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

 

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

Air Fried Skinny Bloomin’ Onion

outbackonionWhile there aren’t many of them left around near me, the worst part of going to Outback Restaurant was having to pass up their Blooming Onion because of the 155 whopping grams of fat and 123 grams of Carbs from the corn starch and flour they have in them from the deep frying.  Thankfully there is a work around now that there’s the Dash air fryer, using this slimmed down recipe, that results in a total of 8 grams of fat and 10 grams of carbs per serving!  That makes this a treat I can add to my #KetoLifestyle on occasion, which makes me very happy!

Air Fried Skinny Bloomin’ Onionairfriedonion

  • 1 Large Sweet Onion (I use a Vidalia) about 1 Pound
  • 6 ounces Beer or Seltzer
  • 1+1/2 Cup Flour (I use Bob’s Red Mill Paleo Baking Flour Mix)
  • 1 Egg
  • 2 tsps Salt
  • 1 tsp Cayenne Pepper
  • 2 TBLS Paprika
  • 1/2 tsp Dried Thyme
  • 1/2 tsp Dried Oregano
  • 1/2 tsp Ground Cumin
  • Freshly Ground Black Pepper
  • Olive Oil Spray

Peel and cut your onion: 1. Cut off 1/2 inch from the pointy stem end of the onion, then peel. 2. Place the onion cut-side down. Starting 1/2 inch from the root, make a downward cut all the way through to the board. 3. Repeat to make four evenly spaced cuts around the onion. 4. Continue slicing between each section until you have 16 evenly spaced cuts. 5. Turn the onion over and use your fingers to gently separate the outer pieces.

In one bowl mix the beer, 1/2 cup of the flour, and the egg.  In a second bowl mix the remaining flour and the seasonings.

Dip the onion in the beer batter first and be sure to get in between all of the petals, next dip the onion in the flour and spice mixture making sure that there is coverage in between every petal. I wear rubber gloves and use a separate hand for wet and dry.

Spray the entire onion with Olive Oil Cooking Spray and Air fry for 13-15 minutes or until golden brown and done in all of the crevices.

While the onion is cooking prepare the sauce.  Combine:

  • 2 TBLS Mayonnaise
  • 2 TBLS Sour Cream
  • 1+1/2 tsp Ketchup (I use sugar free ketchup)
  • 1/2 tsp Worcestershire Sauce
  • 1 TBLS Drained Horseradish
  • 1/4 tsp Paprika
  • Pinch Cayenne Pepper
  • Freshly Ground Salt & Pepper to taste

Cover and refrigerate until ready to serve.

Serve the onion piping hot with the sauce.  #ThisGirlLovesToEat

Buffalo Cauliflower Bites

3

Changing over to a Keto focused diet has meant embracing some foods that I wasn’t a fan of out of necessity, like cauliflower.  But, not having been a prior fan of anything cauliflower related, it’s been a journey making cauliflower my friend.

To be completely honest, without mass quantities of Frank’s Red Hot, Butter, Zatarain’s Creole Seasoning, Pesto Sauce, Cheese Sauce or any version of Queso, and plain old Salt & Pepper, I would likely still be struggling with it…

I’ve had buffalo cauliflower at restaurants but never been able to replicate it at home using my oven. It has either come out overcooked or soggy.  Major fail!  Now that I have jumped on the #Airfryer bandwagon, I have finally managed to create a recipe at home that I’d actually serve people I like. 😉

Air Fried Buffalo Caulifower Bites

  • Medium Head Cauliflower OR 1 Bag Fresh Cauliflower Florets
  • 2 tsp Dried Cilantro
  • 2 TBLS (or more to taste) Frank’s Red Hot or other Hot Sauce
  • 2 TBLS Butter, melted

Either cut the head of cauliflower into florets or empty your bag into a medium sized bowl.  Sprinkle the cilantro over the cauliflower and stir with a rubber spatula to make sure it’s evenly distributed.

Mix the Franks (or other hot sauce) and butter until well combined and pour over the cauliflower.  Toss to coat the cauliflower.

Spray or brush the basket of your air fryer with olive oil.

Pour the cauliflower into the basket and close the drawer of the air fryer.  Set to 400° F and set the timer to cook for 18-20 minutes, depending on how much cauliflower you have.  Shake your basket every 4 minutes.  If, at the end of your cooking time your cauliflower isn’t as browned as you want it (I like mine to be browned at the edges), add some more time in increments of 2 minutes.

Serve with low carb ranch dressing and carrot & celery sticks if desired.  #ThisGirlLovesToEat

Crustless Veggie Quiche

1One of the easiest ways to meal prep for the week is to throw a Quiche or two together while you are prepping other meals.  A quiche can be breakfast, lunch, or dinner.  It can be dinner on #MeatlessMonday or during #Lent, and is a great way to clean out your #Leftovers and veggie drawer once a week!

This week I had some tasty ingredients that gave me a hearty, flavorful pie that fed me all week.

Easy Crustless Veggie Quiche

  • 5 Large Eggs
  • 1/8 Cup Heavy Whipping Cream
  • 1/4 Cup Whole Milk
  • 1 Cup Shredded Sharp Cheddar Cheese (Or any type you choose)
  • 2 Cups Chopped Frozen Broccoli
  • 1/4 Cup Chopped Onion
  • 1 Cup Sliced Mushrooms (Any type)
  • 2 Cups Fresh Greens (Any type I used Spinach)
  • Olive Oil
  • Salt & Pepper to taste
  • Crushed Red Pepper Flakes (If desired)

Preheat oven to 350° F and grease a 9 x 9 square baking pan or Quiche/pie pan generously with olive oil.  Add 1/2 cup of the cheese to the bottom of the pan and set aside.

In a medium skillet, over medium-high heat, add 2 TBLS Olive Oil (I used garlic infused oil).  Add onions and mushrooms and sauteé until onions are translucent and begin to soften a bit.  Add the spinach, another TBLS of olive oil, and cook another 30 seconds or so, just until the spinach begins to wilt.  Remove from pan and set aside.

Add broccoli and another TBLS of oil to the pan.  Cook about 5 minutes.  Remove from pan and scatter across the cheese layer in the prepared pan.  Top the broccoli with the Spinach mixture, making sure to distribute evenly around the pan.  Top with the remaining cheese.

In a medium bowl or large mixing cup, combine the eggs, milk, cream, salt & pepper.  Whip thoroughly with a wire whisk.

Pour the egg mixture over the vegetable and cheese layers in the pan.  Top with red pepper flakes, if desired.  Put pan into preheated oven and cook for 40-45 minutes, or until center is set.  Remove pan from oven and cool on a wire rack.

1a

If eating immediately, slice into 8 wedges and serve warm.  Suggested toppings:

  • Guacamole
  • Sour Cream
  • Chives, Cilantro, or Parsley
  • Sliced Avocado

If meal prepping, slice into 8 sections and put into a large container in the refrigerator to eat during the week.  To reheat: Microwave a single portion on high for 30 seconds, top and enjoy!  #ThisGirlLovesToEat