You don't need bread for stuffing!
120 grams of raw celery, diced
165 grams of raw white onion, diced
150 grams of raw mushroom, diced
27 grams olive oil
1680 grams of cauliflower, chopped
1/4 cup of dry Italian Seasoning
2 cubes of Bouillon in 1 cup of water
Sautee the Celery, onion and mushroom in the olive oil. When the onions are translucent, mix this saute mixture and the cauliflower in a large bowl
Sprinkle seasoning return to pan
pour in bouillon water and reduce down the liquid, mixing occasionally
You will be left with all the seasoning of Stuffing, the crunch of the celery and onion and the chunks of cauliflower in replacement of bread
This would make 10 servings (100 grams)
Protein 4.1 grams
Net Carbs 6.9 grams
Fat 3.3 grams
This side dish ticks all those savory and filling boxes!
454 grams of cleaned and snipped green beans
200 grams diced white onion
10 grams minced raw garlic
225 grams raw chopped mushrooms
1 cube of chicken bouilion in 1 cup of hot water
1 teaspoon of Red Wine Vinegar with 2 teaspoons of water
1 teaspoon of Worcestershire Sauce
1/4 teaspoon salt
1/2 teaspoon crushed black pepper
1 tablespoon dried Italian Seasoning
Boil green beans until slightly tender, set aside in casserole dish
Using a 1 second spray of Olive Oil Spray, sauté the onion, garlic and mushrooms until soft and onions are translucent
Add bouillon water, Worcestershire, Red Wine Vinegar, salt, pepper and seasoning to pan and bring to a boil
Using an emersion blender, blend until smooth
Poor over green beans and put in 350 degree oven until bubbly
You can top with seasoned, crushed pork rinds for crunch on top, but these are not factored into the macros below.
Makes 6 servings
Protein 3.1 grams
Net Carbs 7.1 grams
Fat 1 gram
When you need a potato replacement in a mash, rutabaga to the rescue for those that are Low Carb! Check out the Facebook Page for a more Keto Version!
600g Peeled and chopped Rutabaga
80g Canned Lite Coconut Milk
5g Granulated Garlic
4g Sea/Pink Salt
Ground Pepper to taste
In a large bowl, microwave all ingredients for 10-15 minutes.
Run everything through a food processor to desired texture.
This recipe makes 2 servings
Protein 3.3 grams
Net Carbs 21.2 grams
Fat 2.7 grams
It is no secret that Chayote is a great replacement for potatoes and apples in recipes, but it is also great as it's own star! Ratatouille is traditionally made with squash or eggplant, so Chayote being a squash fits right in!
1000 grams (4) chopped chayote
90 grams diced white onion
400 grams diced/canned tomatoes
15g fresh chopped garlic
2 grams crushed red pepper flake (to taste)
4 grams sea salt
5-6 grams fresh oregano
Clean & chop (4) chayote
Dice tomatoes or use canned
Dice onion, garlic and oregano
Weigh out chili pepper flake & salt
Spray a deep pan with olive oil spray, sauté onions, garlic and oregano
Add pepper flake and salt
Add chayote and sauté until almost soft
Add diced tomatoes and heat through 5-10 minutes, covered, on low.
Makes 10 servings
Net Carbs 5.3g
A popular side dish in this house is cabbage. This recipe can be altered with additional seasonings like Indian, Italian or Asian flavors!
500g chopped cabbage
9g garlic powder
9g cracked pepper
9g sea salt
9g olive oil
In a large bowl, toss all ingredients coating cabbage
Place in a deep roasting pan and cover with foil, poking 3 holes in foil
Bake at 350 degrees for 45 minutes
Makes 5 servings
Net Carbs 7.2g
Cloud bread is an option to replace a bun or can be used as a base for other recipes. Make sure you work it into your macros, not to displace other more nutrient dense whole foods. This is NOT low fat.
4 medium eggs
65g cream cheese
Dash of salt
1/4 teaspoon (.8g by weight) cream of tartar
2 baking sheets
Greased parchment paper
Preheat to 320
Bowl 1: Whisk egg whites with a pinch
of salt until stiff peaks form
Bowl 2: Whisk egg yolks with cream cheese and cream of tartar until smooth
Slowly Fold in egg whites into yolk mixture, 1/4 at a time, using a balloon whisk
Spoon 8 blobs onto parchment paper
Bake 15-20 minutes until lightly golden and spongy
Protein 3.3 grams
Carbs .8 grams
Fat 5.1 grams
Looking for hearty, protein packed bookends for your meat? Convert the Waffle Recipe to mini-waffles and make them savory! So many possibilites with thise!
150g raw egg
200g canned chicken breast
100g unsweetened almond milk
1/4 tsp pink salt
1 tsp granulated onion powder
50g Everything But The Bagel seasoning
Blend all ingredients except Bagel seasoning
Pour into mini-waffle maker and sprinkle with Bagel seasoning
Cook fully and cool
Makes 8 mini-waffles
Serving size 2 waffles
Net Carbs 1.1g
You have got your beef patties with cheese, tomato and lettuce on Cloud Bread. Now you need some fries! I got your back!
390g jicama (1 large Jicama)
6g olive oil
4 g sea salt
Peal and chop jicama in French fry size pieces
Toss with olive oils and salt
Put in Airfryer at 360 degrees for 30 minutes
Makes 2 servings
Net Carbs 7.6g
Nothing like Pork Chops and Apple Sauce, but when you are low Carb/Keto, that likely won't fit into your plan. So I made a Chayote Puree and it came out great!
4 Large Chayote (by weight mine came to 1377g)
25g of Pumpkin Pie Spice, you can use Apple Pie Spice or any combination of seasonings (cinnamon, nutmeg, ginger, Chinese five spice, etc)
2g of powdered Stevia or other artificial sweetener to taste
Chop and boil chayote until tender
Drain and hand mash, drain again
Add chayote, spices and sweetener to food processor and blend until smooth
My amount of chayote made 9 100g servings
Per 100g serving
Net Carbs 3.7g
Nut & Dairy Free! On steaks, on eggs, on a sandwich! A little goes a long way!
50g Raw Spinach
80g (half) Ripe Avocado
4g Dried Basil
10g Minced Garlic
2g Sea Salt
1g Ground Black Pepper
12g (2 tsp) Lemon Juice
6g Olive Oil
Blend all ingredients until smooth.
Refrigerate with as much air removed from container as possible.
The recipe makes 150g of Pesto
Per 20g serving
Net Carbs .7g
Chickpeas are pretty high in carbohydrate, so switching up the recipe to use Hearts of Palm greatly reduces the carbs without reducing the flavor or texture! This base recipe can be the start of a great "Hummus". Add in Chili, roasted red peppers, onion, any whole foods that fit your macros! This goes great incorporated INTO a meal, especially with protein!
450g of drained Hearts of Palm (2 cans)
30g Lemon Juice
20g Fresh garlic (I used minced)
6g Olive Oil
1.25g Fine Sea Salt
Puree and serve!
Base Recipe for 50 grams
Protein 1.3 grams
Net Carbs 1.8 grams
Fat .9 grams
Crispy on the outside, soft on the inside!
Mix seasoning like onion and garlic powder, paprika or cayenne and salt and pepper into egg white powder for the breading.
Dredge zucchini medallions in liquid egg white and coat with powder.
Bake in the oven or an air fryer until brown and crispy!
This Egg Bread is very versatile. You can make it savory or "sweet" and use it as is or in recipes. The key is a very dry bowl and whipping the egg whites to STIFF peaks! You can use a loaf pan, bundt pan or jumbo muffin tin (makes 12) for easy portioning! Chop it and toast it for croutons or make dollops as "crackers". Check out the next recipe for a dressing/stuffing or the French Toast Recipe under the Breakfasts!
16oz egg white liquid
60g egg white powder
1.5g sea salt
5g onion powder
10g garlic powder
Bring egg white liquid to stiff peaks in stand mixer using whisk attachment.
Mix dry ingredients together and slowly incorporate into peaks with mixer.
Bake at 350 degrees for 30 minutes.
Turn off oven when done and leave bread in the oven to cool.
Makes 12 servings/muffins
Net Carbs 1.2g
You can go the route of cauliflower for a dressing/stuffing, or you can make an Egg Bread Loaf, chop it up, season it and bake it!
1 chopped loaf of Savory Egg Bread
100g chopped celery
100g Chopped onion
100g chopped mushroom
1/4 cup Italian seasoning
1/4 cup granulated garlic
5g olive oil
1 cup water
2 chicken bouillon cubes
1.5g sea/pink salt
Sauté celery, onions, and mushrooms in oil until soft. Melt bouillon cubes in 1 cup hot water and add with seasoning to sautéed vegetables and simmer. Add Egg Bread and mix well.
Place in a baking dish and bake in oven at 350 degrees for about 15 minutes or until top is crispy.
Makes 6 servings
Net Carbs 9.8g
Traditional Risotto is made with rice, but when you are Keto or trying to lower your carb intake, but still want flavor, work with cauliflower rice! Cauliflower will not absorb liquid, so this is actually a much faster dish!
Clients have access to a Butternut Squash Risotto, too!
5g ghee or butter
8g bouillon powder
25g diced onion
5g minced garlic
100g diced, fresh mushrooms
100g raw spinach
Sauté onion, garlic, ghee or butter and bouillon until onion is soft.
Add diced mushrooms and continue to sauté until mushrooms are soft.
Add spinach and sauté until it is wilted.
Add frozen riced cauliflower.
Sauté until cauliflower is cooked and liquid from frozen cauliflower is reduced down.
Makes 2 servings
Net Carbs 9.8g