Month: February 2023

Keto Clam Chowder

Posted on by looper

Keto Clam Chowder

Print Recipe
Servings 6 people
Calories 343 kcal

Ingredients
  

  • 4 center-cut bacon strips
  • 2 celery ribs chopped
  • 1 large onion chopped
  • 1 garlic clove minced
  • 1 head cauliflower cubed
  • 3 cup water
  • 1 bottle 8 ounces clam juice
  • 3 teaspoons reduced-sodium chicken bouillon granules
  • 1/4 teaspoon white pepper
  • 1/4 teaspoon dried thyme
  • 1/2 tsp xanthan gum
  • 2 cups heavy cream divided
  • 19 1/2 oz chopped clams (3) 6-1/2 ounce cans

Instructions
 

  • In a Dutch oven, cook bacon over medium heat until crisp. Remove to paper towels to drain; set aside. Saute celery and onion in the drippings until tender. Add garlic; cook 1 minute longer. Stir in the cauliflower, water, clam juice, bouillon, pepper and thyme. Bring to a boil. Reduce heat; simmer, uncovered, until cauliflower are tender, 15-20 minutes.
  • In a small bowl, combine xanthan gum and 1 cup cream until smooth. Gradually stir into soup. Bring to a boil; cook and stir until thickened, 1-2 minutes.
  • Stir in clams and remaining half-and-half; heat through (do not boil). Crumble the cooked bacon; sprinkle over each serving.

Notes

replace cauliflower with 3 cubed potatoes and replace xanthan gum with 1/3 cup flour for traditional chowder

Nutrition

Calories: 343kcalCarbohydrates: 10gProtein: 8gFat: 31gSaturated Fat: 19gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.01gCholesterol: 99mgSodium: 401mgPotassium: 432mgFiber: 2gSugar: 5gVitamin A: 1218IUVitamin C: 48mgCalcium: 92mgIron: 1mg
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Keto Spinach & Feta Pastries

Posted on by looper

Keto Spinach & Feta Pastries

Print Recipe
Servings 8 pastries
Calories 286 kcal

Ingredients
  

Dough Ingredients:

  • 8 oz mozzarella cheese
  • 2 oz cream cheese
  • 1 cup almond flour
  • ½ cup coconut flour
  • 1 egg
  • 1 teaspoon baking powder
  • ½ teaspoon salt

Filling Ingredients:

  • 12 oz spinach
  • 4 oz crumbled feta cheese
  • 1 egg white
  • 1 teaspoon minced onion
  • ½ teaspoon garlic powder
  • pinch salt
  • 1 egg yolk to brush on the outside of the pastries

Instructions
 

  • Preheat the oven to 375.
  • Put the mozzarella and cream cheese in a microwave-safe bowl. Microwave one minute. Stir. Microwave 30 seconds. Stir. At this point, all the cheese should be melted. Microwave 30 more seconds until uniform and gloopy (it should look like cheese fondue at this point). Add the rest of the dough ingredients and the cheese to a food processor. Mix using the dough blade until a uniform color. If you do not have a food processor you can mix in a medium bowl with a wooden spoon but you may need to dump it onto wax paper and knead it by hand to thoroughly incorporate the ingredients.
  • Stir together the ingredients for the filling. Set aside the egg yolk to brush on the pastries.
  • Roll the dough out between two pieces of parchment paper into a 6 x 18 inch rectangle. Cut in half lengthwise with a pizza cutter. Put the filling down the center of one piece. Top with the other piece of dough. Use the pizza cutter to cut into 7 or 8 pieces. Put them on a baking sheet lined with parchment.
  • Gently press the edges together on two opposing sides of each pastry. Use a kitchen shears or small knife to make a few slits in the top dough. Brush with the egg yolk. Bake for 30 minutes until golden brown.

Nutrition

Calories: 286kcalCarbohydrates: 11gProtein: 15gFat: 21gSaturated Fat: 9gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.003gCholesterol: 87mgSodium: 625mgPotassium: 296mgFiber: 5gSugar: 2gVitamin A: 4396IUVitamin C: 12mgCalcium: 327mgIron: 2mg
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Keto Granola

Posted on by looper

Keto Granola

Print Recipe
Servings 16
Calories 335 kcal

Ingredients
  

  • 1 Cup Raw Almonds
  • 1 Cup Raw Pecans or Walnuts
  • 1 Cup Raw Hazelnuts
  • 1 Cup Unsweetened Shredded Coconut
  • ½ Cup Pumpkin Seeds
  • ½ Cup Sunflower Seeds
  • ⅓ Cup Sesame Seeds
  • ⅓ Cup Chia Seeds
  • ½ Cup Splenda
  • ½ Cup Natural Peanut Butter
  • 2 Egg Whites
  • 1 Tsp. Pure Vanilla Extract
  • Pinch of Salt
  • 1/2 Tbsp Ground Cinnamon Optional

Instructions
 

  • Preheat your oven to 350℉ (177℃).
  • Line a baking sheet with parchment.
  • Add all of the nuts, half of the pumpkin seeds, and half of sunflower seeds to your food processor. Pulse to roughly chop nuts/seeds. ***Do NOT over pulse; you do not want a fine meal.
  • Transfer the mixture to a large bowl. Stir in the rest of the dry ingredients.
  • In a separate bowl, whisk the wet ingredients together. Add this to the dry ingredients. Mix together.
  • Spread mixture in an even layer onto the prepared baking sheet and flatten with your hands and a rolling pin.
  • Bake for 25 minutes or until golden brown. Remove the tray from the oven and let cool.
  • Use your hands to break granola apart into pieces.
  • Store in cool, dry place in an airtight container.

Nutrition

Serving: 12CupCalories: 335kcalCarbohydrates: 17gProtein: 9gFat: 28gSaturated Fat: 6gPolyunsaturated Fat: 7gMonounsaturated Fat: 13gTrans Fat: 0.01gSodium: 13mgPotassium: 307mgFiber: 6gSugar: 7gVitamin A: 13IUVitamin C: 1mgCalcium: 79mgIron: 2mg
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Za’atar

Posted on by looper

Za’atar

Middle Eastern Spice Mixture
Print Recipe

Ingredients
  

  • 1 tablespoon​ roasted sesame seeds
  • 1/4 cup ground sumac
  • 2 tablespoons dried thyme
  • 2 tablespoons dried marjoram
  • 2 tablespoons dried oregano
  • 1 teaspoon coarse salt

Instructions
 

  • Grind sesame seeds with mortar and pestle
  • Add remaining ingredients and mix well
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Keto Spanish Meatball Soup

Posted on by looper

Keto Spanish Meatball Soup

This soup is widely eaten in Spain and Mexico and features beef and pork meatballs in a chicken and red pepper broth. It also contains various spices and herbs. 
Print Recipe Pin Recipe
Servings 8
Calories 287 kcal

Ingredients
  

Meatballs

  • 1 Cup Pork Rinds ground
  • 1/3 Cup Milk
  • 8 oz Pork ground
  • 8 oz Ground Beef
  • 1/4 Cup Manchego Cheese grated
  • 1/4 Cup Asiago Cheese grated
  • 3 Tbsp Parsley
  • 1/2 Onion small, diced
  • 2 Tbsp Olive Oil
  • 1/2 tsp Salt
  • 1/2 tsp Pepper

Soup

  • 1 Tbsp Olive Oil
  • 1 Onion chopped fine
  • 2 Bell Pepper red chopped 1/2"
  • 3 clove garlic minced
  • 1 1/2 tsp paprika smoked
  • 1 pinch saffron threads
  • 1/2 tsp Red Pepper Flakes
  • 1 Cup White Wine
  • 8 Cups Chicken Broth
  • 1/2 Cup Almonds finely chopped
  • 2 Tbsp Parsley
  • 1 1/2 Cup Spinach chopped

Instructions
 

  • Mix all meatball ingredients well. Form 1" meatballs (approximately 40) and place on a parchment lined baking sheet. Place in freezer while making broth
  • Add olive oil to dutch oven and bring to a shimmer. Add onion and red bell pepper and saute for 10 minutes, until softened. Add garlic, paprika, red pepper flakes and saffron, cooking until fragrant (30 seconds).
  • Add wine and reduce until it's nearly gone. Add broth and bring back to a simmer. Add meatballs and cook until they're cooked through, approximately 10 mins. During the last minute, add chopped spinach to wilt. Remove from heat and add parsley and chopped almonds.

Nutrition

Calories: 287kcalCarbohydrates: 9gProtein: 20gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 50mgSodium: 1351mgPotassium: 495mgFiber: 2gSugar: 4gVitamin A: 1959IUVitamin C: 45mgCalcium: 150mgIron: 2mg
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Chicken Cordon Bleu Soup

Posted on by looper

Chicken Cordon Bleu Soup

Print Recipe Pin Recipe
Servings 6
Calories 495 kcal

Ingredients
  

  • 2 tablespoons butter
  • 2 tablespoons olive oil
  • 1 small head cauliflower coarsely chopped
  • 1 onion chopped
  • 1 garlic clove minced
  • 3 tablespoons all-purpose flour
  • 2 cups chicken broth
  • 2 cups shredded cooked chicken
  • 2 cups half-and-half cream
  • 1 cup finely cubed fully cooked ham
  • 1 tablespoon Dijon mustard
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 cups shredded Swiss cheese

Instructions
 

  • In a large saucepan, heat butter and oil over medium-high heat. Add cauliflower and onion; cook and stir until crisp-tender, 8-10 minutes. Add garlic; cook 1 minute longer. Stir in flour until blended; gradually whisk in broth. Bring to a boil, stirring constantly; cook and stir until cauliflower is tender, 12-15 minutes.
  • Puree soup using an immersion blender. Or, cool soup slightly and puree in batches in a blender; return to pan. Stir in chicken, cream, ham, mustard, salt and pepper; heat through. Stir in cheese until melted.

Nutrition

Calories: 495kcalCarbohydrates: 11gProtein: 31gFat: 36gSaturated Fat: 18gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gTrans Fat: 0.2gCholesterol: 123mgSodium: 1372mgPotassium: 490mgFiber: 1gSugar: 5gVitamin A: 724IUVitamin C: 24mgCalcium: 436mgIron: 1mg
Tried this recipe?Let us know how it was!