Food · Recipes

Cauliflower Coconut Curry Soup

Full of healthy fats, this soup is perfect for a Keto diet. It can also be easily adjusted for vegans or meat eaters. Just cook the soup as the recipe directs for vegans. If you are a meat eater, add whatever you like such as chicken or fish. I like the soup with chunks of baked Alaskan wild caught cod as you will see in the last photo.

Vegan coconut curry soup made with cauliflower, tomatoes and spinach
Coconut curry soup made with cauliflower, tomatoes and spinach

This is one instance that I miss rice in my diet because the curry soup is excellent ladled over it. If you are not on Keto, try adding chick peas to the pot. They are also delicious in curry spiced dishes.

Mixed spices for coconut curry soup
I always mix my dreid spices together before adding to the soup pot or whatever I’m making. That way they disperse better, IMHO

Cauliflower Coconut Curry Soup

  • Servings: 8-10
  • Difficulty: easy
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INGREDIENTS
1 head cauliflower, cut into bite sized pieces
2 cans (13 oz) full fat coconut milk
2 tbsp coconut oil
1 cup water
3 ripe tomatoes, chopped into small pieces
4 cups fresh baby spinach, chopped
1 small onion, finely diced
3 cloves garlic, minced
2 tbsp chopped cilantro
1 jalapeno, stemmed, seeded and diced into small pieces
4 tbsp lime juice
1 tbsp liquid Stevia (or sweetener of your choice- this just mellows the spice flavors a little)

-dried spices-
1 tsp cumin
1 tsp turmeric powder
1 tsp yellow curry powder
1 tbsp paprika
1 tbsp ground ginger
salt to taste

DIRECTIONS
1. In a soup pot, add water, chopped onions and cauliflower. Bring to a boil, stirring to make sure that the cauliflower does not burn
2. Reduce heat, cover and simmer for 5-6 minutes just to begin to soften the cauliflower and onions
3. Add all ingredients except the dried spices. Stir to combine
4. In a small bowl, mix the dried spices together. Sprinkle over the soup and continue to stir to combine. Return to a boil.
5. Reduce heat and simmer for another 25 minutes or until the cauliflower is fork soft.
6. Ladle into a bowl and serve hot.

Store in an airtight container in the refrigerator. The soup can also be frozen. I freeze my meals in quart baggies and laid flat for easy storage. That way, it is easy to remove one or two servings for lunch or dinner.

Baked cod in cauliflower coconut soup
Here, I’ve added chunks of baked cod to my soup. YUM!

Enjoy!

Food · Recipes

Easy Keto Penuche

You may recall my post about a caramel sauce using Keto friendly “brown sugar”. Well, the taste of that sauce brought back such fond memories of penuche that I knew I had to make some for the holiday festivities. When I was a kid, I used to spend part of my lunch money to buy it almost every day at the convenience store on the way home from school and I STILL love the flavor. (Don’t tell Mom though.)

Easy Keto penuche
Easy Keto friendly Penuche
(I’m noticing how the bottom looks like a darker layer of something but it is just the shadow from the dish. Sorry about any confusion from the picture. LOL, There is not a second layer of darker caramel or anything.)

Sometimes penuche candy is referred to as brown sugar fudge because of the creamy texture. It can be shaped as a little patty or it can be cut into squares like a fudge, but it is all the same- a creamy, delicious brown sugar flavored confection packed with nuts.

In this recipe, you do not need a candy thermometer or any of the lengthy machinations that were involved in the old directions. Nope. I experimented a little but I didn’t stray too far from a traditional recipe except to make this candy very easy, very fast and Keto friendly.

Brown sugar candy made with Xylitol and brown sugar flavor extract
Brown sugar candy made with Xylitol and brown sugar flavor extract

I used my own “brown sugar” concoction with Xylitol and brown sugar flavor extract. You can find the details in the caramel sauce post. The Swerve Brown sweetener seemed to crystallize on cooling more than the Xylitol, but it works if you don’t want to buy a brown sugar flavor extract to make your own “brown sugar” substitute.

You will need to prepare a foil lined baking dish to make cut squares or a foil lined cookie sheet to make candy patties. I used the baking dish this time. The easiest way to line a baking dish with foil is to first shape it over the back side of the dish and then fit it inside.

how to line a baking dish with foil

Easy Keto Penuche

  • Servings: 90 pcs
  • Difficulty: easy
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Ingredients


– 1 cup butter, either salted or not
– 2 cups granulated Xylitol
– 2 tsp brown sugar flavor extract
– 1/2 cup heavy whipping cream
– 1 tsp vanilla extract
– 3 1/2 cups powdered Swerve sweetener
– 1 cup chopped walnuts (it’s good with peanuts as well)

Directions


Prepare an 8×8 baking dish lined with foil and sprayed with a non-stick cooking spray (I use avocado spray)

1. Mix the Xylitol with the brown sugar flavor extract until well combined
2. Melt butter in a medium saucepan over med-high heat
3. Add the “brown sugar” and bring to a boil, stirring constantly
4. Pour in the cream stirring for another five minutes or so
5. Remove from heat and let cool for about 30 minutes
6. Stir in the vanilla extract and walnuts
7. Pour into a foil lined 8×8 baking dish, cover with fol and continue to cool in the refrigerator until firm
8. Remove from dish and cut into small squares. Store in an airtight container in the refrigerator.

Be sure to cut this candy into fairly small squares. It is SWEET and guaranteed to satisfy even the biggest sweets fans out there.

Food · Recipes

Low Carb Keto Cornbread- YES!

I LOVE chili, but I MUST have corn bread with it. Or crackers or something! Well, this cornbread recipe fit the bill perfectly.

Keto cornbread muffins with Keto chili

OK, OK, you got me. I’ll confess that it’s not real cornbread with the corn meal or anything, but this is a really good approximation. The secret is a corn flavor concentrate that makes these little muffins taste like cornbread. For real! I got the organic extract from Nature’s Flavors. This company also has a great video on the difference between extracts and concentrates and how to cook or bake with them. It was well worth the few minutes to watch as I learned a bit about the whole subject that I did NOT learn from Mom.

On a side note: I also bought an apple concentrate flavor from the same company that I will use in a fool-them apple pie made with chayote instead of apples. It should be really good.

IMPORTANT! For some, just the little bit of alcohol in extracts and concentrates can kick them out of ketosis. So consider that before using extracts if you are determined to stay in ketosis at all times. This company also has a line of extracts and concentrates that are specifically Keto friendly so, check it out.

I had planned on making cheddar jalapeno cornbread, but it turned out that I did not have any jalapenos on hand. To spice up the muffins I added cayenne powder. They turned out great.

Low carb Keto cornbread muffins

As with most Keto bread recipes, this calls for a ton of eggs, but not to worry. This corn bread does not taste “eggy” at all.

Low Carb Keto Cornbread

  • Difficulty: easy
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I used a bit of almond meal to mix with the regular flour to give this bread a more hearty-textural look. This recipe also tastes great with additions like garlic powder, cayenne, extra cheese and /or jalapenos.

Don’t forget to take the eggs out of the fridge before you start gathering all of your supplies. This will bring them up to room temp.

Ingredients

  • 2 cups almond flour
  • 1/2 cup almond meal
  • 1-1/2 cup shredded cheddar cheese
  • 1/2 cup butter, melted
  • 2 tsp corn concentrate flavoring
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 6 eggs at room temperature
  • Optional: any spices that you want to add (I used 2 tsp cayenne powder since I didn’t have any jalapenos)

Directions

  1. Preheat oven to 400 degrees. Prepare muffin tins by spraying with cooking spray. (I use avocado spray.)
  2. Mix all of the dry ingredients in a large bowl, combining thoroughly.
  3. Whisk wet ingredients together and add to flour mixture in large bowl. Combine. Don’t worry, there will be little lumps.
  4. Spoon batter into greased mini muffin tins.
  5. Bake for 15-18 minutes until golden brown.
  6. Let cool a bit and then turn out onto a plate.
  7. Store in an airtight container for a week or refrigerate for two weeks OR freeze for up to six months. (I usually store in a baggie in the fridge since they will all be gone in a week or two anyway.

Low carb Keto cornbread mini muffins with butter
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
Continue reading “High Taste Low Carb Broccoli Cheese Soup – Keto Friendly”
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! ❤

Food · Recipes

Kick-ass Keto Bagels

Keto bagels – cheesy jalapeno

Bagels on Keto? YES! One of the reasons that I presumed that Keto may not be for me was that I LOVE chips, crackers and bread. Well, it turns out that after three weeks on the diet, I actually do not miss carbs like I thought that I would. There are plenty of recipes in books, magazines and the bazillions of internet blogs on the subject that would keep anyone satisfied for a long time without even any repeats of dishes.

Continue reading “Kick-ass Keto Bagels”