Sausage & Veggie soup

1 lb Hot or sweet Italian Sausage
1/4 c dried, minced onion
1 zucchini, chopped
2 c chopped spinach (or 1 box frozen)
1 can green beans (or frozen)
2 T Italian Seasoning
1 qt stewed tomatoes
6 C chicken broth

Shredded Parmesan cheese

Cook sausage in a large pot. Drain fat. Add veggies & seasonings cook until tender (about 20 min). Add tomatoes & broth. Cook until heated through. Top with parmesan cheese

*if not counting carbs, you can add kidney beans, pasta, corn or diced carrots.. possibilities are endless!

Keto Cheddar Bay Biscuits

• 2 C Blanched Almond Flour
• 2 tsp baking powder
• 2 tsp Garlic powder
• 1/2 tsp Sea salt
• 1 Egg, beaten
• 1/3 C Heavy cream
• 1/3 C Butter, melted
• 1 1/2 C shredded Cheddar cheese

TOPPING:

• 3 tbsp Butter, melted 
• 1 1/2 tsp dried parsley
• 1/4 tsp Garlic powder
• 1/8 tsp Sea salt

Preheat oven to 350° F. Line a cookie sheet with parchment paper.

In a large bowl, stir together the almond flour, baking powder, garlic & salt. Stir in shredded cheese, egg, cream & butter and mix to form a dough. Using a large cookie scoop place each ball on the parchment-lined cookie sheet and flatten slightly.

Bake at 350°F for 12-16 minutes, until lightly browned and a toothpick tests clean.

While biscuits are baking, melt the 3 T butter in microwave. Stir in the garlic powder, salt and dried parsley. Once biscuits are done baking, evenly brush the tops of the biscuits with the garlic butter mixture. Enjoy!

Keto Cauliflower Fried "Rice"

http://accidentalchefm.blogspot.com/2011/09/cauliflower-fried-rice.html

1 small head of cauliflower, florets separated and pulsed in a food processor until “rice-like”
1 large carrot, cut into small dice

1 c corn

1 c peas
1 small onion, minced
4 ounces of sliced mushrooms
1-inch knob of ginger, grated
1 diced red pepper
2 eggs
1-2 tablespoons of coconut aminos

1 lb shrimp 
Kosher salt
Freshly ground black pepper
1-2 olive oil

Chop all ingredients
Combine chopped onions, red peppers, carrots, corn, peas,  a dash of salt and pepper in a non-stick pan w 1 T oil.
Once the onions are softened, toss in the mushrooms and stir fry everything until the mushrooms are browned.

In a separate pan, add 1 T oil & cook the shrimp seasoned with salt and pepper over medium-high heat. Add a tsp of coconut aminos once the shrimp are almost completely cooked through. Add eggs & scramble.

Then add the remaining ingedients: cauliflower, sweet onion and shrimp to the pan. Make sure that all of the ingredients are mixed together and taste it to make sure it doesn't need more S&P.

Mashed Cauliflower

Recipe from: https://www.ibreatheimhungry.com

1 head of cauliflower

2 Tbsp heavy cream

1 Tbsp butter

2 ounces sharp cheese

salt and pepper to taste

 

Clean and trim the cauliflower, breaking it into medium sized pieces. Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter. Microwave, uncovered, on high for six minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high.

 

Remove from the microwave and put into a high speed blender or food processor along with the cheese. Puree until smooth.

 

Season with salt and pepper to taste. You can adjust the cream and butter to your preference.

Stir fry Zucchini Noodles

https://diethood.com

2 tablespoons vegetable oil

2 yellow onions , spiralized

4 small zucchini , spiralized, patted dry with paper towel

1 tablespoon low sodium soy sauce

2 tablespoons low sodium teriyaki sauce

1 Tbsp. Sesame Seeds

 

Heat oil in a wok over medium heat.

Add onions and cook for 4 to 5 minutes, or until translucent and tender.

Stir in zucchini and continue to cook for 2 minutes.

Add soy sauce, teriyaki sauce and sesame seeds; mix and continue to cook for 5 minutes, or until zucchini is tender.

Remove from heat & serve.

 

Turkey Club Roll-ups

Recipe from: http://www.delish.com

4 slices deli turkey

2 tsp. mayo

2 slices cheddar, halved or quartered

1/2 c. shredded or chopped lettuce

1/2 tomato, sliced

1/4 red onion, thinly sliced

1/2 avocado, sliced

4 slices cooked bacon

salt & black pepper

 

On a clean work surface, place two slices deli turkey and spread a thin layer of mayo on top. Top with 1 slice cheddar, half of the lettuce, tomato, red onion and avocado, and 2 slices bacon. Season generously with salt and pepper.

 

Roll up and secure with toothpick, then repeat with remaining ingredients

Loaded Cauliflower

Recipe from: https://deliciouslittlebites.com

1 head cauliflower cut into bite sized pieces

salt and pepper to taste

1 Cup cheddar cheese shredded

4 slices bacon cooked and crumbled

2 green onions sliced thin, optional

 

Preheat your oven to 350 degrees F. Spread the cauliflower out on a baking sheet covered with foil or a Silpat mat, sprinkle with salt and pepper, and roast for about 20 minutes or until fork tender.

Push all of the cauliflower into a pile and cover with as much of the cheddar cheese and bacon as you'd like. Return to the oven for about 5 minutes until the cheese is melted. Top with sliced green onions and serve hot.

Philly Cheesesteak bowl

Recipe from: https://easyhealthllc.com

1 pound lean ground beef        

1/2 cup lower sodium beef broth

1-2 Tablespoons worcestershire sauce

2 medium onions

3 green bell peppers

5-6 mushrooms halved

1 teaspoon olive oil

4 slices provolone cheese

salt and pepper as desired         

 

Brown the ground beef in a skillet.

Drain excess fat from skillet and add broth and Worcestershire sauce to beef.

Continue to cook on medium until liquid is absorbed. Salt and pepper beef as desired.

Turn heat off and arrange cheese slices over ground beef - cover pan and allow cheese to melt.

Cut peppers and onions into large pieces and place in a medium bowl. Add mushrooms and toss with 1 teaspoon olive oil and sprinkle with salt and pepper as desired.

Grill veggies over medium heat until crisp tender, turning as needed. (Or roast in a 400 degree oven for 10-15 minutes until crisp tender)

Divide veggie mixture between 4 bowls. Top with beef divided equally among bowls.

 

Yield: 4 servings

Low Carb Tacos

Recipe from: https://www.homemadeinterest.com

1 lb Ground beef                 

2 T. Taco seasoning

1/4 c. water                

2 c Cheddar cheese , shredded

Toppings for taco: Sour cream , avocado, cheese, lettuce, etc.

         

Preheat oven to 350F.On a baking sheet lined with parchment paper or a silicone mat place 2-3oz piles of cheese 2 inches apart. Press the cheese down lightly so it makes one layer.

Place baking sheet in the oven and bake for 5-7 minutes or until the edges of the cheese are brown. Let the cheese cool for 2-3 minutes then lift it up and place it over the handle of a spoon or other utensil that is balanced on two cups.

Let cheese cool completely then remove.

While you continue to bake your cheese taco shells place the ground beef in a skillet over medium high heat cooking until it is completely cooked through.

Drain the grease from the meat and add the taco seasoning & water.

Simmer for 5 minutes..Add meat to taco shells and top with your favorite taco toppings.

So addicting! Everyone in our family loved these!

Low Carb Pancakes

Recipe from: https://thenovicechefblog.com

2 large eggs

1 Tbsp water

2 oz cream cheese, cubed

2/3 cup almond flour

1 teaspoon baking powder

2 teaspoons vanilla extract

1/2 teaspoon cinnamon

1/2 teaspoon Sweetleaf - stevia sweetener (or 2 tablespoons regular sugar)

butter and syrup (sugar free syrup for low carb option)

 

Add all ingredients to blender. Start with eggs and water and cream cheese so you don't have anything get stuck at bottom.

Blend until smooth, scraping down the sides if needed. Let batter sit for 2 minutes.
Heat a non-stick skillet to medium heat. For each pancake, pour 3 to 4 tablespoons of batter onto skillet.
Once you start to see little bubbles form, flip and continue to cook until pancake is browned on each side. Continue until you have used all pancake batter.
Serve pancakes topped with butter and syrup!

Yield: 7 pancakes

2 Servings

Zucchini Lasagna

Recipe from: https://ketogasm.com/

 

16 oz ground beef or Italian sausage

1 C. low sugar marinara

1 large zucchini

10 oz ricotta cheese

4 oz mozzarella cheese, shredded

 

Preheat oven to 350 degrees F. Peel zucchini into strips and leave out core. Salt and let sit for 15 minutes.

Brown ground beef in pan and add marinara. Season well with salt and pepper.

Layer into a small casserole dish: meat, zucchini, ricotta, meat, zucchini, ricotta, mozzarella.

Cover with foil and bake for 30 minutes. Broil uncovered for 2-3 minutes to brown the top.

Low Carb crackers

Recipe from: http://durhamslovelifetravel.com

1 1/4 c. pork rinds, ground fine
2 c. cheddar cheese, finely grated
2 T. dried Chives
Optional:
Jalapeño slices, from the jar

Preheat oven to 400 degrees. Blend all together in a bowl. Place 2 tsp. mounds on parchment paper lined baking sheet. Bake for 6-7 min until browned. Will crisp up once cooled.

*Can also place in mini muffin tins to keep a nicer shape.

Low carb sweetened condensed milk

2 C whipping cream
2 Tbsp unsalted butter
1/3 cup "gentle sweet" sweetener

Place all ingredients in medium saucepan. Bring to a boil over medium heat and cook until reduced by half.. About 15-20 min. Stirring frequently.

Sauce will thicken as it cools.
Use it to make Almond Joy cookies or pumpkin pie! Try not to eat it with a spoon.. Yum!

Low carb fudgy brownies

1 cup almond butter
1/2 cup canned coconut milk
2 eggs
2 tsp vanilla extract
1/4 tsp salt
1/3 cup cocoa powder
1/4 cup coconut sugar
Optional:
1/3 cup chocolate chips
1/3 cup chopped nuts

Preheat the oven to 350 degrees. Grease an 8X8 baking pan.

In a bowl whisk together the almond butter, coconut milk, eggs, vanilla extract and salt. Then add the cocoa powder, sugar and optional chocolate chips.
Pour into the prepared baking dish and top with the optional chopped nuts.
Bake for about 18 minutes.

*I leave the chocolate chips out. These brownies are great without them and it's just an added cost to buy sugar free chocolate chips..

Just like Wheat Thins

3/4 cup golden flax meal
3/4 cup almond flower
2 egg whites
2 Tbsp nutritional yeast
1 Tbsp parmesan cheese
1/4 tsp sea salt
1/2 tsp baking soda
Sprinkle of black pepper and onion powder
Combine ingredients well and work into a dough ball with your hands. Place between parchment paper and roll out to 1/8" thickness. Score into small pieces. Bake at 350 for 15 to 20 min. Watch so they don't burn!

The possibilities are endless.. Add sesame seeds, parsley flakes, diced chives, cayenne pepper or even chicken bullion. You could even use ground chia seeds instead of flax.

Golden flat bread

2 C golden flax meal
1 Tbsp baking powder
3/4 tsp sea salt
1 1/2 tsp erythritol
2 Tbsp coconut oil
4 egg whites
3/4 cup water

Blend together and let sit for 5 minutes. Place parchment paper on cookie sheet and lightly grease. Spread thinly to edges with wet hands. Bake at 350 for 20 minutes. I brushed this with butter and sprinkled garlic salt, Italian seasoning & Parmesan on top. Cut like breadsticks.. Really yummy!