KETO FOOD PYRAMID

MAIN DISH: 21 HEALTHYISH RECIPES FOR PEOPLE WHO LOVE CHEESE

Some of these recipes are low carb. Others are not. Please substitute ingredients to make them low carb and adjust to your specific needs to keep you blood sugar numbers in check.


http://www.buzzfeed.com/carolinekee/everything-is-gouda-here#.boDgwnrWw

MAIN DISH: SMOTHERED CHICKEN (click here to print)

SMOTHERED CHICKEN

FOR THE CREAMED SPINACH:

1 large bag of spinach leaves

4 ounces cream cheese

1/4 C shredded parmesan cheese

2 cloves garlic, minced

3 T red onion, minced

2 T olive oil

Salt and pepper to taste

FOR THE SAUTEED MUSHROOMS:

8 ounce package of mushrooms, sliced

1/2 stick butter

2 T olive oil

1/2 C white wine

2 cloves garlic, minced

Salt and pepper to taste

FOR THE CHICKEN:

4-5 boneless chicken breasts

8-10 slices Mozzarella cheese, cut into 1/8 inch slices

1 T garlic powder

1 T seasoned salt, like Lawry's

1 teaspoon pepper

Preheat the oven to 350 degrees.  Sprinkle the garlic powder, seasoned salt, and pepper on both sides of the chicken.  Bake for 16 minutes.

Meanwhile, make the creamed spinach.  Over medium-high heat, melt 2 T olive oil in a skillet.  Add in the onions and saute 2-3 minutes.  Add in the spinach and garlic.  It will shrink ridiculously.  When it's cooked through, stir in the cream cheese and parmesan cheese.  Continue cooking and stirring until the cream cheese is melted.  Remove from heat.

For the mushrooms, melt butter and 2 T olive oil in a skillet.  Put the mushrooms in and cook until browned all over.  Don't season with salt until they are browned or they will never brown.  Deglaze the pan with the wine.  Add in the garlic and season with salt and pepper.  Cook until most of the wine is cooked out.

Flip the chicken pieces over.  Divide the spinach and mushrooms over the top of each breast.  Lay two slices of cheese over each piece of chicken.  Cook another 12-14 minutes or until cheese is browned and chicken is done.

Nutritional values for this recipe, click here

DESSERTS: 60 FAT BOMB RECIPES

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

DESSERTS: SUGAR FREE LADY FINGERS & TIRAMISU (click here to print)

Ingredients

1. • 3  large eggs (divided)
   • 1 tsp. pure vanilla extract
   • Scant 1/2 cup almond flour (almost 1/2 cup, don't pack it down)
   • 1/2 tsp. Trader Joe's stevia OR 1/4 tsp. or sweetener of choice (to taste)
   • ¼ tsp. of baking powder

Instructions

1. Pre-heat oven 400 degrees F and place parchment paper on 2 cookie sheets. Divide eggs into 2 separate bowls. Beat egg whites until egg whites form stiff peaks. Set aside. In a separate bowl, beat yolks with 1/4 tsp stevia (or sweetener of choice).  Beat until pale yellow (3-4 minutes).  Mix in vanilla.  Fold almond flour and baking powder into the bowl containing the creamed egg yolks.
   Carefully fold in the whipped egg whites to the yolk and flour mixture, making sure not to over-mix the batter. Taste for sweetness. Put the batter into a ziplock bag and snip of ½ from corner and pipe the batter into lady finger shapes, 4 inches long 1 inch wide (they don’t have to be perfect) but be sure to leave enough space between them as they expand during baking.
   Bake for 10-12 minutes until they have a slight golden color (may vary by ovens). Remove from oven and while warm remove lady fingers (use thin spatula) and transfer to cooling rack.

satisfyingeats.wordpress.com

For Coffee dip

6 oz strong brewed coffee 

½  tsp. pure vanilla extract

1 tsp Marsala wine

1-2 servings Stevia or sweetener of choice (to taste) 

Directions

Mix and set aside and allow to cool.

Zabaglione filling

4 egg yolks

1/8-1/4 tsp  Stevia, or sweetener of choice (to taste)

1/3 cup Marsala wine (or other sweet wine)

8 oz full fat cream cheese

¾ cup heavy whipping cream 

Directions

Beat egg yolks until fluffy and pale (about 2 minutes).  Add Marsala wine and sweetener.  Put in double boiler and whisk yolks till it thickens.  Remove from heat and pour into another bowl to stop the cooking. Whip heavy cream.  Taste for sweetness and adjust if necessary. Set a side.
Beat cream cheese with cooled Zabaglione sauce (egg yolk and Marsala wine mixture). Fold the whipped cream into the zabaglione cheese cream until smooth.

Finally Assembly:

Need Cocoa powder for dusting between layers

Layer the lady fingers into your dish.  I placed them upside down so they would absorb more.  I did 3 layers of 6 fingers.  You can either dip the lady finger in the coffee mixture or spoon 1 tsp of mixture on each cookie.  Add 1/3 of zabaglione filling.  Spread over cookies. Dust with cocoa powder.  Repeat 2 more times. Refrigerate for at least 3-4 hours or overnight. Serve cold.

nutritional values for this recipe,click here

satisfyingeats.wordpress.com

BREADS: 15 LOW CARB BREAD RECIPES

http://authoritynutrition.com/15-low-carb-bread-recipes/

DESSERTS: CREAM CHEESE FILLED PUMPKIN BREAD

Cream Cheese Filled Pumpkin Bread

A delicious cream cheese filled pumpkin bread. This gluten free pumpkin bread has a sweet and creamy filling made with cream cheese. It's a fabulous treat.

Ingredients

• 1 (8 ounce) package cream cheese
• 1/4 cup powdered erythritol (use granular and pulse into a powder using your blender)
• 1/4 teaspoon stevia powder
• 1 tablespoon coconut flour
• 1 egg
• 1 teaspoon orange or lemon extract ( I use lemon)
• 1 2/3 cups almond flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon ( I use 2 tsp. of pumpkin pie spice instead of cinnamon, cloves, pumpkin pie spice )
• 1/2 teaspoon ground cloves
• 1/2 teaspoon pumpkin pie spice
• 1 cup pumpkin puree
• 1/2 cup vegetable or coconut oil (use coconut oil)  vegetable oil has chemicals and feeds inflammation)
• 5 eggs
• 3/4 cup powdered erythritol (use granular and pulse into a powder using your bleder)
• 3/4 teaspoon stevia powder

Instructions

1. Preheat oven to 325 degrees F (165 degrees C). Lightly grease or spray two loaf pans.
2. In a medium bowl, combine cream cheese, 1/4 cup powdered erythritol, 1/4 teaspoon stevia extract, 1 tablespoon coconut flour, 1 egg and lemon extract; beat until smooth. Set aside. In a separate bowl, combine 1 2/3 cup almond flour, baking powder, salt, cinnamon, cloves and pumpkin pie spice; set aside
3. Place pumpkin, coconut oil, 5 eggs 3/4 cup granular erythritol and 3/4 teaspoon stevia extract in a large bowl; beat well. Stir the pumpkin mixture into the flour mixture just until combined. Pour 1/4 of the pumpkin batter into each loaf pan. Spoon cream cheese mixture on top of this layer and then pour about 1/4 batter over each cheese layer.
4. Bake in preheated oven for 50 to 60 minutes, or until a toothpick inserted into center of the loaf comes out clean. Cool bread in pans for 10 minutes before removing to a wire rack to cool completely.

Notes  TIP: I put a sheet of aluminum foil over the loaf pan after 30 minutes; and then put the loaf in the oven for another 30 minutes. This prevents the top of the loaf from becoming too dark or overbaked.

Makes 2 loaves (about 24 slices)

Carbs per slice: about 2g

lowcarbyum.com

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ARTICLE: HOW CARBOHYDRATES CAUSE DISEASES

http://www.diagnosisdiet.com/food/carbohydrates/?utm_source=SocialWarfare&utm_medium=facebook&utm_campaign=SocialWarfare

BREAKFAST: ITALIAN BAKED EGGS (click here to print)

Italian Baked Eggs 

SERVES: 4

Ingredients:

• ¼ pound sausage, casings removed and crumbled
• 1 cup baby spinach, chopped
• 1 roma tomato, thinly sliced
• ¼ cup coconut milk
• 1½ teaspoons tomato paste
• 1 heaping teaspoon almond meal or almond flour
• ¼ teaspoon dried oregano
• ¼ teaspoon salt
• 4 eggs
• Ghee or olive oil for greasing

Instructions:

1. Preheat oven to 350 degrees F.
2. Grease 4 ramekins or individual sized baking dishes (do not try to do this in one large dish, the eggs will not cook properly). Layer individual baking dishes with crumbled sausage, spinach, and tomatoes, dividing the ingredients equally among the four dishes.
3. In a small bowl, whisk together the coconut milk with the tomato paste, almond meal, oregano and salt.
4. Drizzle the sauce over the layered ingredients, dividing evenly among the four dishes.
5. Place the dishes on a baking sheet and bake for 15 minutes then remove from oven and raise the temperature to 400 degrees F.
6. Crack an egg in each dish, being careful not to break the yolk.
7. Bake for 5-7 minutes longer, until the whites are cooked but the yolk is still soft.

nutritional values for this recipe click here

againstallgrain.com

SLOW COOKER: AUTUMN BEEF AND VEGETABLE STEW (click here to print)

             AUTUMN BEEF AND VEGETABLE STEW

• 3.3 lbs. boneless braising steak (10 steaks)
• 1/4 cup clarified butter or lard
• 1 medium white onion (110 g/ 3.9 oz)
• 4 cloves garlic
• 1 large tin chopped tomatoes, unsweetened (400 g/ oz)
• 1 cup broth or vegetable stock or water (240 ml/ 8 fl oz) 
• 2 tbsp ground cumin
• 1 tbsp paprika
• 1 tsp ground ginger
• 1 tsp chili powder
• 1 tsp ground coriander seeds
• 1 tsp turmeric powder
• 2 bay leaves
• 2 cinnamon leaves
• 1 ½ tsp salt or to taste 
• freshly ground black pepper to taste
• 1 medium/ large rutabaga (600 g/ 1.3 lb)
• 4-5 medium zucchini or marrow squash (1 kg/ 2.2 lb)

Instructions:

1. Preheat the slow cooker (crockpot) to high. You will need to use a large 6 quart slow cooker or halve the recipe to fit the ingredients into a smaller slow cooker.. Using a paper towel, pat dry the braising steaks and season with salt and pepper from both sides. Place two to three steaks at a time in a hot pan greased with ¼ cup of ghee...
2. ... and seal until lightly browned all over. When done, transfer each batch into the preheated slow cooker.. 
3. Meanwhile, peel and dice the onion and garlic. Place in a pan greased with the remaining ghee and cook until fragrant and lightly browned.
4. Add the tinned tomatoes, broth, paprika, cumin, ginger, chili powder, ground coriander seeds and turmeric. Mix and cook briefly. Pour into the slow cooker over the meat.
5. Add the cinnamon sticks and bay leaves. Cover with a lid and cook for 3 hours before adding the rutabaga. 
6. Meanwhile, peel and dice the rutabaga. 
7. After the meat has been cooking for 3 hours, use a spatula to push the meat on one side of the slow cooker and add the diced rutabaga. Cook for another hour before adding the zucchini. Meanwhile, dice the zucchini 
8. After an hour, add the zucchini on the same side with the rutabaga and mix briefly to cover with the juices. Using tongs, remove the bay leaves and cinnamon sticks (or remove after the meal is done). Cook for another 2 hours. 
9. The stew is cooked when the rutabaga and zucchini are fork-tender. 
10. Place in serving plates and garnish with fresh herbs such as parsley or cilantro. Season with more salt and pepper if needed. Enjoy! 

9.1 net carbs; serves 8 to 10

ketodietapp.com

BREADS: LOW CARB PUMPKIN BAGELS (click here to print)

Low Carb Pumpkin Bagels

Serves: 8

Ingredients

• ⅓ cup coconut flour, sifted, 
• 3 tbsp golden flax meal, 
• 3 eggs, beaten.
• 2 tbsp butter or coconut oil, melted, 
• Milk of choice: ¼ cup unsweetened coconut or almond milk.
• ½ cup pumpkin puree (make sure pumpkin is the only ingredient)
• 1 tsp vanilla extract (get organic, gluten free kind 
• 1 ¼ tsp pumpkin pie spice, 
• ½ tsp cinnamon.
• ⅛ tsp sea salt.
• Sweetener of choice:1½ tbsp honey or maple syrup for paleo version, or for low carb use 1½ tbsp erythritol+ 15 drops stevia liquid
• ½ tsp baking soda + 1 tsp apple cider vinegar mixed in separate pinch bowl (will be very fizzy).
• Kitchen tools:
• Bagel or donut pan, 
• 2 large mixing bowls.
• 1 pinch bowl (small bowl).

Instructions

1. Preheat oven to 350 F, and grease or oil generously a bagel or donut pan.
2. In large mixing bowl combine: sifted coconut flour, golden flax meal, pumpkin pie spice, cinnamon, and sea salt. Mix together well. Set aside.
3. In a separate mixing bowl combine: eggs, pumpkin puree, milk of choice, vanilla extract, sweetener of choice, and melted butter or coconut oil.
4. Mix baking soda and apple cider vinegar together in pinch bowl. Add baking soda- apple cider vinegar mixture to egg mixture and stir together.
5. Add egg mixture to coconut flour mixture. Stir thoroughly until batter in smooth
6. Spoon Batter into pan forms and spread around with the back of a spoon or a spatula. Wipe the center, hole part of the form clean with a damp paper towel.
7. Bake for 23 to 25 minutes, or until the tops are browned and firm.
8. Remove from oven, and cool completely before removing from pan. Using a butter knife in-between bagel and pan edges then slide around to loosen and lift out.
9. Can be served whole, or turned up on its side and sliced in half, being careful not to apply too much pressure.*For a firmer texture, refrigerate overnight, then slice in half.* Can be pan toasted on each side (in a fry pan with a little butter or coconut oil & flipped over to brown both sides) or toast in a toaster oven.* Do not use a regular, pop-up toaster as it is a little delicate for that.*
10. Serve with butter or cream cheese for low carb .

serves 8; 2.6 net carbs
beautyandthefoodie.com

MY LATEST SHAWL 10-19-15

Just finished this shawl in lime green.  The length is 67 inches and width is 15 inches. If interested in purchasing this shawl, the cost is $40.00 plus $5.00 shipping.  I do accept pay pal.    Wouldn't this make a great Christmas gift?    www.shawlsforeveryseason.blogspot.com

COOKIES: PUMPKIN SNICKERDOODLES (click here to print)

Pumpkin Snickerdoodles - Paleo, Grain Free & low carb
Prep time: 10 mins
Cook time: 10 mins
...

Total time: 20 mins
Serves: 15

Ingredients
•2 cups blanched almond flour
•½ teaspoon cinnamon
•¼ teaspoon salt
•¼ teaspoon baking soda
•½ cup fresh pumpkin puree
•3 tablespoons melted coconut oil
•3 tablespoons honey or coconut nectar (I use the unsweetened honey from wal-mart)
•1 teaspoon vanilla
•Optional: 1 tablespoon psyllium husks (adds a firmer texture)
•2 tablespoons granulated erythritol
•1 teaspoon cinnamon
Instructions
1.Preheat oven to 350 degrees.
2.In a medium bowl, whisk the flour, cinnamon, salt, and soda.
3.In a liquid measuring cup, mix the wet ingredients through the psyllium husks well (make sure your pumpkin in room temp so the coconut oil does not harden!)
4.Pour the wet mixture into the dry mix and blend with a wooden spoon. The mixture will be stubborn, work it to moisten everything well.
5.Roll the batter into 14-16 cookies, roughly golf ball size.
6.Mix your cinnamon sugar coating in a small bowl (erythritol and remaining cinnamon).
7.Roll each ball into the mixture, and place on a parchment lined cookie sheet. Press down slightly with the palm of your hand or the bottom of a small glass these cookies don't move much!
8.Bake for 10-13 minutes until bottoms are golden.
9.Cool on cookie sheet for 10 minutes, remove and store in an airtight container.

For nutritional values of this recipe: https://www.caloriecount.com/cc/recipe_analysis.php

adapted to low carb from tessadomesticdiva.com

BEVERAGES: BULLETPROOF PUMPKIN SPICE LATTE (click here to print)

Bulletproof Pumpkin Spice Latte

This is a paleo & clean eating option.

Bulletproof Pumpkin Spice Latte

Ingredients:
8 ounces of coconut milk, heated
10 ounces hot coffee
2 tablespoons pumpkin (I just use canned pumpkin)
1/2 teaspoon pumpkin pie spice
1-2 tablespoon sugar free maple syrup
1 tablespoon coconut oil

Instructions:
Heat your coconut milk in a separate mug.  I usually just pour it into a coffee cup and heat it in the microwave for about a 1 minute to 1 minute 15 seconds until it's fairly warm.   In a tall cylinder (or blender cup) add all the ingredients except the coconut milk.

Blend about 20-30 seconds until coconut oil is melted and all ingredients are combined.

Then add the hot coconut milk and blend again.  Pour it into one large mug or two regular sized mugs if you're being generous and willing to share.

theaudaciouscook.blogspot.com

BREADS: SANDWICH ROUNDS (click here to print)

Ingredients:

• 1/2 cup golden flax meal 
• 1/4 cup coconut flour 
• 2 tsp baking powder
• 1 Tbsp ranch seasoning (optional) 
• 1 tsp organic seasoned salt  (omit or use less if you use the ranch seasoning)
• 6 organic eggs
• 1/4 cup melted butter, ghee, or coconut oil  

• sesame seeds,  or poppy seeds (to sprinkle on top)

Directions:

1. Preheat oven to 350 degrees.
2. Grease your muffin top pan very well. (use olive oil spray)
3. Mix all dry ingredients in a bowl.
4. Use an electric mixer & add in the eggs and butter/ghee until well combined.
5. Scoop batter into the muffin top pan. (Use about 1/3 cup for each of the rounds.)
6. Flatten with a rubber spatula.
7. Sprinkle on the optional toppings.
8. Bake for 20-25 minutes.
9. Allow the the sandwich rounds to cool. 
10. Carefully slice them in half when ready to eat. YUM!

Store in an airtight container in the fridge or freezer.

for nutritional values: https://www.caloriecount.com/cc/recipe_analysis.php

aunaturalnutrition.com

MAIN DISH: PIZZA POT PIES (click here to print)

Pizza Pot Pies

Crust:
1 packed cup of cooked, minced chicken breast
1 cup packed mozzarella, shredded
1 Tbsp parsley, dried
1 tsp basil
1/2 tsp onion powder
1/2 tsp garlic powder
Filling:
1 cup shredded cheese
12 slices pepperoni
1/2 cup pizza sauce
Optional:
4 Tbsp shredded Parmesan cheese, to sprinkle on top.
1. Preheat oven to 425 degrees Fahrenheit.
2. Process chicken and cheese together. Mixture will resemble a meal/thick, dense crumb consistency.
3. Press slightly over one half of the chicken/cheese mixture into 2-6″ pie or cake pans. Make sure the crust comes up to the top of the pan. This will allow you to seal the edges.
4. Top with parsley, basil, onion and garlic powder.
5. Bake for 12 minutes.
6. Let cool for five minutes.
7. Top with sauce, cheese, and then toppings.
8. Top with remaining chicken/cheese crust. Press the edges gently to seal.
9. Top with Parmesan sprinkles, if using.
10. Bake for 6-8 minutes more, or until golden brown and melted.
11. Let cool for five minutes.
12. Slice and serve.
Makes 2 mini pot pies, or 4 servings.
Nutritional information per 1/2 of a 6″ pot pie, prepared with pepperoni, added cheese, and no-sugar pizza sauce: Calories:  360 , Carbohydrates:  3.6 g , Fiber:  .4 g,   Net Carbohydrates:  3.2 g , Protein:  34.6 g, Fat:  22 g.
Nutritional information per 1/2 of a 6″ pot pie, pizza crust only: Calories: 193.8, Carbohydrates: 1.0 g , Fiber:  0 g,   Net Carbohydrates:  1.0 g , Protein:  23.8 g, Fat:  10g.

yourlighterside.com

BREADS: 21 WAYS TO USE OOPSIE ROLLS

http://margeburkell.com/21-unexpected-ways-to-make-oopsie-rolls/

VEGETABLE SIDE DISH: BROCCOLI TOTS (click here to print)

Ingredients

• 1 bunch of broccoli, cut into equal sized florets (around 3-4 cups)
• 1 cup sharp cheddar cheese, shredded (I used Cabot Vermont Sharp White Cheddar)
• 1/3 cup onion, finely chopped
• 1/2 cup finely crushed pork rinds
• 2 eggs
• salt and pepper

Instructions

1. Preheat your oven to 400 degrees.
2. Pour 1 inch of water into a saucepan; bring to a boil.  Place the broccoli into the boiling water, cover, and reduce the heat to medium.  Cook the broccoli for 5-6 minutes, or until it can easily be pierced by a fork.  Drain the broccoli and set aside to cool slightly.
3. Lay the broccoli out onto paper towels and cover with more paper towels,  Press down firmly on the broccoli to absorb as much moisture as you can.  Another method is to put the broccoli in the center of a dish towel and ring out the water as seen here. Finely chop the broccoli.
4. In a large bowl, combine combine all of the ingredients and season with salt and pepper.  Stir everything together until well mixed.  Fill each muffin cup in a mini muffin tin to the top, pushing down on the filling with your spoon so it's nice and compacted.
5. Bake for 18-20 minutes in preheated oven. The top will be starting to golden. To easily remove from the pan (without scratching it to death), run a plastic knife around the edges of each tot and they should come out easier.

Notes

• If they seem to be falling apart when you take them out of the pan you can (1) put them back into the oven to cook for a few minutes longer so they are a bit crisper or (2) let them sit in the pan for a few minutes to let the insides firm up a bit before removing them from the pan.  You have to be ginger with them if they're sticking a little to the pan!
• The sharp cheddar can be substituted with whatever cheese you have on hand.  

22 to 24 mini tots           for nutritional values click here

thetwobiteclub.com

ARTICLES: WHY YOU SHOULD EAT MORE CHIA SEEDS

BEVERAGES: LOW CARB IRISH CREAM (click here to print)

Ingredients

• 4 cups heavy cream
• 1 2/3 cups Irish whiskey
• 1/3 cup S’mores Vodka
• 2 tablespoons coarsely ground coffee
• 1 1/2 tablespoons Black cocoa powder
• 1 teaspoon vanilla extract
• 1 cup Xylitol
• Stevia to taste as needed

Instructions

1. Bring the cream to a simmer.
2. Remove ½ cup of the hot cream and add the ground coffee to it.
3. Stir and set aside for 4 to 6 minutes to steep.
4. Remove ¼ cup hot cream and add it to the cocoa powder to make a paste.
5. Add the Xylitol to the remaining cream.
6. Whisk slowly to mix.
7. Meanwhile let the remaining cream slowly simmer until it is reduced to 2 3/4 cups. This will take about 5 to 10 minutes.
8. Strain the coffee grounds out of the cream and add to the pot of cream.
9. Let cook to room temperature.
10. Add the cocoa paste, whiskey, vodka, and vanilla to a blender jar.
11. Pour in the cream.
12. Pulse several times to blend and make sure the cocoa is well mixed.
13. Let stand for at least 30 minutes for the flavors to blend.
14. Refrigerate up to 2 months.

serves 12 ...1.6 carbs

lowcarbology.com

RECIPE CONVERSION CHARTS

http://www.deliciouseveryday.com/conversions/

DESSERTS: PUMPKIN PIE CHAI PUDDING (click here to print)

Ingredients (makes 1 serving):

• ¼ cup chai seeds, whole or ground if you prefer a smoother texture (32 g / 1.1 oz)
• 1/2 cup coconut/almond mik

• ¼ cup pumpkin  puree
• 5-10 drops Stevia extract
• ½ tsp pumpkin pie spice

Instructions

1. Combine the chia seeds, milk,  pumpkin puree, ½ tsp pumpkin spice mix, and stevia. If you prefer a smoother texture, use ground chia seeds. 
2. Mix and transfer into a jar. Let it sit for at least 10-15 minutes, ideally overnight in the fridge. Top with some cinnamon or pumpkin spice mix just before serving. 

1 serving; 6.6 net carbs
ketodietapp.com

SLOW COOKER: ITALIAN POT ROAST (click here to print)

Ingredients

• 3 1/2 pounds chuck roast
• Salt and pepper
• 1 purple onion
• 5 stalks celery
• 1 red Bell pepper, cut in a large dice
• 1 16-ounce jar whole pepperoncini peppers (don't drain)
• 2 sprigs each of fresh basil, thyme, oregano ( I usually double the basil)
• 4 cloves of garlic

Instructions

1. Season the meat generously with salt and pepper.
2. Add the meat to a slow cooker.
3. Add the remaining ingredients, including the whole jar of pepperoncini with the brine included.
4. Set to low and cook 8 to 10 hours.  Serves 8; 7 net carbs

Tip:  after the meat is tender, I removed the pepperoncini and put them in a blender along with some juice, and blend them into bite size pieces and then return them to the slow cooker and stir.  Remove basil, thyme, oregano, and garlic before serving.

lowcarb-ology.com

 

SAUCES: SUGAR FREE HOT FUDGE SAUCE (click here to print)

SUGAR FREE HOT FUDGE SAUCE

1 cup heavy cream
1/2 cup = 120 ml powdered erythritol
2 tablespoons = 1 oz = 30 g salted organic butter
1/2 teaspoon organic vanilla extract
1/2 cup = 120 ml unsweetened organic dark cocoa powder

Directions

1. Place all ingredients in a heavy-bottomed saucepan.
2. Heat over low heat, mixing all the time, until the mixture is hot but not boiling. It’s important to not let the sauce boil.
3. Serve immediately.
4. Store the possible leftovers in the fridge and heat gently before serving.

2,8 net carbs for 1/4 cup

Note: This sauce is quite thin.  If you want it thicker, you can add some xanthan gum 
Texture: In small quantities, xanthan will add slight body and viscosity to any liquid. Add too much, however, and a xanthan-thickened mixture runs the risk of becoming slimey, with a texture like mucus. For thicker applications such as stews or puddings, we would recommend using a different thickener. In very high concentrations, xanthan-thickened mixtures turn into sticky pastes.

lowcarbsosimple.com

APPETIZER: MINI PEPPER NACHOS

Ingredients:

1 tbsp chili powder
1 tsp ground cumin
1 tsp garlic powder
1 tsp paprika
1/2 tsp kosher salt
1/2 tsp pepper
1/2 tsp oregano
1/4 tsp red pepper flakes (more if you like it hotter)
1 lb ground beef
1 lb mini peppers, halved and seeded
1 1/2 cups shredded Cheddar cheese
1/2 cup chopped tomato
Other toppings as desired (sour cream, olives, chopped jalapeño, avocado, etc.)

Preparation:

In a small bowl, combine chili powder, cumin, garlic powder, paprika, salt, pepper, oregano and red pepper flakes.
In a large skillet over medium heat, brown ground beef until just cooked through, about 7 to 10 minutes, breaking up any clumps with the back of a wooden spoon. Add spice mixture and sauté until well combined. Remove from heat.
Preheat oven to 400F and line a large baking try with parchment paper or aluminum foil. Arrange mini peppers in a single layer, cut-side up but very close together.
Sprinkle with ground beef mixture and shredded cheese (make sure every mini pepper gets a little meat and cheese!). Bake 5 to 10 minutes, until cheese is melty.
Remove from oven and top with chopped tomatoes and any other desired toppings. Serve immediately.

Serves: 6

6.58 carbs

asweetlife.org