Recipe: Chocolate Brownies

choc-browniesIngredients:

Wet Ingredients:
  • 1 bar dark chocolate or Baker’s Unsweetened Chocolate Squares  (100 g/ 3.5 oz)
  • ¼ cup butter, extra virgin coconut oil (56 g/ 2 oz)
  • 3 large eggs
  • 1 large ripe avocado (200 g/ 7.1 oz)
  • ¼ cup coconut milk  (60 ml / 2 fl oz)
  • 15-20 drops Stevia extract (clear stevia or chocolate stevia)
Dry Ingredients:
  • 1 ½ cups almond flour (150 g/ 5.3 oz)
  • ¼ cup coconut flour (30 g/ 1.1 oz)
  • ½ cup cacao powder unsweetened (45 g/ 1.5 oz)
  • ¾ cup powdered Erythritol (120 g/ 4.2 oz)
  • 2 tsp  baking powder
  • ¼ – ½ tsp salt

Instructions:

  1. Preheat the oven to 350 F. Break the chocolate in pieces. Place a bowl over a pot of water and bring to boil. Keep on low heat and make sure the water doesn’t touch the bowl (or use a double boiler). Add the butter and let it melt, stirring occasionally.
  2. Whisk the eggs and add the stevia drops.
  3. Add Erythritol and process until well combined.
  4. Halve the avocado and remove the seed.
  5. Use a spoon and scoop the avocado flesh into a blender. Add coconut milk and pulse until smooth and creamy.
  6. Add the blended avocado into the egg mixture and process until well combined.
  7. Pour in the melted chocolate & butter and mix until creamy.
  8. Mix all the remaining dry ingredients: almond flour, coconut flour, cacao powder, baking powder and salt.
  9. Add the dry mixture into the mixer and process until well combined.
  10. Place the dough in a baking dish. Flatten with a spatula and transfer into the oven.
  11. Bake for 20-25 minutes or until set. Keep an eye on the brownie to prevent the top from burning.
  12. When done, remove from the oven and let it cool down on a cooling rack. When the brownie is hot, it will be crumbly. It will be easy to cut after it cools down.

 

Nutritional Information: (per Brownie): Calories: 169, Fat: 14.8g, Total Carbs: 7.3g, Fiber: 3.5g,

Net Carbs: 3.8g, Protein: 5.1g

Recipe: Almond Crackers

almond-crackersIngredients:

  • 30gm Almond Flour ( whole ground blanched almonds)
  • 20gm Macadamia Nuts, dry roasted with salt.
  • 15 grams Olive Oil
  • 15 grams Egg white – raw
  • 1/8th tsp. Salt

Instructions:

  1. Grind the Macadamia nuts finely in a blender
  2. Mix together all ingredients until dough becomes stiff.
  3. Line a cookie sheet pan with foil. Spread dough thin into an approximate 8 x 6 inch rectangle by patting dough flat with a spatula.
  4. Using a spatula, cut a grid into the dough to form approximately equal cracker squares.
  5. Bake at 325 degrees F for 10-12 minutes or until golden brown.

 

Nutritional Information: Per Cracker: Calories: 122. Fat: 10.3 gr. Net Carbs: 1 gr Fiber: 3.25 gr. Protein: 3.75 gr

Recipe: Garlic Spinach Artichoke Dip

spinach-artichoke-dipIngredients:

  • 1 can artichoke hearts
  • 1 package frozen chopped spinach (10 ounces)
  • 2 cups mayonnaise
  • 2 cups grated Parmesan cheese
  • 2 cloves garlic, crushed
  • Paprika

Instructions:

  1. Preheat the oven to 325°F.
  2. Drain and chop the artichoke hearts. Combine the spinach, mayonnaise, cheese, and garlic in a large casserole dish (a 6-cup dish is about right). Sprinkle with paprika.
  3. Bake for 50 to 60 minutes.

 

Nutritional Information: Calories: 140 Total Fat: 11.5g Saturated Fat: 7.0g Total Carbs: 5.6g Dietary Fiber: 2.2g Net Carb: 3.4g Protein: 4.8g

Recipe: Pumpkin Cheesecake with Caramel Sauce

pumpkin-cheesecakeIngredients:

Cheesecake:

  • 2 pounds cream cheese
  • 2 cups Splenda
  • 5 eggs
  • 3 tablespoons heavy cream
  • 1 cup of canned pumpkin
  • 1 teaspoon cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon nutmeg

Crust:

  • 1/4 cup pecans
  • 1 cup vanilla whey protein powder
  • 1/2 cup Stevia or Splenda
  • 1/2 cup melted grass fed butter

Caramel Sauce:

  • 24g heavy cream
  • 24g unsalted butter
  • 5g Truvia
  • pinch of salt

 

Instructions:

Cheesecake:

  1. Preheat oven to 375 °F.
  2. Mix everything together thoroughly with electric mixer. Fill a buttered 9″ springform pan.
  3. Bake cheesecake for 10 minutes. Reduce heat to 250°F and bake an additional hour.
  4. At the end of the hour remove the cake and run a knife around the edge of the pan.
  5. Return the cheesecake to the warm oven and let it sit until the oven cools (approximately another hour).

Crust:

  1. Chop pecans in food processor; add other ingredients, pulse to blend thoroughly.
  2. Pour into a 9″ x 13″ baking pan; press down to make firm so that it covers the bottom.
  3. Bake at 350°F for 15 minutes.

Caramel Sauce:

  1. Melt the butter in a small non-stick pan over medium low heat and let it cook until it is a light brown color.
  2. Add the cream, Truvia and salt to the butter and continue to whisk until it begins to feel sticky and the sauce has thickened. This should only take about 1 minute.
  3. Remove the pan from the heat and continue to stir until it has cooled slightly.
  4. Allow it to cool to room temperature for serving. If refrigerated, the sauce will harden.

 

Nutritional Information: Calories 232, Fat: 22 g, Total Carbohydrate 6 g, Dietary Fiber 0.0 g, Protein 4.9 g

 

Recipe: Turkey & Gravy

turkey-and-gravyIngredients:

  • 43g Chicken Broth, Imagine organic
  • 10g olive oil
  • 10g butter
  • 1g coconut flour
  • Pepper
  • 20g cooked turkey breast

Instructions:

  1. Heat the chicken broth, oil, butter and coconut flour (or xanthan gum) in an 8-inch non stick pan.
  2. Use a whisk to combine all of the ingredients. DO NOT add salt, it will have enough salt from the butter and broth.
  3. Continue to whisk the gravy while it simmers over medium heat. Let the liquid reduce by half.
  4. Pour the gravy into a small bowl and scrape the pan very well.
  5. Season with pepper.
  6. Serve with the turkey breast.

 

Nutritional Information: Per Serving Gravy: Calories: 129, Fat: 14, Carbohydrate: 1g, Dietary Fiber: 1g. Net Carbs: 0g

Recipe: Cauliflower Mac and Cheese

cauliflower-mac-and-cheeseIngredients:

  • 1/2 tsp Salt
  • 1 Head Cauliflower (diced in bite-size pieces)
  • 1 tsp Salted Butter
  • 1 Cup Heavy Cream
  • 2 oz. Dairy Free Cream Cheese
  • 1/2 tsp Dijon Mustard
  • ½ cup Grated Parmesan Cheese
  • 1/8 tsp Garlic Salt,
  • 1/8 tsp Onion Granules
  • 1/8 tsp Chili Powder

Instructions:

  1. Preheat oven to 375 degrees
  2. Grease a casserole or baking dish with butter
  3. Boil or steam cauliflower until slightly tender, about 5 minutes
  4. Drain the cauliflower and shake off excess water with a fine mesh strainer
  5. Transfer the cauliflower to the casserole and set aside
  6. Bring cream to a simmer in a saucepan, then whisk in the cream cheese and mustard until combined
  7. Incorporate 1 cup of the cheese, and seasonings and whisk just until the cheese melts, about 1 to 2 minutes
  8. Remove from heat, pour over the cauliflower, and stir to combine
  9. Top with the remaining 1/2 cup cheese and bake until browned, about 18 minutes
  10. Serve your Keto mac n cheese hot with a green salad or buttered vegetables

 

Nutritional Information: Servings: 4, Fat:18g , Total Carbohydrates:9g, Fiber:4g, Protein:11g

Recipe: Thanksgiving Stuffing

thanks-stuffingIngredients:

Bread:

  • 8g raw egg, mixed well
  • 6g olive oil
  • 4g water
  • 3g coconut flour
  • 1g psyllium husks, whole or powdered
  • 0.2g baking powder
  • 0.2g baking soda
  • pinch of salt

Mixture:

  • 5g diced onions
  • 7g diced celery
  • 3.5g butter
  • 10g chicken broth
  • Pinch of sage
  • Pinch of Herbs de Provence
  • salt/ pepper

Instructions:

Bread:

  1. Mix all of the Bread ingredients together very well.
  2. Place the dough in the shape of a roll on a piece of parchment paper and bake in a preheated 300 degree oven for 15 minutes.
  3. Once the roll is baked, cut it into small cubes.

Mixture:

  1. In a small non stick pan, sauté the onions, celery in the butter.
  2. Add the herbs, salt and pepper. Stir to combine.
  3. Add the bread cubes and chicken broth to the celery and onion mixture and let the bread absorb all of the broth.
  4. Scrape all of the stuffing into a small ramekin that has been lightly oiled.
  5. Bake for 15 minutes at 350 degrees.

Nutritional Information: Per Serving: Calories:295, Total fat:23.8g, Carbohydrate:5g Total dietary fiber:1g Protein:5g

Recipe: Sirloin Tip Roast with Bacon

Yield: 4 servings

Ingredients

  • 3 pounds tied sirloin tip roast
  • 1/2 teaspoon dried thyme leaves
  • 2 cloves garlic, slivered
  • 6 slices bacon
  • 2 tablespoons Dijon mustard

Instructions

  1. Bone and tie the beef roast.
  2. Cut slits into the roast and insert the slivered garlic, placing the pieces evenly around the roast.
  3. Rub the roast with 1 tablespoon of the mustard, and sprinkle it with the thyme.
  4. Place the roast on a roasting rack.
  5. Top the roast with the bacon, with the ends covering the sides.
  6. Insert a meat thermometer into the thickest portion of the meat and roast at 325F until the thermometer registers 145F for rare, or 160F for medium to well−done.
  7. Transfer the meat to a serving board or platter. Remove the bacon and string, then replace the bacon.
  8. Pour the pan drippings into a small skillet and whisk in the remaining mustard.
  9. Heat to boiling. Continue boiling until the drippings are shiny and thickened.
  10. Spoon the sauce over the roast and slice it.

Nutritional Information: Per Serving: Calories: 62, Protein: 3 g, Tot Fat: 5 g, Carb 1g, Fiber: 0 g, Net Carbs: 1 g.

Source: e-cookbooks.net

Recipe: Pork Medallions Dijon

porkMakes 4 servings.

Ingredients

  • 1 package pork tenderloins (cut into 1/2″ thick rounds)
  • 2 Tablespoons butter or olive oil
  • 1/4 cup sliced shallots
  • 4 Tablespoons heavy cream
  • 1/3 cup chicken broth
  • 3 Tablespoons capers, drained
  • 2 Tablespoons coarse grained Dijon mustard

Instructions

  1. Using a meat mallet or rolling pin, flatten pork rounds slightly to scant 1/2″ thickness.
  2. Sprinkle w/salt & pepper.
  3. Sauté in butter or olive oil until brown and cooked through, about 2 minutes per side.
  4. Transfer pork to a plate.
  5. Add shallots to skillet and stir 1 minute.
  6. Add chicken broth and cream.
  7. Boil until sauce is thick enough to coat a spoon, stirring up browned bits, about 3−5 minutes.
  8. Mix in capers and mustard. Return pork to sauce. Simmer to heat through.

Nutritional Information: 4 carbs per serving

Source: e-cookbooks.net

Recipe: Flank Steak with Sun Butter Sauce

flank-steakTo serve, slice thin across the grain. Serve sauce in a small bowl beside meat dish. Serve with peppered vegetables for a complete meal.

Yield: 8 servings

Ingredients

  • 3 pound flank steak, trimmed of fat
  • 1/4 teaspoon crushed red pepper
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 2 teaspoons soy sauce
  • 1/4 cup Sun butter
  • 1/4 teaspoon garlic powder
  • 1 tablespoon rice wine vinegar
  • 1/4 teaspoon black pepper

Instructions

  1. Preheat broiler. Place steak on rack set in broiler pan.
  2. Brush top side with the 1 tablespoon soy sauce.
  3. Season with black pepper; set aside in a small saucepan, stir together the red pepper, oil and garlic powder.
  4. Heat on medium for 1 minute.
  5. Add sun butter, rice wine vinegar and the 1 teaspoon soy sauce with 1/2 cup water.
  6. Cook until smooth, stirring constantly, for 2 minutes. Keep sauce warm.
  7. Broil steak 3 inches from heat for about 7 minutes.
  8. Turnover, brushing with remaining soy sauce and seasoning with black pepper.
  9. Broil for 7 minutes more. More time will be needed if you want steak well done.
  10. Let stand for 5 minutes before slicing.

Nutritional Information: Per Serving:  Calories: 419, Protein: 49 g, Tot Fat: 23g, Carb: 2g, Fiber: 1g.

 

Source: e-cookbooks.net