Cookery
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Quick & Easy baked chicken and marinara
4 or 5 ingredients- 1 hr or so to cook
Servings: 6
Ingredients
- 1 to 2 lbs boneless, skinless chicken thighs
- 1 jar Muir Glen marinara sauce
- 2 cups mozzarella cheese
- 1/2 cups parmesan cheese
- salt & pepper to taste (optional
Instructions
- Preheat oven to 375
- Cover bottom of baking dish with half of the marinara
- Salt and pepper the chicken thighs (optional), and arrange in a single layer in dish
- Top with remaining sauce and cover with foil.
- Bake at 375 for 20 minutes or until bubbly.
- Remove the foil, top each thigh with mozzarella and parmesan.
- continue baking about 10 to 15 minutes more, or until sauce is bubbly and cheese is starting to brown.
Notes
This recipe halves easily for one pound of chicken.
Nutrition: Calories- 370, Carbs- 9g, Protein- 43g, Fat- 17g
Linda’s Low Carb French Toast “Crepe”
Necessity is indeed the mother of invention!
Servings: 1
Ingredients
- 1 Carb Balance tortilla
- 2 sliced strawberries
- 1 tablespoon unsalted butter
- 1 teaspoon allulose or your favorite sweetener
- keto maple flavored syrup
- 1 egg
- 1/4 teaspoon cinnamon
- 1/8 teaspoon nutmeg
- pinch salt
- 1 tablespoon whipped cream Optional
Instructions
- Place sliced strawberry on 1/4 of tortilla, sprinkle with sweetener, and fold in half, and then again, so you have 1/4 the size of the tortilla you began with.
- Whisk egg, cinnamon, nutmeg, and salt in a small bowl
- Melt butter in small skillet
- With clean hands, hold the open edge closed, and dunk the filled tortilla into the egg mixture. Add to the hot butter.
- Carefully turn with spatula until both sides are lightly browned. You can pour the rest of your egg mixture over this if you want, then remove from heat with a lid to sit until poured egg is cooked.
- Remove to plate and add whipped cream and a little syrup.
Fluffy Coconut Flour Pancakes
These are by far the best coconut pancakes I’ve made. But you MUST use the lid to cook these!
Servings: 3
Ingredients
- 1/2 cup coconut flour
- 2 teaspoons baking powder
- 4 eggs
- 1/2 cup nutmilk or heavy cream mixture for heavy cream (zero carbs) - mix 1/4 cup cream and 1/4 cup water
- 2 to 3 tablespoons allulose
- 1 teaspoon vanilla extract
- 3 tablespoons melted butter
Instructions
- Mix all ingredients in a bowl and let sit for 5 minutes. This allows the coconut flour to absorb the moisture- don’s skip this step.
- In a non-stick skillet lightly coated with oil, over medium high heat, scoop about 1/4 cup of batter leaving room between the cakes so you can maneuver your spatula.
- Cook for 2 to 3 minutes per side WITH LID ON PAN, being very careful on the first turn. Pancakes are slightly fragile.
- Keep cooked pancakes in a warm oven while you finish the rest.
- Store in refrigerator and reheat slowly in oven wrapped in foil or parchment. These can be frozen and thawed, then reheated.
Notes
Nutrition: Calories- 340, Fat- 28g, Net Carbs-6g, Protein- 11g
Linda’s Strawberry Electrolyte Slushie
The perfect refresher treat! Made with or without electrolytes to suit your needs.
Servings: 1
Equipment
- Nutribullet or other high power blender
Ingredients
- 1 cup frozen organic strawberries
- 1 tablespoon fresh lemon juice
- 3 tablespoons allulose (more or less to taste)
- 1/4 teaspoon celtic salt
- 1/2 teaspoon magnesium citrate powder
- 1/2 to 1 cup filtered water
Instructions
- Thoroughly mix all ingredients in the Nutribullet. Taste and adjust sweetener.
- if electrolytes are not needed, leave out the salt and magnesium powder.
Notes
Nutrition: Calories- 50, Net Carbs- 8g, Sodium- 330mg, Potassium- 327mg, Magnesium- 122mg
Oriental Cucumber Salad
A perfect summer side dish!
Servings: 4
Ingredients
- 2 medium organic cucumbers English works best, but use what you like
- 2 tbsp coconut aminoes
- 1 tbsp rice vinegar
- 1/2 tsp red pepper flakes use more or less, or omit entirely for no heat
- 1 tbsp light flavored oil use sesame or avocado
- 1 tbsp sesame seeds optional
- 1 tsp sweetener of choice
- 1 tsp freshly grated ginger or 1/4 to 1/2 powdered
- 1 green onion, sliced thin
Instructions
- Rinse cucumbers and cut off the ends. Cut into a little less than 1/4 inch slices.
- In a bowl, whisk together all other ingredients and adjust flavors. Add more sweetener or vinegar to your liking.
- Add cucumbers and stir.
- Refrigerate for at least an hour before serving.
Notes
Nutrition: Calories- 71, Fat- 4.9g, Protein- 2.2g, Carbs- 5.2g
Keto Egg Nog (Not Just For The Holidays!)
Servings: 4
Ingredients
- 3 large eggs, separated (use pasteurized eggs since they will stay uncooked)
- 1/4 cup allulose
- 1 cup unsweetened nut milk (I prefer macadamia)
- 1/2 cup heavy cream
- 1/2 tsp vanilla, or scrape the seeds from one pod
- 1/4 tsp cinnamon, or 1/2 tsp if you want
- 1/4 tsp nutmeg
Instructions
- Mix egg yolks and allulose in a large bowl with hand mixer until creamy.
- Whisk in nut milk, cream, vanilla, and spices.
- Cover and chill at least one hour.
- Before serving, whisk the egg whites and another tablespoon of sweetener to medium peaks.
- Fold into the chilled nog and top with more spice if you like.
- If you want to add alcohol, 1/4 to 1/2 cup rum or bourbon can be mixed in when you whisk in the nut milk.
Notes
Nutrition per serving: Calories- 243, Carbs- 1.2g, Protein- 5.5g, Fat- 20.1g, Fiber- 0.2g
Linda’s Broiled Lobster Tails
Servings: 2
Ingredients
- 2 lobster tails
- 1/2 cup melted butter
- 1/2 tsp ground paprika
- salt and pepper to taste
- 1 lemon, cut into wedges
Instructions
- Preheat your oven’s broiler on high
- Put the lobster tails on a baking sheet. With a sharp knife or kitchen shears, cut the top side of lobster shells lengthwise. Pull apart shells slightly and pull the meat out and over the shells, but leave attached.
- Season the meat with the melted butter, paprika, salt, and pepper.
- Turn broiler down to low before putting in the tails. Broil on low for 10 to 15 minutes, keeping a close eye so they don’t burn. The meat should be opaque and slightly browning when done.
- Sserve with more melted butter and lemon wedges.
Notes
Nutritional Info: Calories- 492, Fat- 48g, Carbs- 7g, Protein- 37g
Pecan Flour Pie Crust
Sweet Sugar-free pie crust, or leave out the sweetener to bake up a savory dish!
Servings: 8 (makes 9 inch crust)
Ingredients
- 2 1/2 cups ground pecans
- 1/4 tsp ground cinnamon, or spices of choice omit for savory dish
- 1/3 cup allulose, or sweetener of choice omit for savory dish
- 4 to 5 tbsp melted butter
Instructions
- Whisk together all dry ingredients.
- Stir in melted butter.
- Press into bottom and up the sides of a 9 inch pie pan.
- Refrigerate for at least 30 minutes. (This is important so the butter becomes hard again)
- Preheat oven to 350.
- Set on a cookie sheet and bake 10 to 12 minutes, or until starting to brown. Pecans burn easily, so keep a close eye on it!
- Let cool completely before filling.
Notes
Nutrition: Calories- 260, Fat- 25g, Carbs- 9 g, Protein 3g
Linda’s Keto Lasagna
A low cost, low carb, high protein lasagna that tastes like you spent hours putting it together!
Servings: 9
Ingredients
- 1 jar Great Value organic marinara sauce You can use any organic marinara
- 1 to 2 packages turkey or chicken thin cut uncured deli meat You could also use low carb tortillas cut into pasta sized strips for this!
- 1 lb grass fed and finished ground beef
- 1 15 oz container Daisy cottage cheese
- 3 large eggs, beaten
- 1/3 cup grated parmesan cheese
- 1 lb shredded mozzarella cheese
Instructions
- Preheat oven to 350.
- Cook ground beef in a large skillet over medium heat; drain. Stir in marinara sauce. Simmer 10 to 15 minutes
- In a separate bowl combine cottage cheese, eggs, and Parmesan cheese.
- Cover bottom of a 9x13-inch baking dish with a thin layer of meat sauce; layer deli meat over the top without overlapping. Spread about 1/3 cottage cheese mixture over the deli meat; sprinkle about 1/4 mozzarella cheese over the top. Spoon about 1/3 meat sauce over mozzarella cheese. Repeat layering twice more, finishing with remaining mozzarella cheese.
- Bake in the preheated oven until cheese melts and sauce bubbles, about 60 to 90 minutes (to make sure the egg mixture is cooked completely). Cover lasagna with foil if cheese begins to get too dark. Let sit before serving for 10 to 15 minutes.
Notes
Nutritional Info: Calories:- 393, Fat- 23.1g, Carbs- 9.8g, Fiber- 3g, Protein- 34g
Cheesy Tomato Halves
Tomatoes topped with spices and cheese then roasted in the oven
Servings: 6
Ingredients
- 6 small tomatoes- cut in half
- 1 tbsp extra virgin olive oil
- pinch sea salt
- ground pepper to taste
- 1/2 cup parmesan or mozzerella
- spices of your choice- optional
Instructions
- Preheat oven to 400
- Place tomato halve in a bowl, drizzle with oil, and toss with seasonings
- Place on a baking sheet and top each half with cheese
- Bake until cheese is melted and slightly browned- 15 to 20 minutes
Notes
Each tomato half is one serving
Calories- 65, Fat- 4g, Carbs- 4g, Fiber- 1g, Protein- 3g
Keto Chili Rellenos Casserole
A tasty and versatile dish that even non keto people love!
Servings: 9
Ingredients
- 1/2 pound ground beef 80/20 grass fed preferred
- 1/3 cup chopped onion
- 10 ounces whole chili peppers chopped if you can’t find whole
- 1 1/2 cup shredded cheddar mexican blend will work too
- 2 eggs, beaten pasture raised preferred
- 3/4 cup heavy cream
- 1/8 cup nut flour I use pecan flour instead of almond due to the high oxalate content of almonds
- 1 tsp cumin
- 1/2 tsp salt
- 1/2 tsp pepper
Instructions
- Preheat oven to 375.
- Cook hamburger and onion, drain off the liquid.
- Add cumin, salt, and pepper.
- Line the bottom of a square (8x8 or 9x9) casserole dish with the chili peppers. If using whole peppers, cut a slit down one side and lay them out flat. Reserve some to add later.
- Add the meat, cheese, and the reserved chilis.
- Whisk together eggs, heavy cream, and nut flour and pour evenly over the casserole.
- Bake 30 to 40 minutes, until browning around the edges and not jiggly in the middle. Cool slightly, cut and enjoy!
Notes
Nutritional info:
Calories- 214, Fat- 19g, Carbs- 0.4g, Fiber- 0.2g, Protein- 7.9g
Pecan Butter
Pecans are a keto dieters friend! They have low carbs and high fiber- just what we want.
Ingredients
- 3 heaping cups raw pecan halves
Instructions
- Preheat an oven to 300°F and line a sheet pan with parchment paper.
- Spread out pecans on the pan evenly, making sure not to overlap them. Use 2 pans if needed. Bake for 10 to 12 minutes, or until you smell them start to brown.
- Add to a food processor. Process for one minute. Scrape down the sides and process again for a few minutes more, or until creamy.
- Make sure you keep processing until it reaches a creamy consistency. It will be a bit more runny than other nut butters. Enjoy as you would peanut butter!
Notes
For 2 tablespoons pecan butter: Calories- 221, Fat- 23g, Carbs- 4.4g, Fiber- 3.1g, Protein- 3g,
Ultimate Night Time Hunger Fix ‘Dessert’
Super easy & quick high protein, nutrient rich to guard against late night mindless snacking
Servings: 1
Ingredients
- 4 tbsp probiotic dense sugar free yogurt
- 1/2 cup frozen blueberries
- 1 tbsp hemp seeds
- 1 1/2 tbsp organic protein powder if animal derived, make sure it’s grass fed
- 1/2 tbsp allulose more or less as you prefer
Instructions
- Mix all ingredients and enjoy.
Notes
Nutrition: Calories- 218, Fat- 12.3g, Carbs-6.7g, Protein-16.9g
(Using Lreuteri yogurt and Levels grass fed vanilla bean protein powder)
