Southern Keto Cooking

Keto Supreme Pizza

2018-11-12T05:58:00.000-08:00

One of my favorite foods to make on this way of eating is pizza. I put off trying the fathead pizza dough for a long time, because for some reason the whole melting mozzarella and cream cheese scared me. I thought it looked difficult. For those of you of have not tried it yet, don't let the messy looking dough that you begin with, scare you. It is actually very easy to make.

I did go back and try the high carb pizza after I had made this a few times. I was surprised to learn that I like keto pizza a lot better. To me, the crust has more flavor. I like a think crust anyways. The high carb crust did not have a lot of flavor when I tried it again and seemed dry. The real downside to the high carb version, besides knocking you out of ketosis is, the way it makes you feel. It saps you of your energy and makes you want to eat even more.

I have always loved green peppers and onions on my pizza. I definitely wanted to keep these two as toppings. I found that buying them frozen, and heating them in the microwave for a minute was a real time saver. There seems to be a lot of moisture in them afterwards so draining them is essential. If you choose to use fresh onion and bell pepper, I would suggest that you heat them in the microwave as well. This will give them a head start on cooking. They would take too long to become tender. Fathead pizza crust can become hard if baked too long as it is made up of mostly cheese.

The other ingredients that I found to work great are real bacon bits, Kroger brand pizza sauce, fully cooked turkey sausage crumbles, and pepperoni. Fell free to add toppings of your choice. I am sure mushrooms and black olives would be great as well.

Whatever pizza sauce you choose to use, please make sure to read the ingredients. Manufacturers often include sugar, corn syrup, and food starches in the ingredients.

This recipe is delicious topped with some grated parmesan cheese. It also freezes well. I like to place 2 to 3 slices in freezer bags. I place wax paper between each slice. I really enjoy taking them to work for lunch, or pulling them out for a quick dinner. I would definitely suggest accompanying this pizza with a side salad.

Please try and enjoy this recipe!

Danny's Fathead Pizza Crust Recipe:
Crust:
1/2 cup almond flour
1/2 cup whey protein isolate
2 tbs oat fiber
4 oz cream cheese
3 cups shredded mozzarella cheese
2 large eggs slightly beaten
1 tsp garlic powder (optional)
1 tsp Italian seasoning (optional)
1 tsp baking powder (optional)

Toppings:

1/2 cup pizza sauce
1/2 cup fulling cooked ground turkey sausage
3 oz package of pepperoni
2 cups cheese
1/2 cup chopped green bell pepper
1/2 cup chopped onion
2 cups shredded mozzarella cheese

Directions:

1. Preheat oven to 375 degrees
2. Mix oat fiber, whey protein, almond flour, spices, baking powder and salt with a whisk.
3. Place cream cheese and mozzarella in a large bowl.
4. Microwave for 1 minute. Stir
5. Microwave for 30 seconds. Stir Repeat this step until cream cheese and mozzarella are combined and smooth.
6. Add dry ingredients. Stir together.
7. Add eggs. Mix with spoon, then knead with hands until dough comes together.
8. Spread onto 1/2 sheet pan that has been greased and lined with parchment paper.
9. Bake for 8 minutes. Punch down bubbles with fork.
10. Add the toppings11. Bake for 12 minutes.

Keto Ranch Vegetable Pizza

2018-10-27T20:13:00.000-07:00

One of my favorite recipes from my childhood was vegetable pizza. Although it is not a traditional southern dish, my family loved it. We would buy the canned crescent rolls and bake them flat on a baking sheet. We would buy powdered ranch dressing mix and blend it with cream cheese and mayonnaise.

About two years after starting the keto way of eating, I decided to come up with a keto friendly version of this recipe. I would definitely need to replace the crescent roll crust with something. So a fathead crust was the answer. The powdered ranch mix was delicious, but has some ingredients that are not great for a ketogenic lifestyle. I decided to adjust my ranch dressing recipe and the ranch spread turned out great.

If you are in a pinch and want to use the powdered ranch dressing mix, that is okay with me. I won't tell anyone! Ha! Also, if you have another pizza crust recipe that you enjoy, feel free to try it.

I use Duke's mayonnaise. I know a lot of people don't like to use mayonnaise with soy bean oil. I tried and didn't enjoy making homemade mayonnaise. I just decided that I have a full time job and need to draw the line somewhere. I also am not going to pay $9.99 for a small jar of avocado oil mayonnaise. If you enjoy making homemade mayonnaise, please do so! Duke's is the only mayonnaise that I have found that does not contain sugar in the ingredients.

This recipe is delicious! This would be a great recipe to take to social gatherings. I don't think that anyone would be able to tell it is low carb.

Crust:
1/2 cup almond flour
1/2 cup whey protein isolate
2 tbs oat fiber
4 oz cream cheese
3 cups shredded mozzarella cheese
2 large eggs slightly beaten

Ranch Spread:
8 oz cream cheese softened to room temperature
1 cup mayonnaise
2 tsp onion powder
2 tsp garlic powder
1/2 tsp salt
2 tsp dried chives
2 tsp parsley flakes
1 tsp dried dill weed
1/2 tsp black pepper (optional)

Toppings:
1 cup finely chopped cauliflower
1/4 cup chopped green onion
1 cup finely chopped broccoli
1 cup chopped tomato seeded
2 cups shredded sharp cheddar cheese
3 oz real bacon bits

Pizza crust directions:
1. Preheat oven to 425 degrees.
2. Place cream cheese and mozzarella in a large bowl.
3. Microwave for 1 minute. Stir
4. Microwave for 30 seconds. Stir Repeat this step until cream cheese and mozzarella are combined and smooth.
5. Add oat fiber, whey protein, almond flour, and salt. Stir together.
6. Add eggs. Mix with spoon, then knead with hands until dough comes together.
7. Spread onto 1/2 sheet pan that has been greased and lined with parchment paper.
8. Bake for 8 minutes. Punch down bubbles with fork. Bake an additional 4 minutes.
9. Let cool completely.

Ranch Spread Directions:
1. Place softened cream cheese and mayonnaise in a bowl. Mix with hand mixer until smooth.
2. Add herbs, spices, and salt. Mix with hand mixer or stir until combined.
3. Set aside.

Topping the pizza:
1. Spread ranch spread evenly over the pizza crust.
2. Spread the toppings evenly over the pizza.
3. Refrigerate at least 1 hour, preferably overnight.
4. Cut into 12 even pieces.

Cinnamon Crunch Snack/Cinnamon Toast Cereal

2018-10-20T04:55:00.001-07:00

Cinnamon and sugar! Delicious! It is good on about everything! Place it on toast, cereal, cookies, and crackers. It is always tasty. The cinnamon is great, but the sugar isn't good for a body. Those carby snacks add to our weight and inches to our waste lines.

I hear it all the time. People say. "I can't give up bread, pasta, and desserts." I tell them I haven't given up these things. Of course, I have to make them myself with keto ingredients, but I do have them. The ketogenic lifestyle isn't about what you can't have. Rather, it is about what you CAN have. I look at all the things I can have, and I'm like wow.

I love the southern foods and making them keto. It is important to understand that moderation is key. Although, we eat until we are satisfied, portion control is important to help keep us within our macros. I find myself craving salads more and more. On this way of eating, we need to make sure we get our greens in.

Back to my Cinnamon Crunch Snack. This is delicious and fits well within this way of eating. This is also great for your macros. I know to many this sounds strange. It did to me as well. This one of the most crispy/crunchy recipes that I have developed. Break the pork rinds up into smaller pieces before making this recipe and you will have a delicious cereal. Just pour some unsweetened vanilla almond milk over it. It tastes very similar to those cinnamon toast cereals.

Please try this and enjoy!

Recipe:

Ingredients:

4 oz unflavored pork rinds
4 oz butter melted
1 teaspoon salt
1 teaspoon vanilla extract
3/4 cup powdered erythritol
1/4 to 1/2 cup powdered erythritol to coat the pork rinds at the end (optional)
1 teaspoon salt
1 teaspoon ground cinnamon

Directions:

1. Preheat oven to 350 degrees
2. Combine cinnamon and 3/4 erythritol in a bowl. Set aside.
3. Pour melted butter into a large bowl.
4. Add extracts and salt. Stir until combined.
5. Add pork rinds.
6. Toss pork rinds in butter until they are evenly coated.
7. Add half of the erythritol/cinnamon mixture and toss until pork rinds are evenly coated.
8. Repeat step 7 using the other half of the erythritol/cinnamon mixture.
9. Spread on a 1/2 sheet pan that has been lined in aluminum foil.
10. Bake for 10 minutes.
11. Transfer to a large bowl. Toss in 1/4 cup to 1/2 powdered erythritol to taste. (optional)
12. Place on a tray or 1/2 sheet pan lined with parchment paper to cool.
13. Store in a plastic bag or air tight container.

Keto "Not" Corn

2018-10-15T15:19:00.002-07:00

Some of you will think I'm crazy! Well, you maybe a little right! Ha! I know that when I first saw a recipe similar to this one, I was like no way! Gross! I remember the first time I saw that someone had sweetened pork rinds, added cinnamon and poured some type of milk over it, I said "That's crazy!" I remember thinking "Gross!" It brings to mind the old saying. "Don't knock it until you try it!"

I finally gained enough bravery to try an experimentation for pork rinds on my own. I first coated the pork rinds in melted butter. I then tossed them in powdered xylitol. This was the sweetener that I used at the time. I then tried sprinkling cinnamon on top. It was pretty good. It worked. I ate some and didn't make it again for a long time.

Just a few days ago, I decided to do some experimentation again. I tried the cinnamon out again with a few tweaks and it was amazing. I took some to my job to let my coworkers try it. It was a home run! A friend of mine's children tried it, and I was glad to receive a report back that they loved it as well.

When I tried this recipe, I discovered that erythritol does caramelize a little when place in the oven. I thought, maybe I could try a keto play on caramel popcorn with peanuts. I did and it worked. I found that I needed to let the pork rinds spend a little more time in the oven. This gave them just the perfect sweet/salty flavor.

I imagine that parmesan cheese crisps would be good in this and will soon try adding some to this recipe. Also, I think adding different kinds of nuts would work as well.

I encourage you to give this recipe a chance! I think you will be quite surprised at the outcome.

Recipe:

Ingredients:

4 oz unflavored pork rinds
4 oz butter melted
1 teaspoon salt
1/2 teaspoon vanilla extract
1/2 teaspoon maple extract
3/4 cup powdered erythritol
1/4 to 1/2 cup powdered erythritol to coat the pork rinds at the end (optional)
1 teaspoon salt
1/2 salted peanuts

Directions:

1. Preheat oven to 350 degrees
2. Pour melted butter into a large bowl.
3. Add extracts and salt. Stir until combined.
4. Add pork rinds and peanuts.
5. Toss pork rinds and peanuts in butter until they are evenly coated.
6. Add half of the 3/4 cup of erythritol and toss until pork rinds and peanuts are evenly coated.
7. Repeat step 6 using the other half of the 3/4 cup of erythritol.
8. Spread on a 1/2 sheet pan that has been lined in aluminum foil.
9. Bake for 10 minutes.
10. Remove from oven. Turn with spatula. Be careful not to touch them. They are very hot!
11. Return to oven and bake 5 more minutes.
12. Remove from oven. Turn with spatula. Do not touch! The erythritol is like lava!
13. Return to oven. Bake an additional 5 minutes.
14. Transfer to a large bowl. Toss in 1/4 cup to 1/2 powdered erythritol to taste. (optional)
15. Place on a tray or 1/2 sheet pan lined with parchment paper to cool.
16. Store in a plastic bag or air tight container.

Keto Southern Fried Chicken

2018-10-14T06:18:00.001-07:00

Fried chicken! Probably the favorite meal of most southerners. We want it to be juicy, but crispy. We want a perfect selection of herbs and spices to enhance but not overpower the chicken flavor. Many southern cooks have their own secret recipes. Some keep it simple with just salt and pepper and somehow their fried chicken turns out delicious. Some spice it up quite a bit.

There is no shortage of keto/low carb fried chicken recipes out there. Several are really good. Many recipes use pork rinds, almond flour, and grated parmesan cheese. These are delicious options. I tend have an issue with getting almond flour to become crispy.

I decided to create one that best suited my taste. I definitely like a crispy crust and skin. It is a challenge to achieve a crispy texture in low carb/keto cooking. In the early 2000's I used soy flour. this worked for chicken strips. It was difficult to keep from overcooking the strips though. Also, soy is not ideal for many keto dieters. I was trying low carb and had never heard of keto at this point. After some experimentation, I found that whey protein isolate did the trick.

I want my chicken to be well-seasoned. I decided to use the herbs and spices that are in many recipes. I needed to amp them up though. If you like spicy chicken, I would suggest that you increase the cayenne pepper to at least a teaspoon and increase the black pepper to 1/2 teaspoon.

It was also a challenge coming up with the right cooking method. The oat fiber, whey protein, spices tend to want to over brown in the skillet. I found that starting the chicken in the skillet and then finishing in the oven worked beautifully. You will need to use a 1/2 sheet pan for this. Be sure to place a baker's rack in your pan. You do not want the chicken to become soggy. I would suggest lining the pan with aluminum foil to help out with clean up.

Let me be honest! I love this recipe! It is very juicy and the crust and skin are crispy. High carb dieters would also like this recipe! So, please try and enjoy! Of course make changes as you would like!

Ingredients:
1 whole chicken or 5 to 7 lbs of your favorite chicken part.
2 eggs beaten with one tablespoon water
1 cup lard

Dredging mixture:
1 1/2 cup unflavored, unsweetened whey protein isolate
1/2 cup oat fiber (optional)
1 cup ground pork rinds
2 teaspoons onion powder
2 teaspoons garlic powder
2 tablespoons salt
1/4 teaspoon black pepper
1/2 teaspoon cayenne pepper
1 teaspoon dried ground oregano
1 teaspoon ground sage
1/2 teaspoon ground thyme

Instructions:
1. Soak chicken in salt brine overnight. (optional)
2. Preheat oven to 375 degrees.
3. Dry chicken with paper towels. (Lightly salt the skin side if you do not use a brine.)
4. Mix all dry ingredients and place half in gallon sized zip bag.
5. Dip 4 to 5 pieces of chicken in beaten eggs and place in gallon size.
6. Shake bag until all chicken pieces have been well coated.
7. Remove from bag and place on a plate.
8. Repeat steps 4-6 as necessary.
9. In a large frying pan, heat lard over medium heat to 375 degrees.
10. Place 4 pieces of chicken in pan skin down.
11. Fry skin side down for 4 minutes. Turn when chicken has browned.
12. Place on cooling rack in a 1/2 sheet pan.
13. Repeat steps 9-12 as necessary. (Clean pan and add fresh lard. The bits of crust will over brown and cause your chicken to look black.)
14. Lightly salt if desired.

Loaded Broccoli Cauliflower Bake

2018-10-06T19:35:00.004-07:00

When I began this way of eating, I pretty much ate the same thing everyday. I am a creature of habit. I eventually needed some variety in my life. Yes I love the cauliflower mash. Sometimes I need a bit more flavor though. Something that could go with anything.

In my old way of eating, I was satisfied most of the time with a baked potato with butter only. Then there would be those days that I wanted a loaded baked potato. I used to hit up a restaurant that had baked potatoes topped with barbecue. This wasn't their main specialty. I think it should have been though.

The good thing about keto is that you don't have to skimp on flavor. The best thing about a loaded baked potato wasn't really the potato. It was the toppings! Luckily most of them are keto friendly. Just to think, when I tried low fat diets, I used to say no to these things, and tried to only put a tiny bit of butter on my potato. Little did I know that the potato was the real problem. Well this is how America followed guidelines and got fatter!

This turns out to be a cream, flavorful side dish that can accompany almost anything. It pairs great with a steak and can stand up next to spicy fried chicken too.

I hope you'll try this recipe and enjoy!

Ingredients:
12 oz package frozen broccoli, steam in bag
12 oz package frozen cauliflower, steam in bag
1/4 teaspoon salt
1 1/2 cup shredded sharp cheddar
4 oz of cream cheese melted.
2 oz butter melted
2.5 oz real bacon bits
1/2 cup sour cream
2 teaspoons dried chopped chives
2 teaspoons parsley flakes
1 teaspoon onion powder
1/2 teaspoon black pepper
1 teaspoon garlic powder

Directions:
1. Preheat oven to 375 degrees
2. Microwave steam in bag broccoli and cauliflower together for 8 minutes.
3. Drain vegetables and place into large bowl.
4. Melt butter and cream cheese together and mix with a whisk or fork until smooth.
5. Stir butter and cream cheese into the broccoli cauliflower.
6. Add herb and spices and the sour cream. Stir
7. Add 1 cup of the shredded cheese and half of the bacon bits stir.
8. Pour into a greased casserole dish.
9. Top with remaining cheese and bacon bits.
10. Bake for 45 minutes until vegetables are fork tender.

Amazing Keto Fried Green Tomatoes

2018-10-06T18:38:00.001-07:00

I love fried green tomatoes! I love fried green tomatoes! I love fried green tomatoes! My friend Jason can definitely testify to that. I think he makes the best high carb ones ever. I would eat them quicker than he could make them. He would use a store bought seasoned flour and some corn meal. These are much better than anything I've had at restaurants.

My mom used to make excellent fried green tomatoes. I think she used close to the same recipe. She would also thinly slice zucchini and fry it as well. This is probably my favorite way to eat zucchini.

We only had this occasionally, so this isn't something that I crave everyday.

We usually start eating fried green tomatoes in Kentucky during July, when the tomatoes are not ripe yet. Luckily, one can buy green tomatoes all year round here in Savannah, GA.

I began the quest of making a crispy fried chicken. I decided that the dredging mixture I used for the fried chicken would be great for fried green tomatoes. I was right! These are delicious! They are crispy on the outside and juicy in the middle.

I love thinly sliced fried green tomatoes. Some people like them thick. I just think that you get more flavor from a thinly slice tomato. You also get a better crunch. I have a major weakness for crispy crunchy foods. These foods can be hard to come by in ketogenic eating.

Thank heavens for pork rinds and whey protein isolate! They provided a soy-free way of achieving a crispy texture.

Please enjoy the recipe!

Ingredients:
2 to 4 medium green tomatoes
3/4 cup lard

Dredging mixture:
3/4 cup unflavored, unsweetened whey protein isolate
1/4 cup oat fiber (optional)
1 cup ground pork rinds
1 teaspoon onion powder
1 teaspoon garlic powder
1 tablespoon salt
1/8 teaspoon black pepper
1/8 teaspoon cayenne pepper
1/2 teaspoon dried ground oregano
1/2 teaspoon ground sage
1/4 teaspoon ground thyme

Instructions:
1. Slice tomatoes into 1/4 inch or less slices.
2. Mix all dry ingredients.
3. Heat lard in large frying pan over medium to medium low heat.
4. Dredge sliced tomatoes one at a time in dry ingredients.
5. Place in pan.
6. Turn when tomatoes have browned on the bottom.
7. Place on paper towels when done.
8. Blot with paper towels to remove access oil.
9. Lightly salt if desired.

Keto Coconut Cream Poke Cake

2018-09-30T17:48:00.002-07:00

For a long time, I thought I didn't like coconut. I also thought I didn't like shrimp. That was before I discovered coconut shrimp. My friend brought my attention to the fact that I used to say I don't like shrimp. He said you are eating everyone that you can get a hold of. That is some Appalachian talk. Ha! He was right! I found out that my main problem with coconut was the sugary goop that usually goes along with it.

A friend of mine's mother, we call her mother Owsley, had us over for dinner in one of the hollows in Knott County, Kentucky. She usually made her cakes from scratch. This one she did not. She didn't tell use that until later though. When you asked her how she made something she would say, "I stirred it up." If you asked her what she put into a recipe she would say, "A little this, and a little that." I can see where she is coming from though. Most southern cooks don't measure ingredients for recipes. Previously I didn't measure ingredients when I was making something. That changed when I started following my macros. Once I know the macros of what I am eating, I can eyeball the measurements though.

The cake was absolutely delicious as were all of her other cakes and dishes. I thought. Oh no, it's a coconut cake. I won't like that. Boy, was I surprised. It was so good! It could make your tongue slap you in the face! That is a southern saying. Ha! It is an excellent cake for the summer, because it is kept chilled. Moist cakes are my weakness. Luckily, I can eat this cake and stay on plan. Warning though! It isn't low carb anymore if you eat the whole cake!

I later found the recipe. It was always a hit. There were several people who said they do not like coconut, but they love this cake. Twice, I made this for my own birthday. After discovering the keto way of eating, I found that there is pretty much a keto or low carb version of everything you want to eat. However, not necessarily this cake. After some practice, I did develop what I think is a delicious recipe. Please make sure to chill this cake for at least two hours. It will be much better the next day.

Please try and enjoy this recipe!

Ingredients:

Coconut glaze

1 13.68 oz can of coconut cream
1 cup powdered erythritol
10 drops Sucra

Cake

Dry Ingredients:

2/3 cup whey protein isolate
2/3 cup oat fiber
4 tablespoons coconut flour
1 tablespoon baking powder
1 teaspoon xanthan gum
1 1/2 cups powdered erythritol or granulate sweetener
1/4 cup rehydrated coconut

Wet Ingredients:

8 oz cream cheese cubed
8 oz salted butter cubed
7 large eggs
1/2 cup sour scream
1 teaspoon vanilla extract
1/2 teaspoon coconut extract
15 drops Sucra
1/4 cup coconut glaze

Topping

2 cups heavy cream
10 drops Sucra
1/3 cup powdered erythritol
5 oz unsweetened coconut flakes or 10 oz of fresh grated coconut

Glaze Instructions:

1. In a sauce pan mix cream of coconut and powdered erythritol over medium heat. Heat until eyrthritol is dissolved and mixture comes to a simmer.

2. Remove from burner to cool.

Cake Instructions:

1. Preheat oven to 350 degrees.

2. Mix dry ingredients with whisk in a large bowl.

3. Melt butter and cream cheese in a bowl. Add sour cream. Whisk until smooth.

4. Beat 7 large eggs in a bowl and stir in extracts and 10 drops of Sucra.

5. Add egg mixture to butter and cream cheese mixture. Mix until smooth.

6. Add wet ingredients to dry ingredients and mix with hand mixer or stand mixer until smooth.

7. Pour into a greased 9x13 inch pan.

8 Bake for 40 to 45 minutes.

9. Let cool for about 10 minutes. Poke holes throughout the cake. Pour remaining coconut cream mixture over the cake filling all the holes.

10. Allow the cake to completely cool.

Coconut Topping

While the cake is baking:

1. If using dry coconut, rehydrate the coconut by pouring 10 oz of hot water over the coconut. Let stand for 30 minutes. Drain and press with paper towels to dry.

2. Mix powdered erythritol with coconut.

While cake is cooling:

1. Whip the heavy cream and Sucra drops until stiff peaks are formed.

2.Refrigerate until cake has cooled.

When the cake has completely cooled:

1. Spread whipped cream over surface of cake.

2. Top with coconut until the cake is completely covered.

3. Chill for 2 hours and preferable overnight.

Yield 15 servings. 3 Net carbs per slice.

Danny's Low Carb Buttermilk Ranch

2018-09-22T19:22:00.002-07:00

What I thought of as homemade ranch has always been one of my favorite dressings. To me, opening up the seasoning pack and stirring in mayonnaise and milk was homemade. Sure, this definitely tasted better than bottled dressing, but I think my idea was a bit obscured.

When I started this way of eating, I was still buying the bottled dressings. Unfortunately, they contain sugar and oils that are not ideal on this way of eating. Most bottled ranch dressings contain 2 net carbs per 2 tablespoons. The problem was that I rarely only used 2 tablespoons on my salad. The carbs can quickly add up. This recipe has about 2 net carbs per quarter cup. I think this is a much more reasonable serving size for dressing.

I started researching to find a homemade dressing. I found some that were good. There was a problem though. I usually had to add extra herbs and spices to get a good flavor. So after a while I developed my own recipe.

I do use Duke's mayonnaise a lot. This is the only readily available mayonnaise that I have found that does not contain sugar. It does contain soy bean oil. If you would like to use another type of mayonnaise, there are avocado mayonnaise choices, or you can make your own.

If you would like to use this recipe as a dip, just leave out the buttermilk and almond milk. You could also use 16 ounces of sour cream and add the herbs and spices.

I hope you enjoy the recipe below as much as I have!

Ingredients:

1 cup mayonnaise
1/2 cup sour cream
1/2 cup buttermilk
2 tsp dry parsley flakes
2 tsp dry chopped chives
1 tsp dry dill weed
1 tsp onion powder
1/2 tsp garlic powder
1/4 tsp black pepper
1/4 tsp salt

Directions:
Mix mayonnaise and sour cream until combined. Add herbs and spices, stir until combined. Add 1/2 cup of buttermilk and stir until smooth. If you would like a thinner dressing, add almond milk and stir until smooth. Refrigerate for 2 hours, preferably overnight.

Keto Mashed Cauliflower

2018-09-22T18:36:00.003-07:00

One of the first savory keto sides that I learned to make was mashed cauliflower. I loved it from the get go. Sure, I had to accept that fact that it wasn't potatoes. This isn't that hard to do if I remember how I felt when I was 60 lbs heavier eating a high carb diet. I have always liked cauliflower anyways.

One thing that I highly suggest that you purchase if you do not have one is an immersion blender. I have made mashed cauliflower using a hand mixer and the product does not turn out nearly as creamy. It will do in a pinch though. Otherwise, there is no special equipment needed. You could also add sour cream, bacon, and cheddar cheese and just do a smashed cauliflower.

I use frozen cauliflower in this recipe. You can use fresh if you're like. I just find that using frozen saves time. After you boil the cauliflower, be sure to place it back in the pan on low heat to allow more water to evaporated. It is very easy to have runny mashed cauliflower if you do not. You definitely want to be able to add cream and butter.

Ingredients:
4 12 oz packages frozen cauliflower
5 tablespoons butter
2 tablespoons heavy cream
1 1/2 teaspoons salt
1/4 teaspoon black pepper.
1/2 teaspoon xanthan gum

Directions:
1. Boil cauliflower in a large pot until tender.
2. Drain cauliflower. Return to the pot. Place on burner set to low for 10 minutes to allow as much water to evaporate as possible. Keep an eye to prevent scorching.
3. Use immersion blender to blend the cauliflower.
4. Add the rest of the ingredients and blend until smooth.

Mom's Coleslaw Made Keto/Low Carb

2018-09-22T17:39:00.001-07:00

When I was a child, one of the things I always did was watch and help my mom cook. I think that I learned from the best. She did not cook keto, but had some great recipes. I don't ever remember her making a dry turkey. She was definitely a proponent of well-seasoned food. I remember that anytime she thought food wasn't seasoned well, she would say "This tastes like hospital food."

One of my favorite southern dishes she made was her coleslaw. She would shred the cabbage using the box grater. She would also, grate the onion and carrot using the box grater. One unusual ingredient that she would add was grated green bell pepper. She didn't use much. Just enough to add some great flavor. She would also add some diced tomato that had been seeded. This added a very fresh taste to the slaw. Finally, she would also add a touch of sugar for some sweetness. Luckily, this is the only ingredient that needs to be changed to make this recipe keto.

This would almost always be served with a meal that included green beans, cornbread, and pork chops. This recipe would definitely work well with my Keto "Corn" Bread recipe.

So lets get to work!

Ingredients:
1 head of finely shredded cabbage
1 1/4 cup mayonnaise
1/2 green bell pepper grated
1/2 medium onion grated
1 oz shredded carrot
1 medium tomato or 2 roma tomatoes seeded and diced
6 drops Sucra sweetener or equivalent sweetener of choice
1 teaspoon salt
1/4 teaspoon black pepper

Directions:
Mix ingredients in a large bowl. Chill for at least 30 minutes.

Southern Green Beans

2018-09-22T17:01:00.001-07:00

Every harvest time, we in the south look forward to the bounty of fresh vegetables that come from local gardens.There is really no comparison flavor-wise between garden fresh vegetables and store bought vegetables. This is also a very busy time for many southerners as they are hard at work preserving these vegetables for the winter.

One of my favorite garden vegetables is green beans. I am blessed to have my aunt Kathy and cousin Joy who can green beans. They live on Wolf Creek which is a hollow (a.k.a. holler) in Leslie County, Kentucky. This is located in the southeastern Kentucky mountains. Actually, I should say commonwealth.The area is rich in southern Appalachian culture. On one visit I ended up leaving with about 12 jars of canned green beans. I would like to give a special thanks to my aunt and cousin for this gift. I now live in Savannah, GA. When I eat these, it feels as if I am having a taste of home.

In the south we like to use a few things to give our green beans a delicious flavor. First, we use some type of smokey meat. I chose smoked pork neck bones as they are inexpensive and have a great smokey flavor. You can use bacon, ham, or ham hock if you'd like. We also add some type of fat. I really like bacon drippings in my beans. I was out so I chose to use some lard. I also added some butter. I believe that everything is better with butter! Ha! I don't do margarine though! Finally, we also like to add salt. Of course, everyone has their own taste for salt. I ended up using 2 teaspoons of salt. This can vary by the type of salt that you use and how salty you like your food. I used iodized sea salt.

If you don't have family members who will give you green beans, you can always buy them in the produce section at your favorite grocery. I have actually bought frozen green beans and they turned out great.

I hope you enjoy the recipe!

Ingredients:

2 quart jars of green beans
2 teaspoons salt
1/4 cup lard or bacon fat
2 tablespoons of butter
1 quart water
1 smoked pork neck bone

Directions:
Pour one quart of drained beans in a large sauce pan. Add the other jar including the canning water. add the rest of the ingredients and stir. Cook on medium high until most of the water has evaporated. Stir occasionally. The beans should cook in about 30 minutes.

Danny's Low Carb Chili

2018-09-15T18:30:00.000-07:00

When the weather gets cold or rainy, I start craving chili. When Hurricane Florence decided to come for a visit, I started craving chili. I am thankful that she missed us here in Savannah, but I am sorry for our neighbors in the Carolinas. Nevertheless, I still made chili. When I was in Kentucky, I would make chili during snow storms. There is just something comforting about a pot of chili.

I developed the high carb version of this recipe many years ago. I would use tomato juice, chili hot beans, and brown sugar. I served this up with sweet cornbread. I love the sweet and savory combination.

When I began the ketogenic way of eating, I started looking for different chili recipes. I ended up just tweaking my own recipe. I used to use a 32 ounce can of tomato juice. I decided to use a combination of tomato sauce and beef broth. This provided for a small reduction in the carb count. I just replaced the brown sugar with erythritol and it tasted great. I was lucky to find black soy beans. I realize that most people on keto do not eat soy. However, I have yet to find a good bean alternative. I don't seam to be sensitive to soy. Please feel free to leave the soy beans out.

I do use a few unusual ingredients. I use cocoa powder borrowing from the Mexican mole sauce. I love the flavor of cinnamon in chili.

Here is the recipe! Enjoy!

Ingredients:
1 lb breakfast sausage
1 lb ground beef
2 tablespoons dehydrated onion or small chopped onion
5 tablespoons chili powder
2 tablespoons ground cumin
1/2 teaspoon cinamon
1/4 teaspoon black pepper
1 teaspoon garlic
2 teaspoons salt
1 tablespoon cocoa powder
3 tablespoons powdered erythritol (optional)
1 15 oz can tomato sauce
1. 15 oz can black soy beans (optional)
3 cups beef broth

Directions:

1. In a large pot, brown ground beef and sausage adding onions in the middle of browning.

2. Add spices and cocoa powder. Stir and allow the spices to bloom.

3. Add two teaspoons salt.

4. Add soy beans. Stir

5. Add tomato sauce, beef broth, and erythritol and bring to boil.

6. Reduce heat to simmer for 20 minutes.

7. Serve topped with shredded sharp cheddar cheese, sour cream, and hot sauce.

4 net carbs per 1 cup serving.

Sugar Free Mocha Frappuccino

2018-09-10T16:57:00.001-07:00

I love coffee! I am from a family of coffee drinkers. I have a cup of hot coffee with butter, heavy cream, cinnamon, and ground turmeric every morning. In fact, when I first discovered buttered coffee, I could not wait until the next morning to have my coffee.

Back when I was a "carbaholic," I would have a chocolate chip frozen coffee drink everyday. The flavor of mocha with the chewiness of the chocolate chips seemed to hit the spot. The only thing is, it also hiked my blood sugar and didn't do much for my waistline.

After I started the keto way of eating, I wanted a sugar free version. It didn't need chocolate chips necessarily, but I definitely wanted a frozen mocha flavor. I love Starbucks Mocha Frappuccinos, but found that even the sugar free version had more carbs than I wanted to consume. I then did a little research and found a few recipes. Some were very good. Some seemed to call for a lot of heavy cream. I didn't want to consume too much heavy cream as some recipes call for 1/2 to 1 whole cup of heavy cream.

I came up with a recipe that I found to be delicious. However, it is important for you to adjust the ingredients and make it your own.

Ingredients:
1/4 cup unsweetened almond milk
1/4 cup heavy cream
3 tablespoons of powdered xylitol or granulated sweetener of choice
1/4 teaspoon vanilla extract
1/4 teaspoon xanthan gum
2 cups of ice cubes
3/4 cup of cold brewed coffee or strong brewed coffee
1 tablespoon of cocoa powder
Liquid sweetener to taste.

Optional toppings:
1 tablespoon sugar free chocolate syrup
3 tablespoons Sugar Free Heavy Whipped Cream

Directions:

1. Place almond milk, heavy cream, vanilla, xanthan gum, coffee and cocao powder in a blender.

2. Blend until smooth.

3. Add ice. Blend until smooth and no chunks of ice are left.

4. Taste for sweetness and add liquid sweetener if needed.

4. Pour into cup. Top with whipped cream and drizzle with sugar free chocolate syrup.

Almond Crescent Cookies

2018-09-08T17:15:00.001-07:00

When I was eating a high carbohydrate diet, one of my favorite cookies for the holidays was the almond crescent cookie. I would only be able to find them around the holidays. I found a recipe online that used powdered sugar and granulated sugar. It tasted great, but sure didn't make me feel great! Now that I am following a ketogenic way of eating, almond crescent cookies are still one of my favorite keto deserts and my favorite keto cookie.

It was around the holidays in 2016, that I decided to make some almond crescent cooks. I had been on keto for several months by then. I was already trying keto chocolate chip and peanut butter cookies. I did find a recipe for almond crescent cookies. The recipe did not call for an egg. The question that came to mind was, "How will these cookies hold together without an egg?" I followed the recipe, and then was disappointed to find that the cookies had spread together in the oven and were just a big mess. I was not the happy camper!

It was then that I decided to develop my own recipe. I knew the recipe would need a low carb flour, sweetener, and eggs. Of course, almond flour is the obvious choice. Almond flour recipes are usually best when mixed with other flours though. I chose coconut flour. It is readily available in stores and adds to the sweetness of the cookies. I combined those flours with the egg, and add the extracts. I decided to use vanilla and almond extracts. In my opinion, every desert is better with vanilla extract. If you accidentally dribble in a bit more, the recipe is only going to taste better. I wanted a strong almond flavor so I added two teaspoons of almond extract. When it comes to extracts, please stay away from imitation products!! They contain propylene glycol which is used as an embalming fluid. Also, I don't find wood pulp very appetizing! Ha!

So, without further adieu, here is the recipe!

Almond Crescent Cookies

Dry Ingredients:
2 cups almond flour
3 tablespoons coconut flour
3/4 cup powdered erythritol
1/4 teaspoon salt
1/2 teaspoon xanthan gum
1/2 teaspoon baking powder

Wet Ingredients:
4 oz melted butter
1 large egg beaten
1 teaspoon vanilla extract
2 teaspoons almond extract

1/2 cup of powdered erythritol to powder the cookies.

1. Heat oven to 350 degrees and line a half sheet pan or a cookie sheet with parchment paper.

2. Mix dry ingredients in a large bowl with a whisk.

3. Add melted butter and stir in with a rubber spatula.

4. Add the egg and the extracts. Stir until combined. You may need to use your hands. The dough will be stiff.

5. Dip out scoops of the cookie dough using a cookie scoop or a spoon.

6. To make the crescents, squeeze the dough in your hand to make it more pliable. Roll the dough into a ball. Form the dough into an oblong stick-type shape between your hands. Place onto the parchment-lined pan and shape into a crescent. If the dough cracks, simply push it back together.

7. Bake for about 12 minutes. Allow to cool in the pan for 5 to 10 minutes. Dip the cookies in the 1/2 cup of erythritol and make sure they are well covered. Place on cooling rack. They are good still warm, but even better when they have cooled.

Yield: 18 to 21 cookies

11 total carbs if you count the erythritol
2 net carbs

Pancakes and Waffles!

2018-09-03T15:11:00.000-07:00

One of the things that I would have never thought I would be able to eat on a low carb/high fat way of eating is pancakes. The first time I made these for breakfast, I felt very accomplished. Add some fluffy scrambled eggs and bacon or sausage, and you are on your way to a delicious hardy breakfast. I purchased an inexpensive nonstick griddle and have been impressed by the fact that I could make pancakes without applying any oil to the griddle.

I did find that patience is key in making the pancakes. The bubbles will come through like in high carbohydrate pancakes, but it takes quite a bit longer. These do fluff up, but they will deflate a little. They are still fluffy and delicious.

I discovered Nature's Hollow Sugar Free Maple Flavored Syrup. It is delicious! I don't get paid for promoting their product, but I am very satisfied with the syrup and their jams. They are sweetened with xylitol. I have no issues with xylitol, but some experience blood sugar spikes when they use it. As long as I eat limited quantities, I don't see an effect on my weight loss. The quality is so much better than what I have been able to find on store shelves. However, please keep xylitol away from pets as it is highly toxic to dogs. Treat it like chocolate if you have pets.

Later, I purchased a waffle make to see if the recipe would work in the waffle make too. It did work beautifully, but with one tweak. I found that I needed to cook my waffle through two cycles in my waffle maker.

The recipe calls for unsweetened almond milk. I have also used unsweetened vanilla almond milk. When I have buttermilk in the house, I use it and add in 1/2 tsp of baking soda. It is very important that you look at the ingredients of buttermilk. Many brands, especially the low fat ones, use starches and other ingredients to thicken the buttermilk. The only thing that you want to see on the label is milk and enzymes or cultures. I have found Marburger Farm Dairy Gourmet Buttermilk to be of great quality. It has mostly clean ingredients. Again, I am not a promoter for this company, but do recommend them for a good quality buttermilk. I also use this to make ranch dressing.

So here is the recipe!

Dry ingredients:

1 cup blanched almond flour
4 tbs oat fiber or coconut flour,
1 tsp xanthan gum,
1/4 tsp salt,
3 tbs granulated sweetener,
1 tsp baking powder,

Wet ingredients:

1/2 tsp vanilla extract,
3 eggs,
2 tbs melted butter,
1/2 cup unsweetened almond milk,

Heat griddle to 325 degrees. Mix dry ingredients first with a whisk. Mix wet ingredients in a separate bowl. Add wet ingredients to the dry ingredients stir by hand or you may use a mixer. The batter will thicken as the coconut flour absorbs a lot of moisture. The batter is a bit thicker than regular pancake batter so you will need to spread it a bit. Otherwise they fry up just like regular pancakes. This recipe yields about 10 medallion sized pancakes.

Southern Keto "Corn" bread

2018-09-02T16:59:00.002-07:00

Living south of the Ohio river, one of the main staples of southern meals is cornbread. Cornbread is an excellent accompaniment to coleslaw, greens such as mustard, collards, turnip or wilted lettuce. All of these options are great for a ketogenic lifestyle with the exception of cornbread. So after a few tries and experimenting with recipes for several ketogenic baked items that I will share later, I have developed a recipe for savory southern "corn" bread.

Almond flour already has a somewhat gritty texture like cornbread. I added oat fiber to give the "corn" bread a more bread-like texture. You can substitute coconut flour, but it may give a sweeter flavor to the bread. I learned from several recipes that shredded mozzarella is a great ingredient to hold ketogenic baked items together along with xanthan gum and eggs. Ground pork rinds add a savory flavor to the bread that give a bit of a crackling cornbread taste. Of course everything is better with butter! I joke that my two favorite vegetables are butter and bacon. Ha! When I added sour cream to the mixture, even the raw dough tasted pretty amazing. That with a little salt, a touch of erythritol, really made for a great flavor.

Wait! Stop! Wait! Stop! Before all you truly southern "antisweetener in cornbreaders" start yelling, there is not enough erythritol in this recipe to make the "corn" bread sweet. It is optional. It just adds a little sweetness that would be in regular cornmeal.

Even with all these ingredients, something was missing, the flavor of corn. I found that flavor with Capella Popcorn Flavoring. When I added the flavoring, the cornbread taste really came through. I thought of how good this would be crumbled in a glass with milk poured over it. Of course I don't drink regular milk on keto, but it would even be wonderful with unsweetened almond milk. I know. Some of you think I'm crazy. But if you are from the mountain region of Kentucky, you are very familiar with cornbread and milk or cornbread and buttermilk. This was one of my favorite childhood snacks. High in carbs, but what I thought was great in flavor.

I actually make this recipe in the food processor. I start by grinding the pork rinds. I then add the dry ingredients and pulse until mixed. If your pork rinds are already ground, you can make this recipe by hand or with a mixer. You can also grind the pork rinds by placing them in a storage bag and smashing them with any heavy object you find handy.

I give the baking times below. As many are aware, baking times can vary by oven. I tend to bake with my nose. If I smell "corn" bread, I know that it is almost ready. Be warned! This only works if you stay in the kitchen!

So without further ado, here is the recipe!!

Savory Keto "Corn" Bread

Dry ingredients:
2 cups Almond Flour
3 tablespoons Oat Fiber or coconut flour
1.5 ounces pork rinds
1 tablespoon baking powder
1 teaspoon salt
1 tablespoon erythritol (optional)
1/2 cup mozzarella cheese
1/2 teaspoon xanthan gum (optional)

Wet ingredients:
4 large eggs
1/2 cup heavy cream
4 tablespoons melted butter
1/2 cup sour cream
10 drops of Capella Popcorn Flavoring
Preheat oven to 375 degrees

Grind pork rinds in a food processor. Add the rest of the dry ingredients. Pulse until dry ingredients are well mixed. Add the melted butter and pulse until the mixture becomes crumbly in texture. Add the rest of the wet ingredients and blend until the dough comes together.

Spoon batter into a 9x9 metal or glass baking pan. You can use a 9x11 but your cornbread will turn out a bit thinner.

Bake for 25 to 30 minutes or until the "corn"bread is lightly brown on the top. You can also place a toothpick, knife or fork in the center. If the object comes out clean it is done.