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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Perfectly Melted Cheese

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I like to get creative with recipes and substitute many ingredients to make new flavors.  I recently found however that I struggled with melting hard aged cheeses while experimenting.  Asiago, parmesan, and gruyère don’t melt as well as softer cheeses and often you get a lumpy greasy mess.  This is where we borrow a technique from molecular gastronomy.  Add Food Grade Sodium Citrate.

Sodium citrate is considered an emulsifying salt.  Basically it’s an additive that reduces the cheese’s acidity, makes the proteins in the cheese more soluble, and prevents it from separating into a greasy mess.  It creates a smooth, creamy texture that will never “break.”

Perfectly Melted Cheese Dip

  • Servings: Varies
  • Difficulty: Moderate
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First bring your cold water to a simmer in a pot large enough to hold your cheese.  Add your sodium citrate to the water and allow it to dissolve.  Once that’s dissolved start adding your cheese a little at a time and blending into your water with an immersion hand blender.  You’ll want to serve your cheese immediately after it’s all melted.  Enjoy!

Brussel Sprouts Alfredo with Bacon

We typically make too many vegetables when we make them.  We always encourage our children to eat them but it seems like we always overestimate how much they’ll actually consume.  So invariably we will always have a Tupperware container of something green in the fridge that they didn’t eat.  Tonight’s quick recipe incorporates our leftover vegetables (and sauce from last nights chicken alfredo) spiced up a bit.

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  • Approximately 1 Serving Brussel Sprouts
  • One Serving Alfredo Sauce
  • 2 Slices Bacon
  • Salt and Pepper to Taste.

Chop your bacon up into 1/4 inch pieces and place in a small skillet.  Cook the bacon medium heat until it’s browned and crisp.  Pour one serving of your leftover alfredo sauce over you brussel sprouts.  Reheat your brussel sprouts in the microwave until hot.  Stir your bacon pieces into the alfredo and brussel sprout mixture and add salt and pepper to taste.  It’s quick, simple and makes use of some of those leftovers!  Enjoy!

Keto Fruit Yogurt

Everyone I start on keto always asks the same question eventually.  Can I have fruit?  I always give them the run around because fruit generally isn’t an acceptable keto food item…except for berries.  Certain berries are low enough in sugar that in small amounts will fit nicely into your macros.  This is why we (and by we I mean my wife!) came up with this recipe.  It satisfies even the discerning sweet tooth!  Check it out.

Keto Fruit Yogurt

  • Servings: 1
  • Difficulty: Easy
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First you will need to measure out 100 grams of your favorite keto friendly berry.  My wife chose strawberries but you can use blueberries (Slightly higher carb count.) or blackberries (Which has less carbs and are the best choice!) as well.  Add your fruit to a food processor like this one.  Then add your heavy whipping cream.  Blend them together until they reach a yogurt like consistency.  Then add your EZ-Sweetz Liquid Sweetener.  Add just a couple drops at first and taste it.  Add more if you desire.  Divide into two portions, refrigerate for half an hour and enjoy!

One Half of Recipe:  216 Calories, 20 g Fat, 0.5 g Protein, 3 g Net Carbs

 

Whipped Chocolate Pudding, aka, “Fluff”

If you miss the sweets on keto you’re not alone.  There are many meals where I wish I had something nice and tasty for dessert!  This recipe is simple to make and truly decadent tasting!  I present to you my whipped chocolate pudding!  It’s creamy, it’s fluffy and you’ll want to eat it all.  This is an EXCELLENT fat bomb recipe.

  • Servings: 4-8
  • Difficulty: Easy
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This recipe is incredibly easy.  First you empty 2 cups of heavy whipping cream into a large bowl.  Then you add 2 drops EZ-Sweetz Liquid Sweetener and your pudding mix.  Mix thoroughly with a blender.  A lower speed on your blender will result in more of a pudding like texture.  I like mine whipped at high speed until it stiffens up.  This makes the texture like a dense mousse.  Refrigerate for 30 minutes and you’ll be in chocolate heaven!  You can serve with a serving of Reddi Whip topping on top if you don’t care about 1 extra carb!  Enjoy!

8 Servings, 212 Cal, 20 g Fat, 3 g Carbohydrates, 0 g Protein

A new take on bulletproof coffee… Coconut Chocolate Dark Roast Coffee

Coconut Chocolate Dark Roast Coffee

  • Servings: 1
  • Difficulty: Easy
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As I have progressed along the path of weight loss and ketogenic eating I’ve had to reconfigure my macros here and there to insure that I’m consuming enough protein to preserve my lean body mass.  As my protein needs have gone up I’ve had a hard time adjusting my intake to match.  My take on the traditional bullet proof coffee was adapted to meet increased protein needs.  Here is how I make my high protein version.

The recipe is really simple.  Prepare yourself a cup of coffee.  Once cooled a little place the coffee, a serving of protein powder, one tablespoon of coconut oil and one serving of the fitness fiber in the smoothie cups that come with the blender.  Blend it until really smooth and foamy.  The flavor is rich and decadent like you’re eating a coffee flavored Mounds Bar.  I make this every morning to start my day off with some healthy fats (MCTs), protein and caffeine.  This usually holds me until lunch time!  Enjoy!