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Roasted Asian Vegetables

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Roasted Asian Vegetables
The perfect nutritious side dish to any oriental cuisine.
Prep Time 10 minutes
Cook Time 15 minutes
Servings
people
Ingredients
Prep Time 10 minutes
Cook Time 15 minutes
Servings
people
Ingredients
Instructions
  1. Preheat oven to 425 degrees.
  2. Thoroughly rinse and chop vegetables (chop each vegetable relatively the same size so they will cook evenly).
  3. Toss Vegetables in oil, soy sauce, lemon juice and seasonings.
  4. Place on a lined cookie sheet and roast in the oven for 12-15 minutes, or until vegetables are tender.
  5. Remove from oven and serve immediately. Plate with salmon (recipe found on ketochow.xyz) or other main dish.
Recipe Notes

Nutrition Facts:

Calories: 64

Fat: 2.9 g

Carbs: 6.9 g

Protein 2.1 g

Fiber: 1.9 g

Net Carb: 5 g

 

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By |2018-05-16T12:31:48+00:00May 20th, 2018|Categories: Recipes|Tags: |0 Comments

Buffalo Coleslaw

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Buffalo Coleslaw
The tangy crunch of this spicy Buffalo Coleslaw is the perfect side dish for any BBQ. This recipe was originally featured on Ruled.me, a website specializing in lifestyle change for weight loss.
Prep Time 15 minutes
Servings
people
Ingredients
Prep Time 15 minutes
Servings
people
Ingredients
Instructions
  1. In a small bowl, mix the coleslaw dressing: mayonnaise, hot sauce, apple cider vinegar, garlic powder, and salt (the longer the dressing sets before being mixed into the slaw, the more intense the flavor; I mixed my dressing the night before and as a result the coleslaw was VERY spicy).
  2. For the dressing I used Frank's Red Hot Wings Buffalo sauce. If using this hot sauce, I would recommend using about half that this recipe calls for because it was a little too hot.
  3. Remove blemished cabbage leaves and cut in half.
  4. Finely chop 1/2 of the cabbage, 1/2 of the onion, 2 celery ribs and place in a colander.
  5. Rinse the vegetables.
  6. Finely chop the chives.
  7. Place the rinsed vegetables and chives in a large mixing bowl.
  8. Pour dressing over vegetable mix.
  9. Toss thoroughly, incorporating all of the dressing into the coleslaw.
  10. Crumble 1 cup of blue cheese into the coleslaw and toss.
  11. Refrigerate coleslaw until ready to serve.
  12. For extra heat, plate and drizzle with hot sauce.
  13. Top with remaining chives and blue cheese.
  14. Serve and enjoy! This slaw is phenomenal on burgers or even mixed into green salads.
Recipe Notes

Nutrition Facts:

Calories: 115

Fat: 9 g

Carbs: 5 g

Protein: 3.9 g

Fiber: 1.5 g

Net Carbs:  3.5 g

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By |2018-05-16T12:31:22+00:00May 18th, 2018|Categories: Recipes|Tags: |0 Comments

Tuna-Stuffed Grilled Jalapeño Poppers

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Tuna-Stuffed Grilled Jalapeño Poppers
These colorful, protein-packed poppers are a delightful way to kickoff any party or dinner.
Prep Time 10 minutes
Cook Time 8 minutes
Servings
people
Ingredients
Prep Time 10 minutes
Cook Time 8 minutes
Servings
people
Ingredients
Instructions
  1. Recipe originally from The Primal Kitchen Cookbook (page 131).
  2. Finely chop bell pepper, avocado, cilatro and green onions.
  3. Drain tuna and place in a small mixing bowl.
  4. Incorporate bell pepper, avocado, green onions, cilantro, tuna, mayo, garlic powder, salt and pepper.
  5. Wash jalapeños and cut in half lengthwise. Remove seeds and white parts of jalapeño.
  6. Place jalapeños on cookie sheet with wax paper or silpat mat. Broil on high in oven for 5-7 minutes (until tender, and charred on skin).
  7. Remove from oven and stuff with tuna filling. Place back in oven (turn off the oven prior to placing stuffed jalapeños in oven). Warm for 5 minutes, or until ready to serve.
  8. Plate and eat immediately.
Recipe Notes

Nutrition Information

Calories: 112

Fat: 8.4g

Carbs: 3.5g

Fiber: 1.9g

Net Carb: 1.6

Protein: 6.2g

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By |2018-01-17T08:04:22+00:00January 27th, 2018|Categories: Recipes|0 Comments

Loaded Mashed Cauliflower

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Loaded Mashed Cauliflower
Creamy mashed potatoes in less than 20 minutes? This simple recipe for loaded mashed cauliflower, originally featured on Low Carb Maven, is easy and delicious.  
Prep Time 5
Cook Time 10
Servings
Ingredients
Prep Time 5
Cook Time 10
Servings
Ingredients
Instructions
  1. Wash and roughly chop head of cauliflower. Place steamer in a saucepan and fill pan just below the steamer with water (if you don't have a steamer, just boil the cauliflower in the water. After about ten minutes thoroughly strain). Bring water to a boil and add cauliflower. Cover and steam until tender-about ten minutes.
  2. After cauliflower is tender, strain and pat dry (this step is crucial to the texture of the finished mashed cauliflower).
  3. Place cauliflower, butter, sour cream, salt, pepper and garlic powder in food processor. Pulse until texture resembles mashed potatoes.
  4. Saute bacon in frying pan.
  5. Stir in half of the cheddar cheese by hand. Serve and top with remaining cheese, bacon and sour cream.
Recipe Notes

Nutrition information:

Calories: 199

Total fat: 17g

Total Carbs: 5g

Fiber: 2g

Net Carb: 3g

Protein: 8g

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By |2018-01-08T11:41:26+00:00January 13th, 2018|Categories: Recipes|Tags: |0 Comments

Chicken Coconut Curry

Low carb dieting becomes dreadfully discouraging when all you’re craving is chicken curry over basmati rice and naan bread… Fortunately, we found a solution! Creamy coconut curry, low carb naan, and roasted garlic cauliflower rice. These recipes may look intimidating and time-consuming, but I made all three of these dishes in a little over an hour! 

 

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Chicken Coconut Curry
Tender chicken breast smothered with a creamy coconut curry sauce and sautéed peppers will bring the flavor of India to your table in this simple, keto-friendly dish. The thing I love most about making curry is that there is so much room to improvise! If you are a recipe follower then this recipe was made for you, if you are an innovator (like myself), this recipe is also for you!
Prep Time 15 minutes
Cook Time 30 minutes
Servings
people
Ingredients
Prep Time 15 minutes
Cook Time 30 minutes
Servings
people
Ingredients
Instructions
  1. Begin by heating a large skillet and adding the coconut oil. Chop your 2 chicken breasts, and place them in the skillet on medium heat.
  2. Season chicken with salt, turmeric, cayenne, ginger and garlic powder.
  3. Wash and roughly chop the bell pepper. This is where the innovation comes in, I chose to use a red and orange bell pepper, I cut them into strips rather than a traditional chop. Immediately place peppers into skillet with chicken.
  4. Once peppers are tender (after about 7 minutes), add coconut milk, peanut butter and curry paste. I used a red thai curry paste.
  5. This curry has a smoky, paprika-like flavor because it is made from roasted red peppers. Feel free to experiment with your curries! A green paste, or even a yellow powder will work great in this recipe too, it all is dependent on personal preference.
  6. After chicken is cooked through, turn off heat and stir in xantham gum. The xantham gum will thicken your sauce like a roux would. Serve curry over riced cauliflower and with naan bread!
Recipe Notes

Nutrition Information:
Calories: 307
Fat: 23g
Carbs: 10.6g
Fiber: 5.5g
Net Carbs: 5.1g

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By |2017-11-24T01:16:56+00:00November 19th, 2017|Categories: Recipes|Tags: |0 Comments

Keto Pepper Nachos

Nachos are a go-to American comfort food, typically loaded with carbs. I found this Keto friendly Naco recipe originally from A Sweet Life , an online diabetes magazine. Many of their recipes are low carb and great for the Keto Diet. Thanks to this tasty, simple recipe I can guiltlessly eat Nachos!

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Keto Pepper Nachos
Prep Time 20 minutes
Cook Time 10 minutes
Servings
people
Ingredients
Prep Time 20 minutes
Cook Time 10 minutes
Servings
people
Ingredients
Instructions
  1. Measure the spices and mix in a small bowl. The recipe calls for ½ tsp of table salt, but I used Pink Himalayan salt to enhance the meat’s flavor. I also used ground cayenne instead of red pepper flakes because I prefer a smooth texture.