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

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

Fiery Spinach Artichoke Dip

chileartichokedipporkrindsA friend complained that she was spending #SuperBowlSunday at the home of someone who “only eats Keto,” like that was a fate worse than death for her snack choices during the game.  To me that sounded like heaven.  She had no idea what to bring, so I suggested she bring this #KetoFriendly dip with plenty of celery sticks and a couple of bags of pork rinds and she’d be the hit of the party.  I haven’t talked to her today, but she didn’t end up beside me on my couch, so I assume she wasn’t booted from the party. 😉

Fiery Spinach Artichoke Dip

  • 1 TBLS Butter
  • 1 – 4 oz Can Diced Chiles (Any type and heat level) I used Mild Green Chiles today.
  • 3/4 Cup Chopped Green Onion (white and green parts)
  • 3 Cups Fresh Spinach, chopped
  •  1 – 14 oz Can Artichoke Hearts (in water) drained & chopped
  • 8 oz Cream Cheese, softened
  • 1/4 Cup Mayonnaise
  • 1 tsp Salt
  • 1/4 tsp Black Pepper
  • 1/4 tsp Paprika
  • 1/8 tsp Cumin
  • 1 Clove Garlic, finely chopped
  • 3/4 Cup Shredded Cheddar Cheese
  • 3/4 Cup Shredded Pepper Jack Cheese

Preheat oven to 350°F and grease an 8×8 baking pan with butter.  Combine the shredded cheeses in a bowl and set aside.

In a medium skillet over medium-high heat, melt butter.  Add green onions to the butter and saute for 2-3 minutes then add the diced peppers.  Cook another 2 minutes then layer the spinach on top (do not stir in) and continue cooking another 2 minutes.  Add the salt, pepper, paprika, cumin, and garlic to the pan and stir to combine the vegetables and spices thoroughly.  Remove from heat and set aside to cool.

In a medium mixing bowl, combine chopped artichokes, cream cheese, and mayonnaise, and mix.  Stir in the vegetable mixture from the pan and 1 Cup of the combined shredded cheese (reserve 1/2 cup to sprinkle on top). Stir until completely combined.

Pour mixture in the greased baking dish and spread evenly.  Top with remaining cheese and bake for 20-25 minutes or until bubbly and golden brown. Serve warm with zero carb pork rinds or low net carb veggies like cucumber slices, celery sticks, florets o broccoli or cauliflower, or slices of bell pepper!

This dip also doubles as a great topping for chicken breasts, pork chops, and even steak!  I’ve even rolled it into slices of deli turkey breast, I’ve had sliced extra thick, for a different take on lunch.  Let me know what you think or how you make it your own! #ThisGirlLovesToEat

 

Treat Week: Spiced Keto Gingerbread Cookies

KetoGingerbreadMen

I love gingerbread cookies but hate making them.  The dough is a sticky mess and has to be refrigerated for hours and re-rolled before it can be cut and baked.  It’s an all day project that I just don’t want any part of, so I don’t make them.  This Keto recipe changed all of that.  It’s fast and easy, only has to be refrigerated for 30 minutes.  I can do that.  #ThisGirlLovesToEat

Easy Spiced Gingerbread Cookies

  • 1/4 Cup Butter softened
  • 2 Cups granulated Stevia (like Swerve)
  • 1 tsp Vanilla
  • 1 TBLS Molasses (Use whatever strength you like, or none at all)
  • 3 Large Eggs
  • 3 TBLS ground Ginger
  • 4 TBLS Cinnamon
  • 1/4 tsp ground Cloves
  • 1/2 tsp ground Nutmeg
  • 1/4 tsp White Pepper (optional)
  • 3 Cups Almond Flour (the finer ground the better)
  • 1 tsp Baking Soda
  • 1/4 tsp Salt
  • 1/2 TBLS Psyllium (helps the cookies stay firm & hold their shape)

In bowl of your stand mixer beat the sugar substitute, butter, molasses, vanilla, and eggs together until fully. Next add all the spices. Finally, add the almond flour, psyllium, baking powder and salt to the mix until just combined. Do not over beat.

Roll out the dough with a rolling pin between two sheets of parchment paper.  You want the dough to be somewhere between 1/8 and 1/4″ thick.  Put the dough into the refrigerator to chill for about 30 minutes before cutting.

Preheat oven to 325°F and remove dough from the refrigerator.  Cut dough using cookie cutters and place on ungreased cookie sheet. Do NOT use parchment paper or any other type of liner.

Bake 12-15 minutes depending on the thickness of your cookies.  They may not feel like they are done, but they will firm up as they cool.  Leave sitting on the pan for a few minutes and then finish cooling on a wire rack.

Decorate with Keto Royal Icing if desired:

  • 4 TBLS Powdered Stevia (like Swerve) + 1 TBLS Water / Heavy Cream or Milk.  I use 1 TBLS Heavy Cream and about 1/2 TBLS of water to thin it down a bit.
  • You can use a decorating bottle or bag fitted with a decorating tip, or a plastic lunch bag with the corner cut off and the decorating tip slipped inside.

Easy Vegan Pumpkin Spice Granola

maple-leaves-mixed-fall-colors-background-david-gn

Fall officially started two days ago.  Temperatures in most of the United States (not here in Southern California, of course) have begun dropping and falling leaves are all over the ground with colors ranging from light green to yellow, orange, red and brown.  But to a very large, very loyal, bordering on fanatical. portion of society, MOST importantly it’s #PumpkinSpice everything season.

In keeping with the season, and my requirement that as many of the recipes I share be quick, easy & don’t require ingredients I can’t find at my local grocery stores, enjoy this granola recipe, found on Blissful Basil, that also fulfills a category I don’t usually include: it’s vegan!

Vegan Pumpkin Spice Granola ClustersSuper-Clustery-Pumpkin-Spice-Granola-1691

  • 1 1/2 cups rolled oats*
  • 1 cup unsweetened flaked coconut
  • 3/4 cup raw shelled pepitas (pumpkin seeds)
  • 1/2 cup raw pecan halves, roughly chopped
  • 1/2 cup pure maple syrup
  • 1/4 cup creamy unsalted almond butter
  • 1/4 cup virgin coconut oil
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon ground cinnamon
  • 3/4 teaspoon ground nutmeg
  • 3/4 teaspoon ground ginger
  • 1/2 teaspoon ground allspice
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon fine grain sea salt
  1. Preheat oven to 275F. Line a large baking tray with parchment paper.
  2. Add the rolled oats, coconut flakes, pepitas, and pecans to a large mixing bowl and stir to combine.
  3. In a medium saucepan, whisk together the maple syrup, almond butter, coconut oil, vanilla, cinnamon, nutmeg, ginger, allspice, cloves, and sea salt over low heat for 3 to 5 minutes or until smooth and glossy. Pour over the oat mixture and stir very thoroughly to combine (you want every last bit of the dry mixture to be evenly coated).
  4. Turn the mixture out onto the lined baking tray and use a fork to gently nudge it across the pan, spreading it into an even layer that’s just shy of 1/2 inch thick. It’s okay if there are gaps or holes between clumps of granola.
  5. Bake for 38 to 48 minutes, or until the top is light golden-brown, the granola near the edges of the pan is just beginning to turn deep golden-brown, and the granola feels dry and firm but not yet crisp to the touch. (Note: I recommend keeping a watchful eye on it and checking it a few times as it bakes. Granola doesn’t become crisp and crunchy until it’s had a chance to cool, so rely on look and scent more than touch or you’ll end up with burnt granola.)
  6. Once the granola is ready, remove the pan from the oven and place it on an oven-safe cooling rack to allow air to circulate beneath and around the pan to efficiently cool and crisp the granola.
  7. Allow the granola to cool completely on the pan until it’s not even the slightest bit warm to the touch. If you start moving it around or try to break it into clusters while it’s still warm, it will crumble. I recommend a minimum 45 minutes of cool time at room temperature, but try to hold out for 1 hour if you can.
  8. Once the granola is completely cool, break it into pieces of desired size and store in large airtight glass jars to maintain its crunch.

This granola can be enjoyed many ways:

  • Crumble over plain or vanilla yogurt
  • Drop chunks over ice cream (my guilty pleasure)
  • Pile in a bowl, top with berries and/or some bananas and milk for breakfast; or
  • Eat the clusters straight from the jar

You can’t go wrong, no matter how you enjoy these.  #ThisGirlLovesToEat

Indoor Grilled Swordfish

swordfish

One of the things I hear people complain about when summer ends is that cook-out season is over.  I’ve always thought that was odd.  My family grilled year round.  I remember my dad and grandpa out on the deck of our mountain cabin, even in the snow, grilling steaks on the BBQ.  For some people though, the harshness of the winters where they live just doesn’t make that an option.  Solution: their oven’s broiler and a good broiler pan!

broilerdrawerI’d never consider it if I had to use the hard to clean, slide out broiler pan drawer that was part of my mom’s 1970’s oven.  Thankfully technology has improved enough to encourage me to give indoor broiling a try.  When I upgraded my slide in range there was a parts order form included. The only thing that caught my eye was an easy to clean broiler pan with a roasting rack.  Once I had the part number it was easy to find, and get it faster, on Amazon.  As soon as I got it, I started experimenting with fast & easy indoor grilling recipes for the winter.  This #KetoFriendly swordfish recipe was so good that my husband forgave me for paying #WholeFoods prices for the #WildCaught delicacy.kitchenaidwhirlpoolbroilerpan

Indoor Grilled Swordfish

  • 2 – 4 to 6 oz swordfish fillets
  • Juice of 1/2 a lemon
  • 1/4 cup butter melted
  • freshly ground sea salt
  • freshly ground black pepper
  • 3 cups arugula
  • sliced cucumber
  • sliced tomato
  • bottled red wine vinaigrette
  • olive oil spray

Swordfish:

Remove the slotted top of the broiler rack and set aside.  Line the inside of the broiler pan with aluminum foil (for easy cleanup).  Spray the roasting rack lightly with olive oil spray and place onto the foil lined broiler pan.

Liberally salt and pepper one side of the swordfish steaks and place, seasoned side down, onto the prepared rack. Salt and pepper the top side of the swordfish steaks, then squeeze your lemon over each steak until you’ve gotten about 2 tsp of juice on each steak.  Brush each steak with the melted butter. Put them under the broiler, about 2 to 3 inches from the heat source. Broil the steaks for about 4 minutes.

Turn the swordfish steaks, squeeze your lemon over each steak, brush each with melted butter and broil for 5 minutes longerDO NOT OVERCOOK or your swordfish will get rubbery.  When your steaks have finished cooking, remove the broiling pan from the oven, set on the stove, and tent loosely with foil while you prepare your salad.

Salad:

Divide the arugula between 2 plates.  Divide your tomatoes between the plates, with then just to the side of the arugula.  Stack & quarter your cucumber slices then divide them between the plates, scattering them atop the arugula.  If it’s avocado season, and you like them, slice one up and add it to the top of your salad.  Lightly dress your salad with 2 TBLS red wine vinaigrette.  You don’t want to overpower the lightness of your fish.  #ThisGirlLovesToEat