexican Stuffed Peppers

mexstuffedpeppers

I tried a new spin on cooking with La Fiesta Taco Seasoning and it was a hit! Full of flavor and, dare I say, better than taco salad.

MEXICAN STUFFED PEPPERS

Servings: 4

4 Green Bell Peppers
1 lb Ground Beef
1 - 2 tbs La Fiesta Taco Seasoning (keto friendly!)
1 1/2 - 2 cups Shredded Dubliner Cheese

Toppings:
Sour Cream
Salsa
Whatever you like!

1. Preheat oven to 350°F
2. In a frying pan, cook up the ground beef and
   when it is nearly cooked through add
   Taco Seasoning to your taste.
2. Prepare peppers by using a paring knife 
   to cut the tops off. Scrape out the inside
   a bit with a spoon but be careful not to
   penetrate the sides or bottom.
3. Place your peppers on a baking sheet and
   when your taco meat is cooked through start
   layering the meat with cheese inside your peppers.
   I shred Dubliner because it has 0 net carbs.
4. Bake for 30 minutes.
5. Top with your favorite taco toppings like sour cream,
   salsa, or hot sauce!

Net Carbs

For 1 pepper with the taco meat and Dubliner cheese (no toppings) we are looking at about 4 Net Carbs depending on the size of the pepper which is the only source of carbs.

Keep in mind many cheeses will have carbs in them so don’t forget to count them.

Low Carb Meatloaf

lowcarbmeatloaf

Meatloaf has always been one of our favorite home cooked, Sunday meals. Since starting on my Keto journey we have been avoiding it because of a few of the main ingredients in my traditional recipe: bread crumbs, ketchup and brown sugar. I recently decided to take on the task of converting this traditional favorite to low carb goodness.

LOW CARB MEATLOAF

Loaf:
 2 lbs ground beef
 1 tbs minced garlic
 2 tbs dried onion flakes
 S&P
 1 tbs dried oregano (or more depending on your taste)
 1 tbs dried basil (or more depending on your taste)
 1c Pork Rind crumbles
 1 egg

Sauce:
 2/3 cup low carb tomato sauce
 * We had left over low carb spagetti sauce so I used 
   that and it worked out fine
 1 tbs Dijon mustard
 1 tbs Worchestershire Sauce
 1 tbs Brown Sugar Sweetner
 1/4 cup Apple Cider Vinegar

DIRECTIONS
1. Preheat oven to 375°F
2. Grease a loaf pan of your choice
3. To create Pork Rind crumbles I used a food processor 
   but you could also place the rinds in a sandwich bag
   and crush them to make the crumbles
4. Over low heat in a sauce pan mix together 
   ingredients for sauce. 
5. After a the sauce begins to simmer
   remove from heat
6. Mix together loaf ingredients in a
   separate mixing bowl
7. Add about 1/3 c of sauce to loaf mixture
8. Add loaf mixture to loaf pan. I tend to 
   flatten it out for more even slices
9. Spread a few spoonfuls of the sauce on 
   top of the loaf and place in oven
10. Cook for about 45 minutes
11. Around 45 minutes add a little more
    sauce to top along with sprinkling
    brown sugar sweetner then place into
    broiler for 5 - 10 minutes. This creates
    a tasty little crust on top. 
12. Keep an eye on the loaf in the broiler. You
    are watching for caramelization but, of course,
    don't want to burn the top of your loaf.
13. Allow the loaf to sit for a few minutes after
    removing from the broiler before slicing.
14. For extra flavor return the sauce to the
    stove top and warm through. Serve on top of
    meatloaf slices, like gravy.

Net Carbs

The entire loaf, based off the brands of ingredients I used, was about 9 net carbs. That is about .75 to 1.25 net carbs per slice, depending on the size of your slices.

Cheesy Zucchini Noodles with Sausage

My new favorite kitchen tool has been the Vegetable Spiralizer from ScharfPro. When we are trying to have a quick dinner I pull it out, spiral up some zucchini and toss it into a pot. Our latest favorite, by both big and little people in our house, is zucchini noodles with cheese and sliced sausage.

CHEESY ZUCHINI NOODLES WITH SAUSAGE

3 medium size zucchinis
2/3 cup shredded cheese
2 or 3 sausage links. 
Extra virgin olive oil or cooking oil of choice

1. Using a spiralizer, create strands of zucchini 
   resembling noodles.
2. Warm oil in pan on medium heat. Add zucchini noodles 
   and cook thoroughly. Cover with lid to cook faster.
3. Once Zucchini has cooked drain access liquid 
4. Return to heat and add shredded cheese and sliced sausage
5. Return lid and lower heat to low while cheese is melting 
   and sausage is warming through.

 

Net Carbs

About 8 per serving (half of dish)

This completely depends upon what type of cheese and sausage you use.

Low Carb Biscuits & Gravy

biscuitsandgravy

Biscuits and gravy has always been a beloved special breakfast in our house. Now that I am on a ketogenic diet and my family is slowly converting I thought I would put a keto twist on our old breakfast favorite.

LOW CARB BISCUITS & GRAVY

Serves 6

GRAVY
1 lb pork sausage
1/2 cup almond flour
1/4 cup coconut milk (optional)
1/2 cup heavy whipping cream

MUFFINS
Follow Baking a Batch of Low Carb Flax Muffins

1. In a skillet, brown pork sausage
2. Once thoroughly cooked, sprinkle in the almond flour.
   I add it in at about 1/8 cup at a time. You want it 
   to soak up the fat in the skillet and coat the sausage
3. Pour in heavy whipping cream in 1/4 cup increments. 
   If you feel you need to thin out the gravy add in 
   coconut milk. Feel free to use more heavy whipping 
   cream instead if you want.
4. Warm through with heat on low, keep in mind it 
   will continue to thicken over time
5. Serve over flax muffins

Macro Nutrients *

Serving size: 1/6 of skillet

Without Muffins
3 Net Carbs
30g Fat
10g Protein
325 Calories

With 2 Muffins
7 Net Carbs
46g Fat
24g Protein
575 Calories

* These are estimates based on the specific ingredients I used

Baking a Batch of Flax Muffins

flaxmuffindozen

Being the only full-time ketoer in the house I generally only make one flax muffin at the time using my Quick and Easy Flax Muffin recipe. Today, I needed to make a batch to go with biscuits and gravy so I spent some time to expand the recipe. Afterwards I realized I forgot to add butter or coconut oil but they still turned out great! Feel free to include a fat base if you want. It would make the muffin more moist and dense. I would recommend 1/4 to 1/3 cup depending on your taste. Just make sure it’s in liquid form so you can mix it in easier and don’t forget to adjust your macros.

KETO FLAX MUFFINS

Yields 12 medium sized muffins

2 cups flaxseed meal
1/4 cup Swerve (powdered Erythritol)
1 tbs baking powder
2 tbs ground cinnamon
1 tsp salt
5 large eggs
1/2 cup unsweetened coconut milk

1. Preheat oven to 350°F
2. Grease muffin pan or use muffin cups. 
3. In a mixing bowl combine flax seed meal, Swerve, 
   baking powder, ground cinnamon and salt. 
4. Once dry ingredients are combined add eggs and 
   unsweetened coconut milk. Mix well.
5. Fill muffin cups 3/4 full and bake for 13-15 minutes

Macro Nutrients *

Serving size: 1 muffin
Servings in batch: 12

2 Net Carbs
8.25g Fat
7g Protein
125 Calories

*These are estimates based on the specific ingredients I used

Cheesy Spinach Breakfast Muffins

cheesyspinachmuffins.JPG

I loved having these on hand for work during the week. I just snagged one and tossed it in my lunch bag on my way out the door. You could make these up in a mini or full size muffin/cupcake pan. Just be sure that you split the macro nutrients accordingly so you can have an idea of what you’re eating to keep track.

It can be hard to keep track of your macro nutrients with recipes like this because one muffin may have more spinach or cheese than another. I tried to do my best to make them equal but at the end of the day I think if you can stay as close as you can to your personal set macros then you’re doing great!

CHEESY SPINACH BREAKFAST MUFFINS

6 eggs
1 tbs heavy whipping cream
1 tbs dried onion
1 tbs minced garlic
2 cups fresh spinach
2/3 c shredded colby or sharp cheddar
olive oil or butter
salt & pepper

DIRECTIONS

1. Preheat oven to 350°f
2. In a medium bowl whisk together the eggs and heavy whipping cream
3. In a frying pan, warm olive oil or butter to cook up the spinach.
4. Once all of the spinach is wilted down, add in garlic and dried onion.
   Mix well and warm through then remove from heat.
4. Add the spinach mixture and cheese to eggs and salt and pepper to
   your preference. Mix well.
5. In a buttered muffin pan, fill each cup about 1/2 to 2/3 full
   with your eggy mixture.
6. Bake for about 20 minutes or until the tops are golden brown.
7. Reheats in microwave in about 30-60 seconds.

Macro Nutrients*

Serving size: Entire batch **
Servings in batch: 18-24 mini muffins or 12-18 full size muffins

15 Net Carbs
96g Fat
57g Protein
831 Calories

* These are estimates based on the specific ingredients I used
** Be sure to take the numbers above and divide by the total number of muffins you made to get your macro nutrient count per muffin

Creamy Steak & Bacon Skillet

creamysteakbaconskillet

I found a really great recipe for a similar skillet with shrimp in it. My spouse is allergic to seafood so I switched it up with steak and added my own flare. I have never seen someone so satisfied and in love with their dinner before. This one was a big hit in our house!

CREAMY STEAK & BACON SKILLET

6 slices of bacon (I use thick cut, it holds up the best)
3 cups of fresh mushrooms, sliced
1 lb Beef round top steak cubed (or any type of cut you like)
1/2 c heavy whipping cream
1 tbs dried onion (or use fresh if you prefer!)
Salt & Pepper to taste

Directions

1. Fry up the bacon. I like cutting mine into about a quarter of an inch strips 
   before I put it in the pan. Don't turn the heat up too high. 
   You don't want to accidentally burn the bacon. 
   You'll be reusing the bacon fat.
2. Once the bacon is cooked, remove from skillet and set aside. 
   Leave left over bacon fat in the skillet.
3. With the heat still on, add in your mushrooms and cook until they are softened.
4. Once mushrooms are cooked, remove from skillet and set aside with bacon.
5. Add cubed beef to the skillet. Top with salt, pepper and dried onion. 
   Cook the beef close to the way you prefer it (rare, medium rare, well, etc.)
6. Once beef is close to how you prefer it, add back in bacon, mushrooms and 
   heavy whipping cream. Mix well and warm through. 
   Keep in mind the beef will keep cooking as you do this.
7. If you prefer a thicker sauce you can allow the sauce to come to a 
   simmer and reduce a bit. We preferred it on the brothy side.
8. Serve as is or over a low carb noodle such as shirataki noodles.

Macro Nutrients*

Serving size: 1 portion
Servings in skillet: about 4

2.5 Net Carbs
25g Fat
30g Protein
384 Calories

*These are estimates based on the specific ingredients I used

Low Carb Flaxseed Bread

flaxseedbreadrecipe

This was my first try at flaxseed bread. Overall I think it turned out great. Next time I’m going to try a smaller pan so it produces taller sandwhich-like slices but the shorter slices I have this time are great topped with butter as a side or for afternoon tea.

LOW CARB FLAXSEED BREAD

2 cups flaxseed meal
3 tsp baking powder
1 tsp salt
20 drops liquid Stevia
5 eggs, beaten
1/2 cup water
1/3 cup organic coconut oil

Directions

1. Preheat oven to 350°F
2. Combine dry ingredients
3. Mix in coconut oil, beaten eggs and Stevia.
4. Add in water gradually. You may not need the full 1/2 cup of water. 
   I eyeballed this and used a little less.
5. Pour batter into a greased bread pan.
6. Bake for 30-35 minutes. 
   Check bread either by poking with knife and it comes out clean 
   or bread is springy when you push gently on top.

flaxseedbread

Macro Nutrients *

Whole loaf
7 Net Carbs
172g Fat
78g Protein
2,125 Calories

Cut into 16 slices (per slice)
.5 Net Carbs
10.75g Fat
4.88g Protein
133 Calories

* These are estimates based on the specific ingredients I used

The Wondrous Cauliflower

cauliflowermash
I see cauliflower used everywhere in keto cooking – pizza crust, tots, roasted, mixed into muffins and mashed. I was really unsure about cauliflower mash. I’ve seen it on quite a few keto sites but assumed the texture would be really weird and lumpy. Much to my surprise, and despite winging it to boot, my cauliflower mash turned out creamy and delicious! The details are below.

CAULIFLOWER MASH

2 cups cauliflower flowerettes (I used frozen)
about 1/4 cup coconut milk (I eyeballed this)
1 tsp minced garlic
2 tbs butter
2 tbs parmesan cheese
salt
fresh parsley (for garnish)

Directions:
1. Steam or microwave cauliflower
2. Place 1/2 of cooked cauliflower into food processor or blender.
3. Gradually add the rest of the cauliflower and coconut milk as you blend to a desired consistency.
4. Blend in butter, garlic and parmesan cheese. Salt to taste.
5. That's it! Top with parsley for a pretty (and tasty) garnish.

Makes 2-3 servings (if you can push yourself to share because it is that yummy)

 

Net Carbs: About 8g for entire dish

Note: I did not count the carbs in coconut milk because it is <1g per cup.

Quick & Easy Flax Muffin

flaxmuffin_1
It has been nearly a full week on keto now and in an effort to continue to expand my keto-friendly pantry I consulted a friend and fellow ketoer who sent me One Minute Flax Muffin – Low Carb from Food.com. I thought this was a great idea! As usual I put my own spin on it and it turned out great!

QUICK & EASY FLAX MUFFIN

1 tbsp butter
1/4 cup flax seed meal
1/2 tsp baking powder
1 tsp cinnamon
6-9 drops Pyure Organic Liquid Stevia Drops
1 egg

Directions:

1. Put butter into coffee mug and melt in microwave (about 20-30 seconds).
2. Remove from microwave then add flax seed meal, baking powder, cinnamon and egg. Mix well.
3. Stir in liquid Stevia drops.
4. Put into microwave and cook for 1.5 minutes on high.
5. Add butter on top for added flavor and enjoy!

flaxmuffin_2

Total Net Carbs: 2.38g

Note: I used the Stevia.net conversion chart to utilize liquid Stevia instead of powder because powder tends to have carbohydrate additives to prevent clumping.

Correction: I have added .38 net carbs to my total count based on the egg content because I felt it was important to consider the carb content within eggs. It can easily add up and put you over your daily intake.