Category: Dieting

Coconut Lime Cauliflower Rice

Lime-Coconut-Cauliflower-Rice

A new spin on a Keto staple.

This recipe is so versatile that it could be:

 

  • A side dish for chicken, seafood, beef, pork, or grilled vegetables
  • A base layer for a sweet flavored (like Keto Sweet & Sour Chicken) Asian inspired main dish bowl
  • A bed for kebabs
  • A layer in a cold chicken salad
  • A taco or burrito ingredient, or even
  • Chilled and served as a “rice pudding” type dessert.

Tip:  This dish is better a day (or at least a few hours) after it’s been made and refrigerated, then reheated.

Coconut Lime Cauliflower Rice

  • 1 TBLS Butter
  • 1 Clove Garlic, Crushed into a Paste (I use jarred, crushed garlic)
  • 1 Medium-Large Head Cauliflower, Riced (About 6 Cups)
  • 1/4 tsp Salt
  • 1 Cup Lite Coconut Milk
  • 1 TBLS Lime Juice
  • Zest from 1 Lime

Heat the butter and garlic in a skillet over medium heat.

Steam the riced cauliflower in a microwave steamer for 3 minutes.  Add the cauliflower rice to the skillet, sprinkle with salt and cook for 2 minutes before adding in the coconut milk and lime juice. Cook the rice for 8 minutes stirring frequently until the rice has completely softened and most of the liquid has evaporated.

Sprinkle the rice with lime zest before serving.  #ThisGirlLovesToEat

Nutrition Information per serving – 6 Servings

  • 68 Calories
  • 2.5 g Fat
  • 6 g Carbohydrates
  • 2 g Protein

 

Keto Sweet & Sour Chicken

Because many of the sauces are so full of sugar and corn starch and the dishes are so carb heavy, with rice or egg noodles as a bed for the featured protein, most traditional Chinese food is very unfriendly to those following a #KetoLifestyle.  This kid-pleasing dish is one of the few I’ve been able to adapt without ruining the spirit of the original.

1

Keto Sweet & Sour Chicken with Broccoli

  • Olive Oil Spray
  • 1 Pound Boneless, Skinless Chicken Breast
  • Juice and 1 + 1/2 tsp Grated Zest of 1 Medium Orange
  • 12 oz Small Broccoli Florets
  • 1 Orange or Red Bell Pepper cut into 1/2″ – 1″ chunks
  • 3 TBLS Rice Vinegar
  • 2 TBLS Low Sodium Soy Sauce
  • 1 TBLS Xanthan Gum
  • 2 TBLS Honey
  • 1 TBLS  Crushed Garlic
  • 1/4 tsp Dried Red Pepper Flakes
  • 1/2 tsp Sea Salt
  • 2 TBLS Sliced Almonds
  • 1 Green Onion, Chopped
  • White Sesame Seeds

Whisk vinegar, soy sauce, and Xanthan gum in a small bowl.  Stir in the salt and red pepper flakes and set aside.

Spray large skillet with Olive Oil Spray and heat over medium-high heat.  Add chicken and cook until browned and cooked through, 6-8 minutes.  Remove chicken from pan.

Add juice from the orange and cook for 15-30 seconds, stirring up any browned bits fro the pan.  Add broccoli & bell pepper and cook about 4 minutes, or until they’re just crisp-tender.

Add the honey and garlic to vinegar mixture, then add to the pan and bring to a boil.  Cook about 1 minute, stirring continuously until the sauce begins to thicken.  Return chicken to the pan and continue cooking for another minute, stirring to make sure that all of the broccoli and chicken are well coated with the sauce.  Remove from heat and stir in slivered almonds, chopped green onion, & orange zest.

Serve over steamed or stir-fried cauliflower rice.  Top each serving with a sprinkling of sesame seeds and, if you like more spice, additional red pepper flakes.

Nutrition Information (6 Servings)

  • 163 Calories
  • 3 g  Fat
  • 7 g Carbohydrates
  • 19 g Protein

Nutrition Information (4 Servings)

  • 244 Calories
  • 5 g  Fat
  • 11 g Carbohydrates
  • 29 g Protein

#ThisGirlLovesToEat

Quick Zucchini Pickle Ribbons

zuccpickleribbonsBecause the photo of the recipe isn’t on the same page as this recipe from #EatingWell Magazine, you could blink and miss it.  I’d have been sorry if I did!

Not only was I able to adapt it to make it #KetoFriendly, but it’s quick and easy & makes a perfect compliment for the Keto sandwiches I’m now able to enjoy because of my latest discovery: #Sola, 3g carbs per slice, Sweet Oat Bread!  It’s not cheap, but I can get it on Amazon and get my grilled cheese sandwich fix again!

Quick Zucchini Pickle Ribbons

  • 2 Medium Zucchini
  • 8 Fresh Dill Sprigs
  • 3/4 Cup White Wine Vinegar
  • 3/4 Cup Water
  • 1 TBLS Erythritol (or other Sugar Substitute)
  • 2 tsp Mustard Seeds
  • 1 tsp Salt
  • 1 Crushed Garlic Clove
  • 1/4 tsp Crushed Dried Red Pepper
  1. Cut zucchini into long strips using a vegetable peeler, discarding the inner seeds. (You should have about 12 ounces of strips.) Place in a heatproof jar and add dill.
  2. Combine vinegar, water, sugar substitute, mustard seeds, garlic and crushed red pepper in a medium saucepan. Bring to a boil. Pour into the jar. Let stand at room temperature for 20 minutes. Drain and serve immediately.

Nutrition Information per 1/4 Cup Serving

8 calories; 0 g fat; 0 g fiber; 0 g carbohydrates; 1 g protein; 10 mcg folate; 0 mg cholesterol; 0 g sugars; 0 g added sugars; 99 IU vitamin A; 7 mg vitamin C; 8 mg calcium; 0 mg iron; 40 mg sodium; 107 mg potassium  #ThisGirlLovesToEat

Cheesy Green Chili Keto Breakfast Casserole

Steve-Swartz-1392x928_editedI’ve been Missing in Action for the past two weeks.  My brother-in-law passed away unexpectedly and cooking has been the last thing on my mind.  Eating however, has continued thanks to the wonderful people of the community of San Clemente, California.  The San Clemente Sunrise Rotary and the neighbors in their Flora Vista community have kept meals on our table round the clock the entire two weeks.  I have never been more  thankful or humbled.  The generosity and outpouring of support has been beyond anything I could have imagined, and I am so very grateful.

Very grateful and now 6 pounds heavier, LOL!  They’ve brought so much comfort food, and what is comfort food typically made up of? Carbs…a Keto dieter’s biggest FOE!  So, it’s time for this girl, who LOVES to eat, to get back on track.

IMG_4545_edited

Cheesy Green Chile Keto Breakfast Casserole

  • 8 Large Eggs
  • 6 oz Trader Joe’s (or any brand) Shredded Swiss & Gruyère
  • 8 oz Shredded Sharp Cheddar Cheese
  • 1 – 4 oz Can Mild Diced Green Chiles (Ortega or any brand)
  • 2 TBLS Bob’s Red Mill Paleo Baking Flour
  • 1/2 Cup Heavy Whipping Cream
  • Freshly Ground Sea Salt & Pepper to taste

Preheat your oven to 350° F, and butter the bottom and sides of a 9 x 13 glass baking pan.

Using a whisk. combine 1/2 of your whipping cream with the flour in a large mixing bowl to make a thick paste, then whisk in the rest of your cream and your eggs and set aside.

Combine your cheeses and put about 1 Cup of it into the bottom of your buttered pan.

Evenly distribute the diced green chiles over the top of the cheese layer.

Give the egg mixture another quick whisk and pour over the top of the chile & cheese in the pan, then sprinkle the remaining cheese on top.

Bake for 25-30 minutes or until the eggs are set in the center.  Mine took about 29 minutes.

Allow the casserole to set about 5 minutes after removing from the oven then cut into 12 pieces.  Serve as is or top with salsa and/or sour cream and chopped green onion or chives if desired.  #ThisGirlLovesToEat

Nutritional Information (12 Servings)

  • 142 Calories
  • 12 g Fat
  • <1 g Carbohydrates
  • 8.5 g Protein

Crispy Keto Taco Shells

Tomorrow is #CincoDeMayo and, if you’re Keto like me, you can feel left out. This recipe for Keto taco shells changes that in a flash! Most people just make a taco shell from cheese, much like the #FatBomb cheese crisps I love, but Sugar Free Londoner made a shell that’s crispy and more like a hard shell, with 1.1 net grams of carbs per shell, that I’m pretty excited about. #ThisGirlLovesToEat

Crispy Keto Taco Shells

  • 2+1/4 Cups Shredded Mozzarella Cheese
  • 1/2 Cup Coconut Flour (25 g)
  • 2 tsp Ground Psyllium Husk

Instructions

  1. Preheat the oven to 175 Celsius / 350 Fahrenheit.

  2. Mix all ingredients in a food processor or with an electric mixer until they resemble small crumbs. 

  3. Line a baking sheet with parchment paper. Draw circles of 6 inch / 15 cm diameter on the parchment. I traced around a small saucepan lid, but you can use any round object that size. 

  4. Scoop 1/4 cup of the taco shell mix onto each circle and spread out inside the circle.

  5. Place a second parchment paper on top and press down the dough with your hands or use a rolling pin. Press down well – you want it nice and compacted

  6. Remove the top parchment paper and bake in the oven for 7 minutes or until the edges of each taco have browned. 

  7. Remove from the oven and hang each taco shell over the side of a large saucepan until cooled. I like to use something a little bit wider than a pan edge, like a piece of sanded, clean 1/2″ dowling, so that there’s more room inside to stuff with fillings.

Nutrition Facts

Amount Per Serving 1 Taco Shell (23 g)

Calories 103 Calories from Fat 57
Total Fat 6.3g Saturated Fat 4.1g
Total Carbohydrates 3.3g Dietary Fiber 2.2gSugars 1.1g
Protein 8g

Garlic Cauliflower Gnocchi

4I’m all-in on my #KetoLifestyle, but there are certain things I enjoy, like bread and pasta, that I miss incredibly.  I love zucchini, but I can’t accept zoodles as a legitimate replacement for pasta.  Trader Joe’s makes a great cauliflower gnocchi, but it’s not Keto friendly, so I set out to adapt a regular gnocchi recipe to one that fits into my Keto lifestyle.  It’s also a great recipe for anyone following a Gluten Free diet.

Garlic Cauliflower Gnocchi

  • Medium Head Cauliflower
  • 1/2 Cup + 2 TBLS Bob’s Red Mill Paleo Baking Flour
  • 1/2 tsp salt
  • 1/4 tsp Garlic Powder
  • 1 tsp Dried Basil
  • Olive Oil Spray

Combine the flour, salt, garlic powder and basil in a bowl and set aside.

Remove the stem from the cauliflower and cut it into florets. You want 5 cups of florets.  Put the cauliflower florets in a food processor (I use my Vitamix) and pulse until it’s riced into crumbles.

SistemaLargeSteamerUsing a microwave-safe steamer (I use the Sistema 6 Cup [Large] Microwave Steamer) cook the cauliflower 7+1/2 to 10 minutes on high – you want the cauliflower done but not soggy.

TIP:  If you don’t have a microwave steamer:  Place all of the cauliflower in a microwave-safe bowl and cover it with a paper towel. Microwave for 5 minutes. Remove the cauliflower and spread it on a towel to cool.  Once cauliflower is cool enough to work with, wrap in a towel and squeeze the water out.

Place the cauliflower back in the food processor (Vitamix). Blend until creamy.

Put the drained cauliflower into a large bowl (I used my stand mixer with the dough hook attachment) and add the dry ingredients.  Mix together until your dough comes together.  TIP:  Do not add more flour – it’s OK that the dough is sticky at this point.

Transfer the dough to a floured bread board or counter top. To make the dough easier to work with, you’ll want to add an additional tablespoon or two (no more than that) of flour as you roll the dough. Shape it into a ball, then wrap it in a piece of waxed paper and refrigerate the dough for about 15 minutes.  Take the dough out of the refrigerator and slice it into 4 equal sections.

Roll each section out until you have a rope about 1-inch thick.  Slice the dough into 1/2″ squares with a sharp knife.

I do a two part cooking process.  First I boil the gnocchi in rapidly boiling, salted water for 6 minutes.  Next you have the choice of how (if at all) you want to brown up your gnocchi.  I prefer to brown it to give the gnocchi a nice seal – you can decide on the degree of brownness you like.

To Sauté the gnocchi:  Using olive oil cooking spray (for the least added calories and fat), generously spray a skillet and, working in batches, place a single layer of gnocchi in the pan and then give them a light coating of olive oil spray on the exposed side.  Cook about 5 minutes per side if you like them crisp and deep brown.  You can reduce the time for lighter brown, less crispy, more traditional gnocchi.

To Oven Roast the gnocchi:  Line a cookie sheet with foil and lightly spray it with olive oil cooking spray.  Place your boiled gnocchi down in rows, spray the tops with olive oil spray and lightly season with salt & pepper.  In a preheated 425° F oven, bake for 12 minutes then turn the gnocchi over, return to the oven and continue cooking for an additional 10-12 minutes.  This will give you a nice, crispy, medium brown gnocchi.

To Serve:  I melt some butter in a skillet and add some freshly chopped basil and garlic to the butter and sauté for about 3 minutes over medium heat until the butter just starts to brown a bit.  Drizzle the sauce over the piles of gnocchi and serve immediately.  Alternatively, these hold up great in a spicy marinara sauce with some freshly grated Parmesan cheese too.  #ThisGirlLovesToEat

Nutrition Information per serving (Serves 4)

  • Calories   100
  • Net Carbs 6.75 grams
  • Fat             2.5 grams
  • Protein    5 grams

Banana Muffin Tops

muffintops2I’m in the maintenance phase of Keto, where I have more leeway with the number of carbs I’m eating, which makes me a lot happier.  I’ve missed bread & pizza the most, but don’t want to completely erase my positive health gains by going back to high carbohydrate baked goods.  That leaves me few choices because, frankly, I have been very unimpressed with #KetoApproved recipes for breads.  It’s been really frustrating.

I’m stubborn though, so I keep trying.  I am still working to modify my recipes to create  #KetoFriendly baked goods that don’t taste like cardboard, have a too-dense, unenjoyable texture, and that I’d want to eat more than once.  This one was a win!

Banana Muffin Tops

  • 1 Cup Bob’s Red Mill Rolled Oats (they’re Gluten Free)
  • 1/2 Cup Ground Flax Seed
  • 1/2 tsp Cinnamon
  • 1/2 tsp Salt
  • 1 tsp Baking Powder
  • 2 Large Eggs
  • 1 tsp Vanilla Extract
  • 1/4 tsp Liquid Stevia
  • 1/2 Cup Milk
  • 2 Medium Ripe Bananas (6″-7″), mashed
  • Chopped Macadamia Nuts, Walnuts, Sugar Free Dark Chocolate Chips, Unsweetened Coconut Flakes (if desired)

Preheat oven to 350° F and lightly spray a baking sheet or muffin top pan with cooking spray (TIP: Don’t use an Olive Oil based spray – it will change the flavor of your muffin tops).

Combine oats, flax seed, cinnamon, salt, and baking powder in a bowl and set aside.

In the bowl of your stand mixer, lightly beat the eggs, then mix in vanilla, stevia, milk, and mashed bananas.  (TIP:  If you are adding unsweetened coconut to your muffin tops, add it into the wet mixture)  Leave mixer on low and slowly add dry ingredients until well combined.  Let the batter sit for 5 minutes.

If you are using a muffin top pan: Divide the batter equally between 12 top-cups.  Make sure you mound the batter – don’t smooth the batter flat. (TIP:  If you are adding nuts or chocolate chips, etc., to your muffin tops, gently press those items on top of your mounded batter)  Bake for 20 minutes and allow to sit in the pan to cool for 5 minutes before removing to cooling racks.

If you are using a cookie sheet: Divide the batter into 6 equal mounds per sheet remembering not to smooth the batter flat.  Tops will spread a little bit, so space them out on the baking sheet.  Bake for 18 – 20 minutes and allow to sit on the pan to cool for 5 minutes before removing to cooling racks.

Store the muffin tops in a tightly sealed container in the refrigerator.  These are great plain, but you can also spread peanut butter or cream cheese on them for an extra decadent treat.  #ThisGirlLovesToEat

Sometimes Keto Sucks

Don’t get me wrong, I am incredibly proud of the 44 pounds I have lost since I decided to convert to a #KetoLifestyle in November of 2018.  By being mostly good, I have lost all but 5 of the pounds since I got married 19 years ago.  But I was really skinny when I got married, and that wasn’t my goal at all.  It’s certainly been a really nice benefit to need to have all of my clothes taken in though!  My goals actually were:

  • To lose the 30 pounds that 8 surgeries in 4 years had added to my not big body
  • To see if a #KetoDiet would help reduce my deep tissue inflammation
  • To see if removing processed foods from my diet would allow me to eliminate any of the cocktail of medications that I’d been relying on for 8 years to be able to walk and even to sleep at night.

Happily going #Keto did all of that, but no good thing comes without a cost.  In my case, the cost is that I am a serious bread, cracker and pasta-a-holic and I hate every recipe I’ve tasted for the, so called, lo-carb replacements.  They came out pretty much tasteless and, to be completely honest, they blow. #IMissBread but even more, #IMissPizza 

I set out on a quest to solve that problem and discovered Bob’s Red Mill Paleo Baking Flour!

BRMPaleoPizza

Keto Friendly Paleo Pizza Crust

  • 1+1/4 Cups Bob’s Red Mill Paleo Baking Flour
  • 1/4 tsp Salt
  • 1/8 tsp Baking Soda
  • 2 Large Eggs
  • 2 TBLS Water
  • 2 TBLS Olive Oil
  • 1 tsp Dried Basil and/or Oregano if desired

Preheat oven to 350°F and set aside a baking sheet or pizza pan.

In a small bowl, combine Paleo Baking Flour, baking soda and salt. In a large bowl, whisk together eggs, water and oil. Add flour blend and mix thoroughly. Let rest for 5 minutes.

Roll out and shape dough between two pieces of oiled parchment paper. Remove and discard top piece of parchment and slide bottom parchment and crust onto the baking sheet or pizza pan.

Bake for 7 minutes. Remove from oven and add your favorite toppings, then bake for an additional 5–7 minutes. Increase the heat to 400°F for the last 5 minutes for a well-done.

Now I just need to remember, everything in moderation.  Just because Bob’s Red Mill Paleo Baking Flour is Low Carb, doesn’t mean I can wolf down the entire pizza in one sitting. 😉 #ThisGirlLovesToEat

Cooking Frozen Chicken Breasts

airfriedchickenSometimes, when you haven’t planned ahead, you get backed into a corner trying to make dinner with no thawed meat.  If you have a bag of #FlashFrozen boneless, skinless chicken breasts in your freezer, you don’t have to #ThrowInTheTowel and call for a pizza.  With your air fryer you can still salvage a quick and healthy dinner and look like you planned it all along.

Usually air frying thawed boneless chicken breasts at 375° F, takes about 13 minutes.  When they are frozen I kick the temperature up and add 6 to 12 minutes, depending on the size and thickness of the breasts.

4 breasts fit in my Dash 6 quart air fryer, so I place them into the basket, set my temperature to 400° F and set the timer for 18 minutes. 

Open the fryer at about 8 minutes to turn the breasts over (for even browning) and continue cooking.  Check each chicken breast at about 14 minutes, by slicing into the thickest part of the breast, in order to ensure that is well-done.  Mine weren’t quite done at 14 minutes, so I added another 4 minutes and they came out perfectly browned, juicy and ready to decide what to do with them.

I can shred the breasts and turn them into #ChickenTacos,  cut the breasts into strips to top a #ChickenSalad, cut them into chunks and toss with some Buffalo sauce to eat as a snack, leave the breasts whole to serve alongside some vegetables for a healthy, low carb dinner, or leave them whole and make a #ChickenSandwich on grilled sourdough or a hamburger bun.  Once the chicken is cooked, you’re limited only by what other ingredients you have on hand. #ThisGirlLovesToEat

Ham Wrapped Asparagus

asparaguswithhamaf2Talking to friends, I have heard a lot of them losing hope as the months of their dieting, and slow movements on the scale, drag on.  They’re getting bored with the foods they’re eating, or hate the foods that are promised to be the biggest help in losing weight, particularly eggs, on the #KetoDiet.  As one who suffers occasional food boredom as well, I’ve been sharing some of my favorite #MakeAhead snacks and #GrabAndGo meals that make me less tempted to cheat.

Air Fryer Ham Wrapped Asparagus

  • 8 Spears Fresh Asparagus, woody ends trimmed
  • 4 Large Thin Slices Ham, sliced in half (I use Columbus Brand Apple wood Smoked Ham)
  • Olive Oil Spray
  • Freshly Ground Salt & Pepper
  1. Lay asparagus spears in the basket of your air fryer and spray lightly with olive oil cooking spray.  Shake the spears in the basket to make sure the spears are coated.
  2. Season with salt and pepper and shake again before closing the air fryer.
  3. Cook spears for 3 minutes at 400° F, and remove from basket.
  4. Wrap each spear of asparagus with 1/2 piece of ham.
  5. Place back in basket, seam side down and lightly spray again with olive oil spray.
  6. Cook another 5-7 minutes at 400° F, shaking once in the middle of the time, until ham is lightly browned.
  7. Remove spears from basket and serve warm with grained mustard, if desired.

This is a great appetizer, light lunch, or even breakfast.  I love to make some of these and put them into the refrigerator to pack for a midday snack at the office!  #ThisGirlLovesToEat