Quick Keto Crab Cakes

crabcake1After accomplishing my goal of losing the 33 pounds that 3 foot surgeries and 5 breast surgeries (for a total of 8 in a 5 year span) piled on me, in just 12 weeks, it’s become second nature to convert my regular recipes into #KetoFriendly versions.

See how this quick & easy version of crab cakes compares versus other preparations in terms of net carbs per serving of 1 crab cake:

  • Whole Wheat Breadcrumbs – 15 g carbs
  • Panko – 11 g carbs
  • Almond Meal (or Almond Flour but not super-finely ground) – 1.5 g of carbs

Quick Keto Crab Cakes

  • 1 Large Egg
  • 2 TBLS Mayonnaise
  • 2 tsp Dijon Mustard
  • 1/4 tsp Ground Pepper
  • Pinch of Salt
  • Pinch of Cayenne Pepper
  • 1/4 Cup Chopped Scallions
  • 12 oz Jumbo Lump Crabmeat, drained and picked over
  • 1/2 Cup Almond Meal (or Regular Grind Almond Flour)
  • 2 TBLS Extra Virgin Olive Oil
  • Lime Wedges

Whisk egg, mayonnaise, mustard, pepper, salt, and cayenne pepper in a medium bowl.  Squeeze in the juice from one wedge of lime and whisk until well combined.  Stir in scallions and almond meal.  Fold in the crab.  Form the mixture into four patties.

Heat oil in large skillet over medium-high heat until shimmering.  Add the crab cakes and cook, turning once, until golden brown, 4 to 5 minutes per side.  Serve with lime wedges and cilantro lime aioli (if desired).

Serving size: 1 Crab Cake  Calories 265 / Fat 15 g / Carbs 1.5 g / Protein 22 g

crabcake2

Cilantro Lime Aioli

  • 1/3 Cup Fresh Cilantro
  • Juice and Zest of 1 medium Lime
  • A drop or 3 😉 Franks Red Hot (or your favorite) Hot Sauce
  • 1 tsp Ground Cumin
  • 3/4 Cup Mayonnaise
  • 1 Large Clove Garlic

Combine all ingredients in your blender container and process until well combined.

Serving size: 1 TBLS  Calories 100 / Fat 11 g / Carbs 0 g / Protein 0 g

Quick Cream of Mushroom Soup

Every once in a while you just need a hearty, comforting bowl of soup, especially one that can be put on the table in under 30 minutes!  The great thing about this soup is that it’s #LactoVegetarian and #KetoFriendly so you can keep it as a #GoToRecipe for when you are hosting friends or family who may be making those lifestyle choices.

Once you’ve seen how quick and easy this soup is to make, and how great it tastes,  you’ll never stress about hosting Keto or Vegetarian friends for lunch or dinner again!

creamofmushroomsoup

Keto Cream of Mushroom Soup

  • 24 oz Sliced Cremini Mushrooms (681 g)
  • 4 TBLS Butter (1/4 Cup)
  • 4 TBLS Olive Oil (1/4 Cup)
  • 2 Cloves Garlic, Chopped
  • 3 Green Onions (Scallions) Chopped – Reserve 2 TBLS for garnish
  • 2 Cups Vegetable Stock
  • 1 Cup Heavy Whipping Cream
  • 1/4 Cup Brandy
  • Salt and Pepper to taste
  • 4 Pieces Thick Cut Bacon (Cooked), Chopped – Leave out for Vegetarian
  • Sour Cream or Crème Fraîche (optional)

In a 5 qt Dutch oven, or large saucepan, heat the oil and butter until melted.  Add the garlic and  all but 2 TBLS of the chopped green part of the scallions to the pan.  Sauté for about 3 minutes.

Add all of the mushrooms and stir to make sure they are well coated with the oil/butter.  Season liberally with salt and pepper.  Cook over medium heat for 10-12 minutes, or until mushrooms have released their moisture and are softened.  Add the vegetable stock and cook and stir for 5 minutes, or until soup reaches a boil.

Remove soup from heat and, using an immersion blender, process the soup until it reaches your desired consistency.  I like mine to have pretty good texture, so I leave it kind of chunky.  If you like it really smooth, you can process the mushroom/broth mixture in batches, in your Vitamix or blender and return the blended mixture to the pan.  Make sure that you don’t over fill your blender container and watch your steam build up.

Once you’ve processed your soup, stir in your whipping cream and chopped, cooked bacon (if you’re not keeping it Vegetarian) and heat soup over low heat, but do not let it reach a boil.  Stir in the brandy for the last minute of heating and then turn off heat.  Keep covered until ready to serve.  #ThisGirlLovesToEat

Serving suggestions:

  • Top with a dollop of sour cream or crème fraîche
  • Top with chopped chives or scallions
  • Top with additional chopped bacon

The Wonders of Keto Cocktails

Woman (and) man cannot live on low carb food alone!  This woman needs, what my daddy used to call, a 5 O’Clocker when the stressful day is through.  Be it a lovely glass of red wine, a bubbly glass of Champagne, or a down and dirty cocktail, there is just something comforting about that time when I finally get to sit and pet my labs while I throw off the stresses and worries of the day.

vanillaoldfashioned

Thankfully, there’s no reason I have to ruin my diet while doing so.  There are no carbs in a 1+1/2 ounce pour of straight spirits like whiskey, rum, and vodka; a 5 ounce glass of red wine has 2.5 grams of carbs, and the drinks below, adapted from Lowcarb-ology, have 0-3 grams of carbs, so those of us who actively participate in the #KetoLifestyle can imbibe guiltlessly, as long as we also remember that frequent consumption of alcohol while dieting can stall weight loss (if that is our goal).

Vanilla Old Fashioned

  • 1″ piece of orange peel
  • 1″ vanilla bean, split in half
  • 2 ounces good quality bourbon (I prefer Maker’s Mark/Maker’s 46)
  • 1 tsp sugar free vanilla syrup (I use Torani)
  • Club Soda or Zevia sparkling water mandarin orange (I get it at Whole Foods) – optional

Rub the inner part of the orange peel around the inside and rim of the glass, then muddle the peel and vanilla bean at the bottom of the glass.

Add the bourbon and vanilla syrup.  Stir, add a single globe or block cube of ice (for slow melting) & top with an ounce of club soda (give a quick stir) if desired.  130 Calories / 0 Carbs

Arctic Mulearcticmule

  • 1 ounce Pineapple Vodka (I like Skyy Infusions Pineapple)
  • 2 ounces Vodka (Grey Goose is my preference)
  • 1 drop peppermint oil (it needs to be for ingestion) or 1 ounce sugar free Torani peppermint syrup (optional but for the minty taste, you need one or the other)
  • 1-2 drops blue food color or, if you have it, you can use blue zero calorie water enhancing drops like Zio blue
  • 1 tsp lime juice
  • 6 ounces sugar free ginger beer (I like 0 carb/0 calorie Zevia – I found it on Amazon)

Add all ingredients, except the ginger beer) to a shaker with ice and shake until well chilled.  Strain into a rocks glass filled with ice, top with ginger beer and garnish with a wedge of lime & sprig of peppermint.  194 Calories / 0 Carbs

And, as always, my #MomReminder, anyone who drinks alcoholic beverages please do so responsibly.  Always designate a sober driver, pre-schedule the very inexpensive option of Uber or take a taxi. #DontDrinkAndDrive.

Low-Carb Coconut Macaroons

I’m a total carb girl, which is why I need to go Keto occasionally to make my jeans less tight, but my carbs of choice trend toward the savory: breads, chips, and salty snacks.  But, even a #SaltyGirl needs something sweet & #KetoFriendly once in a while. 😉 #ThisGirlLovesToEat

coconutmacaroons

Chocolate Drizzled Low-Carb Coconut Macaroons

  • 2 Large Egg Whites (Cold)
  • 1 tsp Fresh Lemon Juice
  • 1/4 Cup Granulated Stevia Sweetener (like Swerve)
  • 1 tsp Vanilla
  • 1/4 tsp Sea Salt
  • 2 Cups (loosely packed) Baker’s Sweetened Shredded Coconut
  • 1/4 Cup Sugar Free Chocolate Chips (I use Hershey’s)
  • 1/2 tsp Crisco Solid Shortening

**Note – Because the coconut is sweetened, you can cut the amount of the sweetener down to 1 or 2 TBLS.

Preheat the oven to 325°F.  Line a baking sheet with parchment paper.

Add your egg whites and lemon juice to your stand mixer bowl (with the wire whip attached).  Beat the egg whites until medium-stiff peaks form.  Make sure you beat the whites until they barely move in the bowl if you shake it – it makes a difference in the end result of your cookies.  Gradually add the sweetener, sea salt, and vanilla while continuing to beat at medium-high speed.

Gently fold in the coconut a little bit at a time.  Be careful not to break down the whites, you want a fluffy batter. Caution: Your cookies will spread out if you break down your egg whites too much.  They’ll taste the same but be flatter and take less time to cook.

Use a medium (About 1 TBLS) cookie scoop to drop the batter onto the lined pan.  I got 15 cookies from my mixture.

Baker for 20 minutes, or until a nice golden brown around the edges and tops of the cookies.  Remove from the oven and leave sitting on the cookie sheets for 5 minutes then move to wire rack to cool.

Melt chocolate chips (with the shortening) in a small bowl or mug in the microwave, in increments of 30 seconds on high until smooth enough to drizzle.  I use a fork to drizzle lightly across the cookies then move them to a plate to finish cooling in the refrigerator so the chocolate is completely set before serving.

Cookies can be stored in a sealed container on a cool counter for a few days, the refrigerator (if they last) for about 10 days, and can be frozen for longer term storage.

Nutrition Information Per Cookie:

  • Calories   –  65
  • Fat   –  3.75 g
  • Sat Fat   –  2.93 g
  • Sodium   –  31.33 mg
  • Carbs   –  2.66 g
  • Protein   –  .53 g

Chocolate Cheesecake Fat Bombs

chocolatecreamcheeseI am a Keto believer, but I have paid little attention to the addition of the fat bombs, touted by Keto experts as a necessity, thinking of them instead as desserts I didn’t need.  I couldn’t have been more wrong.

Scientists say that, no matter what diet plan you follow, at least 20% of our calories should be from #GoodFats.

  • We need fats to absorb fat soluble Vitamins A, D, E & K
  • Research suggests that monounsaturated fats (from avocados, peanuts & olives) can lower ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol
  • Fats take longer to digest, keep blood sugar levels stable, and help us to feel fuller for longer.

While I have lost all of the weight I wanted to initially, and quicker than I thought I would, as I came up on my goal weight I realized that I was starting to lose some of my hard earned muscle tone.  If I was burning so much fat with Keto, how was this possible?  Turns out I was wrong about that as well.  Without adding the required amount of fat to my diet, when my body ran out of fat to burn it was turning to sugars/carbs, of which there are few in a Keto diet, and once those are depleted what’s left to burn?  Muscle!  The same applies to those on any other type of carbohydrate restricted diet, like Atkins.  So, this is me jumping on the #FatBombBandWagon!

Chocolate Cheesecake Fat Bombs

  • 8 oz softened cream cheese
  • 2 oz Confectioners (Powdered) Stevia (Erythritol / Swerve)
  • 1 tsp Vanilla
  • 7 oz Heavy Whipping Cream
  • 5 oz Sugar Free Chocolate

Melt the chocolate in the microwave in 30 second increments until smooth when stirred.  Set aside.  Place the softened cream cheese in a bowl, mix on medium speed until smooth.  Add powdered Stevia and Vanilla.  Mix on low speed until combined.  Add the heavy cream.  Mix on medium speed until smooth and beginning to thicken.  Add the melted chocolate and continue mixing on medium speed, until all ingredients are completely combined and the mixture is firm enough to spoon or pipe into small/mini paper lined mini muffin pans or prepared silicone candy molds.  Once all of the liners are filled, cover and chill for at least 3 hours.  The longer they chill the better.  Store in a tightly sealed container in the refrigerator for up to 1 week and freeze for up to 3 months.  #ThisGirlLovesToEat

Keto Friendly – Zoodles Alfredo

filetandZA

I was looking for a quick and tasty, but not boring, side dish to serve with the filet mignon steaks I grabbed from the butcher on the way home tonight and this recipe gave me a great excuse to try out the #ImpulsePurchase of the #SpiralifePro vegetable spiral slicer that I made on Amazon last month.  #WinWin

Zoodles Alfredo

  • 2 Medium Zucchini
  • Freshly Ground Pink Himalayan Sea Salt
  • 2 TBLS Butter
  •  4 oz Cream Cheese
  • 1 Cup Heavy Whipping Cream
  • 3 oz Shredded Parmesan Cheese
  • 1 Clove Garlic Minced
  • Freshly Ground Black Pepper (to taste)

zuccalfredo.jpgUsing a spiralizer or hand held strip peeler, prepare your zucchini, pile onto a cutting board lined with paper towel or a hand towel and salt generously with the pink sea salt to help draw out as much water as possible.

In a small frying pan, heat about 1 TBLS of olive oil and add the zucchini to the pan.  Stir-fry until heated through then turn heat off.

In a small saucepan, melt the butter then add the garlic, the cream cheese and whipping cream.  Stir until the cream cheese has melted and is combined with the whipping cream.  Simmer for about 6 minutes, stirring occasionally to keep from scorching.  Sauce will be thick and very cheesy.

Turn off the heat and stir in the cheese.  Adjust the seasonings.

Add as much sauce as desired to the zucchini in the frying pan and toss the zucchini until it’s well coated.  Super thick and satisfying.  Store extra sauce in a covered container in the refrigerator.  #ThisGirlLovesToEat

Keto Chocolate Fudge Mug Cake

Because woman cannot live on “healthy” food alone and must have the occasional chocolate evening treat with her #KetoAllowed glass of red wine:

Keto Chocolate Fudge Mug Cake

  • 1 TBLS butter
  • 1 tsp instant coffee dissolved in 1 TBLS hot water
  • Pinch of salt
  • 1 TBLS cocoa powder
  • 1 TBLS coconut flour
  • 1/2 tsp baking powder
  • 1 large egg

Add one tablespooon of butter into mug, microwave for 10 seconds until melted. Add one teaspoon of instant coffee/water mix, stir well. Add one tablespoon cocoa powder, 1 tablespoon coconut flour, 1/2 teaspoon baking powder, pinch of salt, 1 beaten egg. Mix very well. Add sweetener of choice. I use 1 to 2 drops liquid Stevia. Adjust sweetener +/- before you cook.

Cook in the Microwave for about 60 seconds, do not overcook.

Remove cake from microwave to cool.

To make fudge sauce, combine 1-2 tsp unsweetened cocoa and 1 TBLS water in a ramekin. Mix in 1-2 drops Stevia if desired to sweeten. Warm in microwave 15-30 seconds.

Loosen cake from mug and invert into plate. Pour chocolate sauce over the top. Serve with a few blueberries or raspberries if desired.

#ThisGirlLovesToEat