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Easy Keto Egg Nog (year round!)

I’m a sucker for Egg Nog. I used to eat it on my breakfast cereal =) Aside from the wanton sugar, the biggest issue was you could only get it for a short time. That’s dumb. This recipe makes super easy Egg Nog any time of year. 3.5 net carbs per 8 oz cup, full nutrition here.

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Easy Keto Egg Nog (year round!)
Prep Time 5 minutes
Servings
cups
Ingredients
Prep Time 5 minutes
Servings
cups
Ingredients
Instructions
  1. Pour the Eggs, Heavy Cream, and Almond Milk into a gallon pitcher
  2. If your liquid eggs were clear, add some yellow coloring
  3. Add a bunch of nutmeg, then some sweetener. Stir it up. Taste some, if it needs more nutmeg or sweetener, add it.
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By | 2017-12-12T11:01:12+00:00 December 12th, 2017|Categories: Recipes|Tags: |2 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+00:00 November 19th, 2017|Categories: Recipes|Tags: |0 Comments

Keto Naan Bread

Original recipe found on Keto Connect, a food blog by couple Matt and Megha who are passionate about sharing their love for their healthy lifestyle.

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Keto Naan Bread
Naan is traditionally a leavened, oven-baked flatbread, found in the cuisines of Central Asia and South Asia. This recipe brings the authentic taste of India to your table in less than 30 minutes! Conveniently, this low-carb bread is cooked in a frying pan to cut down in cooking time.
Prep Time 5 minutes
Cook Time 10 minutes
Passive Time 15 minutes
Servings
Servings
Ingredients
Prep Time 5 minutes
Cook Time 10 minutes
Passive Time 15 minutes
Servings
Servings
Ingredients
Instructions
  1. Combine the coconut flour, psyillium husk powder, baking powder, salt and coconut oil. When you first mix the coconut oil into the flour mixture it will be lumpy; but don’t fret! By adding the hot water, the clumps of oil dissolve.
  2. Add 1 to 1.5 cups of hot water to start and combine. Add more hot water if needed (I ended up using about 1 ¼ cups). If the consistency is too wet add more psyllium husk powder.
  3. Knead with your hands for a minute and let it sit in a bowl for 15 minutes (while the dough is resting, the husk powder activates, thickening and setting the dough).
  4. Pull apart the dough into as big or as little balls as you'd like and roll out using some parchment paper and a rolling pin. I molded balls about the size of my palm, and this was the perfect portion size.
  5. Spray the parchment paper with cooking spray before rolling the dough. If you do not, you will end up will an uneven glob of dough stuck to the paper (sadly, I speak from experience).
  6. Heat a skillet to medium heat and add a naan to the heated skillet. Flip after a couple minutes (it will be brown on the other side), and cook until browned on both sides (I would recommend cooking the naan on a low/medium heat; this allows the bread to be crispy on the outside and cooked in the middle. Mine took anywhere from 1-3 minutes per side).Tip: If the naan starts to puff up, you know it’s done! Complete until all the naan is cooked and enjoy!
Recipe Notes

Nutrition:

Calories: 271
Fat: 17.5g
Protein: 4g
Carbs: 25g
Fiber: 19g
Net Carbs: 6g

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By | 2017-11-11T17:30:41+00:00 November 17th, 2017|Categories: Recipes|Tags: |0 Comments

Sous-Vide Smoked Brisket

This has nothing to do with Keto Chow but it’s a fantastic, easy, and delicious way to prepare brisket. The traditional methods for cooking brisket involve a crazy amount of prep work and smoking the meat for 15-18 hours, I’m too lazy for all that and they tell you to cut off the fat – that’s crazy man!

TL;DR: Cut up a brisket into manageable pieces, season it, sous-vide it for a long time, smoke it straight out of the water bath or you can refrigerate it for a few days if necessary. Impress your neighbors.

To cook brisket this way you’ll need a Sous-Vide cooker and a smoker (you could finish it with an oven or regular grill too but smokers taste better). These should be considered “Medical Devices” – since they are helping you eat healthy and preventing the complications of diabetes. For the Sous-Vide, personally, I have the older Bluetooth Anova Precision Cooker. If I was buying one today I’d just get the Monoprice Strata. It doesn’t have all the fancy internet connectivity and stuff but it’s $70 and it works – especially since once it gets cooking you just let it cook, you’re not *doing* anything. The Monoprice one also is the same size as the Anova so it fits in the same hole if you convert a cooler into a cooking container – which allows you to cook more at the same time and it uses less power (if you’re in Utah and want to come use my hole saw, I have one just for this). This particular brisket was for a neighborhood game night, had a lady that grew up in Texas say it was one of the better briskets she has had.

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Sous-Vide Smoked Brisket
Simple and easy brisket using a sous-vide and finished with a smoker.
Course Main Dish
Cuisine US
Prep Time 20 minutes
Cook Time 50 hours
Passive Time 30 minutes
Servings
servings
Ingredients
Course Main Dish
Cuisine US
Prep Time 20 minutes
Cook Time 50 hours
Passive Time 30 minutes
Servings
servings
Ingredients
Instructions
  1. OK, so you got a whole brisket, looks good. Dry it off using paper towels.
  2. The bags I use for my sous-vide aren't big enough for a whole brisket. I have to cut mine into quarters.
  3. Add seasoning. This will mostly be salt and pepper. I had a big bottle of "McCormick Grill Mates Montreal Steak Seasoning" so I used that too.
  4. Season all the sides. It's not even close to necessary to apply this evenly: when it's cooking in the bag the juices will get al over the place and distribute it for you.
  5. Put the meat into bags. I'm using a vaccum sealer, you can also just use zip loc bags that you get (most) of the air out.
  6. Put the meat into the pre-heated water bath. There are a variety of different temperatures and durations you can use. longer time at lower temps, shorter time at higher temps. The water from my tap comes out at 140° F (60° C) so I just use that temperature.
  7. Done cooking. At 140 this should be completed well before 36 hours but I get busy and tend to just let it keep going. With sous-vide more time = more better. I left this one in about 72 hours by the time I took it out. This particular brisket wasn't going to be finished in the smoker for nearly a week so I just put the sealed bags in the fridge until I returned from my trip to California.
  8. Smoking the Brisket. If you put the brisket in the fridge you may need to smoke it longer to bring the internal temperature up to serving temp, use a thermometer. I did this one for about 3 hours while I was smoking other meats.
  9. After smoking you're supposed to let it rest for a while to let the juices redistribute or something. Then you cut against the grain into slices and serve.
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By | 2017-11-16T07:23:25+00:00 November 16th, 2017|Categories: Recipes|Tags: |0 Comments

Garlic Riced Cauliflower

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Garlic Riced Cauliflower
Riced Cauliflower creates the perfect base for any dish. As a perfect, low-carb, supplement for rice, it's the perfect quick side-dish for any home cooked meal.
Prep Time 5 minutes
Cook Time 10 minutes
Servings
cups
Ingredients
Prep Time 5 minutes
Cook Time 10 minutes
Servings
cups
Ingredients
Instructions
  1. Cut away the leaves of the cauliflower. Break the cauliflower into chunks and place in a food processor (I food-processed mine in two batches because of the large quantity, chopping the cauliflower in smaller quantities prevents large chucks).
  2. Add salt and garlic to the food processor. Chop the cauliflower in a food processor until it resembles the appearance of rice.
  3. Heat a large pan and add coconut oil. Pour cauliflower mixture into pan, cover and cook on low heat, stirring occasionally for 6-10 minutes (I always lean closer to 10 minutes of cooking time because I prefer a softer texture).
  4. Once “rice” has met desired consistency, remove from heat and serve!
Recipe Notes

Nutrition Information:

Calories 68
Fat 3.8g
Carb 8g
Fiber 3.5g
Net Carb 4.5g

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By | 2017-11-11T17:28:13+00:00 November 14th, 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.
  2. Then add one pound of ground beef to a frying pan on medium heat. I don’t like big chunks of meat so I used a potato-masher to break the meat into smaller pieces. After 7-10 minutes, mix in the spices.
  3. Rinse the pound of mini bell peppers while the beef is cooking. I bought mine from walmart in a one pound bag (yay! Less measuring). After rinsing cut of the stem of each pepper and then cut pepper in half lengthwise.
  4. Place them on a pan with a nonstick surface (silpat mat, aluminum foil or wax paper). This step is crucial! If you forget to line the pan… you’ll be left with a cheesy mess! As you line the peppers on the pan, place them as close together as possible-so the toppings end up on the nachos and not the pan. Then season each pepper with salt. The first time I made these, I bit into a nacho with the expectation of a salty chip flavor, but was thrown off when all I could taste was an unseasoned pepper topped with cheese. So please, take the time to sprinkle each pepper with salt.
  5. Cover the peppers with your cooked meat, and top with cheese. Place in the 400 degree oven for 5-10 minutes. If you like them golden brown like I do, cook them for up to 15 minutes.
  6. Dice tomatoes, avocados, cilantro...etc. Take your nachos out of the oven. Serve and garnish. Voilà, keto friendly nachos!
Recipe Notes

Calories: 351 kcal
Total fat: 21.97g
Calories from fat: 197
Carbohydrate: 6.58g
Protein per serving: 28.41g
Total dietary fiber: 2.39g
Net Carbohydrate: 4.19g
Cholesterol: 96mg

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By | 2017-11-11T17:21:35+00:00 November 11th, 2017|Categories: Recipes|Tags: |0 Comments

Banana Nut Breakfast Muffins

The final product are these gorgeous golden brown muffins! They smelled so delicious they didn’t last long enough for me to take the pictures, I had to dig in! As you can see, these muffins resemble the texture of a german pancake, making them perfect for breakfast 😉 Bon appetite!

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Banana Nut Breakfast Muffins
Prep Time 5 minutes
Cook Time 26 minutes
Servings
muffins
Ingredients
Prep Time 5 minutes
Cook Time 26 minutes
Servings
muffins
Ingredients
Instructions
  1. In a mixing bowl melt butter and cream cheese.
  2. Combine and add eggs (be careful not to cook the eggs from the heat of the butter).
  3. In a separate bowl mix protein powder, baking powder, cinnamon. Pour dry ingredients into wet; combine with a hand mixer until completely mixed (at first the batter will look thin and too liquidy, but because of the xanthan gum in the protein powder, it will thicken up after a couple of minutes).
  4. Stir in pecans.
  5. Pour into muffin baking tray and bake at 350 degrees for 22-26 minutes (I have a convection oven and after 24 minutes they were golden brown).
  6. The final product are these gorgeous golden brown muffins! They smelled so delicious they didn’t last long enough for me to take the pictures, I had to dig in! (If you notice the size difference between the two muffins on the bottom left side and the rest it’s because they’re lacking baking powder/soda- I did a little experiment to see how important it really was and obviously it made a HUGE difference!)
Recipe Notes

As you can see, these muffins resemble the texture of a german pancake, making them perfect for breakfast 😉 Bon appetite!

 

Nutrition Information:
201 calories
Total Fat 17g
Carbs 3g
Dietary Fiber 2g
Sugars 1g
Protein 10g
Cholesterol 156 mg
Sodium 350 mg
Potassium 365 mg
Net Carb 1g

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By | 2017-11-11T17:33:24+00:00 November 1st, 2017|Categories: Keto Chow, Recipes|Tags: , |2 Comments

Chocolate Mug Cake

TL;DR: In a bowl, combine Keto Chow Chocolate shake mix and baking powder. Add egg, coconut oil and water; whisk until smooth. Pour the batter from the mixing bowl into a ramekin or mug, leave your baking container at least half empty to prevent spillage while cooking. Place in the microwave for 30 seconds on high. Repeat in 15 second intervals until you’ve reached desired consistency. Top with chocolate chips, and enjoy! By Victoria Jensen.

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Chocolate Mug Cake Recipe
This weekend I had an unquenchable craving for chocolate cake… unfortunately, I can’t eat carbs. So after over a dozen trial runs and failed recipes that tasted more like cornbread with a whey aftertaste, I found the perfect combination for an indulgent chocolatey treat!
Prep Time 5 minutes
Cook Time 45 seconds
Servings
mug
Ingredients
Prep Time 5 minutes
Cook Time 45 seconds
Servings
mug
Ingredients
Instructions
  1. In a bowl, combine Chocolate shake mix and baking powder. The protein powder you use is crucial, it will literally make or break your recipe. After experimenting with 4 different brands, Keto Chow worked the best by far! (If you forget to add baking powder, the top of the cake will cook quickly and dry out completely on top, leaving a layer of liquid beneath).
  2. Add egg, coconut oil and water; whisk until smooth.
  3. It is important that the batter is thin and runny, if not, the “cake” tastes more like a sponge made of cement powder rather than protein. Pour the batter from the mixing bowl into a ramekin or mug (because Keto Chow’s serving sizes are so large, you may consider dividing the batter into two cups before cooking to avoid overflow), leave your baking container at least half empty to prevent spillage while cooking.
  4. Place in the microwave for 30 seconds on high. Repeat in 15 second intervals until you’ve reached desired consistency (I prefer mine cooked for 45 seconds). The cake may look wet on the surface when removed from the microwave, but will continue to cook through while cooling, (I made the mistake multiple times of cooking it until it looked cooked through, as a result my cake had a dry spongey texture).
  5. Once your cake is done cooking, remove from microwave, and immediately sprinkle with chocolate chips. After the chips are melted and the cake is cooled, dig in!
Recipe Notes

Nutrition information:

  • 322 Calories
  • 17.2g total carbs
  • 3.8g net carbs

 

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