Broccoli and Cauliflower Bake

Broccoli and cauliflower are great vegetables to eat as a side dish while on a ketogenic diet.  We are always on the prowl looking for some new way to spice them up.  You can only eat steamed so many times before you get bored!  This dish is relatively easy to make and has a wonderful hint of dijon that blends so well with the parmesan cheese.

Broccoli and Cauliflower Bake

  • Servings: 12
  • Difficulty: Easy
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  • 16 Oz Fresh or Frozen Broccoli Florets
  • 16 Oz Fresh or Frozen Cauliflower Florets
  • 1 1/2 Cups Mayonaisse
  • 4 Oz Cheddar Cheese
  • 3 Oz Parmesan Cheese
  • 4 Green Onions, Chopped
  • 2 Tbsp Dijon Mustard
  • 1/4 Tsp Cayenne Pepper (Adjust to your taste!)
  • 1 Oz Parmesan Cheese (Topping)
  • Morton Salt Lite Salt and Black Pepper to Taste

Preheat your oven to 350 degrees.  Start off by steaming the broccoli and cauliflower for 6 to 8 minutes.  They should remain crisp but tender.  Drain the vegetables and season with Morton Salt Lite Salt and pepper.  Grease a 9″x13″ baking dish and place all the steamed florets into it.  In a separate bowl mix the mayonnaise, cheddar cheese, 3 oz parmesan cheese, green onions, dijon mustard and cayenne pepper.  Spoon this mixture over the broccoli and cauliflower in the baking pan and spread it out as evenly as possible.  Finally sprinkle the 1 oz portion of parmesan cheese over the top.  Bake for 20-25 minutes or until the topping has turned a golden brown.

1/12th of Recipe:  215 Calories, 18.5 G Fat, 6.7 G Protein, 4.4 G Carbs, 1.7 G Fiber, 2.7 G Net Carbs

Adapted from LINDA’S LOW CARB MENUS & RECIPES

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Starving cancer: Dominic D’Agostino at TEDxTampaBay

Interesting.  Dr. D’Agostino is an Assistant Professor at the University of South Florida College Of Medicine, Molecular Pharmacology & Physiology where he develops and tests metabolic therapies, including alternative energy substrates and ketogenic agents for neurological disorders, cancer and wound healing. While studying the effects of gasses on the brains of Navy Seal divers, he developed an approach for metabolically starving cancer cells through diet and compressed oxygen, replacing chemotherapy, surgery, or radiation.

Fried Cabbage with Bacon and Onions

Living in near Pittsburgh Pa we have strong ties to the Polish heritage that runs so strong here.  What ties a group of people together better than their food?  This recipe reminds me of the haluski (Fried cabbage and noodles) that is so often present at family gatherings.  Cabbage is a great low carb food and this dish is a great side kielbasa or just about any other meat.

Fried Cabbage with Bacon and Onions

  • Servings: 6
  • Difficulty: Easy
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  • 1 Medium Size Head Green Cabbage, Chopped Loosely (I used a Mandoline Slicer.  Just Slice the Cabbage in 1/4s and go to town!)
  • 4 Tbsp Butter
  • 3 Slices Bacon, Chopped
  • 1/2 Small White Onion, Chopped
  • 1 Tbsp Worcestershire Sauce
  • Morton Lite Salt and Pepper to Taste

We used our handy dandy T-fal Wok again for this recipe but you can use any large pan.  Cook your bacon over medium heat.  Once the fat begins to cook down and there is grease in the pan add your onions.  When the bacon begins to look crisp add the cabbage, salt, pepper, worcestershire sauce and butter.  Stir the mixture occasionally until the cabbage softens.  I allowed the some of the cabbage to brown slightly which I think adds some complexity to the flavor.  I end up adding more salt or pepper once it’s served but that’s entirely up to you!  Enjoy!

1/6th Recipe:  125 Cal, 9 G Fat, 3.2 g Protein, 9.4 g Carbs, 3.6 g Fiber (5.8 g Net Carbs)

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Low Carb Keto Baked Cheese Chips

Snacks can be an issue for those of us following the Ketogenic way of eating.  Pork rinds are crunchy and delicious but there aren’t many alternatives for when you just want something different.  This recipe is fantastic because the final flavor mimics a popular brand of cheese flavored baked snacks.

Baked Cheese Crisps

  • Servings: Varies
  • Difficulty: Easy
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  • Any Variety Thinly Sliced Deli Cheese (I like Swiss the best!)
  • Mortons Lite Salt Mixture or Regular Salt
  • Silpat

This recipe is insanely simple.  Preheat your oven to 300 degrees.  Take your thinly sliced cheese slices and slice them into four quarters.  You can make as many chips as you’d like to have at once being mindful that cheese is very calorie dense and some varieties still contain carbohydrates.  Place your silpat on a baking sheet and place the cheese quarters directly on the silpat.  I’ve seen some other people use parchment paper for this recipe and that’s how I tried it initially.  I don’t recommend this because they will definitely stick to the parchment.  It’s a real pain to get them off.  (Update:  Apparently I’ve been using parchment paper all wrong according to my readers.  If you like parchment then go for it!  I personally like using a silpat because it is reusable and convenient to use!)  The silpat (Artisan Silicone Baking Mat, 16.5 x 11 inches) is non stick and they slide right off.   Dust your cheese slices with a small amount of lite salt (Mortons Lite Salt) to your taste.  Some people may find the cheese salty enough without doing this however.  Place your baking sheet full of cheese in the oven for 30 minutes.  If they start to brown around the edges they’re probably done.  Place the baked cheese on paper towels to absorb the extra grease.  They’ll be soft while they’re warm but as they cool they’ll crisp up more.  Enjoy!

Caloric Information Will Vary Depending on the Brand and Type of Cheese Used.  Refer to the Manufacturers Packaging.

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Clip from “Fat Head”

Clip from the documentary “Fat Head.” Guess what? Fat and cholesterol don’t cause heart disease. The theory was based on bogus science from the very beginning.

Italian Stir Fry

The ketogenic way of eating is no longer a diet for us but a lifestyle.  There are few ingredients around the house which don’t fit into our way of eating and that makes meal preparation extremely easy for us.  I’m particularly proud of this recipe because it was an experiment.  An experiment that turned out delicious.  All of the ingredients were left over from previous recipes we’ve made or purchased for recipes we never actually made.  This Italian Stir Fry may not be a traditional stir fry and that’s ok.  I called it that because it felt silly to cook it in a Wok.

Italian Stir Fry

  • Servings: 4
  • Difficulty: Moderate
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  • 2 Tbsp Olive Oil
  • 1 Tbsp Red Wine Vinegar
  • 0.5 Tsp Mortons Lite Salt
  • 0.5 Tsp Black Pepper
  • 0.5 Tsp Dried Oregano
  • 0.5 Tsp Dried Basil
  • 1 Tbsp Minced Garlic
  • 1/4 Cup White Onion, Coarsely Chopped
  • 1 Jar (5 Oz) Fire Roasted Red Peppers
  • 8 Oz Sliced Chicken Breast
  • 1 1/2 Oz Sliced Salami
  • 1 Cup Frozen or Fresh Kale, Chopped
  • 0.25 Cup Organic Pizza Sauce (Or Any Other Low Carb Alternative)
  • 3/4 Ricotta Cheese
  • Grated Parmesan Cheese To Taste

Begin this recipe by adding your olive oil, garlic, onion and dry spices (Oregano, Basil, Lite Salt and Pepper) in a medium sized pan, or in this case, a Wok.  Turn your  stove on to a medium to medium low heat.  Allow the garlic and onions time to sautee until soft.  By adding the dry spices now you allow time for their flavor to dissipate in your oil.  Slice your chicken in to small chunks or cubes and add it to the wok once your onions are mostly soft.  Add 1 tbsp of red wine vinegar at this point.  Increase the temperature to medium-high and cover allowing the chicken to cook until no pink is seen.  Slice your salami and roasted red peppers thin and add to your pan.  Add your Kale at this time as well.  Mix well and cover until your greens are cooked.  They should appear wilted but not a slimy green mess.  Take the pan off the heat.  Place the ricotta cheese in spoonful sized dollops around the top of your stir fry, cover, and allow it a few minutes to melt.   You can lightly disturb the cheese with a spoon to work it into the ingredients as well.  Dish 1/4 of the recipe on serving plates and add a drizzle of your pizza sauce and garnish with grated Parmesan Cheese.  This is optional but highly recommended.  Enjoy!

1/4 Recipe:  267 Calories, 18.4 G Fat, 19.7 G Protein, 5.7 G Carbs, 0.6 G Fiber (5.1 G Net Carbs)