MAIN DISH: GRAIN FREE CHICKEN STUFFED PEPPERS (click here to print)

Grain-Free Chicken Fajita Stuffed Peppers
adapted from Holistically Engineered

2 chicken breasts, cooked and shredded

1/2 a large yellow onion, chopped

2 cups riced cauliflower

2 tbs. fajita seasoning

2/3 cup of water

6 bell peppers

shredded raw cheddar (optional)

Preheat oven to 350.

Trim the tops off the peppers and remove the seeds. 

Place the peppers into the cavity of a muffin tin, and place the muffin pan on a baking sheet.

Melt about 1 tbs. ghee or butter in a large skillet over medium heat. Add onions and cook for 2-3 minutes until beginning to soften.

Add cauliflower and cook for another 2-3 minutes. Add the chicken, seasoning and water. Stir to combine and again and cook for another minute or two.

Fill the cavities of the peppers with the filling and then top with the cheese, if using. Place the peppers in the oven and bake for 25-30 minutes. If using the cheese, finish the peppers off under the broiler to crisp up the tops. 

for nutritional info, click here https://www.caloriecount.com/cc/recipe_analysis.php

MAIN DISH: PIZZA-STUFFED PORK CHOPS (click here to print)

Paleo Pizza-Stuffed Pork Chops

2 tbs. olive oil, divided
3 minced garlic cloves
4 cups baby spinach
1 small zucchini, diced small
1/2 tsp. Italian seasoning
salt & pepper
4 oz. nitrite-free pepperoni, diced small
1 egg
4 thick, boneless pork chops (mine was 2.5 lbs. total), slice in the center like a book
pizza or marinara sauce (optional), for plating (sugar free)

Heat olive oil in a large oven-proof skillet over medium heat. Add garlic and stir constantly for one minute. Add spinach, zucchini, Italian seasoning and a generous sprinkling of salt and pepper. Stir to combine. Cook just until spinach is wilted, about 2-3 minutes. Remove from heat and allow to cool a bit.

Once the spinach mixture is cool, add it to a medium-sized bowl. Add pepperoni and egg, stirring to coat mixture with egg.

Stuff each chop with 1/4 of the stuffing and secure with toothpicks.

Preheat oven to 375.

Heat other tbs. of olive oil in skillet over medium and add pork chops. Cook 2 minutes a side or until just starting to brown.

Place chops in a single layer in a baking dish. Sprinkle with a little more salt and pepper and bake at 375 for 15-20 minutes or until chops are cooked through.

Remove to a plate or platter and cover with foil, allowing to sit for 5-10 minutes. While pork chops are resting, heat pizza sauce (if using) on stovetop or microwave.

To serve, remove toothpicks from meat and drizzle a little sauce on top of each chop.

for nutritional info, click here

preppypaleo.com

SALADS: STRAWBERRY "PRETZEL" SALAD (click here to print)

Ingredients:
CRUST:
1 & 1/2 Cup crushed/chopped pecans
12 Tbsp melted butter (3/4 C)
3 Tbsp sugar sub – (if you use truvia, use 1 Tbsp, if you use xylitol or erythritol you can use 3)
1 Tsp salt – you can use less if you want. I really wanted the sweet & salty.
FILLING:
1 Cup Heavy Whipping Cream
1/2 tsp Vanilla Extract
8 oz (one block) of Cream Cheese
Sugar Substitute

• -If Truvia, use 1/3 C
• If Xylitol or Erythritol use 1 cup OR ¼ C & 1 tsp liquid stevia drops

TOPPING:
16oz Frozen Unsweetened Sliced Strawberries (do not thaw)
2 Cups of Boiling Water
0.6 oz box of sugar free strawberry jello (bigger box)

Directions:

1. Preheat oven to 350.
   2. Combine all crust ingredients together and press into a 9×13″ pan. Bake for 8-10 minutes. Remove from the oven and let cool completely.
   3. As the crust cools, make whipped cream by whipping the 1 cup of HWC and vanilla together until there are soft peaks. It helps to put the mixer blades/whisk and the bowl in the freezer for 10 minutes. Once whipped cream is formed, place in fridge to keep it cold while you move on to the next part.
   4.  Cream the 1 cup sugar substitute and cream cheese together. It is easier to powder your sugar by using a blender or coffee grinder otherwise you may have some sugar granules.
   5. Once the cream cheese and sugar are fully creamed, fold in the whipped cream and spread mixture over a fully cooled crust.
   6. Boil 2 cups of water and once boiling, pour in and dissolve the sugar free jello. Once dissolved, add the frozen strawberries and let it sit for a few minutes.
   7. Once the strawberry jello mixture is the consistency of egg whites, pour it on top of the cream cheese and crust. Spread it around until it covers the top and refrigerate until firm.

Makes 16 slices
Calories: 302.1g
Fat: 29.3g
Net Carbs: 3.5g (Yes, I counted the 7.5g in the HWC)
Protein: 4.1g

source:ketorach.wordpress.com

DESSERTS: 60 AMAZING FAT BOMB RECIPES

http://ketodietapp.com/Blog/post/2015/03/24/60-amazing-fat-bomb-recipes

ARTICLE: BE YOUR OWN BEST ADVOCATE (click here to print)

You are your best advocate

By Mary Roberts

Did you know doctors, nutritionists, and dietitians are fallible people? Did you know they don’t know everything? Even in medical school there is a bottom of the class.
So often I see statements like, “My doctor won’t let me……” Maybe it is my personality, but I can’t wrap my head around that. Your doctor is not the boss of you. Your doctor works for you, not the other way around. I know we have been conditioned to believe doctors are the supreme experts who know all, but truly they are not. I am not trying to slight them or judge them with a broad brush, but there are definitely ways to tell if you need a new doctor or not.
If you are Type 2 Diabetic and your doctor is pushing carbs on you, run the other direction. You can of course try to educate him/remind her that carbs cause the blood sugar to rise and ask why they think you should be eating carbs.
If your doctor doesn’t know that carbs are NOT essential, run the other direction.
If your doctor confuses Ketosis with Ketoacidosis (information that can easily be discovered on Google), then you need to run the other direction. Find a doctor that actually knows the difference.  Perhaps gift a copy of Dr. Bernstein’s Diabetic Solution book and offer the opportunity to see your side. If your doctor already “knows everything” and doesn’t humor you by reading the book, then run the other direction.
If your doctor is happy with your 120 fasting blood sugar, run the other direction. Find a doctor who truly wants you to have healthy blood sugar and who understands the dangers of prolonged high blood sugar.
If your doctor freaks out at your slightly high cholesterol after only a couple of months being Keto, gift him/her a copy of Cholesterol Clarity by Jimmy Moore and if he still wants to push statins on you, run the other direction.
If your doctor’s solution to everything is a prescribing a pill, run the other direction.
If your doctor interrupts you and doesn’t hear you out about Keto, run the other direction.
If your doctor thinks food can’t heal and has low expectations of human kind being able to succeed on a low carb high fat/Ketogenic diet, run the other direction. I had some encounters with a nutritionist who had this attitude – she refused to embrace lchf/keto because she could not believe it was healthy, but she also said she could not suggest cutting carbs/sugar to her clients because they, ‘just won’t do it.’
Wow. Just wow. As if I want to pay someone who doesn’t believe in me, to advise me on getting healthy.
I will not continue to see any doctor that doesn’t respect me or take the time to listen to me.
I will not see any doctor who isn’t teachable or is so arrogant he/she thinks they can’t learn from their patients.
I will not see any doctor who thinks pills, liquid diets, or a “healthy grains” diet is the way for an obese or diabetic patient to go.  Not when the evidence is overwhelming that Keto/lchf can be the answer for so many people and so many health issues.

Source:ketovangelist.com

COOKIES: KETO OREOS (click here to print)

The ENTIRE batch had about 34 net carbs. So the individual cookies are less than 1 net carb each!

Keto Oreos

• Servings: 30-40 Cookie Sandwiches

Ingredients
Cookies

• 2 1/4 cups almond or hazelnut flour
• 3 tablespoons coconut flour
• 4 tablespoons cocoa powder
• 1 teaspoons baking powder
• 1/2 teaspoon xanthan gum
• 1/4 teaspoon salt
• 1/2 cup butter, softened
• 1/2 cup swerve sweetener
• 1  egg
• 1 teaspoon vanilla extract

Cream Filling

• 4 oz. cream cheese – softened
• 2 tablespoons butter
• 1/2 teaspoons vanilla extract
• 1/2 cup powdered Swerve (you can grind granulated Swerve in a spice grinder)

Method:

1. Pre-heat oven to 350 degrees.
2. In a medium bowl mix together the dry ingredients.
3. In a separate bowl, cream together the Swerve and butter until light and fluffy, about 2 minutes.
4. Add egg and vanilla, mix until fully combined.
5. Add dry ingredients and mix until combined.
6. Roll out dough between two sheets of waxed paper to a rectangle about 1/8 of an inch thick. Using a circle cutter, cut out as many cookies as you can. Place them onto a parchment-lined cookie sheet. Re-roll out cookie dough until you run out!
7. Bake cookies for 12 minutes. Let cool completely before filling.

To make filling:

1. Using a food processor, cream together cream cheese, and butter.
2. Mix in vanilla extract.
3. Gradually mix in powdered Swerve.

for nutritional info, click here

Source:theprimativepalate.com

VEGETABLE SIDE DISH: LOW CARB COLESLAW (click here to print)

Ingredients

• 1/3 cup mayonnaise
• 2/3 cup sour cream
• 2 Tablespoons lemon juice
• Artificial sweetener to equal 2 T sugar (zero-carb sweetener such as liquid sucralose preferred)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/8 teaspoon paprika
• 1/4 teaspoon black pepper
• 1/4 teaspoon plus one pinch salt
• 1 lb cabbage, shredded  - feel free to use bags of cole slaw mix that is already shredded for you. This will cut the prep time by 5 to 10 minutes.

Preparation

Mix all cole slaw dressing ingredients together (I usually use a 2-cup Pyrex measuring cup, so I can measure the mayo and sour cream and then just add the rest).  Then just mix them into the cabbage - I usually do it half at a time, which makes it easier. Balance the lemon juice and sweetener to your own taste.

Nutritional Information: This recipe makes about 7 servings of 1 cup each. Each serving has 4 g. carbs.

source:verywell.com

MAIN DISH: CAULIFLOWER RICE WITH SHRIMP AND SNAP PEAS (click here to print)

Ingredients:
1/2 head cauliflower, cut into pieces and pulsed in food processor or grated until it resembles pieces of rice (I use the riced cauliflower found at Trader Joes)
1/2 onion, chopped small
4-6 peeled garlic cloves
4-6 slices ginger root
4 green onions, sliced in 1/2 inch diagonal pieces 
2 T coconut aminos(substitute for soy sauce)
2 tsp. Asian sesame oil
1 egg, beaten well 
1 cup thinly sliced sugar snap peas (slice on diagonal)
1/4 red bell pepper, chopped into 1/2 inch pieces
4 oz. cooked shrimp, cut into pieces
1 T + 2 tsp. high smoke point oil (such as avocado oil )

Cut the cauliflower in half, cut out the core and discard, and cut half the cauliflower into chunks, saving the rest for another use.  Put the cauliflower pieces into a food processor fitted with a steel blade and pulse until the cauliflower is chopped into small pieces resembling rice.  (We had some bigger pieces that didn't chop up right away and we removed the chopped cauliflower and pulsed those again.)  If you don't have a food processor you can grate the caulflower on the large side of a cheese grater.

Chop the onion into 1/2 inch pieces, peel the garlic cloves, and cut some slices of ginger root.  Slice the green onion diagonally into 1/2 inch pieces.  Whisk together the soy sauce and sesame oil, and beat the egg.  Slice the sugar snap peas diagonally into thin slices until you have 1 cup sliced sugar snap peas and chop the red bell pepper into 1/4 inch pieces.  Cut the shrimp into bite-sized pieces (pat dry with paper towels if it seems very wet.)

Heat the pan over high heat for 30-60 seconds, then add the oil and heat 30-60 seconds, or until it sizzles if you add a drop of water.  (The time will depend on how hot your stove gets.)  Add the garlic cloves and ginger slices and cook just until they are fragrant, then remove.  (This is called "seasoning the oil.")

Add the chopped onion and cook 2-3 minutes, stirring often, until the onion is starting to get slightly brown on the edges.  Add the chopped cauliflower and stir fry 2-3 minutes.  Remove cauliflower to a plate.  (Wipe out the pan or wok if the cauliflower sticks to the sides.)

Add 2 tsp. more oil and heat until it sizzles if you add a drop of water.   Add the sugar snap peas and red bell pepper and stir-fry about 2 minutes.  Push vegetables to the side of the wok and add the egg, using a wooden spoon to stir and break it apart until it's cook and resembles chopped scrambled egg.

Put the cauliflower back into the wok and heat about 1 minutes.  Add the shrimp and about 3/4 of the green onion pieces and cook 1-2 minutes, just long enough to heat the shrimp.  Add the soy-sesame mixture and stir fry until all the ingredients are coated with it, about a minute more.  Serve hot.

for nutritional info, click here

source:kalynskitchen.com

MAIN DISH: ANGEL FIRE CHICKEN CASSEROLE (click here to print)

Angel Fire Chicken Casserole

1 medium cauliflower, grated
1 tbsp mild oil
1 tsp onion powder
1 tsp salt
2 four oz cans mild green chiles
1 1/2 cup sour cream
3 eggs
2 cups Monterey Jack cheese, divided use (grated from a block)
18 oz  Green Chile Chicken Shreds or any cooked, shredded chicken

After processing cauliflower in a food processor, saute it in oil until just tender. Sprinkle with onion powder and salt.  Transfer to a mixing bowl. Stir in both cans of green chile, the sour cream, the eggs and 1 cup of cheese. Pour this mixture into a 13 x 9" casserole dish. Cover the top with the shredded chicken. Top with the remaining cheese. Bake at 350 degrees for 30 minutes or until the top is brown and the egg is set in the center.

Serves 6:     483 calories    9 net carbs    28 g fat

Source: 247lowcarbdiner.com

BREAKFAST: MAPLE WALNUT "OATMEAL" (click here to print)

Ingredients:

1.25 cup riced frozen cauliflower 

1 tbsp coconut oil

1 egg

1/4 cup heavy whipping cream

1/4 cup Swerve 

1/2 cup Smuckers sugar free pancake syrup

6 drops liquid Pure Via  (optional)

1 tbsp cinnamon 

1/4 cup chopped walnuts (optional) 

Instructions:

1) Spray a frying pan with coconut oil spray and melt 1 tbsp coconut oil at a medium/high heat.

2) Add the frozen riced cauliflower. Stir it well until it is no longer in clunks and each piece is hot but not fully cooked.

3) Add the egg in and stir it super fast around the cauliflower before it has a chance to scramble.

4) Add the Swerve, Pure Via, maple syrup, heavy whipping cream and cinnamon.

5) Continue stirring until the oatmeal is very hot. 

6) Top with walnut pieces if you'd like, and enjoy! 

Nutrition Facts  5 net carbs

source: caroline'sketokitchen.blogspot.com

BREAKFAST: KETO CINNABONS (click here to print)

Ingredients:

Dough 

2 cups mozzarella

3 oz cream cheese

1 egg

¼ cup coconut flour

¼ cup almond flour

¼ cup Swerve

¼ tsp salt

1 tsp cinnamon

2 tsp baking powder

¼ cup Walden Farms maple syrup

2 tsp vanilla

2/3 cup egg white protein powder

Filling
1/3 cup Swerve

1 tsp cinnamon

2 tbsp butter

Glaze

2/3 cup powdered Swerve

2 tbsp unsweetened cashew milk (I used almond milk)

½ tsp vanilla

Instructions:

1) Put 2 cups mozzarella cheese in a large microwavable bowl. Top with 3 oz cream cheese broken up into chunks spread across the cheese. 

2) Microwave for 45 seconds. Stir well. Put back in microwave until mixture is fully melted.

3) Add in the egg, coconut flour, almond flour, Swerve, salt, cinnamon and baking powder. This mixture will be extremely dry and hard to stir.

4) Add in the 1/4 cup Walden Farms maple syrup and vanilla. The syrup should "loosen" up the mix a bit, but if you're still having trouble mixing, heat it up for 15-30 seconds and then continue mixing.

5) Finally, add the egg white protein powder and mix gently into the dough. (It's okay if it's still slightly visible on the outside of the dough, as this helps avoid the stickiness when you roll it out.)

6) Spray wax paper with coconut oil spray, and put the block of dough on it. Spray the top of the dough block with coconut oil spray and put a sheet of wax paper on top of it.

7) Roll out the dough until thin (about 1/4 in). Remove top sheet of wax paper.

8) Mix the 1/3 cup Swerve and 1 tsp cinnamon in a small bowl.

9) Melt the 2 tbsp butter in the microwave in a separate small dish, and spread it liberally on the top of the dough using a pastry brush.

10) Sprinkle the Swerve-cinnamon mixture on top of the butter.

11) Roll the dough until you have a large log of dough. Cut rolls of dough roughly every inch, depending on how large of cinnamon rolls you want. (Mine was about 13" long and therefore made 13 rolls.)

12) Spray a 9" circular pan with coconut oil spray and place rolls in the pan with swirl side up. Leave a little space between them to give them space to bake.

13) At this point, if it's nighttime, you can leave the cinnamon rolls in the fridge overnight covered in plastic wrap to bake fresh in the morning, or, if you want them now, proceed directly to the next step.

14) Pre-heat oven to 350 degrees. Bake for about 32-38 minutes or until golden brown.

15) Meanwhile, make the icing by mixing the powdered Swerve with the unsweetened cashew milk and vanilla.

16) When the cinnamon rolls come out of the oven, ice immediately, and enjoy!

3 g. carbs; 12 servings

SOURCE: caroline'sketokitchen.blogspot.com

MAIN DISH: LOW CARB CHICKEN CASSEROLE RECIPES

Low Carb Chicken Casserole Recipes

Chicken Spaghetti Squash Casserole at Low Carb Yum

Chicken Cordon Bleu at Peace Love and Low Carb

Chicken Enchilada Casserole at Maria Mind Body Health

Chicken Parmesan Casserole at I Breathe I’m Hungry

Chicken Florentine Casserole at Low Carb Yum

Cheddar Chicken and Broccoli Casserole at Tasteaholics

Chicken Enchilada Cauliflower at Sugar Free Mom

Chicken Green Bean Casserole at Low Carb Yum

Alice Springs Chicken Casserole at Kalyn’s Kitchen

Chicken Divan Casserole at Low Carb Yum

Cauliflower Chicken Casserole at Drop the Sugar

Creamy Buffalo Chicken Zucchini Noodle Bake at Beauty and the Foodie

Cheesy Chicken Keto Casserole at Keto Diet App

Chicken Broccoli Casserole at Low Carb Yum

Spicy Chicken Spinach Casserole at Linda’s Low Carb Menu

Mediterranean Chicken Bake at All Day I Dream About Food

Broccoli Chicken Tetrazzini at Low Carb Yum

Chicken Broccoli Casserole at Low Carb Family

source: lowcarbyum.com

HAPPY MOTHER'S DAY

HAPPY MOTHER'S DAY TO ALL THE MOMS AND GRANDMAS ...ENJOY YOUR DAY

HOLIDAYS: 60 LOW CARB MOTHER'S DAY RECIPES

Beverages

Cherry Vanilla Iced Tea– Low Carb So Simple

Lemon Thyme Iced Tea– Sugar-Free Mom

Raspberry Lassi– Low Carb So Simple

Pina Colada Smoothie– Sugar-Free Mom

Sugar-Free Lemonade– Sugar-Free Mom

Copycat Starbuck’s Cool Lime Refresher– Sugar-Free Mom

Eggs & Appetizers

Smoked Salmon Deviled Eggs– Maria Body Mind Health

Stuffed Baked Tomatoes– All Day I Dream About Food

Avocado Deviled Eggs– Sugar-Free Mom

Spicy Sausage Stuffed Mushrooms– Sugar-Free Mom

Boiled Eggs with Cheese Soldiers– Ditch the Carbs

Baked Zucchini Egg Nests– Sugar-Free Mom

Eggplant Benedict– All Day I Dream About Food

Pepperoni Pizza Egg Muffins– Sugar-Free Mom

Breads, Muffins & Cakes

Spinach Feta Quiche Muffins– Low Carb Maven

Mini Low Carb Shepherd’s Pot Pies– Sugar-Free Mom

Broccoli Cheese Breakfast Muffins– Healthy Starts in the Kitchen

Cheddar Sausage Stuffed Bagels– Sugar-Free Mom

Hot Ham and Cheese Roll Ups– Peace Love and Low Carb

Grain Free Apple Crumb Muffins– Sugar-Free Mom

Cinnamon Bites– Low Carb So Simple

Cream Cheese Stuffed Bagel Bites– Sugar-Free Mom

Mini Peanut Butter Chocolate Chip Muffins– Low Carb Yum

Everything Bagels– Sugar-Free Mom

Raspberry Almond Coffee Cake– All Day I Dream About Food

Quiche & Casseroles

Monte Cristo Breakfast Casserole– I Breathe I’m Hungry

Bacon Brie Frittata– All Day I Dream About Food

Pepperoni Pizza Frittata– Keto Diet App

Chicken Sausage Kale Mozzarella Bake– Kalyn’s Kitchen

Quiche Lorraine– Keto Diet App

Brussels Sprouts Sweet Potato Hash– Peace Love and Low Carb

Ham Arugula Gouda Quiche– Low Carb Maven

Egg Free Sausage & Peppers Bake– Kalyn’s Kitchen

Asparagus Bacon Feta Crustless Quiche– Lauren Kelly Nutrition

Bacon Cheeseburger Crustless Quiche– Cupcakes and Kale Chips

Eggs Benedict Casserole– Peace, Low and Low Carb

Cheesy Italian Sausage Quiche– Sugar-Free Mom

Shakshuka Israeli Breakfast– Low Carb Yum

Slow Cooker Cauliflower Hashbrowns– Cupcakes and Kale Chips

Salads

Shrimp Avocado Ceviche– Low Carb So Simple

Antipasto Cauliflower Rice Salad– Sugar-Free Mom

Asparagus Cobb Salad– Maria Body Mind Health

Mason Jar Antipasto Kale Salad– Sugar-Free Mom

Strawberry Poppy Seed Salad in Gouda Bowls– Food Done Light

Mini Caprese Salad– Peace Love and Low Carb

Peperoncini Chopped Salad– Kalyn’s Kitchen

Cucumber Noodle Lemon Gremolata– Sugar-Free Mom

Desserts

Lemon Bars– Low Carb Maven

Peach Panna Cotta– Low Carb So Simple

Lemon Cream Pie– Sugar-Free Mom

Chocolate Peanut Butter Fudge– Low Carb Yum

Mini Strawberry Swirl Cheesecakes– I Breather I’m Hungry

Tres Leches Cake– Sugar-Free Mom

Berry Pavlova– KetoDietApp

Lemon Crepes with Raspberry Cream Cheese Filling– All Day I Dream About Food

Blueberry Cobbler– I Breathe I’m Hungry

Cookies and Cream Cheesecake– Low Carb Yum

Chocolate Chip Pudding Cups– All Day I Dream About Food

Chocolate Tiramisu Cake Roll– Sugar-Free Mom

source:sugarfreemom.com