Tag: Atkins

Keto Bread Recipe (Coconut Flour OR Almond Flour)

Keto Bread Recipe (Coconut Flour OR Almond Flour)

If you have been hesitating to switch to eating Keto or any other Low-Carb way of eating because you love bread, now you have no excuse! You can actually make tasty loaves of Keto Bread at home, and they are super easy to bake. Here […]

Keto Pork Belly Fried Rice Recipe

Keto Pork Belly Fried Rice Recipe

Ever since I saw Costco selling fresh Pork Belly I have been intrigued to give it a shot in some sort of recipe. At first I was thinking that it would be good to put it out on the grill or even the smoker, but […]

Keto Cinnamon Roll Recipe

Keto Cinnamon Roll Recipe

This Keto Cinnamon Roll Recipe is something to make on the weekends for breakfast or as a dessert when you are really feeling like having something special. Each frosted cinnamon roll is only 3 to 4 Net Carbs each, which means that you might feel tempted to eat a few of them, but they are more filling than they look. The dough is dense and filling, and there’s plenty of frosting here to go around in this recipe. No more getting charged for extra at the mall.

The level of effort that goes into making these is moderate, but totally doable. You have to think of breaking down the process into three steps. First the Dough, then the Filling, then the Frosting. Just read the recipe and go step by step, no need to rush. Also, don’t make the filling before you take the dough out of the fridge, as it will harden up quickly. If it does, just put it in a microwave safe container and heat it up in the microwave to make it fluid again.

There are 3 different types of Monkfruit Sweetener being used in this recipe, but in an absolute pinch you COULD get by with just the basic Monkfruit Sweetener, but the other two types definitely serve their purpose. The Lakanto Golden Monkfruit Sweetener is their version of a light brown sugar, and you really need that in the filling to complement the cinnamon. The Powdered Monkfruit Sweetener is a must have if you want your frosting to come out creamy and smooth. If you do choose to just use granular sweetener in the frosting it will be a little bit gritty (you could get by this a little by warming the frosting up a tiny bit right before serving if needed)

Keto Cinnamon Rolls Closeup Wide

 



KETO CINNAMON ROLL RECIPE

Ease of Preparation: MODERATE

Prep Time: 40 Minutes

Cooking Time: 30 Minutes

Total Time: 70 Minutes

Keto Cinnamon Roll Nutrition LabelIngredients:

 





Instructions:

  1. In a Large Microwave-Safe Mixing Bowl place 2 Cups Shredded Mozzarella Cheese and 3 Ounces of Softened Cream Cheese.
  2. Place mixture in Microwave for about 60 seconds. Remove and stir, and return to the microwave for an additional 30-45 seconds.
  3. Stir the mixture together well, and then add 1/2 Cup Coconut Flour, 1 TSP Vanilla Extract, Xanthan Gum, 1/4 Cup Monkfruit Sweetener, and 2 Eggs. Stir together well or knead with hands until well mixed.
  4. Add remaining Mozzarella Cheese and return to microwave for 30-45 seconds, and remove and stir again.
  5. Wrap this dough in plastic wrap and place in the refrigerator for 30-40 minutes to firm up.
  6. Remove the dough from the refrigerator, and set on the counter.
  7. In a Small Mixing Bowl combing the Golden Monkfruit Sweetener, Cinnamon, and Melted Butter.
  8. Place the Dough onto a large sheet of Parchment Paper and fold half of the Parchment Paper on top of the dough so that you can flatten it out by hand or rolling pin without it sticking to everything. After you have rolled the dougn into roughly a large square sheet, brush or spread the cinnamon mixture across the entire surface of the dough.
  9. Roll the dough carefully, using the parchment paper to assist you with rolling it evenly.
  10. Cut the dough into 9 equal thickness pieces and place into a square baking dish lined with Parchment Paper (This will prevent them from sticking to the pan)
  11. Bake in the oven at 375*F for about 25-30 minutes, or until Golden Brown on top. Cooking times will vary with altitude and humidity, etc.
  12. To make the frosting, combine the remaining Cream Cheese, Butter, Lemon Juice, Vanilla Extract and Powdered Monkfruit Sweetener and mix for a few minutes with a hand mixer until well blended.
  13. Remove the Cinnamon Roll tray from the oven after cooking and place on the counter to cool for at least 10 minutes before icing the Cinnamon Roll.
  14. Serve Warm, and reheat if necessary to soften later.

SPECIAL NOTE: These taste really good without the frosting too, so if you want to cut down on prep work, calories, cost or whatever you could choose to just make the cinnamon rolls by the selves, and or jut put some butter on top of them instead.




Keto Taco Dip Recipe

Keto Taco Dip Recipe

Here is a Keto Taco Dip Recipe that you can make at home, bring to potlucks, or serve as a snack or appetizer for a Tailgate Party. Your friends who don’t eat Keto will enjoy this too, and you can dip the cheese chips in […]

Keto Pickle Popper Recipe

Keto Pickle Popper Recipe

With Football Season upon us, and epic tailgating parties and potlucks an eventuality you will want to make this recipe more than once this year. This Keto-friendly Pickle Popper Recipe will be a hit at the party, even among your non-Keto friends and family. This […]

Keto Mongolian Beef Recipe

Keto Mongolian Beef Recipe

Some fans had asked me if I could make a Mongolian Beef Recipe that was not only Keto-friendly, but delicious. This might seem like a tricky task to pull off, but it was actually very easy in the end. There were a few key substitutions that had to be made to alter the traditional recipes found online to make them low carb enough for our enjoyment, yet still sweet and tasty.

Usually this dish calls for Dark Brown Sugar in the sauce to sweeten it and to make it more of a glaze that sticks to the beef. I opted for the next best thing in my pantry, which is the Lakanto Golden Monkfruit Sweetener, which is like a Light Brown Sugar alternative that is non-glycemic and completely Keto-friendly. You can use other keto-friendly sweeteners if you want, but make sure they are a brown sugar alternative and not just a plain sugar flavored sweetener.

Additionally, this dish traditionally uses Soy Sauce, which is also not keto-friendly, nor low carb enough. Bragg makes a Liquid Amino that is soy-based, but has the inflammatory ingredients removed from it that would normally render soy products not keto-friendly, plus it is also much lower in carbohydrates than Soy Sauce. If you prefer you can opt to use Coconut Aminos instead, but you will want to add an extra TBSP or two of that if you do compared to the stronger flavored Liquid Aminos I used.

Traditional Mongolian Beef is also typically coated in Corn Starch, which we switched out in this recipe for Coconut Flour. You could get by without coating the Beef, but it does come in handy in the pan later to help thicken the sauce a little bit too. We also swapped out the usual canola oil for a keto-friendly and healthier alternative of Chosen Foods Avocado Oil, which also happens to handle the high heat used in the skillet for this dish without smoking or risking any fires.

Aside from that, the rest of the dish pretty much goes together just like the real deal. You could opt to leave all of the sweetener out if you want to, but then it would taste more like a plain beef stir fry I suppose.

Keto Mongolian Beef Recipe Wide

 



KETO MONGOLIAN BEEF RECIPE

Ease of Preparation: Moderate

Prep Time: 15 Minutes

Cooking Time: 20 Minutes

Total Time: 35 Minutes

Keto Mongolian Beef Recipe Nutrition FactsIngredients:

 





Instructions:

  1. Chop up the Head of Cauliflower into smaller pieces and discard most of the large stem pieces.
  2. Place Cauliflower into a Food Processor and pulse until the cauliflower is roughly the size of grains of rice. Set Aside for now.
  3. Cut Flank Steak into 1/4 thick strips no longer than 2-3 inches in length. Place into Gallon size Storage Bag and add 2 TBSP of Coconut Flour to it and shake around until evenly coated.
  4. In a Large Cast Iron Skillet or Seasoned Wok heat up a couple TBSP of Avocado Oil, and add in the Cauliflower. Cook for approximately 5 minutes on High Heat until well cooked, but not to the point of making it mushy.
  5. Add some more Avocado Oil to the Skillet and add in some of the Beef and sear it on both sides for a few minutes, and then remove from the skillet and set aside. DO NOT cook it all the way through in this step.
  6. Add the remaining Avocado Oil to the Skillet and add in the Minced Ginger and Garlic. Saute for a couple minutes, and then add in the Red Pepper Flakes, Liquid Aminos, Water, and Golden Monkfruit Sweetener and simmer on high until it begins to reduce down.
  7. Add in the Celery and Green Onion Stalks and saute for a minute before adding the Beef back into the skillet.
  8. Stir and cook on high until the beef is cooked to you liking and glazed all around with the reduced sauce. Serve on a plate or bowl on top of the Cauliflower Rice and enjoy!

SPECIAL NOTE: Most of the Carbohydrates and Sugars in this dish come from the Cauliflower. If you would like to reduce the sugars and carbs in the dish you could opt to serve it with a different side dish that the cauliflower used if you want. It is recommended that you do eat vegetables and source many of your daily net carbohydrates from them, but the choice is yours on what to do. Think of this as just a serving suggestion in my book.




Keto Curry Chicken Salad Recipe

Keto Curry Chicken Salad Recipe

One of my main goals with using different recipes is to try to always change up the flavors of that I am eating from day to day. Rather than just make the same old style of Chicken Salad, I opted to spice up the dish […]

Keto Blueberry Muffin Recipe

Keto Blueberry Muffin Recipe

There are some foods that just make the weekend mornings taste that much better. After my successful Ket0 Almond Poppyseed Bread Recipe, I figured that with some adaptation that could be turned into a Keto Blueberry Muffin Recipe too. Not only was it easy to […]

Keto Chicken Piccata Recipe

Keto Chicken Piccata Recipe

Chicken Piccata was not a main dish that I had often growing up, and really wasn’t something that I had experienced until my early adult years. It’s a zesty and lively dish that really perks up some plain ole chicken breasts into something savory and magical. I have known many people to hunt down Italian restaurants in search of a good plate of it, or even just to saddle up and head down to the Olive Garden, where I hear they make a pretty decent version of Chicken Piccata too (I’m not judging).

Despite how complicated this dish might seem at first, it’s really easy to make, and it’s actually kind of hard to mess it up. Make sure though that you use a good non-stick skillet, or else you will be ripping the chicken cutlets off of it when you go to flip them despite browning them in butter and olive oil. I’m speaking from experience on that one, as you don’t want to rip off the delicately coated Whey Protein Isolate and Parmesan Cheese on the outer layer.

Speaking of Whey Protein Isolate, you want to specifically be using the Isolate here in this recipe. I get questions about this whenever I use it in a recipe, and there is definitely a huge difference nutritionally speaking between traditional Whey Protein (Which has sugars from the dairy) and Whey Protein Isolate (which is the protein only, with the sugars removed).



Keto Chicken Piccata Recipe Wide

KETO CHICKEN PICCATA RECIPE

Ease of Preparation: Easy

Prep Time: 10 Minutes

Cooking Time: 20 Minutes

Total Time: 30 Minutes

Keto Chicken Piccata Nutrition LabelIngredients:

  • 2 Pounds Chicken Breasts
  • 3 Tablespoons Whey Protein Isolate
  • 3 Tablespoons Grated Parmesan Cheese
  • 1/2 Teaspoon Salt
  • 1/2 Teaspoon Pepper
  • 1 Teaspoon Garlic Powder
  • 4 Tablespoons Butter
  • 2 Tablespoons Olive Oil
  • 1/2 Cup White Wine Vinegar
  • 1/2 Cup Chicken Broth or Stock
  • 1/2 Lemon (Juice only)
  • 1/4 Cup Capers (drained)
  • Freshly Grated Parmesan or Romano Cheese for Topping

 




Instructions:

  1. Slice the chicken in half like a hamburger bun, so that you form chicken cutlets that are between 1/2″ to 3/4″ thick.
  2. Season the Chicken Breast with Salt, Pepper, and Garlic Powder
  3. In a Medium Bowl mix together the Whey Protein Isolate and the Grated Parmesan Cheese
  4. In a Large Non-Stick Skillet warm up 1 TBSP of Butter and 1 TBSP of Olive Oil on Medium-High Heat.
  5. When the butter and oil mixture is ready, coat the Chicken Breast in the Whey and Cheese mixture and place immediately into the skillet.
  6. Cook for 3 to 4 Minutes per side, and then remove from the skillet and set to the side on a plate while we prepare the sauce.
  7. In the same Large Non-Stick Skillet over Medium-High Heat place 3 Tablespoons of Butter, 1 Tablespoon of Olive Oil, 1/2 Cup White Wine Vinegar, 1/2 Cup Chicken Broth or Stock, 1/4 Cup Capers, 1/2 Lemon (Juiced), and cook for 5 to 6 minutes, or until the sauce has reduced to your personal liking. The sauce should reduce to about 50% of it’s original volume give or take your own preference.
  8. After the sauce has reduced, carefully place the Chicken Breast back into the pan and simmer on Medium-High Heat again for about 5 more minutes.
  9. Serve immediately, and spoon the capers and remaining sauce on top of the Chicken Piccata once plated, and serve with optional Parmesan or Romano Cheese on top if desired. (The Cheese adds a sharp taste to the pallet, which is a great compliment to the flavors of this dish, so I highly recommend it).




Keto Avocado Nacho Fries Recipe

Keto Avocado Nacho Fries Recipe

One day while driving this idea to make Nacho Fries out of Avocados hit me, so now we have this tasty Keto Avocado Nacho Fries Recipe to be thankful for. There are a few easy tips and tricks to getting this to turn out just […]