Spicy Baked Artichoke-Crab Dip

Quick and easy to assemble and not lacking in flavor at all!  Tailgate and Keto perfect snack for the coming cool football Saturdays, if they ever get here!  It’s heading towards 90° F again today, the 18th of October.  I love warm sunny days, but I’m ready for fall.  At this rate my pumpkin will rot before Halloween. 😐

Spicy Baked Artichoke-Crab Dip

  • 1/4 Cup Olive Oil
  • 4 Cloves Garlic, Sliced Thin
  • 1/3 Cup Diced Yellow Onion
  • 1 – 8 ounce Block Cream Cheese, Softened
  • 1 Cup Mayonnaise
  • 2 Cups Pepper Jack Cheese, Shredded (Divided)
  • 1/2 Cup Freshly Grated Parmesan Cheese
  • 1 – 14 ounce Can Artichoke Hearts – Drained & Chopped
  • 12 oz Lump Crab Meat – drained
  • 2 tsp Worcestershire Sauce
  • Freshly Ground Black Pepper
  • Franks Red Hot (To Taste)

Preheat oven to 350°F.

In shallow skillet, heat the olive oil over medium-low heat.  Finely chop the onion and garlic.  Add to the skillet, along with about 1 TBLS freshly ground black pepper, and slowly saute until toasted a very light brown.  Remove from heat and, using a slotted spoon, remove the onion and garlic but leave the oil in the pan.

In a medium, oven proof skillet or small dutch oven, over low heat, combine the onions & garlic, cream cheese, mayonnaise, 1+1/3 cup of the pepper jack cheese, the Parmesan cheese, the chopped artichoke hearts, the crab meat, and the Worcestershire sauce.  Heat until the cheese are melted.  Taste your dip and adjust your salt & pepper.  Add as much (if any) Frank’s Red Hot sauce to raise the spice level to your desired heat level.  Sprinkle the remaining pepper jack over the top and bake in the preheated oven until the dip is bubbling and the top is browned, 20 – 25 minutes.

Nutrition Information (Dip Only):  Serves 16-20

  • 211 Calories
  • 1.3 g Fat
  • 6 g Protein
  • 24 g Fat

Garlic Crusty Bread Dippers

  • Reserved Olive Oil from cooking the onions and garlic
  • 1 Rustic Baguette

Heat your oven to 400°F. Slice the baguette into thin slices and Kay on a foil lines baking sheet. Brush on both sides with your reserved oil and bake 15 -20 minutes until breads crisp and begin to turn golden. Remove from oven and cool on paper towel lined cooling racks. #ThisGirlLovesToEat

Weeknight Pot Roast with Jalapeno Au Jus

IPPotRoast2As an impatient eater, I have become the owner of 2 electric pressure cookers, both irreplaceable to me for different reasons, and today I put both to simultaneous use to help meal prep for the week.  Into one went 4+1/3 pounds of pork shoulder and the other was the recipient of 2+1/2 pounds of boneless beef chuck roast.  I am starving juts thinking about the many meals I’ll be making with the tender, shredded meat that is getting ready to come out any time now!  #ThisGirlLovesToEat

Weeknight Pot Roast with Jalapeño Au Jus

  • 2 to 2+1/2 Pounds Boneless Beef Chuck Roast
  • 2 TBLS Olive Oil
  • 1 Large (About 2 oz) Jalapeñño, seeded & sliced
  • 1/2 Medium Yellow Onion, chopped into about 1″ pieces
  • Lemon Pepper
  • Onion Powder
  • 1 Can Beef Consommé + 1 Can of Water

Set your Instant Pot or Other electric pressure cooker to sauté and add 1 TBLS of the olive oil.  Generously sprinkle the lemon pepper and onion powder on one side of your beef.  Add the beef, seasoning side down, and cook until seared a deep brown (5-7 minutes).

Season the beef side facing up and pour the remaining TBLS of olive oil over the top.  When bottom side is browned, carefully turn the roast over to brown the other side.

Once ñthe second side is browned, add the onions and jalapenos to the Instant Pot and then add the Consommé and water.

Secure the lid and set the Instant Pot to: Meat/Stew (or your electric pressure cooker to High) an cook your roast for 30 minutes per pound of meat.  Mine cooked for 70 minutes.  When the cooking has completed, allow the pressure cooker to release naturally for about 20 minutes.

Remove the meat to a serving dish and, either in the inner pan to the pressure cooker or in a saucepan, bring the juices to a boil and, using and immersion blender, process until the remaining onion and jalapeno are smooth.  You can either heat the juices until they reduce slightly and use as is for dipping sandwiches in or keeping your meat moist while storing, or you can thicken using either cornstarch or xanthan gum.

The Best and Worst Alcohol for the Keto Diet

Today, for my alcohol enjoying #Keto followers, I’m sharing an excerpt from an article in #HealthMagazine from November of 2018. #ThisGirlLovesHerDrinks

The best (and worst) alcohol for the keto diet

No matter what proof (80 through 100), gin, rum, vodka, and whiskey all have 0 grams of carbohydrate in a jigger (or 1.5 ounces). Have your drink neat, on the rocks, or with a splash of plain soda water. And it’s best to pour your own rather than cracking open one of those pre-made spiked seltzers; one can deliver anywhere from 1 to 5 grams carbohydrate.

If you’re craving a glass of wine, budget for it, and keep the pour size in mind. A glass of white wine ranges from 3 to 6 grams of carbohydrate per five ounces. (The sweeter whites—think riesling versus chardonnay—typically have more carbohydrates.) At home, you’re likely to pour more than five ounces, especially if you have larger wine glasses. And a standard restaurant pour is six ounces. Red wine has a tighter range of carbohydrates, at 2.5 to 4 grams per 5-ounce pour, with little variation between varieties.

Skip beer: It’s essentially bread in a bottle. A can of beer has around 12 grams of carbs. Though if you must have a beer, seek out a light beer, which comes in at around half that carb load per can.

Two other no-nos: mixers (they’re all pretty much sugar-laden) and sake. A 6-ounce pour is fairly common for sake, and it delivers nearly 9 grams of carbohydrate.

An unexpected perk of going keto

In any trendy diet, there are always nuggets of wisdom buried somewhere—and keto is no exception. Because it involves such a tight carb budget, the diet doesn’t leave much room for regular alcohol consumption. And when you do imbibe, quantity is limited, so you’re likely to stay within the recommended limit. (That’s one drink per day for women, and two for men.) Considering that more and more research suggests moderate drinking may be more detrimental to our health than experts previously thought, the keto diet’s booze restrictions could be a really good thing in the long run.

Keto Banana Muffin Tops

bananamufftopsGetting rear-ended by a #TextingTeenager in my Shiny Red Porsche has left me incredibly sore, unable to exercise, do most things with my hands, lift just about everything, go just about anywhere, and, worst of all for my followers, type my blog. 😦  Unfortunately, for my hard earned weight loss gains, it has allowed me to, once again, sit on my butt and eat. #ThisGirlLovesToEat

Thankfully I have good Keto recipes, a stand mixer to stir for me, and a good friend willing to fix my one fingered typing errors, so I’m kind of back.

Keto Banana Muffin Tops

  • 6 TBLS Egg Whites
  • 1 Whole Large Egg
  • 3 VERY Ripe Small to Medium Bananas
  • 1+1/2 Cups Bob’s Red Mill Paleo Baking Flour
  • 2 TBLS Butter Melted
  • 2 TBLS Truvia
  • 2 tsp Cinnamon
  • 1 tsp Baking Powder
  • 1/4 Cup Macadamia Nuts, Walnuts or Pecans (if desired)

In medium bowl combine your baking flour, baking powder, and cinnamon.

In stand mixer combine your egg whites and truvia.  Beat on medium/high speed until stiff peaks form then turn off.

In a third bowl combine the whole egg, bananas, butter and nuts (if using).

Add the banana mixture to the dry mixture. Stir until well combined then fold in egg whites.

Spoon mixture into muffin top pan and bake at 350° F for 14 – 16 minutes or until bottoms are browned.  You can also line mini-muffin pans with parchment paper and bake for 18 – 23 minutes or until toothpick inserted in middle comes out clean.

Nutrition Information

  • 56  Calories
  • 1 g  Fat
  • 4.5 g Carbs
  • 3 g Protein


Smoked Gouda Stuffed Jalapeño Peppers

Not deep fried or breaded and #KetoFriendly? Color me happy! Thanks for another great recipe Epicurious.com! #ThisGirlLovesToEat

Jalapeño Poppers Stuffed With Smoked Gouda

  • 12 large jalapeño chiles
  • 4 ounces cream cheese
  • 1 cup finely shredded smoked Gouda
  • Salt
  • Chopped fresh cilantro for serving
  1. Start the coals or heat a gas grill for medium direct cooking. Make sure the grates are clean.
  2. Cut the jalapeños in half lengthwise but leave the halves connected at the stem. With your finger or a pointed spoon (like a grapefruit spoon), remove the seeds and white ribs from the halves. (Wear rubber gloves, or be careful not to touch your skin after handling the chiles.)
  3. Put the cream cheese and Gouda in a medium bowl with a little salt; mash until combined. Fill the jalapeño halves evenly with a small spoon and press the halves back together to close. (You can fill and refrigerate the jalapeños up to a day ahead.)
  4. Put the jalapeños on the grill directly over the fire. Close the lid and cook, carefully turning once, until the peppers have softened and browned (it’s okay if they char in spots) and the cheese has melted, 5 to 10 minutes. Transfer to a platter, sprinkle with cilantro, and serve.


  1. Honey-Orange Jalapeño Poppers:
    In Step 3, fill the jalapeños with a mixture of 1 1/2 cups crumbled fresh goat cheese (6 ounces), 2 tablespoons honey, 1 tablespoon grated orange zest, and salt to taste.
  2. Jalapeño Poppers with Pimento Cheese and Pepper Jelly:
    In Step 3, fill the jalapeños with with a mixture of 1 cup grated extra-sharp cheddar cheese (4 ounces), 1/4 cup each chopped drained pimentos and mayonnaise, and a dash of Worcestershire sauce. Serve topped with a dab of pepper jelly.
  3. Pesto Jalapeño Poppers with Mozzarella:
    In Step 3, fill the jalapeños with a mixture of 1 1/2 cups shredded mozzarella (6ounces) and 1/4 cup basil pesto. Serve the poppers topped with fresh basil leaves if you like.

Reprinted from How to Grill Everything: Simple Recipes for Great Flame-Cooked Food. Copyright © 2018 by Mark Bittman, Inc. Photography © 2018 by Christina Holmes. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.

Mushroom Soup 3 Ways

There’s nothing else like a hearty mushroom soup to make my tummy super happy. #ThisGirlLovesToEat. Thankfully, mushroom soup is easy to make, and can be #KetoFriendly, as these three recipes, adapted from #RecipeIdeas, prove!

Basic Mushroom Soup 


8 ounces of mushroom
3 chicken bouillon cubes
2 tbsp of onion (chopped)
4 cups of milk
½ tsp of salt
2 cups of boiling water
¼ tsp of pepper
3 tbsp of flour


Put the mushrooms in a saucepan. Pour in the bouillon and water. Add the onion. Boil this and let it simmer for half an hour. Melt the butter in a separate saucepan. Stir in the flour and add the milk. Cook and stir this simple mushroom soup recipe mix until the sauce gets thick. Pour this in the mushrooms. Sprinkle some salt and pepper.

Mushroom Soup with Sausages 


16 ounces of sausages (cut thin)
4 TBSP of flour (reduced to make this #KetoFriendly)
4 tbsp of butter
10 ounces of cheddar cheese (grated)
1 clove garlic (minced)
4 green onions (sliced)
16 ounces of mushrooms (sliced)
1 tbsp of vegetable oil
1/8 tsp pf ground black pepper
½ tsp of parsley
1 cup of heavy cream
½ tsp of onion tops


Begin by cooking the sausages at medium heat. Set the sausages on a plate. Toss the mushrooms in the pot where the sausages were cooked. Keep stirring until the mushrooms become tender. Toss in the garlic and onions.

Sauté this for a minute. Transfer this mushroom soup recipe mix in a bowl. Put butter in the pot. Add the flour and stir until the concoction turns bubbly. Add the broth and keep stirring. Toss in the cheese and heavy cream.

Pour the mushrooms and sausages in the pot. Add some pepper. Heat it. Serve with the parsley and some onions.

Mushroom Soup with Tomato Paste 


4 cups of water
2 cans of condensed beef broth
1 bay leaf
1 clove garlic (chopped)
1 lb of mushrooms (fresh)
6 tbsp of butter
2 celery leaves
1 cup of onion (chopped)
4 sprigs celery
1 ½ cups of carrots (chopped)
2 cups of celery (chopped)
1/8 tsp of ground black pepper
4 tbsp of dry sherry
½ cup of sour cream


Start this mushroom soup recipe by chopping the mushrooms and set them aside. Melt the butter (4 tbsp) in a saucepan. Throw in half the mushrooms. Sauté for 5 minutes. Place it in the cooker. Add the tomato paste, celery and broth.

Pour in the water and pepper. Add the celery and bay leaf. Cook for 4 hours. Take out the celery, bay leaf and parsley. Puree the mix in a blender.

Melt the butter in a skillet. Add the other half of the mushrooms and sauté for 5 minutes. Put this on the soup. Add sherry on top. Serve with the sour cream.

Grilled Flank Steak with Lemon Herb Sauce

Pure Wow posted this yummy steak recipe that’s #KetoFriendly! #ThisGirlLovesToEat


  • 1½ pounds flank steak

  • ⅓ cup olive oil

  • ¼ cup Worcestershire sauce

  • ¼ cup malt vinegar

  • 3 garlic cloves, smashed

  • 2 teaspoons chile powder

  • 1 tablespoon dried herbs (such as tarragon, thyme or oregano, or a combination)

  • Salt and freshly ground black pepper


  • ⅓ cup olive oil

  • 3 anchovies, smashed into a paste

  • 1 garlic clove, finely minced

  • 1 tablespoon whole-grain mustard

  • 2 lemons, zested and juiced

  • ¾ cup chopped fresh parsley

  • ½ cup chopped fresh basil

  • ¼ cup chopped fresh mint

  • Salt and freshly ground black pepper

Prep Time: 1 hr 30 min |Cook Time: 30 min

1. PREPARE THE STEAK: Place the flank steak in a large plastic ziplock bag. In a medium bowl, whisk the oil with the Worcestershire sauce, vinegar, garlic, chile powder and herbs to combine. Pour the mixture over the steak and seal the bag. Marinate, refrigerated, for up to 1 hour.

2. WHILE THE STEAK MARINATES, MAKE THE SAUCE: Whisk the oil with the anchovies, garlic, mustard, lemon zest and lemon juice to combine. Stir in the herbs and season with salt and pepper.

  1. When the steak is finished marinating, remove it from the bag and brush off the excess marinade. Season with salt and pepper.

4. GRILL THE STEAK: Cook the steak on a hot grill (or grill pan) until it is well browned on the outside and reaches the desired doneness, about 5 to 7 minutes per side for medium rare.

  1. Remove the steak from the grill and let it rest for 15 minutes. Slice the steak and serve immediately with the sauce.

Nutrition Information


311 calories

22g fat

4g carbs

24g protein

1g sugars

Lemon Herb Sauce

123 calories

12g fat

3g carbs

1g protein

1g sugars