Monday, March 20, 2023

Keto Coconut Chicken Curry

I have included “keto” in the title because this recipe is very keto friendly but even if you are not following low carb eating you will want to give this recipe a try. It’s full or flavor, lots of veggies and protein, and is super simple to make. From start to finish in about an hour. 
Serve it on cauliflower rice, to keep it low carb, or on regular rice. Either way makes for a delicious and hearty meal that is perfect for meal prepping. 

Keto Coconut Chicken Curry

4 chicken boneless, skinless chicken breasts, chopped
3 cloves garlic, minced
1 tsp ginger, grated
1/4 cup onion, diced
1 tsp cumin
1 tsp garam masala
1 tsp paprika
2 Tbsp curry powder
13.5 oz unsweetened coconut milk (approx 1 2/3 cup)
Salt & pepper

2 cups cauliflower rice
1 Tbsp oil
1 Tbsp finely diced onion
In large pan over medium heat, cook chicken until no longer pink. Drain off any liquid. Add in garlic, ginger, and onion. Cook and stir 5 minutes. 

Sprinkle spices and stir. Add in coconut milk and let simmer for 10-15 minute, stirring occasionally. 

While it is simmering, in a smaller pan cook cauliflower rice with oil and onion until cauliflower is done to your liking. Usually only takes about 5 minutes. 
Serve chicken curry hot over the cauliflower rice. 

I also added a few peas to my rice for a little color. You can add your favorite veggies if you prefer. 
The peas are not taken into the nutritional counts.
As per MyFitnessPal: one serving is (recipe makes 4)
288 calories, 8 fat, 11.2 carbs, 6.1 fiber, 41 protein. 5.1 net carbs

I like to double it for food prepping. It lasts for several days, covered, in the fridge and freezes pretty good. The cauliflower releases a little water when thawed but I don’t find it affects the dish when it is reheated. 

Friday, March 17, 2023

Butter Pecan Cookies


Butter pecan cookies are full of all the things that make a cookie a hit! 
They come out soft and chewy with a teeny bit of a crisp edge. If you love pecans then you’ll want to give these a try. If you are looking for a cookie that is a little different - these are the ones! 

Butter Pecan Cookies

1 cup finely chopped pecans
3 Tbsp butter
2 1/2 cups flour
1 Tbsp cornstarch
Pinch salt
1/2 tsp cinnamon
1 tsp baking soda
1 cup butter, softened
1 cup brown sugar 
1/2 cup sugar
1 Tbsp vanilla extract
2 eggs + 1 yolk
12 pecan halves

Preheat oven to 350. Line a cookie sheet with parchment paper and set aside.
In a small saucepan over medium heat, melt butter and then stir in pecans. Cook, stirring constantly, for about 4-5 minutes, until pecans are fragrant and toasted. Remove from heat and set aside.
Stir together dry ingredients: flour, cornstarch, salt, cinnamon, and baking soda. Stir in cooled pecan mixture. 
In a separate bowl, beat butter and sugars until light. Beat in vanilla and eggs and yolk. 
Stir dry ingredients into wet ingredients until stiff dough forms. Scoop onto prepared cookie sheet approx 2 inches apart.

Lightly flatten with the palm of your hand and then press a pecan half on top. 

Repeat with remaining dough. 

Bake at 350 for 10-15 minutes. Until edges and bottoms are lightly browned, cookies have risen and appear dry. 

Let cool on cookie sheet for about 5 minutes before removing to wire rack. 

Store at room temperature or freeze up to 3 months. 

I used a large cookie scoop and got 21 cookies. If you make them smaller be sure to adjust your cooking time!

I love that these are a little bit different than the usual chocolate chip or peanut butter cookie. I made them for a bake sale and they were very popular! Want an even more intense flavor? Brown the butter before adding it to the recipe. You can also make the dough up to the scoop point and freeze it, uncooked. When you want a freshly baked cookie simply remove however many scoops you’d like from the freezer, let it come up to room temp, and bake as per the recipe!

Thursday, March 2, 2023

Keto Bacon Zucchini Quiche


I never used to be a big fan of quiche but have since changed my mind. I found a keto friendly mix, Carbquik, and it makes this recipe super tasty and a breeze to whip up in just a few minutes. 
I add bacon but this would be fabulous with ham, ground beef, or sausage. I also use mozzarella but cheddar could be substituted no problem. 
This recipe makes 4 servings but can easily be doubled for a larger crowd or for meal prep. 

Keto Bacon Zucchini Quiche

4 eggs, beaten
1/3 cup onions
1 clove garlic, minced
2 1/2 cups zucchini, shredded
1/2 cup mozzarella, shredded + 1/2 cup more for topping
Pinch dried parsley
Pinch garlic powder
Salt & pepper
4 pieces bacon, cooked and crumbled
1 cup Carbquik 
1/4 cup oil
1/4 cup parmesan, shredded

Preheat oven to 350. Lightly spray a 9 inch pan with cooking spray, set aside.
In a bowl, stir together ingredients until well combined. 

Spread into prepared 9 inch pan.

Can also be spread into individual, smaller pans if preferred. Sprinkle with remaining shredded mozza. 

Bake at 350 for 30 - 40 minutes, until top is golden brown. Toothpick inserted near centre should come out clean.

Serve warm or let cool completely and cover. Stores well in fridge or can be frozen and reheated later. 

I love the texture of this. So light and airy.

Here is what the Carbquik looks like. Almost like Bisquick, but keto friendly! 

I enjoy the bacon and zucchini and mozza but it is *very* not-spicy. I definitely recommend adding in some jalapeño or aged cheddar or your favourite spices if you want to up the flavour profile. 

According to Myfitness pal, one serving (recipe makes 4) is: 
428 calories, 35 fat, 17.2 carbs, 11.4 fiber, 23.5 protein. That’s 5.8 net carbs
His makes a lovely, light meal with a few fresh veggies on the side. Great if you are doing keto or even if you’re not! 

Thursday, February 23, 2023

Keto Vanilla Cake

Yes, you can have home baked, delicious treats while following keto/low carb. This one is also gluten and nut free for those who have sensitivities. 
I usually don’t bake with coconut flour as the texture can be a little funky (for me) sometimes. I didn’t find that at all with this cake. It is a little different than a “regular” vanilla cake but I still loved it! 
I doubled the recipe to get the cake in the photo here. As written, the cake makes one - 8 inch cake. 
According to MyFitnessPal, one serving is (recipe makes 12):
Without frosting: 125 calories, 10.7 fat, 3 carbs, 1.7 fibre, 4 protein. 1.3 net carbs
With frosting: 250 calories, 24 fat, 4.7 carbs, 1.7 fibre, 4.7 protein. 3 net carbs

Keto Vanilla Cake
1/2 cup butter, softened
2/3 cup Swerve brown sugar (or granular)
2 tsp vanilla
6 eggs 
Pinch salt
1/2 cup coconut flour
1 tsp baking powder

1 pkg sugar free Jello vanilla pudding powder
2 cups whipping cream

Preheat oven to 350. Line an 8 inch pan with parchment paper (or 12 muffin tins with paper liners).
Beat together butter, Swerve, vanilla, eggs, and salt. Add in coconut flour and baking powder and stir until well mixed. 

Spread into prepared pan (or divide evenly amongst the 12 muffin tins). Mixture will be very thick.

Bake at 350 for about 20-25 minutes (15 for cupcakes), until toothpick inserted near centre comes out clean. Top should be a deep golden brown. Don’t undercook or cake will be eggy. 

Let cool in pans for about ten minutes then run a knife around the edge and invert onto wire racks. Let cool completely before preparing frosting.

*See how beautiful that crumb is? Not a weird texture at all! * 
Frosting - beat together the sugar free pudding powder and whipping cream until spreadable consistency is reached. Frost sides and top of cake.
Note - I doubled the recipe so I could get the layer cake pictured below. 

Decorate as desired. Raspberries, blueberries, or blackberries are always a good choice. 

You can also make 12 cupcakes instead of an 8” cake if you prefer. 

I was very pleasantly surprised by the texture. If you follow us at all, you know that I am sensitive to food textures and have trouble with things that are too different. 
This is not at all. It’s not “normal” but it’s also not weird. (IMO) 

The crumb is very cake-y and the flavor is very vanilla-y. There is a hint of the coconut from the flour but not enough to make it not-vanilla, if that makes sense. 
Let us know if you give it a try! 

Saturday, February 18, 2023

Keto Shepherds Pie


One of the things that keeps me sticking with low carb/keto is coming up with recipes that are as close to “the real thing” as possible. This keto version of shepherds pie is just that! 
I use ground turkey but you could easily sub ground beef or pork. 
The recipe, as listed here, makes 6 servings. I tend to make them in individual containers as they freeze very well for future use. If you prefer you can bake it in a 9x13 pan instead. 

Keto Shepherds Pie
2 cups mashed cauliflower
1 Tbsp butter
2 Tbsp cream
1/2 cup aged cheddar, shredded
Salt & pepper

1 Tbsp oil
1 lb ground turkey
1 cup tomatoes, chopped
1/4 cup chopped (or shredded) carrots
1/2 cup frozen peas
1/4 cup onion, diced
2 cloves garlic, minced
3/4 cup broth (chicken/veg/or beef)
1/2 Tbsp Worcestershire 
1/4 tsp xanthan gum
Salt & pepper
Sprinkle of paprika and dried parsley

Preheat oven to 425. 
Prepare filling - Heat oil in pan and cook turkey until browned. Add in tomato, carrots, peas, onion, and garlic and cook about 5 minutes: until vegetables soften. 
Whisk together broth, Worcestershire, s&p, and xanthan gum. Add to pan and simmer until thickened. Set aside. 

Prepare topping - heat mashed cauliflower and add in cream, butter, s&p, and cheese. Mix until cheese is melted. 

Divide filling between 6 individual containers (or pour into a 9x13 pan). Top with the mashed cauliflower and sprinkle on a little paprika and dried parsley. 

Bake at 425 until bubbly, about 15 minutes. 

Serve immediately or let cool completely before freezing. Will store in the fridge for up to 3 days. 

So good! I love that it looks like mashed potatoes on top even though it is cauliflower! 

If you like your shepherds pie a bit spicier, try adding some jalapeño or red pepper flakes. And feel free to change up the spices to your favourites. (Just remember it will change the nutritional counts if you keep track) 

According to MyFitnessPal, one serving is: 260 calories, 16 fat, 6 carbs, 1.4 fiber, and 19 protein. That’s 4.6 net carbs. (Recipe makes 6 servings) Pair it with a green salad for a hearty and delicious keto friendly meal. 

Wednesday, February 15, 2023

Keto Chocolate Mug Cake


This keto mug cake can be whipped up in about 15 minutes. Seriously. From start to completely finished in a ridiculously short amount of time.
I’ve been following keto eating for a long time and when the need for a sweet indulgence hits, trust me, this comes in super handy! According to MyFitnessPal, the nutritional counts are: 
Without frosting - 306 calories, 27 fat, 8.7 carbs, 4.3 fiber, 12 protein
With frosting and chocolate candy - 520 calories, 45 fat, 10.2 carbs, 4.3 fiber, 13.6 protein.
Mug cakes can be tricky to cook so I always start with a lower time, check it, then add more time if needed. If you start off with too much time you might overcook your cake! 

Keto Chocolate Mug Cake

1 Tbsp butter
2 Tbsp Swerve granulated
3 Tbsp almond flour
1 Tbsp unsweetened baking cocoa 
1/2 tsp baking powder
1/8 tsp instant coffee granules
Splash of vanilla
1 egg, beaten

1/3 cup whipping cream
1 Tbsp no sugar chocolate pudding mix 
1 no sugar Russell Stover chocolate, chopped

Melt butter in ramekin or coffee mug in microwave (about 15 seconds should do it). 

Stir in Swerve, almond flour, cocoa powder, baking powder, instant coffee, vanilla, and egg. Stir very well.

Microwave 60 seconds and check if done. Toothpick should come out clean. If not done, microwave in 20 second increments until cooked through. I found for my microwave I do 1 minute, check, then 30 more seconds and it’s perfect. 

Let cool 5 minutes before running a knife around the edge and inverting onto wire rack. 

Pop cake into freezer while you prepare the frosting (or enjoy warm without frosting!) 
Prepare frosting - beat whipping cream with sugar free pudding mix until stiff. This only takes a minute or two. 
Frost cooled cake.

Sprinkle crushed sugar free chocolate on top. 

Enjoy now or refrigerate until ready to serve.

There are 2 cakes in these photos because this recipe is also super easy to double. 
I make 2 batters up at the same time but cook them individually as cooking both at the same time changes the microwave cooking time. If you do both at once, start at 1:00 minute and check every 20-30 seconds until done. FYI - the icing amount listed here will cover both cakes albeit thinner. If you want to cut a few calories then don’t double the icing. 😊 

A prefect keto friendly Valentine’s treat for you and your partner! 
Also note - make sure your batter doesn’t go more then halfway up the side of your baking container. In the microwave it bubbles up and if your container is overfilled it will make a mess! 
You can also bake these at 350 if you don’t want to microwave them. I would start checking at about 12 minutes for done-ness.