Low Carb Broccoli Slaw

When my wife first showed me the package of “Broccoli Slaw” she picked up from the store I wasn’t sure what it would taste like.  After all it’s coleslaw but made with broccoli stems – not cabbage.  We used this recipe for coleslaw dressing and combined the two.  The result was incredibly easy and very tasty!  This is an excellent side dish for Low Carb Breaded Fish.

Broccoli Slaw

  • Servings: 4
  • Difficulty: Easy
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  • One 16 Oz Package Dole Broccoli Slaw Mix (You can substitute regular old coleslaw mix if you prefer.)
  • 1/4 Cup Thin Sliced Onion (We experimented with green onions and it was great too!)
  • 1/3 Cup Splenda Sugar Substitute
  • 1/2 Tsp Salt
  • 1/8 Tsp Black Pepper
  • 1/2 Tsp Celery Seed
  • 1/2 Cup Mayonaisse
  • 1/2 Cup Heavy Whipping Cream
  • 1 1/2 Tbsp White Vinegar
  • 2 1/2 Tbsp Lemon Juice

Mix the slaw mix and onions in a large bowl and set aside.  Mix the rest of the ingredients thoroughly in a separate bowl.  Pour the liquid ingredients over the slaw mixture and gently mix together.  Chill for several hours and enjoy!

One Fourth of Recipe:  308 Calories, 30g Fat, 2.3g Protein, 7.9g Carbs, 3.3g Fiber, 4.6g Net Carbs

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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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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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Keto Tuscano Soup

With the snow coming down outside it’s time for a hearty recipe that warms you up from the inside out.  In my opinion the best foods to eat when the temperature drops below freezing are soups!  This recipe combines spinach and sausage in an Italian inspired recipe that is filling and delicious.  This recipe is adapted from LINDA’S LOW CARB MENUS & RECIPES.

Keto Tuscano Soup

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  • 1 lb Italian Sausage
  • 1 Small White Onion, Diced (2.5 Oz)
  • 2 Cloves Garlic, Minced
  • 3 Cups Chicken Broth
  • 10 Oz Frozen Chopped Spinach, Thawed
  • 1/2 Cup Heavy Whipping Cream
  • Morton Lite Salt and Pepper to taste
  • Grated Parmesan Cheese

Remove the sausage from its casings, if necessary.  We use the kind of sausage that comes in a single package like Jimmy Dean.  Brown the sausage in a 4-Quart Soup Pot with Lid along with the onion and garlic.  You can drain fat if you desire but I feel it adds flavor and keeps the fat content of this soup higher.  Add the broth and drained spinach and bring to a boil.  Cover and simmer about 30 minutes. Add the cream and simmer a few minutes until the cream is heated.  Season to taste.  Sprinkle a little parmesan cheese over each serving.

This soup is delicious as a meal or as a side dish.  The calorie content is a bit higher than your traditional canned soups so keep that in mind as you track your macros.  Enjoy!

Per 3/4 Cup Serving: 366 Calories, 32g Fat, 15g Protein, 4g Carbohydrate, 2g Dietary Fiber, 2g Net Carbs

Garlic Mashed Cauliflower

Hello again!  It’s been awhile since I’ve updated any new recipes.  Life always seems to get in the way like that.  Soccer, crazy busy work schedules and traveling have taken up a large portion of our summer!  I wanted to get started again by throwing up a really simple recipe that tastes amazing!

Mashed potatoes are one of those foods that goes so well with any meat.  So naturally someone somewhere came up with a keto variation as a substitute.  (Those keto folks sure are inventive!)  Garlic Mashed Cauliflower is a great side dish!  Check it out!

Garlic Mashed Cauliflower

  • Servings: Varies
  • Difficulty: Easy
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  • One Head of Cauliflower cut in to Florets
  • 1 Tablespoon of Olive Oil
  • One Clove Garlic, smashed
  • 1/4 Cup Grated Parmesan Cheese
  • 1 Tablespoon Cream Cheese
  • 1/2 Teaspoon Salt (Or Morton’s Lite Salt.  You may have to add more.)
  • 1/8 Teaspoon Ground Black Pepper

First you need to steam your cauliflower.  There are many ways to do this but for us the simplest is to place the cauliflower into a medium pan with an inch of water, cover with a lid and simmer on medium low for around 10 minutes or until tender.  Drain well.

While the cauliflower is steaming place your olive oil in a small skillet over medium heat.  Add your smashed garlic and cook it, stirring often, until it is tender.  This takes about 2 minutes.

Transfer half the cauliflower to a food processor (We love our Ninja Professional Blender), cover and blend on high.  Add the remaining cauliflower a little at a time until they are creamy.  Blend in garlic/olive oil, parmesan cheese, cream cheese, salt, and black pepper.  It’s simple and delicious and we love it!  Enjoy!