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

Oven Bacon Wrapped Omelettes

FinalProduct

When I don’t have the time to pull the pressure cooker out, and want to make more than the 7 egg bites that my silicone insert allows, I turn to my oven to make a big batch of breakfasts for the week.  Prep is quick and cleanup is a breeze.

Prepared as is, this breakfast is #KetoFriendly.  Take out the cheese and it becomes #PaleoPerfect.

Oven Bacon Wrapped Omelettes

  • 10 – 12 Pieces of Thick Cut Bacon (I buy mine at the meat counter – it’s less expensive, meatier and thicker)
  • 11 Large Eggs
  • 1/3 Cup Chopped Bell Pepper
  • 1/2 Cup Shredded Cheese (Any Type)
  • Salt & Pepper to taste

Preheat oven to 400°F.

Cut your raw bacon so your strips just overlap at the edges when you line each muffin cups.  I use the small cut pieces to fill in any spots where pieces are short.  Divide the bell pepper and cheese evenly between the 12 muffin cups.

In a large bowl or 8 cup measuring cup, crack open your eggs and whip them up.  Add salt and pepper.  Pour the egg mixture evenly between the muffin cups – fill just below the level of the bacon – you don’t want them to overflow when they cook.

Put your muffin tin on a cookie sheet and put into the oven.  You want to make sure that any bacon grease that may drip doesn’t end up in your oven.  Bake for 20 minutes.

Step3

Remove from oven then immediately use a knife to slide around the edges of each cup to loosen the edges.  Remove each omelette to drain off the grease on a cooling rack with a paper towel on top, set on a baking pan.

Step4

Store uneaten omelettes in a sealed container in the refrigerator.  Easily reheats in the microwave for quick hot breakfasts all week.  #ThisGirlLovesToEat

Nutrition Information Per Omelette:

  • Calories  197
  • Fat   15 g
  • Protein  14 g
  • Cholesterol  22.5 mg
  • Carbohydrates  < 1 mg

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

 

Rainy Day Keto Veggie Chicken Soup

bssoupWhile veggies are admittedly limited during the most strict part of Keto, there are many ways to incorporate very flavorful options in moderation.  This soup, that serves 4 is one of them.  The higher #GoodFat to calorie percentage, from the olive oil, is perfect for Keto followers!

Keto Carmelized Veggie Chicken Soup

  • 1 Carrot chopped (About 1/2 Cup)
  • 1/ 2 Cup (about 3)  chopped Green Onion (green & white parts)
  • 3 Cloves Garlic, chopped
  • 8 TBLS Olive Oil, divided
  • 10 – 12 Raw Brussels Sprouts, cut in half
  • 6 Raw Asparagus Spears, chopped into about 1/2″ chunks
  • 4 Cups Chicken Broth
  • 1 Cup Cooked Chicken Breast either shredded or cut into 1/2″ chunks
  • Freshly Ground Sea Salt & Pepper to taste
  • 2 TBLS Italian Parsley, chopped

In a 2 quart saucepan, heat 2 TBLS olive oil over medium-high heat.  Add carrot, green onions, and garlic and cook for 1-2 minutes.  Add another 2 TBLS olive oil and cook another minute while stirring.  Remove carrot mixture from the pan.

Add 2 TBLS olive oil, Brussels sprouts and asparagus and cook, stirring occasionally, 6-8 minutes.  Add last 2 TBLS olive oil and return the carrot mixture to the pan.  Cook an additional 3-4 minutes, or until green vegetables start to brown.

Stir in broth.  Bring to a boil.  Reduce heat to low.  Add the cooked chicken.  Cook 5 to 7 minutes or until vegetables are tender.  Garnish each serving with chopped parsley and shredded Parmesan cheese (if desired).  We spiced ours up with Frank’s Red Hot sauce, but you could also add dried red pepper flakes if you like your soup spicy.  #ThisGirlLovesToEat

** Vegetarian option:  Omit the chicken and swap vegetable broth for the chicken broth.

Nutrition Information:  330 Calories  40.5g Fat  21g Protein  1g Carbs

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

Weekday Breakfast to Go

eggbitesbaconmushroom

Despite following a #KetoLifestyle, I am lazy about making myself a proper weekday breakfast.  Before switching to the low-carb diet plan, I often ate oatmeal with berries, but, because that isn’t allowed on Keto, I’ve had to give that particular pleasure up. 😦

I need to do a better job of spacing my meals out, so I’m not starving by the time I finally eat a meal, so I’m diving into the craze I’ve heard about but never tried: pressure cooker egg bites.  Once I looked at the recipes, I realized that they’re like a fluffy crustless quiche or hand held omelette, two things I love!  Since I have the tools I need to make them: an electric pressure cooker and a silicone egg mold insert, there’s no excuse left for not giving them a try.

There are many different ways to make egg bites.

  • Pure Protein – featuring just eggs, or eggs and meat
  • Vegetarian – using an egg substitute and vegetables, tofu, vegetarian cheese, or other sources of protein
  • Combo – eggs, meat, cheese and veggies
  • Super Combo – eggs, meat, cheese, veggies, plus cottage or ricotta cheese

Pressure Cooker Egg Bites

  • 6 Large Eggs
  • 1 Cup Shredded Cheese – I used 1/2 Cup Sharp Cheddar & 1/2 Cup Pepper Jack
  • 2 TBLS Finely Diced Onion
  • 2 TBLS Finely Chopped Bacon
  • 1/4 Cup Chopped Baby Bella Mushrooms (Or Fresh Spinach Stemmed, Rolled and Chopped)
  • 1/4 Cup Yellow or Green Zucchini Diced (Or Bell Peppers)
  • 1/4 tsp Oregano (if desired)
  • 1/2 tsp Cajun Spice (if desired)
  • Freshly Ground Sea Salt and Black Pepper

Using olive oil spray, or olive oil and a paper towel, grease each individual cup of the egg bite mold.

In a pan, over medium heat, cook the bacon until browned, then add onion, mushrooms and zucchini and cook for about 3 minutes.

Whisk the eggs with your seasonings in a large measuring cup.  Add the cooked vegetable mixture and cheese and stir well.  Spoon or pour mixture into egg bite mold. It should fill all spots evenly to just below rim.  Cover egg mold with foil.

Add 1 1/2 c water to pressure cooker. Put trivet inside and set egg bite mold onto the trivet.  Close the lid and set machine to cook on high for 8 minutes and then allow to release naturally for 4 minutes.  Immediately remove the egg bite mold and then remove the egg bites from the mold so that they do not sit in any water that has pooled in the bottom of the mold.

Eat immediately or cool sightly then store in a covered container in the refrigerator to reheat for later meals or snacks.  #ThisGirlLovesToEat


Nutrition Facts
Calories 109 Calories from Fat 63
Total Fat 7g
Saturated Fat 4g
Cholesterol 137mg
Sodium 208mg
Potassium 96mg
Total Carbohydrates 1g
Protein 7g
Vitamin A 14.6%
Vitamin C 15.1%
Calcium 12%
Iron 4.4%


Pomegranate Cosmopolitan

1985domwboxWhile we all love a bottle of something bubbly on New Year’s Eve, I’m a girl who likes to start the evening’s festivities off with something fun.

It’s even better when I can make that something fun by the pitcher to share with my like minded girlfriends, so I don’t have to pause during the fun of the evening to play bartender!

The fun of this big batch Cosmopolitan / Martini is that it gets made in the blender (my Vitamix) and strained into the pitcher.  No messy cocktail shaker to deal with and no sticky counter from prying the shaker lid on and off for each individual drink!

Pomegranate Cosmopolitanpomegranatemartini

  • 1 Cup Vodka (I prefer Grey Goose L’Orange)
  • 1/2 Cup Orange Liqueur (Grand Marnier / Cointreau / Triple Sec)
  • 1/2 Cup Pomegranate Juice
  • 2 limes, peel removed in strips and retained.  Fruit cut into quarters, seeds (if any) discarded.
  • 1/2 Cup Ice Cubes

Peeled lime, close-upScrape the lengths of lime peel so that no bitter white pith remains.  Slice into 1/2″ wide lengths and wrap around a straw to shape in a curl and put into the refrigerator for 10 – 15 minutes.

Put everything, except the lime peels, into the blender (or Vitamix) container, and blend on High (10) for about 30 seconds.

Pour through a fine sieve into chilled martini glasses or into a chilled pitcher to serve later.  Recipe makes 3 large drinks and can easily be doubled to make a pitcher.

pomfruitsUse the lime strips to garnish the glasses and drop a few pomegranate arils, coated in sugar, into the bottom of the glass if desired.

**TIPTo coat the pomegranate arils, in sugar, put a tablespoon or two in a zip bag with a tablespoon of pomegranate juice and a couple of tablespoons of granulated sugar.  Close the zipper on the bag and shake vigorously until the arils are well coated.

**TIPIf you like your martini sweeter, add a tablespoon of simple syrup (a tablespoon of sugar dissolved in a tablespoon of hot water – I make a cup at a time in the microwave to keep on hand).

**TIP If you like your martini with no evidence of the muddled lime in it, pour it through the sieve again when you pour it from the pitcher to the chilled glass.  #ThisGirlLovesHerCocktails

Adapted from the Vitamix Cookbook