Oh Frieda

Keto Refried Beans

2020-08-19T12:17:00.000-07:00

What I love about Keto is that there is almost a substitute for everything!

My husband and son had Mexican. That was fine I just made myself a cheese burrito... BUT, they also had refried beans, and I was extremely jealous! Until I realized that I had a can of Black Soy Beans in the pantry. So I went to work!

This recipe isn't perfect, but there was no difference in taste from the real thing! I dare say that these may have been even better lol!

I will continue to expirement with this dish and I will update this recipe as I go! I may add in some bacon fat next time, that sounds so delish! But for now here is what I've got!

Give it a try and let me know what you think and/or what you did differently!

INGREDIENTS:

1 can of Black Soy Beans drained and rinsed.

1c of water *divided.

2tsp of Cumin.

2tsp of Smoked Paprika.

1/2tsp of Cayenne Pepper *double for extra spicy.

2tsp of Onion Powder.

2tsp of Bullion Roasted Garlic Base. *you can sub for 1tbsp of Garlic Powder.

4tbsp of Butter *divided.

Salt & Pepper to taste.

INSTRUCTIONS:

1. Add your Soy Beans to a small pot. Cover with water (about 1 inch over the beans). Set to High Heat and bring to a boil. Once the water begins to boil, reduce the heat to Medium and simmer for 15 minutes.

2. Set a large Frying pan to Medium High Heat. When the Soy Beans are done, drain and transfer to the hot frying pan.

3. Toss in 2tbsp of Butter and stir the beans until they are all coated with Butter & the Butter has completely melted.

4. Add 1/2c of water to the Soy Beans and continue to cook until all the water has been absorbed by the beans and they begin to stick to the bottom of the pan. *DO NOT COVER.

5. Using a Potato Smasher or the back of a large spoon, smash the beans until you get the desired consistency. They should be smooth with some chunks of a Soy Beans still visible. For extra smooth beans, feel free to use a food processor at the end of the cooking process (be sure the beans have cooled down completely first.)

6. Once the beans are nicely smashed, add all of your seasonings and the remaining 1/c of water. Stir & cook until the beans are thick and smooth (approx 3 to 5 minutes.)

7. When the beans are done. Turn off the heat and stir in the remaining 2tbsp of butter. These beans are ready to serve!

*Optional: Add a tablespoon of fresh lime juice for enhanced flavor.

*Optional: Top with shredded Mozzarella Cheese (This is so good!)

Like I said, I had these with a steak burrito in a cheese wrap. I love Keto!

Keto Baked Beans

2020-05-29T20:06:00.000-07:00

It's cookout season in the south & other than meat, there aren't too many keto alternatives to those classic southern BBQ side dishes.

In particular, I've been craving bbq baked beans. However, beans are not keto friendly, right? Wrong... Black Soy Beans are Keto friendly! I'll be using those in this dish.

Let's ge started!

Here's what you will need....

*Optional: Ground Beef & Bacon

Ingredients:

2 cans of organic Black Soy Beans (drained)

1tsp of Liquid Smoke

3tbsp of Garlic Powder

2tbsp of Worscestershire Sauce

1tbps of Vinegar

1c of your favorite sugar free bbq sauce

1c of your favorite Brown Sugar replacement

1/3c of sugar free Ketchup

1lb of Lean Ground Beef

However much Bacon your heart desires (cooked, drained, and crumbled)

Salt & Pepper to taste

Directions:

1. Preheat oven to 400 Degrees Fahrenheit

2. In a large pan add the ground beef & cook on medium high heat until the meat has completely browned.

3. Once the meat is done, turn off the heat, remove it from the pan & drain any excess liquid. Then either return the meat back to the pan if it is an oven safe pan, or pour the meat into a deep baking dish.

4. To the meat, add the black soy beans & all of the other ingredients & mix until well combined.

5. Bake in the oven covered for 1 hour and then remove cover, stir, and bake for an additional 30 minutes.

6. Once the beans are done, allow them to cook for 10 to 15 minutes before serving.

I served my baked beans with some Asian Sticky Ribs, Roasted Veggies, Sea Scallops, & Keto Cauliflower "Potato" Salad!

Cauliflower "Potato" Salad link >>

https://ohfrieda.blogspot.com/2020/04/cauliflower-potato-salad.html

Keto Sushi

2020-04-26T19:46:00.001-07:00

Okay, here's an easy Keto suhi recipe using cauliflower rice. You won't be able to tell the difference! No sushi mat necessary!

Let's get started!

First we need to prepare our Sushi rice

Ingredients:

2c of cooked cauliflower rice.

2oz of softened cream cheese.

1tsp of pink salt.

1tbsp of Monk Fruit sweetener.

1tbsp of Rice vinegar.

Directions:

1. If the cooked cauliflower rice has cooled, reheat it in the microwave for 30 to 45 seconds.

2. Stir in the cream cheese, pink salt, sweetener, & rice vinegar.

3. Cover & refrigerate for 30 minutes.

Now let's prepare our shrimp tempura

Ingredients:

1c of Almond Flour.

1 egg.

1/4c of Sparkling water. (The brand pictured is totally optional.)

Peanut Oil.

6 to 8 large, peeled, & deveined shrimp.

Directions:

1. Fill a frying pan 3/4 of the way with peanut oil & place on medium high heat.

2. Combine the almond flour, egg, & sparkling water in a bowl.

3. Toss the shrimp in the batter ensuring that they are all evenly coated.

4. Slowly place the battered shrimp into the oil & cook for 6 minutes. Flip the shrimp 3 minutes into cooking.

5. When the shrimp has been cooked, remove them from the oil & place on a towel to drain. Set aside & let cool.

Now let's assemble!

Ingredients:

2 Nori.

1 peeled & sliced English Cucumber.

The cooled cauliflower rice.

1 pitted, pealed, & thinly sliced avacado.

Tempura shrimp.

Sushi dressing:

3tbsp of Mayo.

1tbsp of Sriracha Sauce.

Directions:

1. To make the sushi dressing, combine the mayo & sriracha sauce in a bowl & set aside.

2. Place your Nori paper on a clean, dry, & flat surface.

3. Thinly spread 3 to 4 spoonfuls of cauliflower rice on the Nori using a spoon.

4. Spread a thin layer of the sushi dressing on top of the cauliflower rice.

5. In the center of the nori place 3 to 4 shrimp (do not overlap) & 2 to 3 slices of cucumber.

6. Tightly roll the nori away from you as if you were rolling a burrito. Be sure to tuck in the contents as you roll.

7. Spread the thinly sliced avacado on top of your sushi roll. (The avacado can actually be added inside the roll during step 5 if that is easier for you... in that case skip steps 7 & 8)

8. Place a piece of plastic wrap on top of the sushi roll and using your hands, firmly press the roll to ensure the avacado is secured.

8. Repeat steps 1-7 for your second piece of Nori.

9. Refrigerate sushi rolls for 30 minutes.

10. Remove the plastic wrap from the sushi rolls & using a sharp knife, cut your rolls into 1/2 inch slices.

10. Plate & Serve!

Feel free to add any other toppings you'd like. In my picture I added more sushi dressing on top along with fish eggs & black sesame seeds... this is optional!

I also served my sushi with Wasabi paste, pickled ginger, & soy sauce.

Gochujang Hot Wings

2020-04-25T17:59:00.000-07:00

These Gochujan wings are the perfect blend of spicy, sweet, & sticky! They are so good, you'll be licking your fingers for sure!

Gochujang & Gochujaru are the key components of this dish & can not be substituted with anything else.

You will know the sauce is ready when it has become thick and glossy

At this point you can add your wings and toss them around in the sauce. Be sure to evenly coat them.

CHICKEN WINGS

Ingredients:

1 pound of sectioned chicken wings

1tbsp of Garlic Powder

1tbsp of Gochujaru (double for extra spicy)

Salt & Pepper to taste

Directions:

1. Preheat oven to 400 degrees Fahrenheit.

2. Season Chicken Wings with garlic powder, gochujaru, salt, & pepper.

3. Line a pan with parchment paper and place wings on the pan.

4. Place the pan in the oven & cook for 30 minutes. Flip wings over at the 15 minute mark.

5. After 10 more minutes place oven on Broil. Broil your wings on high for 5 minutes.

6. Once the wings are done, toss them in the sauce until they are evenly coated.

THE SAUCE

Ingredients:

1tbsp of Monk Fruit Sweetener

2c of water

1tsp of Better than Bullion Beef Base

1tbsp of Gochujang Paste

Directions:

1. Pour the 2 cups of water in a medium sized pan & set on medium high heat.

2. Dissolve the Gochujang, beef base, & Monk Fruit in the water and let boil. Once boiling reduce your heat to medium. (Carefully watch your sauce this is a quick process)

3. Continue to simmer the sauce until it starts to thicken & becomes glossy.

4. Once the sauce is has thickened, add your wings to the pan and evenly coat them in the sauce

I served my wings with Cauliflower fried rice & seared Bok Choy.

Dirty Shrimp Recipe- Keto

2020-04-20T18:16:00.001-07:00

Though I'm not claiming that this is a "copy-cat," my Dirty Shrimp Recipe was heavily inspired by Longhorn's Wild West Shrimp appetizer.

I didn't know what ingredients that Longhorn used, so I had to let my pallete be my guide & this is what I've concocted.

I LOVE spicy foods! And although I desperately wanted this dish to have a bit more heat, my husband can not tolerate spicy foods (weakling) lol Therefore, feel free to go heavy on the spice if you so choose.

Gochugaru is not really spicy, so if you are a real heat lover try swapping it out for red pepper or cayenne!

Lastly, as I always say... make this dish your own!

Here's what I used:

Almond flour is very gritty in texture. Almost like corn meal. We aren't looking for a full coating of Almond flour, just enough to provide some crunch to this dish. Feel free to swap for coconut flour, or regular flour if you are not on a keto diet

And this dish is best served w/ some celary & ranch, however this is completely optional!

Serves 2 people

Ingredients:

1 pound of peeled & deveined shrimp.

1 heaping tbsp of Swereve Brown Sugar alternative.

1tbsp of Granulated Garlic.

1/2tbsp of Smoked Paprika.

1tsp of Cumin.

1tbsp of Gochugaru.

Salt & Pepper to taste.

4tbsp of Butter.

The zest & juice of 1 Lemon.

2c of Almond Flower.

Peanut Oil.

Cherry Peppers (optional)

Directions:

1. Pour Peanut Oil about 2 inches high in a large frying pan & turn the heat on medium high.

2. Be sure that the shrimp is dry. Add shrimp to a large bowl & add the Swerve, Garlic, Paprika, Cumin, Gochugaru, Salt, & Pepper. Incoporate seasonings well.

3. Add the Almond Flour to the bowl & mix well.

4. Add Shrimp to the frying pan (do not over crowd the pan) Fry for about 3 minutes per side depending on how large your shrimp are.

5. While your shrimp is cooking, using a sauce pan, add butter & turn heat on medium. Once the Butter has melted, add lemon juice and set aside.

6. Once the shrimp is finished, place on a paper towel to drain. Drizzle Butter mixture over shrimp.

7. Plate your shrimp & serve with whatever side dish you would like!

Cauliflower "Potato" Salad

2020-04-11T16:44:00.000-07:00

Nothing says Spring & Summer time like Potato Salad! 😋😋😋 Potato Salad is the go-to Spring/Summer side dish. In the south, we do NOT mess around when it comes to this dish, so it's important to get it right!

Buuuuut.....

You're on a low carb or Keto diet! Don't fret! I've got you covered! Here's my classic Potato Salad recipe. We will just swap out the potatoes for cauliflower & sweet relish for dill relish this time. I promise that you will be satisfied! This dish may even trick your non- low carb or non- Keto family members.

Here's what you'll need...

Prep: 45m/ Cook: 10m/ Serves: aprox 8

Ingredients:

2 pounds of Cauliflower cut into bite size pieces.

1/3c of water.

2 diced Green Onion Stalks.

2 diced Celary Stalks.

2tbsp of diced Red Onion.

1 and a half cups of Dill (not Sweet) Relish.

2/3c of Mayo.

1/4c of Sour Cream

1tbsp of Yellow Mustard.

2tbsp of Monkfruit Sweetner.

6 Hard boiled & peeled Eggs- roughly chopped & chilled.

3 Table spoons of minced Fresh Dill

Salt & Pepper to taste

*Optional* Paprika for Garnish.

Direction:

1. Pour water into large pot, place on stove, & set to medium temperature.

2. Once the water begins to simmer, Place the cauliflower in a steam basket & allow to steam for 30 minutes... add more water if necessary.

3. In a separate bowl, combine together the mayo, mustard, relish, & monkfruit... set aside.

4. Once the cauliflower is finished & has becone fork tender and slightly browned, drain & transfer to serving dish...allow to cool to room temperature... approximately 15 to 20 minutes.

*DO NOT prepare this while hot!

5. Once the cauliflower has cooled, add the mayo mixture that you made earlier, also add the greem onions, red onions, & celary. Mix well.

6. Add Salt & Pepper to taste & mix well

7. Add hard boiled eggs and mix.

8. Sprinkle the top of the Cauliflower Potato Salad with the dill weed.

9. Cover, & refrigerate for 1 hour before serving so that the flavors can come together.

10. Right before serving sprinkle the top with Paprika and fresh Dill.

Keto Shrimp n' "Grits" (Cauliflower)

2020-04-08T11:32:00.001-07:00

Shrimp n' Grits is a southern comfort classic! It can be served for breakfast, brunch, or even dinner!

Cauliflower is such a flexible veggie, taking on the components of whatever flavors you add to it. Because of it's gritty texture, it works perfectly in this dish!

Requiring only minimum prepwork and ingredients that you more than likely already have on hand, this cheesy favorite is one for the books!

Don't have fresh garlic? Garlic powder will do just fine! Don't have green onion? Regular onion will work! No heavy cream? A splash of milk will do! Don't have shrimp? Try some grilled or roasted chicken! Mmmm steak sounds good too! 😋 Make this dish your own! Do not over complicate it!

Double or even tripple this recipe if you are cooking for more than just yourself.

Please let me know in the comments how this turned out for you!

Prep: 10m/ Cook: 10m/ Serves: 1

Ingredients:

1 cup of riced cauliflower.

1/4 cup of shredded mild cheddar cheese

2 tbsp butter.

1tbsp heavy of whipping cream.

2 pieces of bacon (crumbled.)

4 jumbo prawns or whatever kind of shrimp you have available (more if you want)- seasoned & cooked to your liking.

1 green onion/scallion stalk- chopped.

3 cloves of garlic- diced.

Salt & pepper to taste.

Directions:

1. Place sauce pan on top of burner at medium hight heat & add butter to the pan. Melt the butter until it becomes frothy.

2. Add garlic to pan & sautee for about 2 minutes or until it becomes fragrant & lightly browned.

3. Add the riced cauliflower to the pan and sautee- stiring constantly for 5 minutes.

4. Add cheese & stir until it is well combined.

5. Add cream & stir for an additional 2 minutes.

6. Turn the burner off & add salt & pepper to taste.

7. Plate & add cooked prawns

8. Top w/ bacon & green onion- serve