The Ultimate Keto Buns

Ingredients

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4 tbsp lard (melted (unsalted butter and beef tallow also works))

4 eggs

1/2 tsp Himalayan salt

100 g blanched almond flour

1 tbsp rosemary

1 tbsp white sesame seeds

1 tbsp black sesame seeds

• 1 tsp onion flakes

Instructions

• Preheat the oven to 220C/430F.
• Add the melted lard and eggs inside the stick blender beaker. Add the rest of the ingredients (don't skip the salt) over the liquid and add your stick blender inside the beaker. Pulse 5-10 times until all of the batter is completely mixed together.
• Pour equally in 6 silicone jumbo muffin moulds (sprinkle the extra sesame seeds over each bun if you wish). If you want an even thicker bun, you could pour the batter into 4 moulds instead of 6. Place in the oven. Bake for 26 minutes. Take out of the oven and let completely cool before cutting.

Notes

I find these buns taste even better the next day! Once cooled, just add them in a ziploc and put them in the fridge for later use. If you want to freeze them, just make sure you slice the bun first and then you can freeze it.**I have tried making it with 90g-120g of blanched almond flour and any grams in between that amount works fine! I found 100g was the best though!***If you want an even thicker bun, feel free to pour the batter into 4 moulds instead of 6, just count those extra carbs!****DON'T add baking powder, they will rise too much and be hollow inside!*****I haven't made these in metal muffin moulds, but you could try to oil some and then pour the batter in it? Just watch them in the oven after 18 minutes as the metal gets hotter than the silicones.

 

As I mentioned earlier, these buns can be toasted and can even be frozen and toasted again! I like to add a bit of butter over them and enjoy them as toasts! The plain ones kind of remind me of English muffins!

The way I have made them was just by combining all of the ingredients in a cup or cylinder for the stick blender, with the wet stuff at the bottom and dry stuff at the top and just pulsing 5-6 times until all of the batter was mixed together.

This picture shows that I added flax seeds to the mix; you can add whatever type of spices/seeds you want! You then pour it evenly in large silicone muffin moulds and bake it!  Make sure you cool them completely before serving!

Low Carb Grilled Portobellos Stuffed With Curried Spinach

Ingredients

• 1 Creamed Coconut Curry Spinach
• 4 large Portobello mushroom caps
• 1/4 cup oil and vinegar salad dressing store bought or homemade
• 1 ounce nuts of your choice

Instructions

• Prepare the Creamed Coconut Curry Spinach. Cool.
• Remove the stems from the portobellos and scrape the black gills out with a spoon. Rub a teaspoon of salad dressing on the outside of each portobello mushroom cap and place them stem side up in a casserole dish or a pan. Pour two teaspoons of salad dressing in each mushroom cap and rub to distribute. Sprinkle with salt and pepper. Cover with plastic wrap and marinate for at least an hour.
• Heat the grill on high. Place the portobello mushroom caps on the grill, stem side down for about 5 minutes, then flip over and grill for another 4-5.
• Fill the grilled portobellos with curried spinach mixture. Put under the broiler, in the oven for 3-5 minutes.
• Top with chopped nuts.

Salsa Chicken Recipe – Easy Low Carb Keto

Ingredients

• 2.5 - 3 pounds chicken breasts
• 1/2 cup chicken broth
• 4 oz cream cheese
• 1/2 cup cottage cheese
• 1 cup salsa
• 1-2 tsp taco or fajita seasoning
• optional toppings: shredded cheese , sour cream, cilantro, avocado, chopped tomatoes, black beans (up to 1/4 cup for a THM S meal), etc.

Instructions

Instant Pot Instructions:

1. Put the chicken breasts and chicken broth in the Instant Pot. Cook on the poultry setting with the vent sealed for 10 minutes. Quick release the lid. Check that the chicken is at least 160 degrees with a meat thermometer. Remove the chicken to a large bowl. Save 1/2 cup of the cooking liquid and discard the rest. Add the reserved cooking liquid and the other ingredients to the Instant Pot. Turn on the Saute setting. Whisk until the cream cheese and cottage cheese have melted. Turn to Keep Warm. Shred the chicken. Add back to the sauce in the Instant Pot. Serve with optional toppings.

Crock Pot Instructions:

1. Put the chicken breasts and chicken broth in the slow cooker. Cook on low for 4-5 hours or on high for 2-3 hours. Check that the chicken is at least 160 degrees with a meat thermometer. Remove the chicken to a large bowl. Save 1/2 cup of the cooking liquid and discard the rest. Add the reserved cooking liquid and the other ingredients to the crock pot. Turn to high. Whisk until the cream cheese and cottage cheese have melted. Shred the chicken. Add back to the sauce in the crock pot. Serve with optional toppings. (If the sauce isn't thick enough you can add 1/4 tsp gluccomannan to help it thicken).

Stove Top Instructions:

1. Put the chicken breasts and chicken broth in a large saucepan. Cover and cook on medium for 20-30 minutes or until fully cooked. Stove top times can vary a lot. Check that the chicken is at least 160 degrees with a meat thermometer. Remove the chicken to a large bowl. Save 1/2 cup of the cooking liquid and discard the rest. Add the reserved cooking liquid and the other ingredients back to the pot. Turn to medium high. Whisk until the cream cheese and cottage cheese have melted. Turn to low. Shred the chicken. Add back to the sauce in the pot. Serve with optional toppings. (If the sauce isn't thick enough you can add 1/4 tsp gluccomannan to help it thicken).

Secret Ingredient Easy Chocolate Mousse (Low Carb, Keto)

Ingredients

• 8 ounces cream cheese block, softened
• ¼ cup unsweetened cocoa powder
• ½ large avocado, pitted
• ⅛ teaspoon vanilla extract
• 2-3 tablespoons of desired sweetener, I recommend Swerve.
• ¼ cup heavy whipping cream
• 90% dark chocolate shaved, to garnish

Instructions

1. Beat together the cream cheese until creamy and smooth using a handheld mixer in a medium mixing bowl. Slowly mix in the cocoa powder. Beat in the avocado and mix until creamy smooth, approximately 5 minutes.
2. Add the vanilla extract and sweetener and beat again until smooth, approximately 1-2 minutes.
3. In a separate mixing bowl, whip the heavy cream until stiff peaks form.
4. Place the whipped cream in the chocolate mixture and gently fold until it's incorporated.
5. Place the chocolate mousse in a piping bag and pipe into desired containers. Garnish with dark chocolate shavings.

Roasted Lemon Garlic Broccoli & Cauliflower

Ingredients

• 3 cups broccoli florets
• 3 cups cauliflower florets
• 4 tbsp olive oil
• salt and pepper to taste
• 1 tsp garlic powder (or 2 teaspoons minced garlic)
• 2 tsp dried Italian seasoning
• 1 tbsp fresh squeezed lemon juice
• 1/4 cup grated parmesan cheese (optional)

Instructions

1. Preheat oven to 425 degrees. Combine broccoli and cauliflower in a large bowl.
2. In a small bowl stir together olive oil, salt and pepper, garlic powder (or minced garlic) Italian seasoning, and lemon juice, Pour mixture over veggies and toss to coat well.
3. Spread veggies out on a large baking sheet making sure the veggies are in one layer and not overlapping or piled on each other. (You can add lemon slices here if you like for added lemon flavor and garnish). If using parmesan cheese, sprinkle over veggies now.
4. Cook in preheated oven for 15-20 minutes until veggies are fork-tender and begin to brown on the edges. Serve immediately.

Chicken Cacciatore Recipe

Ingredients:

• 4 chicken thighs, with the bone, skin removed
• kosher salt and fresh pepper to taste
• olive oil spray
• 1/2 can (14 oz) crushed tomatoes (Tuttorosso my favorite!)
• 1/2 cup diced onion
• 1/4 cup diced red bell pepper
• 1/2 cup diced green bell pepper
• 1/2 teaspoon dried oregano
• 1 bay leaf
• 2 tablespoons chopped basil or parsley for topping

Directions:

1. Season chicken with salt and pepper on both side.
2. Press saute on the Instant Pot, lightly spray with oil and brown chicken on both sides a few minutes. Set aside.
3. Spray with a little more oil and add onions and peppers. Sauté until soften and golden, 5 minutes.
4. Pour tomatoes over the chicken and vegetables, add oregano, bay leaf, salt and pepper, give it a quick stir and cover.
5. Cook high pressure 25 minutes; natural release.
6. Remove bay leaf, garnish with parsley and serve over pasta, squasta or whatever you wish!

Growing up, I was always happy when my Mom was making chicken cacciatore. We would eat it over pasta or noodles with lots of fresh grated cheese on top. It’s pure comfort food to me, and I always makes me think of Mom when I make it. This month I am trying to skip my carbs during the week (80/20) so I served this over spaghetti squash for me, and pasta for the family.

Although this works with any part of the chicken, I prefer to use lean skinless chicken thighs, on the bone. The chicken comes out so juicy and tender, and the bones add flavor to the sauce.

Low Carb Portabella Sliders - Keto, Gluten-Free

INGREDIENTS:

• 1 pound grass fed beef (I like 80/20 for burgers)
• 24 baby portabella mushrooms
• 4 slices sharp cheddar, sliced into quarters
• 4 tbsp chopped yellow onion
• 2 dill pickles, sliced
• 2 tbsp extra virgin olive oil
• 12 basil leaves
• yellow mustard, mayo, sriracha or low carb ketchup (optional)
• salt and pepper to taste

PREPARATION:
-Remove stems from portabella mushroom caps and wipe with a damp paper towel to remove any dirt or debris.  In a small saucepan, heat 1 tbsp olive oil over medium heat.  Add mushroom caps and cook for 2 minutes on each side, allowing mushrooms to cook through but retain firmness.

-Remove mushrooms from pan and place on paper towels to allow liquid to drain off.
-Divide the ground beef into 12 portions, rolling each into a small disc shape. Add salt and pepper to taste.  In a large grill pan, heat remaining tbsp olive oil over medium heat.  Once the pan is hot, add the meat and allow to cook for 3 minutes on one side.  Flip and allow to cook for 3 minutes on the other side.  Cook to desired level of doneness (I like burgers cooked to medium).

-Stack a mushroom, burger, cheese, onion, pickles and your choice of condiments.  Top with second mushroom cap and add a basil leaf for garnish.  Use a toothpick to hold.  Serve and enjoy!