Cheesy Keto Cauli-Grits

I like a big breakfast and thought that living a Keto Lifestyle limited my breakfast choices.  A little experimentation corrected that notion.

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Truth be told, I failed miserably on my first attempt at this recipe.  I envisioned a perfectly browned patty that resembled hash browns on the outside but inside had the creamy deliciousness of cheesy grits.  Not so much.  The ingredients were fine, it was that I thought using a lightly oiled cast iron pan would give me the results I wanted.  Instead I ended up with a burned mess that was impossible to turn.  Strike One!

The second attempt though nailed it!  #ThisGirlLovesToEat

Cheesy Keto Cauli-Grits

  • 2 Cups Shredded Cauliflower
  • 4 oz Cream Cheese
  • 1/4 Cup Shredded Sharp Cheddar Cheese
  • 1/2 tsp Freshly Ground Pepper
  • 1/4 tsp Freshly Ground Sea Salt

Tip:  I used my Vitamix to pulse the cauliflower down to rice sized crumbles.

Preheat oven to 350° F.

Line a baking sheet with parchment paper.

Using a food processor, blender, or Vitamix, combine the cream cheese, cheddar cheese, salt & pepper, and cauliflower.  Process until combined but not completely smooth.

Scoop the mixture (about 1/4 cup) into mounds about 2 inches apart on the baking sheet.  Lightly press each mound down to about 1/2″ thickness.

Bake in 350° oven for 18-20 minutes, or until tops turn golden brown.  Remove from oven and leave on baking sheet to cool for 5 minutes.

Serve alongside scrambled eggs and bacon for a perfect Keto breakfast, or alongside beef, chicken, or fish for a perfect dinner side dish.

Nutrition Information per Patty (8 Servings)

  • 83.25 Calories
  • 7.2 g Fat
  • 1 g Carbs
  • 3.32 g Protein

Salted Lime Sweet Potato Chips

sweetpotatochipsI’m a savory snack girl, but don’t want to completely derail my hard earned Keto gains by cheating with a bag of store bought potato chips.  What’s a snacker to do?  This snacker chooses to spend her carbs on a healthier version of sweet potato chips, without the store bought preservatives and additives.  #ThisGirlLovesToEat

Salted Lime Sweet Potato Chips

  • 4 Medium Sweet Potatoes (or yams)
  • 1 TBLS Corn Starch
  • Olive Oil Spray
  • 4 Limes
  • Freshly Ground Sea Salt
  1. Preheat oven to 425° and place oven safe cooling racks on 2 baking sheets.
  2. Wash sweet potatoes and thinly slice with a very sharp kitchen knife or mandolin.
  3. Place sweet potato slices in a bowl and cover them with warm water and corn starch. Soak for 15-20 minutes.
  4. Remove the potatoes from the water and dry very well with a paper towel.
  5. Lay a single layer of potatoes on each rack and spray each side of the potato slice with olive oil spray.
  6. If you have a small spray bottle, fill it with your lime juice & spritz top side lightly with the lime juice.  If you don’t have a spray bottle, drizzle the lime juice lightly over your potatoes.
  7. Lightly salt the tops then bake for 15 – 25 minutes (depending on thickness of slices), flipping the potato slices half way through the baking process. Check the potato chips frequently, it may take less time if your chips are sliced extra thin, to make sure that they don’t burn! Remove from oven and allow to cool for 5-10 minutes before serving.

Nutrition Information (Serving Size 1 oz):

  • 24 Calories
  • 0 g Fat
  • 4 g Carbs
  • <1 g Protein

Cheesy Jalapeno Cauliflower Cakes

cheddarjalapenocaulicakesThese little flavor bombs are #KetoFriendly and are a multi-meal side dish option.  They can be a nice hot side to meat, savory stews, or even beside eggs for breakfast.  You can even eat them cold, or at room temperature, beside a spicy bowl of chili!

Cheesy Jalapeño Cauliflower Cakes

  • 2 Cups Riced Raw Cauliflower
  • 1 Medium Jalapeño, chopped finely
  • 2 Large Eggs, beaten
  • 2 TBLS Melted Butter
  • 1/3 Cup Grated Parmesan Cheese
  • 1 Cup Grated Gouda Cheese
  • 1 Cup Grated Cheddar Cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 tsp onion powder
  • 1/2 teaspoon baking powder
  • 1/4 cup coconut flour

Preheat oven to 375° F.  Grease a 12 Cup muffin tin with olive oil spray and set aside.

Combine the cauliflower, egg, and jalapeno in a medium bowl.

Combine the grated cheeses and the rest of the dry ingredients, then stir into the cauliflower mixture.

Divide evenly between the 12 muffin cups and bake 30 minutes, or until tops are browned.  Turn off the oven and leave cakes in the oven for another 30-45 minutes.

Store any uneaten cakes in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 3 months.  #ThisGirlLovesToEat

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

 

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

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

Spicy Bacon Baby Potatoes

petitepotatoesBeing Keto doesn’t mean you can’t have ANY carbs, in fact, depending on the stage you are at in your weight loss journey, you can actually enjoy a fair amount of carbs as part of your lifestyle maintenance.

At this point in my journey, I am enjoying 20 to 40 grams of carbs a couple of days a week, especially when I want a real sandwich, sweet potato, or something fun like this mini-potato recipe.

One trick I use to control my carb portions is to only prepare small amounts so I am not tempted to gorge myself on them and derail my health goals.  This recipe is perfect for doing just that.

Nutrition Information for this entire recipe (2 servings)

  • Calories 290 (145 ea)
  • Fat 18.5 grams (9.25 g ea)
  • Carbohydrates 22 grams (11 g ea)
  • Protein 7 grams (3.5 g ea)

The potatoes are an excellent source of potassium (more than a banana) and vitamin C.  Petites are also a good source of vitamin B6 and are fat, sodium and cholesterol free.

If you prefer these to be Vegetarian, omit the bacon.  The Vegetarian nutrition information is:  Calories 219  Fat 13.5 g  Carbs 22 g  Protein 3 g

Spicy Bacon Baby Potatoes

  • 5 oz (About 1 Cup or 20) baby/petite potatoes, cut in half lengthwise
  • 4 Slices Bacon, diced while raw (I use kitchen shears)
  • 1 TBLS Olive Oil
  • 1 tsp Chopped Garlic
  • 1/2 tsp Dried Red Pepper Flakes (+/-)
  • Freshly Ground Sea Salt & Pepper to taste

In a skillet heat the oil and red pepper flakes for about 1 minute on medium heat.  Add the bacon and the potatoes.  Cover and cook for about 4 minutes.  Remove the lid, turn the potatoes and finish browning the bacon.  Remove the bacon to a paper towel to drain.  Add the garlic to the potatoes, season with salt and pepper, cover and cook for 3 – 4 more minutes.

When potatoes are fork tender (total of 7-8 minutes cooking time), remove them to a small serving bowl and add the bacon back in.  Toss to distribute and add more red pepper flakes if desired.  Serve warm.  #ThisGirlLovesToEat