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Keto "Honey" Garlic Pork Tenderloin

11/25/2019

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This dinner can be on the table in under 20 minutes — no joke! Serve it with a side salad or steamed broccoli and call it a day! This is sure to please even the pickiest eaters. The key to this to not to overcook the pork. Take it out slightly under-done and let it rest (it will continue to cook) while you prepare the sweet garlicy dipping sauce/gravy. 
​Ingredients:
1.5 pounds pork tenderloin (Try Butcher Box!)
5 tablespoons grass-fed butter, divided
2 tablespoons Yacon syrup 
1/2 teaspoon garlic powder
salt and pepper to taste

Special Equipment:
  • Meat thermometer (This is the one I use. I like it because you can set a timer for the internal temp while the meat is still in the oven!!)​
Directions:
  1. Preheat the oven to 350°
  2. In a small oven-safe pan (like a cast-iron skillet), melt 1 tbsp of butter. 
  3. Season the tenderloin with salt, pepper and garlic powder and brown the tenderloin on all sides. 
  4. While the tenderloin is browning, melt the remaining 4 tbsp butter and add the yacon syrup. Mix until well combined. 
  5. Once browned, pour the butter-syrup mixture over the top of the tenderloin.
  6. Bake in the oven for apporximately 15-20 minutes or until the internal temperature reads 160° with the meat thermometer. If you don't have a thermometer, remove the tenderloin from the oven after 15 minutes and pierce it with a knife. If the liquids run clear, you are good to go! 
  7. Remove the tenderloin from the pan and let it rest.
  8. In the meantime, place the pan back on the stove top for the sauce.
  9. Add 1 tbsp of water (or chicken stock) to loosen the bits on the bot of the pan. If you want a creamier texture, add 1 tbsp of heavy whipping cream. Whisk together to combine flavors. Add more liquid to thin out the sauce as desired.
This Keto Family  is a participant of the Amazon affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.
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Keto Whipped Cream

11/22/2019

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Ingredients:
3 cups heavy whipping cream
4 tablespoons Swerve Confectioner's Sugar
2 teaspoons vanilla extract

Instructions:
  1. Place your metal mixing bowl in the fridge while you gather your materials
  2. combine all ingredients and mix with a hand mixer on lowest setting for 30-40 seconds, gradually increase the mixer speed until you see soft peaks form. Gradually decrease the speed until you stop.
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Chocolate Mousse

11/21/2019

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This super simple Keto Chocolate Mousse recipes has only 5 ingredients and comes together in under 5 minutes! Eat it as is (you know I did haha), or dress it up with a dollop of whole-fat whipped cream and some raspberries.

​Ingredients:
1 can coconut cream (I recommend this one)
3 tablespoons Swerve confectioner's sweetener
1/4 cup unsweetened bakers cocoa (I recommend this one)
1/4 cup dark chocolate, melted (I recommend this one)
1/2 teaspoon vanilla extract

Appliances/Tools:
Handheld electric mixer

Directions Cake:
  1. TIP: The day before you want to make your mousse, put the can of coconut cream in the fridge.
  2. Empty the whole can of coconut cream into a mixing bowl. Save a tbsp of coconut cream to help melt your chocolate.
  3. Add the Swerve and beat the mixture on high until it begins to firm up.
  4. Add the cocoa and continue to mix for another few minutes.
  5. In the meantime, melt your dark chocolate. Melting over a double boiler is always preferred. If you are short on time, you can melt your chocolate in the microwave. Reduce the power to 50% and heat chocolate with reserved coconut cream at intervals of 20 secs, stirring after each interval. 
  6. Add vanilla to your melted chocolate and then fold it into your cream mixture.
  7. Enjoy it right away or store in the fridge for 2-days. The mousse will continue to firm up if you put it in the fridge. Enjoy!
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Sugar-Free Cranberry Sauce

11/20/2019

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I was really intent on making a traditional Keto Thanksgiving this year. And, well since I am the only semi-strict keto eater in my extended family, the tasks fell on my shoulders—but I took it on head first. I was convinced that I could "ketofy" just about any traditional item.

Although I'm not a big cranberry fan, I decided cranberry sauce qualified as a "tradtional Thanksgiving" item. So here we go! haha — Continue to check my posts and see all the Keto Thanksgiving recipes I've tagged and will continue to update here.

​Ingredients:
​
1 package fresh cranberries (I think about 10oz)
1 cup water
3/4 cup Swerve confectioner's sweetener
1 drop lemon essential oil* (I ONLY recommend ingesting this brand) or 1 tsp lemon zest
2 drops orange essential oil* (I ONLY recommend ingesting this brand) or 2 tsp orange zest
1/2 teaspoon xanthan gum (I recommend this one)
a few drops coconut oil

Directions:
  1. Dissolve the sweetener in water and in a small sauce pan heat it over medium heat.
  2. Once the mixture starts to boil, add the the fresh cranberries.
  3. Simmer for about 10 minutes. Cranberries will start to burst and release their juices.
  4. In a small sauce dipping bowl mix 1/2 teaspoon of xanthan gum with a few drops of coconut oil. Mix until you have a slurry. (Don't use too much oil, otherwise your sauce may be oily. The oil is just used to activate the xanthan gum.
  5. Remove from the heat and spoon the slurry in the cranberry sauce to thicken.

You can totally make this item the day before your event. It holds up really well in the fridge. Just remove it a few hours before you're ready to serve it so that it has time to come to room temperature.

*I do not recommend ingesting ANY essential oil brand. The only brand I suggest for use in cooking is Young Living due to its high and pure quality and FDA certified Vitality Line. If you need help ordering Young Living oils, please contact me or click here.
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Pumpkin Bread Pudding

11/19/2019

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Look no further folks – this is THE Cadillac of Keto Thanksgiving desserts. If you are a bread pudding lover like me, then you've reached the holy grail. Once I perfected my Keto Bread Roll recipe, the keto dessert possibilities just opened up—and well, since Thanksgiving is just around the corner, I decided this would be the first of many keto bread puddings I will be making.

Top this baby with vanilla ice cream (We love Rebel in our home) and my Keto Caramel and you have a winner. I guarantee even the non-keto eaters at your Thanksgiving table will start considering a keto lifestyle with this dessert! LOL 

We hope you try this recipe and love it as much as we do.

Ingredients:
1 pound Keto bread (See my Keto Bread Roll recipe. You will need to make 2 batches make a 9x9 dish)
4-8 oz Keto Carmel (See my Keto Caramel recipe here)
1/4 cup pecans, chopped (optional)
Keto Pumpkin Pudding Filling:
1 cup heavy whipping cream
1 cup half and half (or do 2 cups of heavy whipping cream)
1  15-oz can pumpkin puree
1 cup allulose sweetener (I recommend this one)
4 large eggs, room temperature
4 tablespoons grass-fed butter, melted
2 teaspoons vanilla
1 tablespoon pumpkin spice

Directions:
  1. You will need 1 pound (or 1 loaf of day old bread). I highly suggest using my Keto Bread Roll recipe because they do a good job standing up to the mixture without getting soggy and gross. I mean who wants soggy bread pudding? 
  2. Spray or butter a 9x9 inch ceramic baking dish with coconut oil to prevent sticky. I like to use Ghee for its versatility and high smoke point for baking. 
  3. Tear the bread (or cut the rolls) into small, bite-sized pieces and place it in the butter baking dish.
  4. Preheat the over to 350°.
  5. Mix all the pumpkin pudding filling together in a large bowl. Once fully mixed, slowly pour the mixture over the bread pieces.
  6. With a spatula, gently move the bread around so the filling can get in the crevices and in between most of the pieces.  (NOTE: depending on your bread, you may not need to use all the filling. Eye-ball it and fill your baking dish just so you can see the tops of your bread pieces. You want some part of the bread to not be coated with the filling so it can brown and crisp in the oven.) 
  7. Sprinkle the top with your chopped pecans.
  8. Bake in the oven for 30-40 minutes, until the center is no longer jiggly. Its ok that your edges and the tops of your bread brown—the variance in texture make is great!
  9. Let the bread pudding cool for at least 10 minutes.
  10. While cooling, warm up your Keto Caramel (if you've made it ahead of time. See the recipe for warming instructions as it can be temperamental)
  11. Plate your Keto bread pudding and drizzle your caramel over the top (be generous). Serve it warm. Enjoy!
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Quick Green Bean Side Dish

11/18/2019

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Whether you need a Thanksgiving side dish or a quick week night veggie option, these green beans are quick, easy and tasty — even the kids will like them. I always have frozen veggies in my freezer just in case I don't have any fresh veggies on hand. That's exactly what happened the other night when my grocery store haul turned out to be quickly depleted before the week's end. I needed something that I could get on the table quickly. Smother these with gravy and you have yourself a winner!

​Ingredients:
1/4 onion, thinly sliced
3-4 strips bacon or prosciutto, diced
1 tablespoon avocado oil
2 tablespoon
 butter, divided
1/4 teaspoon garlic powder
1 package frozen green beans
1/4 cup beef bone broth (I recommend this one)
salt and pepper to taste


Directions:
  1. Heat 1 tablespoon of butter and 1 tablespoon of avo oil in a medium pan. Add onions and cook for 1 minute.
  2. Add bacon and cook with onions until crispy, (I like mine really crispy so cook it to your desired doneness)
  3. Add green beans along with beef broth to the pot and cook for 5-7 minutes until tender.
  4. Add salt and pepper to taste and garlic powder.
  5. Before serving drop in 1 tablespoon of butter and stir in to melt. Serve warm alongside your protein of choice!
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Keto Caramel Sauce

11/17/2019

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TO DIE FOR! This keto caramel sauce is AH-MAZING and will now become a staple in our house for anything sweet. Use it on top of ice cream, swirled in your coffee for a caramel macchiato or just eat it with a spoon LOL! 

The key to deep flavor and the golden color is browning the butter. Be patient while the butter melts and the fat solids separate and brown. This gives off a nutty flavor that is the make-it or break-it. It separates a good sauce from a great sauce. It takes time, but if you do it, you will thank me. Let me know how yours turns out.

This recipe makes about 8oz of caramel sauce. Unless you eat it out of the pot ;-)

​Ingredients:
6 tablespoons Kerrygold butter
1/2 cup heavy whipping cream
1 teaspoon vanilla extract
1 tablespoon Keto//Kreme* (or mct powder, NOT mct oil)
Pinch sea salt
1/4 cup xylitol sweetener (I recommend this one)
1/4 cup Monkfruit sweetener

Directions:
  1. In a small sauce pan, melt butter over medium heat. Allow the butter to cook for about 5 minutes, stirring frequently. The butter will begin to foam as the milk solids separate. Within a minute or so, the mils solids will start browning and will release the most glorious, nutty fragrances (haha).
  2. Add the heavy whipping cream and vanilla.
  3. Sprinkle the Keto//Kreme powder (or mct powder) in and whisk to combine. Continue to whisk until all the clumps are dissolved.
  4. Add the salt and sweeteners, stirring until fully combined. Bring the mixture to a low simmer. Once its starts to boil, reduce heat to low and cook the mixture for another 10-15 minutes, stirring often.
  5. Remove the caramel sauce from the heat and transfer it to a glass jar to store. The sauce should be easy to pour. It will continue to thicken and slightly darken as it cools.
  6. Store the sauce in the refrigerator in a sealed glass jar.
  7. When you're ready to use it, remove it from the fridge and let it come to room temperature. You can also microwave the sauce to loosen it: microwave at 15 second intervals at 50% power, stirring in between each interval.
*This Keto Family is an independent Pruvit distributor. Keto//Kreme is a product of Pruvit Ventures and can be purchased on their website. What is Pruvit? Click here to learn more.

This Keto Family  is a participant of the Amazon affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.
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Keto Praline Bites

11/15/2019

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Thanksgiving is just around the corner. If you're looking to add another keto dessert option to your table, then these min praline bites are just the ticket. At only 0.5 net carbs for each little bite, you can have your keto pumpkin pie as well as a few of these babies.

Makes 36 mini praline bites
​Ingredients:
1 1/2 cups pecans (chopped)
1 cup Monkfruit Golden
25 grams coconut flour (I recommend this one)
1/2 cup melted butter
1 tablespoon gelatin, grass fed  (I recommend this one)
3 large eggs, lightly beaten

Appliances/Tools:
Mini cupcake tray** (This is what I used)
**It is KEY that you use a light colored mini cupcake baking tray to get the crunchiness and caramelization of the ingredients. 

Directions:
Preheat the over for 350° .

In a medium sized bowl, combine all dry ingredients. Set it aside. 

In a separate large bowl, ​cream the melted butter and sugar. Add eggs one at a time combining thoroughly.

Fold in dry ingredients. Then add the crushed pecans. Fold being careful not to over-mix.

Prepare your baking tray by spraying it with non-stick coconut oil or almond-oil. Or take a small amount of coconut oil on a clean towel and generously coat the wells of your baking dish. Pay close attention to the sides (Otherwise your praline bites won't come out!! haha)

Bake 20 minutes. Cool in the baking pan for 5-10 minutes until firm. Use a butter knife to loosen the sides and remove them from the tray. Finish cooling on a baking rack.

PRO TIP: Store these babies in a sealed container up to 5 days on the countertop. When you want to enjoy one thats a day or so old, quickly warm it in the microwave for 5 seconds. ENJOY!
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Keto Pumpkin Bread

11/8/2019

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This keto pumpkin bread recipe is really versatile. Use it as a base for a pumpkin bread loaf, pumpkin muffins or even mini individual-sized pumpkin cakes. Its a perfect addition to your fall, Keto Thanksgiving spread and is sure to satisfy even your non-keto guests.

Makes 3 two-layered mini cakes
​Ingredients:
1/3 cups coconut flour (I recommend this one)
1/2 cup Swerve sweetener
2 tablespoons ground psyllium husk (I recommend this one)
2 teaspoons baking powder
1/4 teaspoon salt
1 teaspoon pumpkin spice
3 large eggs, lightly beaten
1/2 cup + 1 tablespoon pumpkin puree
2 teaspoons vanilla extract
3 tablespoons Kerrygold butter, melted
Cream Cheese Frosting:
8 ounces cream cheese, softened
1/2 cup Kerrygold butter, softened
2 teaspoons vanilla extract
2 cups Swerve confectioner's sweetener
Decorations (Optional):
1/2 cup pecans, chopped

Appliances/Tools:
Silicon baking tray (This is what I used for this recipe)
Handheld electric mixer

Directions Cake:
  1. Preheat the over for 350° .
  2. In a medium sized bowl, combine the first 6 ingredients (all the dry ingredients) — flour, sweetener, psyllium husk, baking powder, salt and pumpkin spice. Whisk together until combined, breaking up any clumps of flour. 
  3. In a separate large bowl, ​combine together the wet ingredients — eggs, pumpkin purees, vanilla and melted butter.
  4. Gradually add the dry ingredients mixture to the wet ingredients. Mix until just combined, but don't overmix.
  5. Divide the mixture evenly in the 6 wells of the silicon baking tray. 
  6. Bake 25-30 minutes. An inserted toothpick should come out clean. Cool completely before frosting your cakes.
Directions Cream Cheese Frosting:
  1. ​Using an electric mixer mix the cream cheese, butter and vanilla ingredients until combined.
  2. Add the confectioners sugar 1 cup at a time. Mix to incorporate.
  3. You can use a bit of water to thin out the frosting if needed.
  4. Enjoy! Don't try to eat the entire batch before you've frosted your cakes!
Assembling:
  1. ​Once the cake is cooled, assemble your mini cakes with 2 layers. Spread the cream cheese frosting between the layers, on top and around the cake.
  2. Decorate the cake with chopped pecans on the sides, saving a whole pecan half for the top center.
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Moist Keto Blueberry Muffins

11/7/2019

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If you've been searching for a keto breakfast that is NOT scrambled eggs, then search no further. These keto blueberry muffins are soft and moist and offer a pastry-style keto options to give your breakfast choices more variety,

Makes 10-12 muffins 
​Ingredients:
​
2 cups almond flour (I recommend this one)
5 tablespoons Swerve sweetener
1/2 tablespoon baking powder
1/4 teaspoon sea salt
10 tablespoons coconut cream (I recommend this one)
2 large eggs, lightly beaten
2 teaspoons vanilla extract
2 drops lemon essential oil* (I ONLY recommend ingesting this brand)
1/3 cup blueberries

Directions:
Preheat the over for 350° .

In a large bowl, ​combine together the wet ingredients — Coconut cream, eggs, vanilla and essential oil.

In a separate bowl, combine all the dry ingredients — flour, sweetener, baking powder and salt.

Whisk together until combined, breaking up any clumps of flour. Gradually add the dry ingredients mixture to the wet ingredients. Mix until just combined, but don't overmix.

Wash the blueberries and pat them dry. Add a dusting of almond flour (about 1 tsp) and toss the blueberries in the flour. Add the dusted blueberries to the batter and fold in.

Bake 25 minutes. An inserted toothpick should come out clean or with a few dry crumbs. Cool for 5 minutes and serve the muffins with Kerrygold butter! 

*I do not recommend ingesting ANY essential oil brand. The only brand I suggest for use in cooking is Young Living due to its high and pure quality and FDA certified Vitality Line. If you need help ordering Young Living oils, please contact me or click here.
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Keto Sloppy Joes

11/6/2019

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Any reason to not need utensils is always a recipe for a fun dinner in our household. There's something about sloppy joes that my kids always loved – even before we went keto. To me this was a no-brainer meal I needed to ketofy ASAP. This is also a great recipe to "hide veggies" in. If you're a fellow hider of vegetables, here's a recipe for you (haha). Sometimes I add riced cauliflower if I am feeling like the kids need an extra dose of vegetables. The sauce easily hides the texture and the flavor just blends in. Can we say #ketmomwin?

You can serve this alongside some fried zucchinis or a side salad and you've got a winning dinner. For the buns, see my Keto Dinner Rolls recipe.  

​Ingredients:
1 package (1 lb) ground beef (Try Butcherbox! We love it)
1/2 medium onion, chopped
1 tablespoon avocado oil
1/3 cup ketchup (We love this sugar-free one)
1/3 cup tomato paste
8 tablespoon Monkfruit golden sweetener
1 teaspoon liquid aminos (I use this one)
2 tablespoons Worcestershire sauce 
2 teaspoons Sriracha ** (omit this is you or your kids don't like spice)
1/2 teaspoon garlic powder
salt and pepper to taste
Optional**
1 cup riced cauliflower, thawed

Directions:
  1. In a medium skillet, sauté the onions in avocado oil until opaque.
  2. Add the ground beef and brown until cooked. Add garlic powder, salt and pepper to taste.
  3. **If adding hidden veggies: Add 1 cup of riced cauliflower. Add a bit more salt and cook for an additional 5 minutes until the cauliflower is soft and has absorbed some of the meet liquid.
  4. Add the remaining ingredients—ketchup, tomato sauce, Worcestshire, Sriracha and sweetner. Stir until fully incorporated. Simmer on low for 10 minutes so the flavor can incorporate.
  5. Serve these on my Keto Dinner Rolls for a complete meal. Enjoy!
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Easy Keto Brownies

11/3/2019

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Come on, let's face it. The reason diets don't last very long is that most people can only deprive themselves of certain foods for so long. And the reason Keto IS SO SUSTAINABLE is because you DON'T deprive your body of the fats and richness that it so needs.

Brownies are a great way to tame your sweet tooth without the guilt of the traditional carb-loaded kind. And if you are a woman, that sweet tooth comes a knocking every 28 days. 

​Ingredients:
1/2 cup Kerrygold butter, melted
2/3 cups Swerve sweetener
3 large eggs
1/2 teaspoon vanilla extract
1/2 cup almond flour
1/3 cup baker's cocoa powder, unsweetened
1 tablespoon grassfed gelatin (I recommend this one)
1/2 teaspoon baking powder
1/4 teaspoon sea salt
1/4 cup water
1/3 cup dark chocolate chips (I recommend this one)

Directions:
Preheat the over for 350° and grease an 8x8 pan with coconut oil. Set it aside.

In a large bowl whisk together the first four ingredients — melted butter, sweetener, eggs and vanilla.

In a separate bowl, combine all the dry ingredients — almond flour, cocoa powder, gelatin, baking powder and salt.

Whisk together until combined, breaking up any clumps of flour. Gradually add the dry ingredients mixture to the wet ingredients. Add the water to thin out the mixture. Mix until combined.

Spread that batter in the prepared baking dish. Spread the extra chocolate over the top.

Bake 15-20 minutes, until the edges are set. The center may be a bit soft. Remove from the oven and cool completely before serving, about 15 minutes.
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Keto Dinner Rolls

11/3/2019

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Keto Dinner Roll Keto Bread
There are only a handful of things a keto parent yearns for – keto kid snacks, crackers and BREAD. The internet is full of recipes of 90-second keto breads that are a bit too eggy, fathead bread that isn't fluffy enough and coconut breads that are dense and not airy. When you have young kids who recall the proper textures and tastes of traditional bread, passing off a ketofied version is not at all successful. 

Enter these keto dinner rolls. After trying several recipes online and tweaking a few components, here's a winner that is crunchy on the outside and soft and fluffy on the inside. My son even said, "This tastes like Panera bread mommy." Booya! #ketomomwin

Ingredients:
1 cup (4 oz or 130g) almond flour (I recommend this one)
1/4 cup + 2 teaspoons (1.2 oz) coconut flour (I recommend this one)
4 tablespoons (20g)  psyllium husk powder (I recommend this one)
2 1/2 teaspoons baking powder
1 teaspoon sea salt
2 teaspoons apple cider vinegar
2 tablespoons liquid egg whites (or 1 large egg whites)
1 tablespoons avocado oil (or olive oil)
1 cup boiling water

Directions:
Preheat the over for 350°. Whisk all the dry ingredients together a large bowl.

Add the vinegar and egg whites to the bowl, then the boiling water. With a hand mixer, mix the ingredients together for about 30 seconds. (Do not over mix it or the bread will be hard.)

Using a silicon spatula, scrape the sides and form the mixture into a ball. Let it stand for 2-3 minutes for the psyllium husk to start absorbing the liquid.

Divide the dough into 8 sections. Place on a silicon lined baking tray and bake in the oven for 60 minutes (or until you hear a hollow sounds when you tap the bottom of the bread).

The bread will rise and expand, though it will not spread width-wise. Your final keto dinner rolls should be about 3 inches in diameter. Serve them immediately with a healthy heap of Kerrygold butter! ~Enjoy!

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Keto Sloppy Joes

11/2/2019

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My kids love this sweet and tangy meaty dinner. They seem to love the messiness that also comes along with this meal. Perhaps they feel like it gives them permission to be messy—almost like you need to act messy—to eat this meal properly. Perhaps it’s a bit liberating in a way.

In any meat sauce and especially sloppy joes, I used to  LOVE hiding veggies. Nowadays my kids know all my tricks and have grown accustomed to eating a wide variety of veggies so the need to hide veggies is no longer a requirement. But I remember the earlier years of training these maturing pallets. I am of the philosophy that a child’s immune system and metabolic strength develops early and negotiating veggies over carbs is NOT an option in our household. We talk about what things on their plates are most important, “non-negotiables” that they must eat. I know it sounds drill sergeant-ish, but I believe they will be better from it in the future.

​If you are at the stage of hiding veggies, then hide away mama! Below is how I still make it. My kids know what’s in it now, but back then I’d just tell them it was ground beef. They ate it and I was happy.


Pairing: 
Keto Dinner Rolls

Serves: 
4-6

​Ingredients:
  • 2 pounds ground beef

  • 1 green bell pepper, minced

  • 1/2 package cauliflower rice, frozen

  • 1/2 large yellow onion, minced

  • 3 cloves garlic, minced

  • 1 tablespoon avocado oil
  • 2 tablespoons tomato paste

  • 3/4 cup ketchup, sugar free

  • Water
 (for thinning, if needed)
  • 1-2 tablespoon brown Swerve 

  • 3/4 teaspoon chili powder

  • 1/2 teaspoon garlic powder

  • 1 teaspoon Worcestershire sauce

  • salt and pepper to taste
 
Directions:
  1. Heat avocado oil and saute onions and garlic until fragrant and onions are translucent.
  2. Add ground beef and brown. Season with salt, pepper and garlic powder.
  3. Add bell pepper and riced cauliflower.
  4. Stir and cook until cauliflower is softened and half of the water/liquid is cooked away. (TIP: too much liquid will make your sauce extra runny)
  5. Add tomato paste, ketchup and stir to mix. If you need to thin out the sauce use water 1 tablespoon at a time. You don’t want your sauce to be too runny.
  6. Add brown swerve (1 tablespoon at a time, and add more to taste), chili powder and Worcestershire sauce.
  7. Cover and simmer together on low for 5-10 minutes until the flavors combine and the sauce begins to thicken a bit.

​Follow us on Social Media  |  Did you try the recipe? Tag us! @thisketofamily
This Keto Family  is a participant of the Amazon and other affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.
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Easy Baked Salmon

11/1/2019

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If you are just starting keto, I always recommend to #KeepKetoSimple. When starting a new diet or lifestyle, you want to make the transition as painless as possible. I know if post a bunch of semi-complex recipes, but fret not, the ability to think of a recipe on the whim and to know its general macro ratio for keto success will come. In the beginning, just choose a protein (about 4oz depending on your exercise and activity) and a green vegetable steamed or sautéed and voila, instant meal.

Well, not really, but it an equation for success that make transition super simple, at least in the first week or two. Need more meal ideas? Contact me and get my free 7-Day Meal Plan!

One of the meals I suggest on the plan is this Easy Baked Salmon. You can go from oven to table in literally 20 minutes!
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Ingredients:
​6 salmon fillets
1 tablespoon avocado oil
1 tablespoon liquid aminos (I use this one)
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon sea salt
1/2 teaspoon pepper
1/2 teaspoon dired parsley
2 tablespoons grass-fed butter, divided in 6 pieces

Appliances/Tools:
Silicon pastry brush

Instructions:
  1. Preheat your oven to 400°
  2. Rinse your salmon fillets under cold water and pat them dry. Arrange them on a baking tray or dish. (I like to put foil down and lightly spray it with coconut oil or avocado oil for less sticking and easy cleanup. Make sure to choose sprays with high smoke points like the ones I linked above.)
  3. In a small dish mix the avocado oil and liquid aminos. Using a pastry brush, generously brush each fillet with the mixture.
  4. In another small dish, mix the spices, salt and pepper together. Generously sprinkle the mixture on your salmon fillets.
  5. Top each fillet with a small pat of butter and bake it in the over for 18-20 minutes.

Pair this protein with a side salad or steamed broccoli and you have yourself a perfectly balanced keto meal! Don't forget to add some butter to your veggies too =)
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Fathead Dough – Pizza

11/1/2019

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This dough is so versatile. I've used it to make pizza crusts, keto bagels, keto hotdog buns (or more like pigs in a blanket). The key to this recipe is to make sure the almond flour is completely mixed in with the cheese so that you don't get clumps of flour when you bite into the dough.

You can make these as thin or thick as you want. They keep their shape and can hold up to having toppings and cheese loaded on top without falling apart. And it's super easy too. You can have Keto pizza without guilt in about 25 minutes or less — faster than it takes to order pizza and have it delivered!

​Ingredients (Dough):
1 cup almond flour (I recommend this one)
1  1/2 cup shredded mozzarella cheese
1 oz cream cheese
1 egg
Pinch of salt
Pizza Sauce (We love Rao's. Try it here.)
Toppings of your choice.

Optional Seasoning:
You can add 1/2 tsp of any of the below spices to give your crust a boost of flavor:
  • Garlic powder
  • Italian Seasoning
  • Everything but the bagel seasoning (Get it here)
Directions:
  1. In a microwave safe bowl, stir together mozzarella cheese, cream cheese and almond flour.
  2. Microwave on high for 1 minute. Stir, then microwave again for 30seconds - 1 minute.
  3. Add an egg to the mixture and stir together until fully combined. Be patient and use those muscles! The dough will be thick and slightly sticky. If the dough is too sticky, add a tbsp of almond flour at a time.
  4. In between 2 parchment paper, roll out the dough into a circular pizza crust shape 
  5. Preheat your oven to 320°. Pre-cook your crust in the oven for 8-10 minutes.
  6. Remove the crust, add sauce and toppings. Return to oven for another 10-15 minutes.
  7. TIP: Eat this dough when its warm. If you wait until its cold, the dough will get tough. But not to worry, just reheat it slightly and you'll be good to go!
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    Hi! I'm Arlene – wife, mother of 3, entrepreneur and keto foodie. I love to make, share and try different, delicious keto food recipes that are easy to make and most-importantly kid-friendly. Life is hard as it is, feeding our families should be easy, fun and nutritious. 

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