I’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
- Preheat oven to 425° and place oven safe cooling racks on 2 baking sheets.
- Wash sweet potatoes and thinly slice with a very sharp kitchen knife or mandolin.
- Place sweet potato slices in a bowl and cover them with warm water and corn starch. Soak for 15-20 minutes.
- Remove the potatoes from the water and dry very well with a paper towel.
- Lay a single layer of potatoes on each rack and spray each side of the potato slice with olive oil spray.
- 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.
- 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
These 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
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
Because 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
- 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.
- 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
Being 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
When you get a new #KitchenToy, like the 6 qt, 1700 Watt #DashDeluxeAirFryer you experiment. My husband said he loved the recipe last week for Air Fried Avocado Fries, but he drenched them in Spicy Ranch dressing, so I’m not sure if he was being objective, and the amount of salt from the almond flour in the main breading component just wasn’t doing it for me, so I decided to give them another shot. This version wasn’t as heavy, or as salty, and, I think, much better suited to the buttery freshness of the avocado.
Air Fryer Avocado Fries II
- 2 Medium Avocados
- 2 TBLS Coconut Flour
- 2 Large Eggs
- 3 TBLS Extra Fine Almond Flour
- 2/3 Cup Crushed Pork Rinds (Any Flavor) I used 4505 Cracklins BBQ
Using a rolling pin, meat tenderizer, or even a rubber mallet from the garage, crush your pork rinds (TIP: I leave them in their bag or use a paper/zip bag to avoid a big mess) until they resemble coarse crumbs. Using a fork, combine with the almond flour in a shallow dish.
Put the coconut flour in a zip bag or shallow bowl. In a separate bowl lightly beat the eggs.
Slice the avocado in half, remove from the shell, remove seed and slice each half into 4 portions.
Dip each slice in the egg wash then immediately coat with the crumb mixture. Lay in a single layer in the basket of your air fryer.
Set the temperature to 400° F and set your timer for 8 minutes of cooking time. Open the drawer at with 1 minute remaining, and, depending on the thickness of your slices, you may want to add 1-2 minutes if you want them crispier/browner. When your slices have reached your desired shade of brown, remove the basket from your Air Fryer and immediately move them to a serving dish. I served with Hidden Valley Spicy Ranch dressing, which has only 2 grams of carbs per 2 TBLS serving, making this a perfect #KetoFriendly treat! #ThisGirlLovesToEat
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