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Blackberry, Basil and Spinach Pressed Halloumi

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This sweet and savory combo is perfect for breakfast or brunch, but could also be part of a light spring lunch. The fresh basil pairs nicely with the other ingredients so it’s not overpowering. Halloumi is a slightly springy cheese that’s great for grilling and super photogenic- great for those Instagram food shots!

This recipe requires minimal prep time; the most intensive part of it is slicing the halloumi cheese. Make sure the slices are the same thickness so that they cook evenly. We recommend a sharp knife, a clean piece of string or unwaxed floss for precision. You can also keep the Panini grill halfway open to prevent the cheese from getting flattened.

Yields 1 serving of Blackberry Basil and Spinach Pressed Halloumi

THE PREPARATION

  • 4 ounces halloumi cheese
  • 2 teaspoons mayonnaise
  • 1/4 cup spinach
  • 4 leaves basil, torn
  • 0.8 ounces cucumber, sliced
  • 6 whole blackberries, sliced into halves

THE EXECUTION

1. Pre-heat Panini press to medium.

2. Slice the halloumi cheese into equal rectangles.

3. Place the halloumi cheese on Panini press until it begins to brown.

4. Flip both pieces of cheese to brown the other sides.

5. Layer the mayonnaise, spinach, cucumber slices, torn basil, and sliced blackberries on one slice of cheese.

6. Place the other slice of halloumi cheese on top to create a sandwich.

7. Close the grill and press for about 1 minute. Turn off the heat to the Panini press.

8. Remove the pressed halloumi from the grill. Top with any remaining berries and serve warm.

The Preparation

  • 4 ounces halloumi cheese
  • 2 teaspoons mayonnaise
  • 1/4 cup spinach
  • 4 leaves basil, torn
  • 0.8 ounces cucumber, sliced
  • 6 whole blackberries, sliced into halves

The Execution

  1. Pre-heat Panini press to medium.
  2. Slice the halloumi cheese into equal rectangles.
  3. Place the halloumi cheese on Panini press until it begins to brown.
  4. Flip both pieces of cheese to brown the other sides.
  5. Layer the mayonnaise, spinach, cucumber slices, torn basil, and sliced blackberries on one slice of cheese.
  6. Place the other slice of halloumi cheese on top to create a sandwich.
  7. Close the grill and press for about 1 minute.
  8. Turn off the heat to the Panini press.
  9. Remove the pressed halloumi from the grill. Top with any remaining berries and serve warm.


Charred Veggie and Fried Goat Cheese Salad

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There are not many salads I will eat without dressing because, well, salad without dressing feels like chomping down on a pile of dry leaves. I prefer my salad leaves to be anything but dry and boring. That’s why I absolutely fell in love with the idea of a hot salad and char grilling is the way to go!

If you are looking for something hearty and warm, but still gives you that crunch you crave from veggies, I highly recommend making this salad immediately! Not to mention, the bite of a slightly charred bell pepper paired with the creamy yet tangy hunks of half melted goat cheese. This feels like you are eating anything but a healthy keto salad. Mushrooms are also slightly charred to give a lovely umami flavor. You will be wondering why you ever ate any other salad and how you can char more veggies and eat hot salads every day until the end of time.

Here’s how you can make that possible with very little effort: keep goat cheese and some seeds on hand so you can make the cheese rounds ahead of time and keep them in the fridge. Once you are ready to grill your veggies you can pull out a few medallions and be eating a delicious fried goat cheese salad in under two minutes. If you happen to live near a supermarket that sells the “everything but the bagel” seasoning, it’s a perfect swap for the crust on the fried goat cheese! How simple is that?

Yields 2 single servings of Charred Veggie and Fried Goat Cheese Salad

THE PREPARATION

  • 2 tablespoons poppy seeds
  • 2 tablespoons sesame seeds
  • 1 teaspoon onion flakes
  • 1 teaspoon garlic flakes
  • 4 ounces goat cheese, cut into 4 ½ in thick medallions
  • 1 medium red bell pepper, seeds removed & cut into 8 pieces
  • ½ cup baby portobello mushrooms, sliced
  • 4 cups arugula, divided between two bowls
  • 1 tablespoon avocado oil

THE EXECUTION

1. Combine the poppy and sesame seeds, onion, and garlic flakes in a small dish.

2. Coat each piece of goat cheese on both sides. Plate and place in the refrigerator until you are ready to fry the cheese.

3. Prepare a skillet with nonstick spray and heat to medium. Char the peppers and mushrooms on both sides, just until the pieces begin to darken and the pepper softens. Add to the bowls of arugula.

4. Place the cold goat cheese in the skillet and fry on each side for about 30 seconds. This melts quickly so be gentle as you flip each piece!

5. Add the cheese to the salad and drizzle with avocado oil. Serve warm!

The Preparation

  • 2 tablespoons poppy seeds
  • 2 tablespoons sesame seeds
  • 1 teaspoon onion flakes
  • 1 teaspoon garlic flakes
  • 4 ounces goat cheese, cut into 4 ½ in thick medallions
  • 1 medium red bell pepper, seeds removed, cut into 8 pieces
  • ½ cup sliced baby portobello mushrooms
  • 4 cups arugula, divided between two bowls
  • 1 tablespoon avocado oil

The Execution

  1. Combine the poppy and sesame seeds, onion, and garlic flakes in a small dish.
  2. Coat each piece of goat cheese on both sides. Plate and place in the refrigerator until you are ready to fry the cheese.
  3. Prepare a skillet with nonstick spray and heat to medium. Char the peppers and mushrooms on both sides, just until the pieces begin to darken and the pepper softens. Add to the bowls of arugula.
  4. Place the cold goat cheese in the skillet and fry on each side for about 30 seconds. This melts quickly so be gentle as you flip each piece!
  5. Add the cheese to the salad and drizzle with avocado oil. Serve warm!

Butter Paneer Chicken Curry

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I’ve always been a lover of curry, but this one really had me excited about trying something new. I rarely experiment with new flavors anymore, but this was the first time I was trying paneer. It is fantastic!
If I had to describe paneer, I’d say it’s very creamy and rich, and really added a good texture to the curry.

If you have the wiggle room, you can add an onion to this – I have done it before and it adds a nice sweet note to it, along with a texture boost.

Photos courtesy of PanGravyKadaiCurry and CookingandMe

THE PREPARATION

  • 3 pounds bone-in chicken thighs
  • 7-ounce paneer packet
  • 1 cup of water
  • 1 cup crushed tomatoes
  • ½ cup heavy whipping cream
  • 4 tablespoons butter
  • 1 tablespoon olive oil
  • 2 teaspoons coconut oil
  • 1 ½ teaspoon garlic paste
  • 1 ½ teaspoons ginger paste
  • 1 teaspoon coriander powder
  • 1 teaspoon garam masala
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • ½ teaspoon paprika
  • ½ teaspoon Kashmiri Mirch
  • ½ teaspoon red chili powder
  • 5 sprigs cilantro

THE EXECUTION

1. Preheat oven to 375°F
2. Get the chicken thighs out and rub them down with olive oil. Add salt and pepper to taste.

3. Put the chicken on a cookie sheet and let them roast for 25 minutes.
4. Cut the paneer into small pieces and set aside for later.
5. Heat up a pan to medium heat and add the butter and coconut oil. Let the butter start to brown.
6. When the butter starts to brown, add ginger and garlic paste. Saute for 2 minutes.

7. Add the crushed tomato.

8. Add the coriander powder, garam masala, paprika, red chili powder, and the salt. Mix well and let it simmer until the oil is starting to show at the top.

9. Gently mix the paneer into the sauce.

10. Pour in the water and let it simmer for 5 minutes.

11. Turn the heat to medium low and add cream. Stir to mix.

12. Allow it to simmer until it comes to a boil again.
13. About this time, your chicken will be ready. Take it out and separate it from the bone (it should not be fully cooked).

(Photo courtesy of Martha Stewart – I forgot to take a picture!)

14. Add chicken to the sauce and mix well.

15. Allow to simmer for at least 5 more minutes.

16. Garnish with Cilantro and serve hot.

The Preparation

  • 3 pounds bone-in chicken thighs
  • 7-ounce paneer packet
  • 1 cup of water
  • 1 cup crushed tomatoes
  • ½ cup heavy whipping cream
  • 4 tablespoons butter
  • 1 tablespoon olive oil
  • 2 teaspoons coconut oil
  • 1 ½ teaspoon garlic paste
  • 1 ½ teaspoons ginger paste
  • 1 teaspoon coriander powder
  • 1 teaspoon garam masala
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • ½ teaspoon paprika
  • ½ teaspoon Kashmiri Mirch
  • ½ teaspoon red chili powder
  • 5 sprigs cilantro

The Execution

  1. Preheat oven to 375 F
  2. Get chick thighs and rub them down with olive oil, salt, and pepper to taste.
  3. Put the chicken on a cookie sheet and roast for 25 minutes.
  4. Cut the paneer into small pieces and set aside for later.
  5. Heat a pan to medium heat and add the butter and coconut oil. Let the butter start to brown.
  6. When the butter has browned, add ginger and garlic paste. Sautee for 2 minutes
  7. Add the crushed tomato.
  8. Add coriander powder, garam masala, paprika, red chili powder, and salt. Mix well and allow to simmer until oil shows at the top.
  9. Gently mix paneer into the sauce.
  10. Pour in water and allow to simmer for 5 minutes
  11. Turn the heat to medium-low, add cream. Stir to mix.
  12. Simmer until it comes to a boil again. Take out your chicken and separate from the bone (it should not be fully cooked).
  13. Add chicken to the sauce and mix well. Simmer for at least 5 more minutes.
  14. Garnish with cilantro and serve hot.

Handcrafted Mayonnaise

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Mayonnaise is one of my favorite condiments to make. No matter how many times I make it, there’s just something about watching something come together and emulsify like mayo that’s always interesting. I love how making it with my stick blender (aka emulsion blender) is super fast and easy. There are so many variations you can make with homemade mayo, but this is my favorite.

I use expeller pressed coconut oil because there is no coconut taste. Also, I always use fresh farm eggs (and encourage you to do the same). I never worry about eating a raw egg or using it in uncooked dishes when I know where it came from. Also, I don’t worry about leaving it on the counter until it reaches room temp, which it has to be in order for the mayo to emulsify. Lastly, I always use whey to ferment my mayo.

It only adds to the flavor and it helps it last for up to 6 months in the fridge. Without it, it will last 2-3 weeks. Please read the instructions found on this post for how to obtain whey. Instructions for making mayo in a blender or food processor at the bottom of this post.

THE PREPARATION

  • ¾ cup olive oil
  • ½ cup coconut oil, melted but not hot
  • 1 large egg, room temp
  • 2 large egg yolks, room temp
  • 1 teaspoon Dijon mustard
  • Pinch of salt
  • Pinch of smoked paprika
  • 3 drops liquid stevia, or to taste
  • Optional: 1 tablespoon whey

THE EXECUTION

1. Begin by putting oils in the emulsion blender container, in order to measure them. Make sure your coconut oil isn’t hot or it could cook your eggs.

2. Add all remaining ingredients.

3. Place blender in a container until the bottom of blender is on the bottom of the container.

4. Begin to blend without lifting blender. Mayonnaise will begin to emulsify and look like this:

5. Continue blending, holding the blender in place on the bottom of the container until it looks like this:

6. Once it reaches that point, you can begin to move the blender up and down until it is completely emulsified.

7. Put mayonnaise into a glass jar with a lid and place in refrigerator. If using whey, leave out on counter for 7 hours, then move to refrigerator.

8. Yum! Creamy, flavorful mayo! I like to eat it from a spoon.

9. Alternate Instructions: If you do not have an immersion blender, place all ingredients except oil in your blender or food processor and turn it on. Very carefully and very slowly, begin to add your oil one drop at a time. (Putting a little oil in a dropper helps) Once the mayo begins to emulsify, you can begin to add the oil a little faster until you have a steady stream.

The Preparation

  • ¾ cup olive oil
  • ½ cup coconut oil, melted but not hot
  • 1 large egg, room temp
  • 2 large egg yolks, room temp
  • 1 teaspoon Dijon mustard
  • Pinch of salt
  • Pinch of smoked paprika
  • 3 drops liquid stevia, or to taste
  • Optional: 1 tablespoon whey

The Execution

  1. Begin by putting oils in the emulsion blender container, in order to measure them. Make sure your coconut oil isn’t hot or it could cook your eggs.
  2. Add all remaining ingredients.
  3. Place blender in a container until the bottom of blender is on the bottom of the container.
  4. Begin to blend without lifting blender. Mayonnaise will begin to emulsify.
  5. Continue blending, holding the blender in place on the bottom of the container.
  6. Move the blender up and down until it is completely emulsified.
  7. Put the mayonnaise into a glass jar with a lid and place in the refrigerator. If using whey, leave out on the counter for 7 hours, then move to refrigerator.

Apple and Ham Flatbread

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This flatbread recipe brings traditional pizza up a notch. The combination of ham and cheese is just as classic as the combination of ham and apples. Put them all together, throw in some red onions, a sprinkle of thyme, and we have a flatbread that you will want to make again and again.

The best part about this apple and ham flatbread is the crust. This is not a crust that you will bite into and immediately think it’s low-carb. It is thin and slightly crisp and tastes even better than the high carb stuff!  It’s a flatbread you can serve to your friends and family and no one will guess it’s low-carb. This crust is also super versatile—Throw on your favorite low-carb toppings and make your own creation!

The flatbread is made with a base of almond flour and part-skim mozzarella cheese. The ingredients are simply heated over a double boiler until the cheese melts enough to hold everything together. You will need to work quickly once this dough is ready to have a rolling pin and a few pieces of parchment ready before you start heating the ingredients.

What’s the difference between flatbread and pizza?  Technically flatbread is not supposed to be leavened. While the flatbread category can represent everything from crackers to pitas, I usually think of it as a thin pizza with a license to go creatively wild on the top. I love putting interesting flavor combinations together on a flatbread.

With this recipe, there is no sauce. The cheesy gooey topping just melts together with the skinny apple slices providing just a bit of sweetness and crunch. While apples are generally a higher carb food, using a quarter of a small apple for the recipe controls the number of carbs. Using a vegetable peeler to cut the apple makes paper-thin slices and makes enough slices to spread over the entire flatbread.

This apple and ham flatbread recipe was a game changer for me. It cured those cravings for pizza and flatbreads. I hope it will for you too.

THE PREPARATION

For the crust: 

  • 2 cups part-skim mozzarella cheese, shredded
  • ¾ cup almond flour
  • 2 tablespoons cream cheese
  • ½ teaspoon of sea salt
  • 1/8 teaspoon dried thyme

For the topping:

  • 1 cup Mexican blend cheese, grated
  • ½ small red onion, cut into thin slices
  • ¼ medium apple, seeded and cored, peeled, and sliced with a vegetable peeler
  • 4 ounces low carbohydrate sliced ham, cut into chunks
  • 1/8 teaspoon dried thyme
  • Salt and pepper to taste

THE EXECUTION

1. Preheat oven to 425º Fahrenheit. Cut two pieces of parchment paper about 2 inches larger than a 12-inch pizza pan. Have a rolling pin and a 12-inch pizza pan ready.

2. Prepare a double boiler. A sauce pot partially filled with water with a mixing bowl that fits on top will suffice. Over high heat, bring water in the pot to a simmer, then turn heat to low.

3. In the mixing bowl for the double boiler, add mozzarella cheese, cream cheese, almond flour, thyme, and salt. Place the bowl over the simmering pot and stir constantly being careful not to burn yourself with the steam escaping between the bowl and the pot. A silicone mitt works well to hold the bowl.

4. When the cheese melts enough, that the ingredients hold together and it starts to resemble dough, dump out onto one of the prepared pieces of parchment. Knead a few minutes to mix the dough thoroughly.

5. Roll the dough into a ball, then place onto the center of the parchment paper. Pat into a disk shape and cover with the other piece of parchment. Using the rolling pin, gently roll the dough into about a 12-inch circle. If the bottom parchment paper crumples, turn the dough over and straighten the parchment paper before continuing.

6. Place the dough and the bottom piece of parchment onto the pizza pan. Using a fork, poke holes all over the dough. Place pan in the oven and bake for about 6-8 minutes, watching carefully. Remove when it is golden brown.  Decrease the oven setting to 350ºF.

7. Sprinkle ¼ cup of the cheese over the flatbread.

8. Arrange onion slices.

9. Add the apple slices.

10. Layer on the ham pieces.

11. Cover with remaining ¾ cup of cheese. Sprinkle with the thyme, salt, and ground pepper.

12. Bake at 350ºF. until cheese is melted and crust is golden brown—about 5-7 minutes.

13. Remove the apple and ham flatbread from the oven and slide off of the parchment onto a cooling rack. Allow cooling for 2 to 3 minutes before cutting. Transfer to a cutting board and slice into 8 pieces.

The PreparationFor the crust:

  • 2 cups shredded part-skim mozzarella cheese
  • ¾ cup almond flour
  • 2 tablespoons cream cheese
  • ½ teaspoon of sea salt
  • 1/8 teaspoon dried thyme

For the topping:

  • 1 cup grated Mexican blend cheese
  • ½ small red onion, cut into thin slices
  • ¼ medium apple, seeded and cored, peeled, and sliced with a vegetable peeler
  • 4 ounces low carbohydrate sliced ham, cut into chunks
  • 1/8 teaspoon dried thyme
  • Salt and pepper to taste

The Execution

  1. Preheat oven to 425º Fahrenheit. Cut two pieces of parchment paper about 2 inches larger than a 12-inch pizza pan. Have a rolling pin and a 12-inch pizza pan ready.
  2. Prepare a double boiler. A sauce pot partially filled with water with a mixing bowl that fits on top will suffice. Over high heat, bring water in the pot to a simmer, then turn heat to low.
  3. In the mixing bowl for the double boiler, add mozzarella cheese, cream cheese, almond flour, thyme, and salt. Place the bowl over the simmering pot and stir constantly being careful not to burn yourself with the steam escaping between the bowl and the pot. A silicone mitt works well to hold the bowl.
  4. When the cheese melts enough, that the ingredients hold together and it starts to resemble dough, dump out onto one of the prepared pieces of parchment. Knead a few minutes to mix the dough thoroughly.
  5. Roll the dough into a ball, then place onto the center of the parchment paper. Pat into a disk shape and cover with the other piece of parchment. Using the rolling pin, gently roll the dough into about a 12-inch circle. If the bottom parchment paper crumples, turn the dough over and straighten the parchment paper before continuing.
  6. Place the dough and the bottom piece of parchment onto the pizza pan. Using a fork, poke holes all over the dough. Place pan in the oven and bake for about 6-8 minutes, watching carefully. Remove when it is golden brown. Decrease the oven setting to 350ºF.
  7. Sprinkle a ¼ cup of the cheese over the flatbread.
  8. Arrange onion slices.
  9. Add the apple slices.
  10. Layer on the ham pieces.
  11. Cover with remaining ¾ cup of cheese. Sprinkle with the thyme, salt, and ground pepper.
  12. Bake at 350ºF. until cheese is melted and crust is golden brown—about 5-7 minutes.
  13. Remove the apple and ham flatbread from the oven and slide off of the parchment onto a cooling rack. Allow cooling for 2 to 3 minutes before cutting. Transfer to a cutting board and slice into 8 pieces.

Jalapeno Popper Soup

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This soup is just the perfect thing to warm your bones during the cold weather that we seem to be getting too much of. It brings the classic flavors of one of my favorite dishes together…jalapeno poppers. I wanted to recreate it in soup form so that we could all enjoy the flavors at lunch or dinner time without having to deal with all of the prep time and cook time of the real thing.

Just throw everything into a pot, and really enjoy the delicious flavors that come out. The underlying heat of the jalapenos really combined well with the creamy and rich texture of the soup. The salty, slightly sweet bacon really brings this dish to the next level – and when you need just a little more crunch, you can always dip some roasted chicken skin into the soup and eat it like a tortilla chip.

The great this about this is that it’s just as fantastic cold as it is hot. Though if you want to be warm, I definitely suggest heating it up first. It seems like the longer it has to sit in the fridge, the spicier it gets from the jalapenos really marinating in all of that creamy broth. Since most of the ingredients are cheap, this is one heck of a bang for your buck!

Note: If you’re not a fan of too much heat, make sure you de-seed the jalapeno peppers before adding them to the pan. Keeping the seeds inside of the pepper will add much more heat.

Note 2: If you don’t have chicken fat on hand, you can use bacon fat or butter instead.

THE PREPARATION

  • 4 medium Chicken Thighs, deboned
  • 1 tablespoon Chicken Fat
  • 3 medium Jalapenos, diced
  • 2 teaspoons Minced Garlic
  • 1 teaspoon Onion Powder
  • 1 teaspoon Dried Cilantro
  • 1 teaspoon Cajun Seasoning
  • 3 cups Chicken Broth
  • 6 ounces Cream Cheese
  • 4 ounces Cheddar Cheese
  • 4 slices Bacon, for topping
  • Salt and Pepper to Taste

THE EXECUTION

1. Preheat oven to 400F. De-bone chicken thighs, then season on both sides with salt and pepper to taste. Lay to rest on a cooling rack while you cook in the oven.

2. Bake chicken thighs for 50-55 minutes at 400F.

3. In the mean-time, heat 1 tbsp. chicken fat on the stove over medium-high heat. Once hot, add chicken bones to pot and fry for 5-10 minutes.

4. Add diced jalapeno peppers and garlic to the mixture. Let this cook for 3-4 minutes or until soft.

5. Add broth and spices to the mixture and stir until the pan is deglazed. Once boiling, reduce heat to simmer until chicken thighs are cooked.

6. Once the chicken thighs are cooked, remove the crispy chicken skin from the meat and keep to the side. Remove chicken bones from the broth and discard.

7. Add excess chicken fat to the pot, then use an immersion blender to puree the jalapenos and garlic into the broth. Shred chicken meat and add to the pot. Let this simmer for 10-15 minutes.

8. Add cream cheese and cheddar cheese to the soup and stir while simmering for 5 minutes, or until all cheese has dissolved.

9. Cook sliced bacon under medium-high heat until crisp. Lay to rest on paper towels to crisp up.

10. Serve soup up with pieces of bacon. Add crispy chicken skin on the side.

The Preparation

  • 4 Chicken Thighs, deboned
  • Salt and Pepper to Taste
  • 1 tbsp. Chicken Fat
  • 3 Jalapenos Diced
  • 2 tsp. Minced Garlic
  • 1 tsp. Onion Powder
  • 1 tsp. Dried Cilantro
  • 1 tsp. Cajun Seasoning
  • Salt and Pepper to Taste
  • 3 cups Chicken Broth
  • 6 oz. Cream Cheese
  • 4 oz. Cheddar Cheese
  • 4 Slices Bacon (topping)

The Execution

  1. Preheat oven to 400F. De-bone chicken thighs, season and bake at 400F for 50-55 minutes.
  2. Heat 1 tbsp. chicken fat on the stove over medium-high heat. Once hot, add chicken bones to the pot and fry for 5-10 minutes.
  3. Add diced jalapeno peppers and garlic to the mixture. Let this cook for 3-4 minutes or until soft.
  4. Add broth and spices to the mixture and stir until the pan is deglazed. Simmer until chicken thighs are cooked.
  5. Remove the crispy chicken skin from the thighs. Remove chicken bones from the broth and discard.
  6. Add excess chicken fat to the pot, then use an immersion blender to puree the jalapenos and garlic into the broth. Shred chicken meat and add to the pot. Let this simmer for 10-15 minutes.
  7. Add cream cheese and cheddar cheese to the soup and stir while simmering for 5 minutes, or until all cheese has dissolved.
  8. Cook sliced bacon under medium-high heat until crisp. Lay to rest on paper towels to crisp up. Garnish on top of the soup.

Macadamia & Coconut Keto Custard

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I’ve been looking for some different ways to use the Homemade Macadamia Nut Butter that I made the other day. I’ve not had custard in a long time, but for some odd reason it popped into my head and I got a craving. I set out to make a recipe that can stand up to low carb, but still, taste great.

I went for a texture that custard should be when baked – some edginess, but velvety soft texture. As you chew, the notes from the vanilla, egg, coconut milk and the macadamia nut butter come through, giving a great balanced flavor to the custard.

I prefer using coconut milk for this recipe because it is quite thick and really helps for the mixture to become creamy and decadent. The coconut flavors play off of the macadamia nut butter and creates a rich and creamy flavor that I haven’t tasted anywhere else.

The macros are near perfect on it too, coming in at 75% fats, 18% protein, and 6% carbs. If you have a sweet tooth and were ever worried about baking things that had too many carbs – this is your ticket out of that phase!

I really wish I had a blowtorch so that I could have brûlée’d the top of this thing. I’ve had the idea in my mind to create some keto-friendly crème brûlée. Actually, a crème brûlée sounds amazing, but I’m not too sure how erythritol would stand up to the heat.

If you have a blow torch and you’re willing to try this – I’d love to hear the results (and pictures if you can)! Let me know how if you made this in the comments below 

THE PREPARATION

  • 1 cup unsweetened coconut milk
  • 4 large eggs
  • 1/3 cup heavy cream
  • 1/3 cup macadamia nut butter
  • 1/3 cup erythritol
  • 1 teaspoon liquid Stevia
  • 1 teaspoon vanilla extract

THE EXECUTION

1. Preheat your oven to 325°F.

2. In a medium-sizedmixing bowl, add your coconut milk and heavy cream.

3. Add your vanilla extract.

4. Add your 4 eggs and start to whisk together. Make sure you do this SLOWLY, you don’t want to aerate the eggs at all – just mix the ingredients.

5. Add your sweeteners and macadamia nut butter.

6. Continue to stir until everything is combined and mixed evenly.

7. Fill a small baking pan with about 1 inch of water.

8. Place your ramekins in the baking pan, making sure that they are covered by about 1 inch of water.

9. Fill your ramekins with the custard mixture.

10. Put them in the oven and bake them for about 40 minutes, or until a knife comes out clean.

11. Once they’re done, let them cool for about 25 minutes, while sitting in the water.

12. Remove the ramekins from the water and let them dry.

13. Serve! You can refrigerate these with plastic wrap covering the top.

Per serving, the macadamia nut & coconut custard has 275 Calories, 26.2g Fats, 2.5g Carbs, and 6.2g Protein. It’s almost a perfect keto treat!

The Preparation

  • 1 Cup Unsweetened Organic Coconut Milk
  • 4 Large Eggs
  • 1/3 Cup Heavy Cream
  • 1/3 Cup Macadamia Nut Butter
  • 1/3 Cup Erythritol
  • 1 tsp. Liquid Stevia
  • 1 tsp. Vanilla Extract

The Execution

  1. Preheat your oven to 325F.
  2. In a mixing bowl, combine all your ingredients and whisk lightly. You don’t want to aerate the eggs too much, just break them apart and let it get distributed in the custard.
  3. Fill a small baking pan with about 1 inch of water.
  4. Put 4 ramekins in the water and fill them equally with the custard mixture.
  5. Bake for 40 minutes, or until a knife comes out clean.
  6. Let cool for 30-45 minutes, and serve!
  7. Keeps in the refrigerator, put plastic wrap over the top.

10 KETO RECIPES THAT’LL MAKE YOU FORGET YOU’RE ON A DIET

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Sometimes being on a diet can be a struggle. You are doing some things you don’t want to do and you’re just not really enjoying anything you eat. Some diets are hard and really restrictive about what you can and can’t have. Luckily, on a keto diet, you’re able to eat amazing meals without even knowing you’re on a diet. Yes, the carbs are minimal, but when you make a meal as delicious as the ones below, you’ll forget about the side of bread or pasta.

That’s what is going to help you through this diet. Eating meals that cause you to forget that you’re eating something technically categorized as a “diet” food.

Below are recipes that will make you forget you’re even on a keto diet.

1-Garlic Gusto Pancetta Stuffed Chicken Thighs


This recipe sounds almost too fancy and should be served in 5-star restaurants. However, it’s really not a difficult dish to make. Imagine it now, a thick piece of juicy chicken cooked to perfection. When you take a bite you get an explosion of cheese and your taste buds to go from happy to ecstatic. You may not like the amount of time it takes to make this dish, but sometimes perfection takes time. It’s worth every minute of cooking and waiting. You’ll wonder why you never made this dish before you even thought about going on a diet.

Per Serving:
Calories:515.5
Fats:35.5g
Protein:46.3g
Net Carbs:1g

2-Southwestern Shepherd’s Pie

If you like a traditional Shephard’s Pie, then you’re guaranteed to love this southwest variation on a classic meal. This is something the entire family will love and want you to make over and over again. You’re going to need quite a few ingredients, but each one will come in handy and make this recipe that much better. It’s going to take some culinary skills to perfect this recipe, but even if it doesn’t come out looking great the first time, the taste will not let you down. The little bit of spice that you’re going to get from the peppers will definitely add that little kick this recipe needs to quickly become a family favorite.

Per Serving:
Calories:494
Fats:42.2g
Protein:21.3g
Net Carbs:4.4g

3-Chicken Avocado Casserole

If you’re somebody that happens to cook a lot for their family, then you know that casseroles can be lifesavers. They are typically easy to make and allow you to serve everyone without any of them being hungry. This chicken avocado casserole is going to do just that. It’s so simple to make that it takes minimal effort. You don’t need to strain yourself when making this casserole. When you take it out of the oven, be prepared for it to be gone quickly. The recipe makes about 6 servings, but when your family starts to dig in, they are going to want more. You will literally forget that you’re on a diet and you may even convince your family to start it too.

Per Serving:
Calories:549
Fats:40g
Protein:39g
Net Carbs:6g

4-BBQ Pot Roast

I don’t know about you, but when my mom made pot roast when I was a kid, the smile that was usually on my face got even bigger. The best thing about this recipe is that you’re going to more than likely have leftovers so you won’t need to worry about not having anymore for a couple of days.

If you’ve ever made a pot roast before, you’ll know that it takes some time for it to cook completely. However, when it’s done, you’ll have the juices from the meat sink into the vegetables and create even more flavor. Your taste buds are in for a treat.

Per Serving:
Calories:701
Fats:22g
Protein:75g
Net Carbs:4g

5-Juicy Lucy Sliders

If you’ve never heard of a Juicy Lucy before, they are typically made at burger restaurants and are burgers filled with cheese. My mouth is watering just thinking about one. This recipe is the same thing, however, there won’t be a bun. You won’t need it because, if anything, the bun takes away from the great taste of these sliders. You want to be able to enjoy the pure goodness that is going to come from the beef and melty cheese. Cooking them is going to take some practice, but once you get that down, you’re going to feel as if you’re making the best bunless gourmet burger in town.

Per Serving:
Calories:285
Fats:21g
Protein:22g
Net Carbs:0g

6-Stuffed Peppers


Now, I’ll be the first to tell you that I was not a fan of peppers at all for the longest time. It wasn’t until I decided to try this stuffed pepper recipe that I started to actually enjoy the taste of peppers. I only tried it because I figured I needed to branch out more since my carb intake is very limited. This is a very simple recipe that doesn’t take much time prepare. If you are even the slightest fan of peppers then you’re going to love this recipe without question. Just make sure you take the seeds out of the peppers.

Per Serving:
Calories:484
Fats:35g
Protein:30g
Net Carbs:11g

7-Mini Chicken Pot Pies

Do I even need to explain this one to you? Chicken pot pies are always delicious. The only difference between this version and a regular pot pie is that the crust is keto friendly.Other than that you’re going to think you’re having a regular pot pie like you did when you were little.This dish is going to put you in a happy place that takes your mind away from wherever it is at the moment.

Per Serving:
Calories:445
Fats:36g
Protein:23g
Net Carbs:6g

8-Portobello Bun Burgers

This recipe is amazing because it’s going to feel and taste like you’re having a regular, average burger with buns and all. However, the catch is that the buns are going to portobello mushrooms. When you’re eating it, you’re going to completely forget you’re eating mushrooms let alone that you’re on a diet. Portobello mushrooms are great because of how they can act as a piece of bread when you need them to. Don’t be scared to cut them into smaller pieces either if you want to make buns for the juicy Lucy sliders mentioned a little earlier.

Per Serving:
Calories:735
Fats:48g
Protein:60g
Net Carbs:4g

9-Keto Chili

Chili has always been a great savory meal that can get anybody through a tough day. It’s the comfort foods that we love the most. Since you’re on a keto diet, this is, of course, the keto version of chili. The difference between this chili and your average, regular, everyday chili is that the keto version lacks beans. You’ll come to find out that you really don’t need beans to have a great tasting chili anyway.

In fact, this recipe is so good, you won’t even realize that it’s lacking a key ingredient in most other chilis out there.

Per Serving:
Calories:539
Fats:30.5g
Protein:50g
Net Carbs:9.2g

10-Spicy Sausage and Cabbage Skillet Melt

If you’ve ever used a skillet before then you know how great they are in the kitchen. The way foods cook on it is different which means you’ll get a different flavor out of your food. Sausage and cabbage combined make for a great meal. You’re going to love this dish when it’s finished. You get the meat that you love in every meal and you get vegetables as well. The only thing missing is a buttery roll, but at this point, you’re not even going to realize that something is missing from the entire meal. It won’t be until after you’ve finished everything that you’ve recognized there was no biscuit or roll present.

Per Serving:
Calories:231
Fats:14.6g
Protein:18.3g
Net Carbs:3.5g

KETO DIET GROCERY LIST: ( + A BEGINNER’S GUIDE )

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The amount of carbs that is allowed depends on the type of low-carb diet that you are following. A popular belief among people that try to lose weight is that with reducing the carb intake you can avoid weight gain from the calories in other macronutrients. However, every weight loss from low-carb diets comes from a reduced overall intake of calories. In this article, we will present to you a grocery list of ketogenic foods divided into categories to help you with your diet.

The ketogenic or keto diet is a form of very low carb diet where you should consume fewer than 20g of carbohydrates a day. In keto diet the glucose supply is limited and that’s when your body starts to produce ketones to power your body.

Beginner Keto Shopping List: One thing that you will notice in our beginner keto shopping list is that we stress the importance of getting in whole foods. The majority of your calories should come from nutrient-dense whole foods which in vitamins and minerals.

Keto Diet grocery list

Vegetables/Fruits

  • Kale
  • Artichoke hearts
  • Cauliflower
  • Broccoli
  • Cabbage
  • Cucumbers
  • Mushrooms
  • Bell peppers
  • Avocado
  • Onion
  • Garlic
  • Asparagus
  • Spinach
  • Bok Choy
  • Raspberries
  • Blueberries
  • Strawberries
  • Cranberries
  • Blackberries

Meat/ Proteins

  • -Steak
  • -Bacon
  • -Eggs
  • -Ribs (beef or pork
  • -Ground beef
  • -Chicken (wings, thighs and breasts)
  • -Roasts ( beef or pork)
  • -Ham
  • -Sausage
  • -Salami
  • -Pepperoni
  • -Prosciutto

Fish/seafood

  • Salmon
  • Crab
  • Shrimp
  • Cod
  • Tilapia
  • Tuna
  • Albacore
  • Scallops

Dairy

  • Cream cheese
  • Cheese
  • Sour cream
  • Butter
  • Heavy cream

Seeds and nuts

  • Sunflower
  • Almonds
  • Hazelnuts
  • Macadamias
  • Sesame
  • Pistachios
  • Walnuts
  • Pumpkin
  • Flax

Dressings / condiments

  • Soy sauce
  • Mayo
  • Mustard
  • Salsa
  • Lime juice
  • Lemon juice
  • Hot sauce
  • Ranch

Other

  • Pickles
  • Olives
  • Herbs
  • Unsweetened cocoa powder
  • Unsweetened almond milk
  • Flax meal
  • Almond milk
  • Olive oil
  • Beef jerky
  • Pork rinds
  • Coconut oil
  • Spices

Vegan Keto Scramble

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Breakfast can be one of the hardest meals to plan when you are following a keto diet as a vegan. Though sweet breakfasts like vegan pancakes or keto protein smoothies can be a great option, sometimes you might crave a savory traditional breakfast like scrambled eggs. With a little creative cooking and a few seasonings, you can whip up a tasty, vegan version of scrambled eggs in a matter of minutes!

The base of this recipe uses firm tofu seasoned with nutritional yeast for a “cheese-like” flavor and a bit of turmeric to add not only flavor but a beautiful yellow color. The tofu is broken into crumbled and sautéed with diced onion, spinach, and a handful of Follow Your Heart Vegan Cheddar Cheese for an added creamy cheesy texture!

Each serving is approximately 4 oz but will vary due to the amount of liquid you cook out. This simple tofu scramble pairs perfectly with fresh avocado slices or piled onto a low carb tortilla for an on the go breakfast wrap!

THE PREPARATION

  • 1 14-ounce package firm tofu
  • 3 tablespoon avocado oil
  • 2 tablespoons diced yellow onion
  • 1 1/2 tablespoons nutritional yeast
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon turmeric
  • 1/2 teaspoons salt
  • 1 cup baby spinach
  • 3 grape tomatoes
  • 3 ounces vegan cheddar cheese

THE EXECUTION

1. Wrap your block of tofu in a few layers of paper towel, or a clean cloth towel, and gently squeeze some of the water out. Set aside.

2. In a skillet on medium heat, sauté the chopped onion in 1/3 of the avocado oil until the onion is soft and translucent.

3. Place the block of tofu in the skillet and crumble using a potato masher or fork until it’s the consistency of a scrambled egg.

4. Drizzle with the rest of the oil and sprinkle with the dry seasoning then gently stir to coat.

5. Cook the tofu over medium heat, stirring and folding occasionally until most of the liquid has evaporated.

6. Fold in the baby spinach, diced tomato, and cheese and cook for an additional minute or until the spinach wilts and the cheese is melted.

7. Serve hot and store leftovers in the refrigerator for up to three days!

This makes a total of 5 servings of Vegan Keto Scramble. Each serving comes out to be 211.4 Calories, 17.56g Fat, 4.74g Net Carbs, and 10.09g Protein.

The Preparation

  • 1 14-oz package firm tofu
  • 3 tablespoon avocado oil
  • 2 tablespoons diced yellow onion
  • 1 1/2 tablespoons nutritional yeast
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon turmeric
  • 1/2 teaspoons salt
  • 1 cup baby spinach
  • 3 grape tomatoes
  • 3 ounces vegan cheddar cheese

The Execution

  1. Wrap your block of tofu in a few layers of paper towel, or a clean cloth towel, and gently squeeze some of the water out. Set aside.
  2. In a skillet on medium heat, sauté the chopped onion in 1/3 of the avocado oil until the onion is soft and translucent.
  3. Place the block of tofu in the skillet and crumble using a potato masher or fork until it’s the consistency of scrambled egg.
  4. Drizzle with the rest of the oil and sprinkle with the dry seasoning then gently stir to coat.
  5. Cook the tofu over medium heat, stirring and folding occasionally until most of the liquid has evaporated.
  6. Fold in the baby spinach, diced tomato and cheese and cook for an additional minute or until the spinach wilts and the cheese is melted.
  7. Serve hot and store leftovers in the refrigerator for up to three days!