Food · Recipes

Homemade Sugar Free Fruit Sauce Sweetened with Monk Fruit

I LOVE Greek yogurt with a little homemade berry sauce, nuts and pumpkin seeds. I also like it with mixed fresh berries. But I do NOT like the store bought fruity versions of yogurt that are supposed to be sooo healthy. You know, the kind with fruit sauce in it and lots of sugar. If it’s fat-free, then it’s sugar-high. If it’s sugar-free, then it usually has an awful chemical-artificial sweetener in it. Plus the fruit often looks like some kind of pureed something. I don’t know what, but it’s not pretty fruit anyway.

How to make no-sugar mixed berry sauce with Monk Fruit sweetener
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Food · Recipes

Spiced Chocolate Latte Cheesecake Mousse – sugar free and low carb

Nothing speaks “Fall!” to me like cooling temperatures, cozy sweaters and throws, color changing foliage, the smell of crackling fire places and hot drinks with PUMPKIN spice. Most often (I would say daily actually) pumpkin spice or just plain old cinnamon, chocolate and caramel or maple extract will be found in my giant mug of hot coffee. Oh! And, of course, heavy cream.

Pumpkin spiced Keto chocolate latte mousse
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Food · Recipes

Low Carb Shrimp Salad with Avocado

In spite of the promise of fall temperatures, we are still getting hit with a few days of heat. This is one of my favorite meals for those too-hot-to-cook times of the year.

Shrimp and avocado salad- perfect for a nutritional high fat, low carb meal.
This easy, low carb salad should become a staple in your recipe box since it is packed with nutritional value PLUS it’s pretty enough to serve to guests.

Shrimp and Avocado Salad

  • Servings: 4
  • Difficulty: easy
  • Print

    INGREDIENTS
    about a cup of cold, cooked shrimp cut into little pieces
    2 avocados, sliced or chopped
    2 or 3 leaves of leafy green lettuce per serving (optional)
    1/4 cup Avocado Mayonnaise
    a couple squirts of Dijon mustard
    1/4 tsp lemon juice
    1/4 cup finely sliced spring onion
    1/2 tbs dried parsley
    1/2 tbs smoked paprika
    salt and pepper to taste

    DIRECTIONS
    1. Combine all ingredients except avocado and lettuce into a medium sized bowl. Stir together.
    2. Arrange lettuce, topped with a bit of avocado and then a scoop of the shrimp mixture onto plate. Serve cold with a couple slices of lemon if you like.

Food · Recipes

Mini Breakfast Frittatas Baked in Muffin Tins

I’ve never made frittatas before. Can I just tell you how EASY they are!? Especially since they are baked in muffin tins. I made twelve of these mini delights today (12 because that is the size of my muffin tin). After enjoying a yummy taste test, I let the frittatas cool down. Then I stuck the rest into a baggie and zipped them into the refrigerator so that I can have quick breakfasts all week long. That is my kind of cooking time return!

Breakfast frittatas made with eggs, spinach, bacon and tomatoes.
Mini egg frittatas made with spinach, tomatoes, bacon and two kinds of cheese.

I won’t make you wade through a bunch of blah, blah, blah and ad after ad. Let’s get right on to the menu, shall we?

Easy mini breakfast frittatas baked in a muffin tin.

Mini Breakfast Frittatas

  • Servings: 6
  • Difficulty: easy
  • Print

NOTE: I made these frittatas with spinach, Rotel tomatoes with jalapenos and bacon. Why? OK, so you probably don’t even have to ask by now. I use what I have on hand when I am cooking. You can add or substitue all kinds of ingredients to this dish, so be brave and experiment!

Ingredients

  • 8 large eggs
  • 1/4 cup heavy cream
  • 4 bacon slices, cooked and crumbled
  • about 2 cups fresh baby spinach and 1 tsp Ghee or butter
  • 1/4 cup Rotel tomatoes with jalapeno chilies (optional)
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup shredded mozzarella cheese (also optional- I did not have enough cheddar so that is why I used a mix of cheese)
  • 1/2 tsp salt
  • 1/2 tsp pepper

Directions


PREHEAT oven to 350 degrees
PREPARE a 12 muffin pan with non-stick spray of your choice. (I like avocado spray because of it’s neutral taste and smell.)

1. In a small skillet greased with a little Ghee or butter, cook spinach over low heat just until wilted. Remove from pan and chop into small pieces.
2. Cook bacon and crumble into pieces.
Divide spinach, tomatoes and bacon evenly into each muffin cup
3. Crack all 8 eggs into a bowl. Add cream and salt and pepper. Whisk together until combined.
4.Divide egg mixture into each of the muffin cups.
5. Sprinkle cheeses evenly on top of egg mixture.
6. Bake at 350° for 19 minutes. Remove from oven, let cool a couple minutes and then serve warm.

Easy Keto breakfast frittatas made with spinach, bacon and tomatoes.

You can make a large frittata in a cast iron skillet, but with the muffin tins, they are already proportioned out and ready to grab for those very busy days. Who am i kidding? They are great for the days when you oversleep and have to get to work FAST!

Food · Recipes

Keto Cauliflower-Sausage Stuffing

Savory Keto friendly stuffing for fall

Here’s the thing- I’m already trying out dishes for a Thanksgiving menu that will be Keto friendly. I’m getting prepared because I don’t eat the traditional TG dishes anymore. Mashed potatoes, sweet potatoes with brown sugar and lots of little marshmallows, corn, bread rolls, sugary, sweet deserts!? Nope!

Well, dear friends, if you are living the Keto way, try this stuffing. I want to shout, “The best Keto stuffing EVER!” However I will refrain. Even I know that it would be a pretty broad claim. But, oh boy, this recipe is so good that you can make it as a side dish or eat it as a complete meal along with a little salad. Not only does it taste good, but in real life, it’s pretty too. In my book, that means that it will be a crowd pleaser.

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Food · Recipes

High Taste Low Carb Broccoli Cheese Soup – Keto Friendly

From a first course to the main meal, this soup can fit in anywhere, anytime. Les and I just had it for lunch paired with my Hearty Keto bread and, can I tell you? It was delicious. My version of this soup is loaded with broccoli and cheese to satisfy my hunger for rich, chunky goodness in a meal.

There is a good reason that I was keen on making a really good broccoli soup. Les and I were dining out recently when I ordered a rather expensive bowl of broccoli cheese soup as a starter. What a disappointment! I took one look and then one spoonful and wondered where the heck the broccoli bits were. Moreover, where was the broccoli taste? All that I tasted was bland cheese, cream and a whole lot of corn starch. YUCK! Talk about feeling ripped off. The good news is that with this recipe, there is so much taste that even your non-Keto friends and family will want to enjoy it along with you.

Keto broccoli cheese soup
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Food · Recipes

Savory Keto Sandwich Bread with Pepitas and Walnuts

Our high summer temperatures are finally breaking and it is beginning to feel like fall at last. Yippee! We can start up the ovens again. That means homemade bread! I can think of no other comfort food that brings back such fond childhood memories as warm, straight out of the oven bread topped with real butter. Yum!

The cool thing about this bread is that it does not taste eggy like some Keto recipes. It also has a beautiful texture- just like the bread that you are used to seeing.

Savory Keto sandwich bread

The initial recipe for this bread comes from All Recipes. It was listed as the BEST Keto bread. I thought that it could be even better by making it a little more savory. Adding the “Everything bagel” spice mix, walnuts and roasted pepitas did the trick. I LOVE the onion/ garlic flavor of the Everything bagel mix, but, of course, that is optional as well. If you are interested, check out the reader comments on the bread at Allrecipes.com for more variations.

Keto sandwich bread with egg salad
Keto sandwich made with egg salad

Walnuts and peptitas do add a few carbs to the overall count, but not enough to keep me from eating a couple slices when I’m craving a sandwich.

Hearty Keto bread with walnuts and pepitas

  • Servings: 16 slices
  • Difficulty: easy
  • Print

The Everything bagel spice mix along with the walnuts and pepitas are completely optional. Without them the bread is still excellent for sandwiches. If you do not use the spice mix, add 1/2 tsp salt to the dry ingredients.

  • 6 eggs at room temperature
  • 1/2 cup butter, melted and cooled
  • 2 tablespoons olive oil
  • 1 1/2 cup almond flour
  • 1/2 cup almond meal
  • 1 tsp baking powder
  • 1/2 cup roasted, salted pepitas
  • 1/2 cup chopped walnuts
  • 1 tbs garlic powder
  • 2 tbs Everything spice mix (the one that you use to make Everything bagels)
  • 1/2 tsp Xanthan Gum

Preheat oven to 350 degrees F. Grease a loaf pan with non-stick, non-aerosol spray. (I like the avocado oil)

Whisk eggs in a bowl until smooth and creamy- about 3 minutes. Add melted butter and olive oil until well combined.

Combine the rest of the ingredients in a bowl- mix well. Add gradually into the egg bowl, mixing to form a thick batter.

Pour batter into loaf pan and smooth top with a spatula.

Bake about 40 minutes or until a toothpick inserted into the center comes out clean.

Run a dinner knife around the edges and tip the bread out onto a cooling rack.

Enjoy . ❤

Food · Recipes

Loaded Cauliflower (low carb, Keto)

Go ahead- treat yourself to a dish that is just as yummy and loaded as baked potatoes. Does it taste like potatoes? No, but I promise you, this version is just as delicious and satisfying, but without the high carb count. Add a simple salad and you will have a beautiful, complete meal with very little fuss.

Loaded low carb casserole

One note before I share the recipe- I have seen this done as mashed cauliflower, but I prefer chunky, hearty foods and not those that have been pureed to within an inch of their life. If you would rather mash for a creamy casserole, then by all means, go ahead. This casserole will still be just as delicious.

OK, one more note- if you do not have an oven, just use your microwave to first cook the cauliflower, as per instructions, and then proceed to cook all of the ingredients together after you have combined them. No oven? No reason not to enjoy a good meal.

Loaded cauliflower bake – low carb, Keto

Loaded Cauliflower

  • Servings: 6-8
  • Difficulty: easy
  • Print

Ingredients:

  • 1 head of cauliflower
  • 6 slices bacon cooked to a crisp and broken into small pieces ( you can substitute a good brand of
    bacon bits if you don’t have fresh bacon on hand)
  • 1/2 cup cheddar cheese
  • 1/2 cup cream cheese, softened
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • salt and pepper to taste
  • sour cream and cut chives for topping

Preheat oven to 350°. Grease a baking dish with Ghee or you can use a nonstick, non-aerosol spray if you like. Pure avocado oil has a neutral taste and works well.

Chop cauliflower into small pieces. Place it along with 1/4 cup water into a microwave safe dish. Microwave on high for about 6 minutes. Remove and drain cauliflower. Pat with a towel to get rid of excess water.

Add all of the ingredients to a mixing bowl to combine.

Bake in a prepared oven safe casserole dish for 20 minutes or until the cheese is melted and bubbly.

Top with sour cream, chives and more bacon bits if you like. Serve warm.

That is it! One easy recipe to enjoy! ❤