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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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)

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

Simple Keto Pan Pizza

We’ve explored different keto friendly pizzas here at The Bacon Monologues and each has different qualities that make them appealing.  Keto Snack Pizzas have a thin and light crunch crust thanks to the tortilla crust.  The Almost Real Crust Keto Pizza is a full sized pizza with a nice doughy crust that is a great dinner option.  Both are great options for different occasions.  Sometimes you want a simple and filling option for one person.  That’s where the Simple Keto Pan Pizza comes in to play.  The crust is thick and fluffy like a personal pan pizza.  Check it out!

Simple Keto Pan Pizza

  • Servings: 1
  • Difficulty: Easy
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Crust Ingredients:

  • Two Large Eggs
  • Two Tbsp Grated Parmesan Cheese
  • One Heaping Tbsp Unflavored Psyllium Husk
  • One Tbsp Water
  • Lite Salt to Taste
  • One Tbsp Olive Oil

Toppings:

  • One Serving (1/4 Cup) Shredded Mozzarella Cheese
  • One Serving (1/4 Cup) Low Carb Pizza Sauce (Rao’s Homemade Marinara Sauce is a good choice.)
  • Anything else!  (Mushrooms, Pepperoni, Sausage Etc…)

Start by heating a tablespoon of olive oil in a small skillet to medium high heat.  Using an immersion hand blender mix your eggs, water, parmesan cheese, psyllium husk and salt very well.  You want to lift the immersion blender in and out of the mixture to blend some air into it.  This will help your crust be fluffier.  Remember the more bubbles the better!  It also helps to mix your “dough” in a container with high sides so you don’t make a mess.  Once the mixture is well blended pour it into your preheated skillet and try to spread it around in a nice circle.  This will be a little difficult because the psyllium husk rapidly absorbs the water and will thicken rather quickly.  I use a rubber spatula coated with a little cooking spray to accomplish this.  Cook for roughly 3 minutes each side or until it’s golden brown.

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Now set your oven to broil.  If your skillet is oven safe you can leave your crust in it.  If not transfer your crust to a pizza stone or a pan.  Place your pizza sauce, cheese and toppings on your crust.  Place it in the oven and watch closely.  Within 5 minutes or so your cheese will begin to bubble and you’re done!  Total time for this recipe is 10-12 minutes and it’s delicious!  Enjoy!

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Lasagna Meatballs

I’ve had a craving for something Italian for the past few days that I couldn’t not get rid of no matter what I ate.  Then it hit me!  Lasagna Meatballs!  I love this recipe.  There is something so satisfying about the tender baked meat balls combined with the flavorful marinara that really hits the spot.  It’s a two step recipe so it takes a little more time to make but it is worth it!  Check it out!

Lasagna Meatballs

  • Servings: 4-8
  • Difficulty: Moderate
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For the meatballs:

  • 1 Pound Sweet or Hot Italian Sausage (We use sweet)
  • 1 Pound Ground Beef
  • 1/3 Cup Almond Flour
  • 2 Eggs
  • 1 Tbsp Dried Parsley
  • 1 Tsp Lite Salt
  • 1/4 Tsp Red Pepper Flakes
  • 1/2 Tsp Onion Powder
  • 1/2 Tsp Garlic Powder
  • 1/4 Tsp Dried Oregano
  • 1/4 Cup Grated Parmesan Cheese

Everything else:

  • 2 Cups Garlic Basil Marinara (Follow link for recipe)
  • 1 1/2 Cups Whole Milk Mozzarella Cheese
  • 1 Cup Whole Milk Ricotta Cheese

Preheat your oven to 375 degrees.  To start making the meatballs combine all the ingredients on the meatballs list in a bowl and mix well.  Form the meat into approximately 32 one ounce meatballs.  (They’ll be about 1 1/2 inches in diameter.)  Put the meatballs on a foil (or you can use a silpat) lined baking sheet.  Bake for 15 minutes.

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Once the meatballs are cooked place them in a 13’x9′ casserole baking dish in a single layer.  Pour half of the garlic basil marina over the meatballs.  Spread the ricotta cheese evenly across the top of your meatballs.  Do this one small spoonful at a time so there is enough to cover them evenly.  Then pour the other half of your marinara over the top of the ricotta.  Sprinkle the mozzarella cheese over the top.

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Is your oven still set for 375?  Good.  Place your dish in the oven and continue to bake for another 30 minutes.  Allow to cool for 5 minutes before serving.  Enjoy!

8 Servings of 4 Meatballs:  494 Calories, 39 g Fat, 31 g Protein, 4 g Net Carbs

Recipe originally appeared on http://www.ibreatheimhungry.com

 

 

Perfectly Melted Cheese

gruyere

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!

Keto Snack Pizzas

Sometimes you want a snack.  Sometimes you want pizza.  Sometimes you want pizza as a snack.  Keto snack pizzas are fast, easy and hit the spot when the pizza cravings hit!  Made with the ever versatile Mama Lupe Low Carb Tortillas (We just used them as chips!)  these pizzas are done in just 10 minutes!  While the “crust” doesn’t get as crispy as a thin crust pizza this reminds me of a sloppy New York style slice.  You have to support it with two hands to eat it!

Keto Snack Pizzas

  • Servings: 1
  • Difficulty: Easy
  • Print

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  • 1 Mama Lupe Low Carb Tortillas
  • 1/8 Cup Garlic Basil Marinara Sauce or your favorite low carb pizza sauce.  (I used 1/4 Cup in the pizza pictured.  Makes a sloppier pizza but I love my sauce!)
  • 1/4 Cup Shredded Mozzarella
  • Any additional pizza toppings like pepperoni, sausage, grated parmesan or bacon!.

Preheat the over to 350 degrees.  Lightly coat a baking pan with olive oil or other non stick spray.  (Even better if you have a pizza stone.  It will make your tortilla crispier!)  Place your tortilla on the pan and evenly spread your marinara sauce and mozzarella cheese on top.  Place in the oven once it’s heated for 8 minutes depending on your oven.  Then set your oven to broil to finish melting and browning the cheese.  Watch it closely so it doesn’t burn!  Allow a minute to cool before cutting and eating.  Enjoy!

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One Pizza with 1/4 Cup Sauce:  170 Calories, 11 g Fat, 11 g Protein, 6 g Net Carbs