Category Archives: Keto Diet

Zucchini Lasagna

Quite a while back I had posted a KETO lasagna recipe using zucchini zoodles. Now that we are Keto Conscious I have given myself a little more leeway with what we eat. But…this recipe is really still Keto but assembled in a little different manner, for those who do not own a spiralizer! It was great with a few different ingredients.

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Oven Ready in 9 x 13 pan

Zucchini Lasagna

Ingredients

  • 3 large zucchinis
  • 1 teaspoon olive oil
  • 1-pound ground beef
  • 1/2 cup onion finely chopped
  • 2 teaspoons garlic minced
  • 24-ounce jar marinara or Bolognese sauce
  • 16 ounces ricotta cheese
  • 1 cup chopped spinach
  • 1/2 teaspoon Italian seasoning
  • 1 egg
  • 1/2 cup grated parmesan cheese
  • 2 cups shredded mozzarella cheese
  • salt and pepper to taste
  • cooking spray
  • fresh basil garnish
  1. Trim both ends off the zucchini.
  2. Use a mandolin to cut the zucchini into 1/8-inch slices. Sprinkle salt over the zucchini slices, then lay them out on a layer of paper towels to drain. Let sit for at least 10 minutes.
  3. Pat the tops of the zucchini slices with paper towels until dry.
  4. While the zucchini is resting, prepare the sauce. Heat the olive oil in a large pan over medium heat.
  5. Add the ground beef and season with salt and pepper to taste.
  6. Cook for 5-6 minutes, breaking the meat up with a spatula, until beef is browned and cooked through.
  7. Add the onion and cook for another 3-4 minutes or until softened. Add the garlic and cook for 30 seconds.
  8. Add the marinara sauce and bring to a simmer; cook for 5 minutes.
  9. Place the ricotta cheese, chopped spinach, Italian seasoning, egg, parmesan cheese, salt and pepper in a bowl. Mix until well combined.
  10. Preheat the oven to 375 degrees F. Coat a 2- or 3-quart baking dish with cooking spray.
  11. Place 1/4 of the sauce in the bottom of the dish. Add 1/3 of the zucchini slices on top. Spread 1/3 of the ricotta mixture over the zucchini then top with 1/3 of the mozzarella cheese. Repeat the layers, ending with the mozzarella cheese.
  12. Cover and bake for 30 minutes. Uncover and bake for an additional 20 minutes. Sprinkle with parsley, then let stand for 5-7 minutes. Cut into slices, then serve.

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Cauliflower Jalapeno Mac n Cheese

Who doesn’t like macaroni and cheese, whether it be Canada’s KD (Kraft Dinner) or any number of restaurant style macaroni and cheese dishes? One of our fav restaurants in Merida, Yucatan – Merci, does a wonderful macaroni and cheese with jumbo shrimp! What’s not to love about that? Of course, when you do KETO, you avoid pasta, But, since we are now only KC (Keto conscious) we have a little leeway. Don’t tell your family it is KETO. They do not need to know. This is undoubtedly a new fav recipe, with a touch of jalapeno (optional).

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KETO Cauliflower Jalapeno Mac n Cheese with Bacon

Ingredients (Vegans, omit bacon)

  • 1 large head cauliflower cut into small bites
  • 8 ounces cream cheese softened
  • 1 1/2 cups shredded cheddar cheese I use a cheddar blend
  • 1/2 cup heavy cream
  • 5 strips of uncured bacon cooked and crumbled (bacon grease reserved)*
  • 3 teaspoons bacon grease melted
  • 2 jalapeño peppers minced (see notes)
  • 2 tablespoons grass-fed butter
  • 1-2 tablespoons hot water
  • salt and pepper to taste
  • Optional: fresh cilantro for garnish

Instructions

  1. Add the cauliflower florets to a microwave safe bowl with a plate (or paper plate) on top Microwave for 7-8 minutes or until slightly tender (or your desired texture). You can steam it instead, if you don’t have or want to use a microwave, but I wouldn’t boil it, it might be too watery.
  2. While the cauliflower is cooking, heat a saucepan over medium. Add in the butter and bacon grease, then sauté the jalapeño peppers until tender, should take just about 2-3 minutes. Add in the cream cheese and stir until melted. Add the remaining ingredients and still until well combined and all the cheese has melted.
  3. Add in 1-2 tablespoons of hot water if needed, to reach your desired consistency.
  4. Once the cauliflower is cooked through, you don’t need to drain it or pat it dry. The small amount of moisture will be perfect with this sauce, which as I mentioned, is on the thicker side. Pour cauliflower in the skillet and mix well to coat each piece, then serve.
  5. Optional: Garnish with fresh cilantro and/or crumbled bacon.
  6. Store leftovers in the fridge for a few days. It reheats beautifully in the microwave or stovetop.

Notes

The amount of jalapeño pepper that you use is entirely up to you, and will depend personal preference. I would recommend using 2 jalapeño peppers for a mild to medium level of heat and flavor. If you’re like me and love a spicy kick and a stronger jalapeño flavor, you’ll want to use a bit more.

 

Larry’s Meatloaf (My spouse)

Some unknown person is always tinkering with my recipes? This time I made that someone (?) write down what he did. It was incredible and very moist! What can I say??? This was supposed our takeout and movie night vicariously with friends, during COVID-19, but we stayed in and he cooked. With these garlicky green beans the meal was awesome.

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LARRY’S MEATLOAF

INGREDIENTS

  • 2 pounds of ground beef and pork
  • 3 strips of bacon for topping the meatloaf
  • ¼ cup of tomato pesto for topping the meat loaf
  • 3/4 cup of crushed pork rinds

 

  • ½ medium white onion, finely diced
  • 3 garlic cloves, finely diced
  • 2 Tbsp fresh sage, finely chopped
  • 2 Tbsp fresh basil leaves, chopped
  • 1 tsp rosemary, chopped
  • 1 tsp thyme

 Sauce Ingredients

  • 2 large eggs, lightly beaten
  • 1 tablespoons olive oil
  • 1 teaspoon salt
  • 1/4 teaspoon coarse black pepper
  • 1 – 6 oz. can tomato paste
  • 2 teaspoons white vinegar
  • 1 tablespoon BBQ sauce (I use Weber hickory)
  • 1 tablespoon liquid smoke

 

INSTRUCTIONS

  1. Lightly spray a 5 x 9-inch loaf pan with oil and line with parchment.
  2. Add 1 Tbsp butter and 1 Tbsp of water to a small fry pan, add in the onion and garlic and caramelize over low heat. When caramelized, add in the herbs. Set aside.
  3. Place the meat in large bowl. Set aside.
  4. Mix the sauce ingredients well and then stir in the caramelized onion mix and the crushed pork rinds.
  5. Pour mixture over the meat and blend well using your fingers.
  6. Put into loaf pan and pat down.
  7. Cut bacon into short pieces and place on top, then add the tomato pesto over the loaf.
  8. Bake at 350 degrees F, covering lightly with foil after 45 minutes. Meat thermometer should register 165 degrees F. (about 1 hr. to 1 hr. 15 min).
  9. When meat is done, juices will be clear. Drain any fat and let sit about 10 minutes before slicing.

 

Spanish Chicken and Chorizo Bake

Too many Argentinian chorizos…My best friend, Pinterest, shared this recipe! Fortunately I had some chicken thighs, cherry tomatoes and black olives…

Spanish Chicken and Chorizo Traybake

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Spanish Chicken & Chorizo Traybake

Dairy Free, Gluten Free, Grain Free, Paleo, Specific Carbohydrate Diet Legal, Whole30

Ingredients

  • 1 yellow bell pepper deseeded and cut into chunks
  • 1 red bell pepper deseeded and cut into chunks
  • 1 red onion cut into wedges
  • 1 white onion cut into wedges
  • 6 boneless skinless chicken thighs (or 4 chicken breasts)
  • 1 cup cherry tomatoes
  • 2/3 cup chopped chorizo
  • 1/2 cup black olives
  • 1/3 cup olive oil
  • 3 cloves garlic crushed
  • 1 1/2 tsp smoked paprika
  • 1/2 tsp oregano
  • 1 tbsp red wine vinegar
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp fresh parsley
  1. Preheat the oven to 200 degrees Celsius (390F)
  2. In a large pyrex baking dish add the chopped bell peppers, onions, cherry, chorizo, tomatoes and olive.
  3. In a bowl whisk together the olive oil, crushed garlic, paprika, oregano, vinegar, salt and pepper. Pour 2/3 of the sauce over the veggies and toss with your hands to ensure everything is well coated. Place the chicken pieces on top of the veggies and brush with the remaining sauce.
  4. Bake in the oven for 30 minutes, remove from the oven half way through cooking and spoon some of the sauce from the bottom of the dish over the chicken and veggies before returning back to the oven to bake.
  5. Check the chicken to ensure it’s no longer pink. Sprinkle the veggies with chopped parsley before serving.

KETO Chicken Pot Pie

I don’t know about you, but chicken pot pie is one of my fall favourites. That creamy chicken and vegetable filling is so warming and comforting. 

Although this recipe included a coconut flour crust, I ignored it and it became my Chicken Pot Pie without a crust! The choice is yours…

Keto Chicken Pot Pie

Ingredients

  • 2 T. butter
  • 1/2 cup mixed vegetables
  • 1/4 small white onion diced
  • 1/4 tsp.salt
  • 1/4 tsp. pepper
  • 2 garlic cloves minced
  • 3/4 cup whipping cream
  • 1 cup chicken broth
  • 1 tsp.poultry seasoning
  • 1/4 tsp.rosemary
  • pinch of thyme
  • 2 1/2 cups cooked chicken diced
  • 1/3 cup shredded cheddar cheese OPTIONAL

Instructions

  1. Skip cooking the chicken and buy a ready roasted one! Cut up 2 1/2 cups…
  2. Saute onion, veggies, garlic cloves, salt and pepper in 2 tablespoons of butter for approx. 5 minutes until onions are translucent.
  3. Add heavy whipping cream, chicken broth, poultry seasoning, thyme and rosemary. Simmer (covered) for 5 more minutes.
  4. Add the diced chicken.

Optional – Stir in 1/3 cups shredded cheddar cheese.

 

Stuffed Spaghetti Squash

Once a year, we seem to be able to find spaghetti squash in Yucatan. This was it! If you have never baked a spaghetti squash it is so simple. When it is done baking you take a large fork and shred it et voila – spaghetti! The simple version is to bake it and the add your favorite spaghetti sauces (commercial or homemade) and lots of Parmesan cheese,

This version is a little more time consuming but well worth it. Take a look –

Spaghetti SquashThe original recipe called for the filling to be baked inside the upturned squash. It was very difficult to shred the squash with the filling in it and thus I adapted the version and filled the shredded squash, mixing the filling into it.

Stuffed Spaghetti Squash

Cut the spaghetti squash in half horizontally and remove the seeds. Put squash cut sides down in a baking dish with a half inch or so of water. Drizzle with a little olive oil. Cover with foil and bake in 350-degree oven for 35 to 45 minutes. Test with a fork for tenderness.

While it is baking, prepare the stuffing as shown below.

Ingredients

  • 1 medium spaghetti squash
  • 1 lb. Ground beef
  • 5 cloves of garlic crushed
  • 1 large cooking onion
  • Salt and pepper
  • Seasoning to suit your taste
  • ¼ cup Parmesan cheese
  • 2 heaping tablespoons of salsa (optional)
  • 1 tablespoon olive oil

Directions

Heat oil in pan.  (I like to use my wok) Throw in the garlic and sauté for about 30 seconds. Throw in the onion and continue to sauté until tender.

Add ground beef and brown thoroughly. Season with salt and pepper.

Add other seasoning such as Italian as you wish*

Mix in the cheese. Mix in the salsa.

Keep warm until the squash is tender.

Turn the squash over on a plate leaving on the outer shell, shred with a fork being careful not to break the shell.Fill with the ‘stuffing”.

Top with sour cream, more salsa? BBQ sauce?

 

 

 

 

Red Thai Roasted Cauliflower Steaks

We likely all grew up with cauliflower smothered with Velveeta cheese. I was never quite sure that I didn’t like the cheese best? As my taste buds have matured I was willing to give roasted cauliflower a chance. I also like Thai foods. Grand slam for this recipe.  You can certainly adjust the amount of Thai red curry paste you like, but as is the recipe is not all that hot. Give it a try and stop looking at that whole cauliflower and thinking CHEESE!

Red Thai Roasted Cauliflower Steaks

Ingredients

  • 1 whole cauliflower head
  • 1 Tbsp red curry paste
  • 2 Tbsp olive oil (plus a little extra to coat pan and for little pieces)
  • salt and pepper to taste

Instructions

  1. Preheat oven to 450 degrees F
  2. Remove the leaves of the cauliflower and then wash
  3. Place the whole cauliflower head on a cutting board, with the stalk of the cauliflower facing up; then slice with a large, sharp knife into about 1 1/2″ thick slice, aiming to get 4, but if it’s a small head, you’ll get about 3. It isn’t a perfect science. Expect small pieces to break off (save these).
  4. Coat the bottom of a large cast iron skillet or sheet pan with a little olive oil
  5. Place your “steaks” on the pan
  6. Mix together the red curry paste, olive oil and a little salt and pepper (based on your preferences – I go heavier on the pepper and wait until I taste later to add salt).
  7. Coat the cauliflower steaks on the side facing up (only) with the red Thai curry/oil mixture and then pop into the oven for 20 minutes.
  8. Meanwhile, take the smaller pieces and put them into the bowl, add a drizzle of olive oil and a little salt and pepper.
  9. After the 20 minutes, ip the “steaks” and add the small pieces
  10. Roast for another 10-15 minutes or until soft in the middle and slightly charred. Enjoy!20190905_134246

Creamy Slow Cooker Chicken with Bacon and Cheese

Just another slow cooker recipe…LOL. This one tastes incredible AND its Keto friendly as part of my new JOURNEY to eat healthier this year. As always I was touring around Pinterest and came across this one by Kasey Trenum. It was so great I forgot to photograph it. It was on Kasey’s Pinterest page.

 

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Creamy Slow Cooker Chicken with Bacon & Cheese {low carb & keto}

Ingredients

  • 4-6 boneless skinless chicken breasts
  • 3 tablespoons butter
  • ½ tsp poultry seasoning
  • ½ tsp rosemary
  • ¼ tsp thyme
  • 1 tsp garlic
  • ¾ cup chicken broth
  • 3 pieces of cooked bacon, crumbled
  • cup heavy whipping cream
  • 2 oz. cream cheese
  • 1 cup cheese
  • 3 pieces of bacon, crumbled
  • ¾ tsp Xanthan Gum (for thickening – available at higher end grocery stores)
  • salt/pepper to taste

 

Instructions

Add chicken and next 6 ingredients to slow cooker.

Crumble 3 pieces of cooked bacon on the top of the chicken.

Cook on low for 6 hours or high for 3 to 3½. (Watch your cooker – it was done sooner than I expected)

Add heavy whipping cream to slow cooker.

Dollop cream cheese on top and stir to combine all ingredients.

Using 2 forks, shred chicken in slow cooker.

Sprinkle ¾ tsp Xanthan Gum and allow to simmer with the top off for a few minutes while the mixture thickens.

Spray a casserole dish generously and dump contents of slow cooker into dish.

Add 1 cup of cheddar cheese (or more if you’d like) then crumble 3 pieces of bacon on top.

Place in oven on broil for 2-4 minutes until cheese is melted and bubbly and bacon is extra crisp.

Enjoy!

Nutritional Information based on MyFitnessPal app (8 servings) – Calories 302, Fat 24.7, Protein 17.2, Carbs 3.3 -Fiber .8 = Net Carbs 2.5

Creamy Cauliflower Chowder

Baby its cold outside (in the North, actually here in Mexico too, trust me on this one…). Great time for a hearty chowder – vegan if you leave out the bacon!

It calls for a whole head of cauliflower, but here we can but 1 lb. packages of florets which simplifies the recipe. I think you’ll really like this one my friends…great start to the New Year!

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Creamy cauliflower chowder

Prep Time: 10 minutes         Cook Time: 30 minutes       Yield: 4-5 people

Creamy Cauliflower Chowder is a healthy, easy, comfort food recipe and ready in under 30 minutes. It’s gluten free, low carb and keto friendly.

INGREDIENTS

  • 1 tablespoon butter
  • 1/2 cup diced Onion
  • 5 Garlic Cloves (minced)
  • 1/2 cup diced Carrots
  • 1 Whole Head of Cauliflower (cut into small florets)I bought a one lb. bag of florets
  • 1 1/2 cups Vegetable Broth
  • 1 teaspoon freshly ground Pepper
  • 1/2 teaspoon dried Oregano
  • 1/4 cup cream cheese
  • Salt to taste

Olive Oil and cooked bacon (4 strips) for topping

 Instructions

In a Dutch oven or soup pot, heat butter and add onions and garlic. Saute for a few minutes until the onions are soft.

Add carrots, cauliflower, vegetable broth, pepper, oregano and salt to the pot. Bring this to a boil, and slow the heat down to a simmer. Cook for 15 minutes or so till the cauliflower is tender.

Switch off the flame and using a blender, blend the soup partly in the soup pot. If you don’t have a hand blender, pour half the soup into a blender and pulse a few tips till creamy.

Switch the flame back on and add a cup of water or broth along with the cream cheese. Simmer for 5-10 minutes and switch off the flame. Feel free to thin the soup further if  you like with some more broth or milk. Top with olive oil and bacon and serve hot.

Creamy Leek and Salmon Soup

If you like leeks and also salmon, this recipe is for you. It is pretty straightforward to make. In place of the fresh salmon, I chose to use smoked salmon pieces. The flavour was great…

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Creamy Leek & Salmon Soup

Author: Rachael Bryant / Meatified

Prep time 5 mins Cook time 25 mins Total time30 mins

Serves: 4 large servings

Ingredients

  • 2 tbsp. avocado oil
  • 2 leeks, washed, trimmed and sliced into crescents
  • 3 cloves garlic, minced
  • 6 cups seafood OR chicken broth
  • 2 tsp dried thyme leaves
  • 1 lb. salmon, in bite size pieces (thawed frozen salmon works really well here) OR smoked pieces
  • 1¾ cup coconut milk
  • Salt & pepper to taste (omit pepper for AIP)

Instructions

  1. Heat the avocado oil in a large saucepan or Dutch oven at a low-medium heat.
  2. Add the chopped leeks and garlic and cook until slightly softened.
  3. Pour in the stock and add the thyme. Simmer for about 15 minutes and season to taste with salt and pepper.
  4. Add the salmon and the coconut milk to the pan. Bring back up to a gentle simmer and cook until the fish is opaque and tender.

Nutrition for 1 serving – Calories 241, Carbs 33 g., Fat 12.8 g., Protein 29.1 g