Tag Archives: keto recipe

Balsamic Brussel Sprouts and Cabbage

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Source: Cindy Mc

Ingredients

  • 1 ½ pounds Brussels sprouts, quartered
  • 2 cups cole slaw mix
  • 2 tablespoons olive oil
  • 1 onion, thinly sliced
  • 2 cloves garlic, minced
  • ¼ cup balsamic vinegar
  • 2 tablespoons butter
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon garlic powder

Method

  • Heat olive oil in a skillet over medium heat. Add onion and cook. Stir in garlic in the hot oil until onion is just tender, 5 to 10 minutes. Add Brussels sprouts; cook and stir until sprouts are tender, 8 to 10 minutes. Add cole slaw mix.
  • Mix in balsamic vinegar, butter, salt, black pepper, and garlic powder into Brussels sprouts and cabbage mixture. Stir until the sauce has covered the cabbage and brussel sprouts.

Dice

Copyright, Feathers 2019, All rights reserved.

Enchilada Chicken Salad

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Source: Andrea Knight

Great for those of you that want to eat keto but don’t want to lose your comfort foods. Bon apetit!

Ingredients

  • 1/2 cup enchilada sauce, canned, red
  • sprinkle chili powder
  • sprinkle cayenne powder
  • sprinkle cumin
  • sprinkle onion powder
  • sprinkle garlic powder
  • salt and pepper to taste
  • 2 chicken breasts
  • 1/2 cup shredded cabbage (using a cole slaw salad package works)
  • couple hearts of romaine, washed and diced.
  • a dolip of sour cream

Directions

  1. Heat a medium sautee pan to medium. If not non stick use olive oil and cook chicken, both sides until cooked through, maybe 10 minutes on each side. Remove chicken from heat and cut up into strips. Heat the same sautee pan to mid low, add the enchilada sauce, spices and the chicken. Stir and toss together until the chicken is coated. warm sauce for about 5 minutes.
  2. In a separate bowl mix together the romaine and cabbage. add the dressing of your choice, I recommend this one, a Chipotle Ranch Dressing. Add a side of sour cream for those that want it. Top with enchilada chicken.

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Thyme Pork Loin Recipe

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Photo Source: Andrea Knight mediumandreaknight.com

Pork is often referred to as the “other white meat”. Pork can serve as a good source of protein and is often a cheaper alternative to chicken breasts. This is a recipe I invented just based off of an idea. I thought I would pass it along to those interested in gluten free, keto friendly recipes.

  • 1 pork loin
  • 1/4 tsp Garlic powder or minced garlic
  • Pinch Onion powder
  • Dash Thyme
  • Dash Dill
  • Dash Nutmeg
  • Sprinkle Parsley
  • Squirt of Lemon
  • Dash of Salt and pepper

Cook on medium heat. Season your fry pan with olive oil and spices (not lemon). Place your pork loin in the pan on top of the spices and fry for about 8 minutes or until browned on the underside. Flip and cook for another 5 minutes until browned on the second side. I usually adjust the seasons before placing the pork loin back down when flipping so both sides are nicely seasoned. Sprinkle on some lemon, maybe 3-4 drops. Serve with your favorite side dishes.

Beet & Goat Cheese Spinach Salad

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Source: Andrea Knight

Ingredients

  • Pickled beets
  • 2 slices red onion
  • 1 roma tomato, diced
  • 2 cups spinach, fresh
  • 2 oz goat cheese
  • 1 diced chayote squash
  • 2 tbsps hummus
  • 1 diced cucumber
  • 2 tbsp of homemade Raspberry dressing

Method

Dice and slice all ingredients except the spinach, hummus, and goat cheese. Place everything in a bowl, offering hummus on the side. Hummus is a great pairing with this dish as well as the referenced raspberry dressing above. Enjoy!

Dice

Copyright, Feathers 2019, All rights reserved.

Peanut Butter Chocolate Chip Cookie Dough – Keto, Low glycemic dessert

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Peanut Butter chocolate chip cookie dough

INGREDIENTS

2 tbsps peanut butter, creamy, no sugar added

1/2 tbsp Keto friendly sugar (such as Monk Fruit or Swerve) *optional* -makes very sweet

1/8 tsp. pure vanilla extract

1/8 tsp. kosher salt

1/2 c. almond flour

2 tbsps Keto friendly dark chocolate chips (such as Lily’s)

DIRECTIONS

In a large bowl using a hand mixer, beat peanut butter until light and fluffy. Add sugar, vanilla and salt and beat until combined. 

Slowly beat in almond flour until no dry spots remain, then fold in chocolate chips. Using a small cookie scoop or your hands scoop dough into small balls about 1 inch in diameter. Makes about 4 balls of cookie dough.

Store in the refrigerator or in the freezer for up to 1 month.

Notes

I keep these recipes small so that you don’t have a whole batch of these sitting around the house tempting you. You can even half this recipe if you want. You can fulfill your dessert or chocolate need and then move about you day. Saves you from binging and feeling bad afterwards. So rich, you will feel done after one. Low glycemic means no cravings and no sugar spikes. Yay!

Almond Chocolate Nut Clusters Recipe – Keto, low glycemic

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Ingredients

  • 1/4 cup Lily’s dark chocolate chips (keto friendly)
  • 3 almonds, salted

Notes

I keep these dessert recipes small, often cutting out a lot of extra ingredients so that you only make it when you really want to dessert, you don’t have a whole batch of these laying around the house that’s constantly tempting you. So when you just absolutely have to have chocolate you can have it in a keto friendly way and you can make it in about less than 5 minutes. Another good example would be my chocolate chip cookie dough keto friendly recipe that you can make again and probably less than 10 minutes and enjoy. I make them in small batches so that I don’t overeat and you can keep moderation and count the calories small while still enjoying dessert, you don’t have to binge and feel bad or guilty about it afterwards, it can be incorporated in your daily calories.

Directions

Put 1/4 of a cup of Lily’s dark chocolate chips into a microwavable bowl and microwave on high for 30 seconds. Stir and microwave for another 30 seconds. They should be pretty well melted if some of the chocolate chips aren’t that’s okay you’re going to refreeze freeze them anyway so that you can eat the chocolate treats. Poor or scoop the melted chocolate over three almonds that are laying on wax paper. Put the wax paper with your chocolate almonds cluster into the freezer for about 15 minutes. Take out and enjoy!

Tastes like the real thing, so glad I found this and my chocolate chip cookie dough recipe.

“Greek” Pork Loin Recipe

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Photo Source: Andrea Knight mediumandreaknight.com

Pork is often referred to as the “other white meat”. Pork can serve as a good source of protein and is often a cheaper alternative to chicken breasts. This is a recipe I invented just based off of an idea. I thought I would pass it along to those interested in gluten free, keto friendly recipes.

  • 1 pork loin
  • 1/4 tsp Garlic
  • Pinch Onion powder
  • Dash Oregano
  • Dash Dill
  • Dash Nutmeg
  • Sprinkle Parsley
  • Squirt of Lemon
  • Dash of Salt and pepper

Cook on medium heat. Season your fry pan with olive oil and spices (not lemon). Place your pork loin in the pan on top of the spices and fry for about 8 minutes or until browned on the underside. Flip and cook for another 5 minutes until browned on the second side. I usually adjust the seasons before placing the pork loin back down when flipping so both sides are nicely seasoned. Sprinkle on some lemon, maybe 3-4 drops. Serve with your favorite side dishes.

Baba Ghanoush Recipe

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Ganoush, Ghanouj, or Ghanoush, however you spell it this recipe is delicious with your favorite veggies and meats.

  • 1 eggplant
  • 1/4 cup lemon juice
  • 1/4 cup tahini
  • 2 cloves garlic
  • 1/8 tsp smoked paprika
  • 1/2 cup greek yogurt, unflavored, no sugar
  • Salt and pepper to taste
  • 1 1/2 tbsp olive oil
  • 1 tbsp olive oil to cover eggplant

Cut your eggplant into quarters or eighths (cut in the middle width-wise and length-wise and then length-wise again). Spray or cover eggplant on a baking tray with olive oil. Cook at 400 degrees F for 45 minutes.

Run cold water over the eggplant skin and peel off the skin. Take the flesh of the eggplant and put into a food processor. Combine with all other ingredients other than olive oil and blend in processor until creamy.

Top with olive oil and slowly mix in. Put in bowl and sprinkle with parsley for decoration or smokey paprika. Serve with vegetables and/or flatbread. My whole wheat flatbread recipe is here. It is also good salads and on fresh sliced red onion. Cut baby carrots lengthwise for easier scooping.

“Ratatouille” with Ricotta Recipe

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Photo source: Andrea Knight, http://www.mediumandreaknight.com

I started off with a basic ratatouille recipe and it evolved over the weeks so that became tastier and easier to make. This recipe includes ricotta cheese, you can add other cheeses as well such as parmesan and feta.

  • 2 tablespoons olive oil
  • 1 tbsp garlic, minced
  • 2 teaspoons dried parsley
  • 1/2 eggplant, cut into slices and quartered
  • 1 cup shaved Parmesan cheese
  • 1 zucchini, sliced
  • 5 slices red onion
  • 1 cups sliced fresh mushrooms
  • 1/2 cup marinara sauce
  • 1/2 cup whole milk ricotta
  • Sprinkle of thyme

Preheat oven to 350 degrees F. Coat bottom of 8×8 casserole dish with marinara sauce (pick a pasta or marinara sauce you like, mushrooms, basil, or sausage and cheese for example). Slice vegetables and place them on the tomato base either is rows or on top of each other. I usually do eggplant first, then ricotta, then mushroom and zucchini slices. Top with onion, parmesan, thyme, salt, and pepper. Drizzle olive oil on top. Cover with foil. Bake for 45 minutes. It should come out bubbling and hot.

Some other vegetables that are good in this is sliced sweet potato (so good) and carrots. I’ve tried other squashes and they didn’t quite work but I recommend trying some of your other favorite veggies in this. Great way to pre-prep veggies, cut up in quarters or 9ths and put in foil for future meals.

Crab, Shrimp, and Tuna Salad Recipe

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Great for keto, this salad can go in lettuce cups, on top of salad, paired with a fruit salad or topped on open faced bread. Also great for meal preps as it makes a great high protein meal (50 grams protein).

  • 1/3 12oz can of tuna
  • 1/3 6oz can of crab meat
  • 5 large shrinp, cooked, peeled and cut in quarters
  • 1/8 cup of celery
  • 1 tbsp mayonnaise
  • Salt and pepper to taste
  • 1/8 tsp Parsley

Cook your shrimp, shell them and cut them into quarters (4 pieces). Chop your celery and add all ingredients together. Mix well and microwave for 30 seconds if you prefer it warm or serve chilled.

Copyright, Feathers 2020, All rights reserved.

Salmon Cakes Recipe, Grandma’s Recipe Reconstructed

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Photo Source: Andrea Knight @mediumandreaknight

Delicious and really easy to make, this is a quick spin on my Grandma’s recipe, salmon loaf. Takes about 15 minutes to assemble and sautee without optional sauce.

Ingredients

  • 1 can salmon or tuna 12 oz or 2 5oz
  • 1 tsp grey poupon or whole ground mustard
  • 1 tsp yellow mustard
  • 1 tbsp panko crumbs (can be removed to make it gluten free or use almond flour)
  • 1 egg
  • 1 tbsp olive oil
  • Dash of salt and pepper to taste

Optional sauce (Grandma Ladwig’s recipe)

  • 1 cup milk
  • 2 tbsps flour
  • 1 tbsp butter
  • 1 tsp yellow mustard
  • 1 tsp ketchup
  • 1/2 tsp salt
  • 1/2 paprika
  • 1 egg

Combine all ingredients and form into patties. Heat a sautee pan with olive oil until the oil pops in the pan, about medium heat (2 to low on gas stoves power burner). Fry in sautee pan on both sides until browned. Should not take long, maybe a minute or two on both sides. Top with lemon butter, or the sauce below, and have paired with a light salad.

Optional sauce instructions

Melt butter in a saucepan at medium heat. Add 2 tablespoons flour and stir constantly to mix well for 1 to 2 minutes. Gradually add 1 cup of milk and stir constantly to make smooth and thick. Turn heat to low. Add mustard, ketchup, salt and paprika. Stir until blended and smooth. At last minute, turn off heat and add one egg. Stir and blend thoroughly. Do not reheat. Serve over salmon cakes or on the side.

Copyright, Feathers 2020, All rights reserved.

Roasted Beet & Goat Cheese Spinach Salad

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The delicious combo of the sweet blueberries, creamy goat cheese and the roasted beet is a lively twist on the usual dinner salad. Add walnuts or chicken for more protein or keep it light by skipping the dressing!

Ingredients

+ 1 Yellow Beet

+ 1/2 slice of red onion

+ 2 cups spinach

+ 1/2 cup blueberries

+ 2 tbsp of homemade caesar salad dressing

+ 1/2 avocado diced

Method

Slice or cut your beets into quarters, brush with olive oil, salt and pepper on each side, and bake in oven at 380 degrees Fahrenheit for 20 minutes if in slices, or 40 minutes if in large quarters. My recommendation is to cut in 1/4 inch slices, roast for 20 minutes at 380 degrees and you’ll end up with crispy edges with a taste almost like a potato chip.  Prepare red onion, avocado, blueberries and toss with spinach. Once the beets are ready toss them in the salad, salt and pepper to taste and dress with desired dressing. My homemade caesar dressing can be found here. Easy and delicious! beet salad beet salad

Copyright, Feathers 2019, All rights reserved.

Shu Mai Recipe Modified, without gluten

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This recipe is great for those of you either on a budget or looking for comfort food dumplings (shu mai) without the flour wrapper. Gluten free!

Ingredients

1 lb ground pork

2 tbsp soy sauce

10 water chesnut slices minced

1 tsp sesame oil

1 tbsp sherry or chinese white wine

5 mushrooms (shitake or button)

2 tbsp minced ginger

1 scallion

2 tsp cornstarch

1 tsp salt

1 tbsp pepper

Mince water chesnuts, scallion, and mushrooms together either in a food processor or by hand. Mix with other ingredients. Ball into 1.5 inch diameter balls and place on ungreased cookie sheet. Cook for 20 minutes at 375 degrees until browned on edges. These can also be steamed in a bamboo steamer, be sure to use some lettuce on the bottom so that they do not stick.

Serve with your favorite dipping sauce. Works well with soy and sugar, peanut sauce, BBQ and honey mustard with horseradish (spicy).

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Caesar Salad Dressing Recipe

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Caesar salad recipe
Ingredients

1 small garlic clove, minced
1/2 teaspoon anchovy paste (found near the canned tuna in the store)
1 tablespoons freshly squeezed lemon juice
1/2 teaspoon Dijon mustard
1/2 teaspoon Worcestershire sauce
1/2 cup mayonnaise
1/4 cup freshly grated Parmigiano-Reggiano
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Place all ingredients in a bowl and blend until mixed and smooth.

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Bacon & Swiss Mustard Chicken with Mushrooms Recipe

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Keto, low carb, no carb friendly!

1 chicken breast

2 bacon slices

Diced tomato

A slice of red onion

Swiss cheese slice

3/4 cup slices portabella mushrooms

1 cup raw spinach

1 tbsp mustard (boars head preferred)

2 tbsp Parmesan shavings

1tbsp butter

Sauté your chicken, mushrooms and bacon in butter. When your chicken is browned on one side, flip it, along with the mushrooms and bacon. When the 2nd side of your chicken is starting to brown, put the swiss cheese and parmesan on top and cover for 1 minute. Uncover and place the bacon and mushrooms in a paper towel to soak up the grease. Sauté your red onion quickly while your bacon and mushrooms are drying. Place your chicken over a bed of spinach, salt and pepper to taste. Top with dried bacon, mushrooms, red onion and diced tomatoes. Either squeeze the mustard in a zig zag pattern on top or put off to the side for dipping. Enjoy! swiss chicken recipe, swiss chicken recipe, swiss chicken recipe
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