Low Carb Cloud Bread

In my search for the perfect Keto friendly bread I’ve tried many recipes.  I came across cloud bread on another site awhile back and decided to try it out.  Cloud bread has been been a staple of Keto dieters online for many years so I felt it needed to be tried.  This recipe is very simple in that it only requires four ingredients.  Odds are you already have them on hand and these can be whipped up tonight!

The flavor has a mild egg flavor which makes sense since they’re almost all egg but this makes them a wonderful addition to the breakfast menu.  They’re best served warm from the oven with butter or sugar free jelly.  Cloud bread stores well in the refrigerator for up to 7 days.  To reheat them place them in the toaster on low to medium and watch them closely.  I’ve noticed when they start to singe they begin to smell strongly of egg so that’s your cue that they’re done!

Low Carb Keto Cloud Bread

  • Servings: 12
  • Difficulty: Easy
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⦁    3 Eggs
⦁    3 Tbsp Cream Cheese (At Room Temperature)
⦁    1/4 Tsp Baking Powder
⦁    Pinch of Salt to Taste
⦁    Garlic, Rosemary, Pepper or Any Other Spices (Optional)

Preheat your oven to 300 degrees Fahrenheit.  A silpat (I love these! Artisan Silicone Baking Mat) on a cookie sheet is helpful when baking this recipe.  Otherwise spray your cooking sheet with non stick cooking spray in preparation for later.  While your oven is heating separate your eggs.  Place the whites in one bowl and the yolks in another.  Choose a larger bowl for your egg whites as you will need the room later on.

First mix the egg yolks, cream cheese and salt in one bowl until smooth.  Add the baking powder to the larger bowl containing the egg whites and whip with a hand mixer (Turbo is good. More power. KitchenAid 7-Speed Hand Mixer) until the eggs form stiff peaks.  This may take 5-10 minutes but be patient.  The key to this recipe is the amount of air contained in the egg whites that gives it that light and fluffy texture.  No pressure here but once you’re done whipping the egg whites it’s essential to perform the rest of the recipe quickly as the mixture will begin to melt.  Take a silicone spatula and quickly but GENTLY fold the yolk mixture into the whipped whites mixture.  It is crucial during this step to stir  them only as much as needed to blend the two mixtures completely without working the air out of it.

img_4138-1Spoon the mixture into 12 even rounds on your silpat/cooking sheet.  If you want at this step sprinkle your favorite spices over the top of your future breads.

img_4140Place on the middle rack of your oven and bake for 18-20 minutes at 300 degrees Fahrenheit.  They will start to brown slightly at this point.  Next set your oven to broil and let the oven further brown the tops of your cloud breads.  Watch them carefully!  Burnt cloud bread isn’t very tasty.

1 Cloud Bread:  35 Calories, 2.7g Fat, 1.9g Protein, 0.3g Carbs, 0g Fiber, 0.3g Net Carbs

Adapted from The Big Apple Mama.

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Low Carb Breaded Fish

It’s that time of the year again!  Fish Fry’s are being held in every church and fire hall in the area.  Being keto doesn’t mean you have to miss out!  There are amazing ways to fry up breaded fish at home that are sure to satisfy that craving.

Low Carb Breaded Fish

  • Servings: Varies
  • Difficulty: Easy
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  • 2-4 Cod Fillets (Fresh or Frozen)
  • 1/2 Cup Almond Flour
  • 2 Oz Crushed Plain Pork Rinds
  • 2 Eggs
  • 1/2 Tbsp seasoning of your choice
  • Cooking oil or Deep Fryer. (Best purchase I’ve ever made. Farberware 4-Liter Deep Fryer.)

Preheat your deep fryer to 375 or prepare cooking oil in a large skillet by heating it on high.  Start by crushing your pork rinds into a fine powder.  We accomplished this by placing them in a gallon plastic bag and rolling our fists over the bag.  Add your seasoning to the crushed pork rinds in the bag.  We used a belgian style wheat ale seasoning which gave the fish a wonderful citrus flavor. (McCormick Grill Mates Belgian-Style White Ale Seasoning)

Status: Crushed

Whisk two eggs in bowl for an egg wash and pour your almond flour onto a plate.  Take a cod fillet and press it into the almond flour.  This works best if the fillet is damp but not soaking wet.  Next place the fillet in the egg wash making sure to completely wet it without knocking the almond flour off.  Finally place it into the bag of crushed pork rinds and gently shake it up to completely cover the fish.  Fry the breaded fish for 8-9 minutes or until the internal temp has reached 145 degrees as measured by a reliable meat thermometer.  Serve hot and enjoy!

Nutritional Info:  Varies

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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

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

 

 

How to Cook a Perfect Hard-boiled Egg

The ketogenic way of eating includes a lot of eggs.  Having a perfectly cooked hard-boiled egg can make or break your planned meal!  So as a helpful hint I’m going to tell you have to make your hard-boiled eggs perfect the way YOU want them!

Perfect Hard Boiled Eggs

  • Servings: 6
  • Difficulty: Easy
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  • 6 Uncooked Eggs, Cold from the refrigerator
  • Medium Pot
  • Cold Water
  • Ice (Optional)

The trick to the perfect hard-boiled egg is starting off with cold water and ending with cold water.  Place your 6 eggs in your empty pot and cover them with cold water from the faucet.  There should be at least one inch of water above the eggs in your pot.  Place your pot on the stove and set to high heat.  Bring the water to a full rolling boil.  As soon as the water has come to a full rolling boil take the pot off the heat and cover with a tight-fitting lid.  This will keep the heat in and continue to cook the eggs.  Here is where you decide how you want your eggs cooked.  Set your Owlet Kitchen Timer to match your desired egg consistency to the list below.

  • For runny soft-boiled eggs (barely set whites): 3 minutes
  • For slightly runny soft-boiled eggs: 4 minutes
  • For custardy yet firm soft-boiled eggs: 6 minutes
  • For firm yet still creamy hard-boiled eggs: 10 minutes
  • For very firm hard-boiled eggs: 15 minutes

When the timer is up stop the cooking process by placing your pot under the faucet and running cold tap water over them.  You can speed the process up by adding ice to the pot after you’ve run cold water for a few minutes.  You can store the whole unpeeled eggs in the fridge for up to one week after cooking.  We cook enough to satisfy a weeks needs at a time so we always have a quick egg salad meal option.  All that’s left to do is crack, peel and eat!  Enjoy!

Side note:  I feel like this is a good place to add that eggs are not a carb-less food.  Eggs contain the natural sugars essential to the development of chicks.  Many ketogenic dieters don’t understand that and as a result eat more eggs and don’t count those carbs.  Over consumption of eggs might be a contributing factor to some weight loss stalls.

1 50 g Egg:  78 Calories, 5 g Fat, 6 g Protein, 0.6 g Carbs

Bunless Keto Burgers

Life has been hectic around here the last few weeks with soccer, work and summer yard work starting up.  Having little to no time to plan or cook a meal we’ve had to resort to shaking up old pre-keto favorites and making them low carb!

Summer time around this house means cooking on the grill! We have a Char-Griller 5050 Duo Gas-and-Charcoal Grill and it gets a workout every summer! We fired it up for the first time the other day to make Bunless Keto Burgers.  This isn’t exactly rocket science.  It’s just a burger without a bun!

Bunless Keto Burgers

  • Servings: 4
  • Difficulty: Easy
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  • 1 lb 70/30 Ground Beef Divided Into Four 4 Oz Patties
  • Morton Lite Salt and Pepper To Taste
  • Your Favorite Keto Friendly Toppings!  (Picture is 1 Oz Swiss Cheese, 2 Strips of Crisp Bacon, A Few White Onion Slices, Yellow Mustard and Mayonnaise)

Fire that grill up to medium heat and start cooking!  I generally keep the burgers on one side for 4-6 minutes depending on how thick the patty is.  Once the burgers are charred to your taste and heated on the inside to a minimum of 160 degrees (Food poisoning is bad, mmkay?  Check it with a thermometer!) you’re ready to dress your burger how you like!  No bun?  No problem!  All the flavor of our favorite fast summer time meal with none of the carbs.  Enjoy!