Double S Veggie Casserole

UPDATE: made this again today and used finely chopped macadamia nuts in place of the almond flour! It was truly amazing. We are going to do that from now on!

Double S Veggie Casserole

Spinach and squash make this casserole not only delicious but super quick and easy. Fabulous side dish or eat as your main dish! Low carb and Keto friendly at just 2.6 net carbs per serving!
Prep Time 20 mins
Cook Time 50 mins
Total Time 1 hr 10 mins
Course Dinner, Main Course, Side Dish
Servings 12 servings
Calories 218 kcal

Ingredients
  

  • 2 medium-large yellow squash washed, and cut into thin slices
  • 16 oz bag frozen chopped spinach thawed, and squeezed to drain
  • 1 medium-large onion cut into slices
  • 8 ounces butter unsalted, cut into pat sized portions (see picture)
  • 12 ounce bag Mexican blend shredded cheese
  • 1/2 cup almond flour
  • 1/2 cup parmesan cheese grated
  • 1-2 tsp dried oregano
  • 1-2 tsp garlic powder
  • 1/2-1 tsp sea salt
  • 1/2 tsp black pepper

Instructions
 

  • After prepping onions, spinach, and butter. Preheat oven to 375 degrees F
  • Gather seasonings. We do not measure but shake each one on when it is time.
  • Line a 9 x 13 inch baking dish with parchment paper (makes for super easy clean up but is optional)
  • Place about 6 pats of butter on bottom layer, before squash slices. Spread apart from one another.
  • Add a single layer of squash slices.
  • Sprinkle naked squash slices with each seasoning, we did a pretty even light sprinkle of each seasoning.
  • Add sliced onions as a single layer.
  • Add half of the squeezed, drained spinach.
  • Add half of the shredded cheese.
  • In a bowl combine almond flour, parmesan cheese, and the amounts listed for each of the seasonings. Mix to combine. Sprinkle half of this mixture on the casserole now. Save remaining half for the top of the casserole.
  • Add 6-8 pats of butter.
  • Repeat layers starting with naked, squash slices.
  • Top final layer with almond flour mixture.
  • Bake in a 375 degree F preheated oven for about 45-60 minutes. Check at about 40 minutes and keep an eye on it until it is nice and golden brown on top. Exact time will depend on your oven.

Notes

You can wash and slice squash, cut onions into slices, and squeeze, drain spinach ahead of time. This makes throwing the casserole together so much quicker. I usually prep everything the day before.
 
Total carbs 4.3 g minus fiber 1.7 g equals 2.6 net carbs per serving
We split the casserole into 12 equal servings.
Keyword Casserole, Cheese, Onions, Squash, Vegetables

Keto Blueberry Oatmeal Pastries

Keto Blueberry Oatmeal Pastries

Before anyone goes looking for the oatmeal; there is no oatmeal in this recipe. However, it tastes just like a big bowl of blueberry oatmeal! Seriously, it is outstanding!! And, they are just 4.2 net carbs per pastry!! If you miss oatmeal, this recipe is specially designed for you! You could even put one in a bowl with a little unsweetened dairy-free milk, so good!
Prep Time 15 mins
Cook Time 42 mins
Total Time 57 mins
Course Breakfast, Dessert
Servings 6 pastries
Calories 184 kcal

Ingredients
  

Blueberry Prep

  • 1/2 cup frozen blueberries
  • 1 tsp coconut flour

Wet Ingredients

  • 1 large egg
  • 1 cup erythritol
  • 1/2 cup sour cream
  • 1 pkg unflavored gelatin
  • 1 tsp peppermint flavor
  • 1 tsp almond flavor
  • 1/4 cup water

Dry Ingredients

  • 1 cup almond flour
  • 1/4 cup ground flax seed, golden
  • 1 tbsp psyllium husk powder
  • 1 tsp xanthan gum
  • 2 tsp baking powder
  • 1/2 tsp sea salt
  • 1/8 tsp ground ginger

Glaze (optional)

  • 2 tbsp cream cheese room temp
  • 1 tbsp butter room temp
  • 2 tbsp Swerve powdered
  • 2 tsp heavy whipping cream
  • 1 tsp vanilla extract
  • 1/8 tsp sea salt

Instructions
 

  • Preheat oven to 325 degrees F
  • In a small mixing bowl combine frozen blueberries with coconut flour and set aside
  • Use a mixer with the whip attachment. In a bowl place all the wet ingredients, gradually increase speed to about half or so and mix until smooth.
    *Note: Do not leave out the peppermint flavor, this makes this baked good, trust us.
  • Add all dry ingredients and mix until the mixture comes together like a batter.
  • Use a spatula and fold in blueberries and coconut flour (that was used to coat the blueberries)
  • Use clean hands to form 6 equal triangle-shaped pastries. 
  • Bake for approximately 32 minutes, increase temperature to 425 degrees F and bake for an additional 10 minutes.
    If making the glaze: combine all glaze ingredients in a small bowl and mix until well combined.
  • Remove from oven and add glaze (this is optional and we will provide macros with and without the glaze, listed is without the glaze).
    Macros, for the pastry with glaze, will be in the recipe notes.
    Allow to cool for about 20-30 minutes and enjoy.

Notes

Pastry without glaze = 4.2 net carbs
Pastry with glaze = 4.4 net carbs
 
Macros for pastry without glaze
Calories 184
Fat 18.3 g
Sodium 396.1 mg
Carb (total) 14.9 g
Fiber 10.7 g
Net Carbs 4.2 g
Protein 11.3 g
Macros for glaze (add to above if glazing)
Calories 41
Fat 4 g
Sodium 61.4 mg
Carb (total) 0.2 g
Fiber 0
Net Carbs, same as total 0.2 g
Protein 0.3 g
 
NOTE: We do not include the carbs from erythritol or Swerve, as they are sugar alcohols and have zero effect on blood sugar levels. Their net carbs are zero.
Keyword Breakfast, Dessert, Gluten Free, Grain Free, Keto, Low Carb, Oatmeal, Pastry

Chocolate Chip Cookies, Low Carb, Keto

 

Chocolate Chip Cookies

Fresh out of the oven, these cookies are soft, chewy, and gooey! Just the way they should be. Let them sit overnight and now you have a crunchy, soft chocolate chip cookie. A great balance of textures to fit most any chocolate chip cookie lover! Perfect with a nice, tall glass of unsweetened vanilla almond milk! 
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Course Dessert
Servings 13 cookies
Calories 278 kcal

Ingredients
  

  • 2 cups almond flour blanched, fine
  • 2 tbsp coconut flour
  • 1 tbsp psyllium husk powder
  • 1/2 cup Swerve, powdered
  • 1/2 cup Swerve, brown
  • 1 tbsp unflavored gelatin
  • 2 tsp baking powder
  • 1/2 tsp sea salt fine ground
  • 1 stick butter melted
  • 1/2 cup coconut oil melted
  • 2 large eggs
  • 1 tsp vanilla extract
  • 1 cup dark chocolate chips Lily's

Instructions
 

  • Preheat oven to 350 degrees F for low altitude and 370 degrees F for high altitude
  • In a large mixing bowl combine dry ingredients (flours, psyllium husk, serve sweeteners, gelatin, baking powder, and sea salt)
  • In a small mixing bowl combine wet ingredients (melted butter, slightly cooled, don't cook your eggs, same for coconut oil, eggs, and vanilla)
  • Add wet ingredients to dry ingredients and stir to combine. Do not overbeat. Fold in chocolate chips.
  • Form into 13 cookies shapes. 
    Place each cookie onto a parchment, silicone mat, or greased cookie sheet.
  • Bake for approx. 12-15 minutes. You want them just very lightly browned. Remember they will continue to cook for a few minutes after being removed from the oven. Do not overbake.

Notes

If you make 13 fairly-evenly sized cookies, each cookie will be just 2.8 g net carbs!
We do not count the carbs from Swerve as it is a sugar alcohol with zero effect on blood sugars and has zero net carbs. If you are counting total carbs then these cookies will probably not fit your macros. Simply add the Swerve carbs into the information we have provided.
Click the ingredient, when a link is available, to see the brand we used for our recipe.
We have not made this recipe with any substitutions and cannot answer if certain substitutions would work. If you do use a substitute, whether it works or not, please come back and comment so others will know what will and will not work. Your time would be greatly appreciated.
Huge thank you to Keto Connect for the idea of adding unflavored gelatin to a cookie recipe to help make them chewy. We most definitely used their tip for this recipe.
Did you make our recipe? Let us know your thoughts, good or bad, we would love to hear from you.
Keyword Chocolate Chip, Cookie, Keto, Low Carb

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Low Carb Crispy Roasted Radishes

Low Carb Crispy Roasted Radishes

Roasted radishes are an absolute delight! Especially for those following a low-carb or Keto lifestyle. We found this specific process produces the best roasted radishes we've had thus far. The process begins early in the day, does not take a lot of your time, just time to allow them to dry out completely after performing a pre-boil. So worth it!
Prep Time 3 hrs
Cook Time 1 hr 20 mins
Total Time 4 hrs 20 mins
Course Side Dish
Servings 4 servings
Calories 95 kcal

Ingredients
  

  • 3 bunches med-large radishes, washed, trimmed, and halved approx 24-36 whole radishes
  • 1 tbsp sea salt
  • 2 tbsp olive oil
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 2 tsp garlic powder
  • 1 tsp paprika
  • 2 tsp oregano
  • 2 tsp parsley
  • 1/4 cup parmesan cheese, shredded

Instructions
 

  • Start process early in the day.
  • Remove tops and snip bottoms from each radish in each of the 3 bunches.
  • Wash, trim, and half each radish.
  • Place halved radishes in a large pot with about 1 Tbsp sea salt.
  • Bring to a boil and allow to gently boil for about 10-15 minutes. (From the time I set mine on the stove until finished is approx. 20 minutes, total time will depend on how quickly or slowly it takes the water to come to a boil)
  • Drain radishes and allow to sit in a large strainer for about an hour. I then take them out of the strainer and set on a couple of layers of paper towels and let them dry out completely. Usually about another hour or so. 
  • About an hour or more before you are ready to roast the radishes, season them with the seasonings stated above. Be careful to not use too much salt as they boiled in salt water. A light coat is fine. Preheat oven to either 400 or 450 degrees (400 degrees for low altitude, 450 for high altitude).
  • Spread olive oil on parchment paper (we use parchment paper for easy clean up), light layer of oil. Add seasoned radishes and roast in a preheated 400-450 degree oven for approx. 50-60 minutes. (400 degrees for low altitude, 450 for high altitude).
  • Remove from oven, lightly sprinkle with shredded parmesan cheese and serve. (we put ours back in the oven for a few minutes, this is optional)

Notes

1 serving, about 8 radishes (16 halves), 2 net carbs per serving.
95 calories, 8.3 fat, 621 sodium, 3.5 g carbs, 1.5 grams fiber (2 g net carbs), protein 2.6 g
Keyword Keto, Low Carb, radish, roasted radishes

Sweet & Tangy Teriyaki Wings

Sweet & Tangy Teriyaki Wings

JordynLei
After a lot of trial and error we have come up with a perfect, umami combination of sweet, salty, and tangy teriyaki sauce... plus, it is keto friendly and low carb! Come back and let us know how you liked it... and, if you didn't, that's okay too, we still want to hear from you.
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Main Course
Cuisine American, Chinese
Calories 237 kcal

Ingredients
  

  • 12-20 wings cooked party wings and drummies
  • 4 ounces salted butter 1/2 stick
  • 1/2 cup coconut aminos
  • 1/4 cup unsweetened ketchup
  • 2 Tbsp brown sugar Swerve
  • 2 tsp minced garlic
  • 1 tsp powdered garlic
  • 1/2 tsp crushed red chili flakes
  • 1/2 tsp black pepper

Instructions
 

  • Chicken Wings
    Preheat oven to 420 degrees (we live at a high elevation, lower elevations may need to lower to 375-400 degrees). We then use paper towels to dry our chicken wings. Once the skin is nice and dry we then spray a light coat of oil (olive, avocado, etc.). We then season them with sea salt, black pepper, powdered onion, powdered garlic, and paprika. Bake for about 30-40 minutes, until skin is crisp and browned.
  • Sauce
    Place butter in medium skillet or pan and gently melt butter. Add rest of ingredients to melted butter. Use a whisk to combine ingredients and allow to gently simmer until the ingredients begin to thicken slightly. Once wings are finished baking add 1/4 of the sauce, allow to cool to a safe eating temperature, then enjoy.

Notes

Nutrition Facts are based on 1/4 of the final sauce recipe.
Here are the nutrition facts for 1/4 of the sauce and 12 party wings:
Calories 237, 12 party wings adds 429 calories
Total Fat 22 grams, 12 party wings adds 30.9 grams
Carbs 7.4 grams, 12 party wings adds 0
Protein 0.1 grams, 12 party wings adds 36 grams
 
Note: we do not count Swerve into the nutrition facts because it is a sugar alcohol with zero net carbs. If you would like the full carb count, please plug in all ingredients to your favorite Keto app and you should come up with the correct amount. Remember you are only consuming about 1/4 of the final sauce mixture.
Keyword Chicken Wings, Chinese, Keto, Teriyaki, Wings

Hearty 3 Meat Killer Keto Chili

Hearty 3 Meat Killer Keto Chili

JordynLei
Quick heads up that you will most definitely want to make a beef brisket a day or two before making this recipe as it requires 2 cups of diced left over beef brisket. Totally worth doing!!! This Keto Chili recipe has a super secret ingredient that is going to confuse and dazzle you, all at the same time. It bulks it up and you'll never miss the beans again!! Just the right amount of spices and smells amazing while cooking! Get out your slow cooker and be prepared to be blown away.
Prep Time 30 mins
Cook Time 6 hrs
Total Time 6 hrs 30 mins
Course Main Course
Servings 1 cup
Calories 444 kcal

Ingredients
  

  • 1-2 tsp sea salt
  • 1/4 cup chili powder
  • 1 tbsp slap ya mama cajun seasoning
  • 1-2 tsp crushed red chili flakes
  • 1 tsp black pepper
  • 1 tbsp hot sauce
  • 1 tbsp ground cumin
  • 2 pounds ground beef
  • 1 pound breakfast sausage Beeler's
  • 2 cups diced brisket
  • 8 oz low sodium paneer cheese Gopi

Instructions
 

  • Turn 6 quart slow cooker to high heat and allow to preheat.
  • Finely dice the onion and red pepper.
  • Add 2 Tbsp olive oil (or oil of your choice) to preheated slow cooker. Now add onions and red pepper. Allow to simmer until the onions are translucent.
  • Now add tomatoes, tomato sauce, bone broth, and all seasonings. Allow to cook on high about 2-3 hours.
  • Brown ground beef in separate pan or pot, drain, add to tomato mixture.
  • Brown ground breakfast sausage, I use the same pot as I cooked the ground beef in, drain, if necessary and add to tomato/beef mixture.
  • Dice left-over brisket and add to slow cooker.
  • Dice paneer cheese, as shown in picture, and add to slow cooker.
  • Allow to cook, on high, for about 3-4 more hours.
    Makes approx. 12 cups of chili. Top with your favorite toppings (shredded cheddar cheese and sour cream are awesome with this)!
    We hope you enjoy!

Notes

If you are concerned about the sodium, use a no-salt added chili powder and no-salt added cajun spice mix. This comes out to 7 net carbs per 1 cup serving and makes a filling meal.
Keyword Chili, Keto, Low Carb, Spicy

Dandelion Hot Cocoa

Dandelion Hot Cocoa

This cocoa is just heavenly! If you've ever had the pleasure of tasting roasted dandelion "coffee" you'll understand just how rich this hot cocoa recipe can be... it is a great way to kick the coffee habit, as well.
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Course Drinks
Servings 2 servings
Calories 15 kcal

Ingredients
  

Ingredients

  • 1 tbsp dandelion root powder
  • 1 tbsp cacao powder
  • 1/2 cup cream or non-dairy milk of choice
  • 1 tbsp erythritol
  • 1/2 tsp cinnamon
  • 1/2 tsp pure vanilla extract
  • 1/8 tsp nutmeg

Instructions
 

Directions

  • Simmer dandelion root powder and cocoa powder in 3 cups water, simmer mixture gently for approximately 30 minutes.
  • Add remaining ingredients to the dandelion and cocoa mixture, stir to combine.

Notes

Fat totals for macros will depend on which type of creamer or non-dairy milk you add to your cocoa. We recommend adding either heavy whipping cream or coconut cream so you have a good balance of fats.
Dandelion root is known to support the kidneys and liver. Read more about the health benefits of dandelion on our blog post here.
Keyword Beverages, Dandelion, Gluten Free, Grain Free, Hot Cocoa, Keto, Low Carb

Grass: Alfalfa

AlfalfaAlfalfa Whole Leaf Powder

The word “alfalfa” comes from the Arabic phrase, al-fac-facah, meaning “father of all foods.” It stands to reason, alfalfa is extremely nutritious. The extensive root system allows the plant to absorb a high level of nutrients from the soil. Alfalfa leaf contains essential vitamins including the entire spectrum of B-vitamins, A, D, E and K. Alfalfa Leaf is a source of iron, niacin, biotin, folic acid, calcium, magnesium, phosphorous and potassium. Alfalfa is a source of chlorophyll. Compared to other plants, alfalfa leaf is very high in protein and amino acids. Continue reading “Grass: Alfalfa”

Superfood: Curcumin (Turmeric)

Curcumin (aka Turmeric)

Turmeric (Curcuma longa, aka curcumin) has been used for 4,000 years to treat a variety of conditions. Studies show that turmeric may help fight infections and some cancers, reduce inflammation, and treat digestive problems.

Many studies have taken place in test tubes and animals. Turmeric may not work as well in humans. Some studies have used an injectable form of curcumin, the active substance in turmeric, and not all studies agree. Finally, some of the studies show conflicting evidence. Continue reading “Superfood: Curcumin (Turmeric)”

Herb: Horsetail

Horsetail

Horsetail (Equisetum arvense) is an herbal remedy that dates back to ancient Roman and Greek times. It was used traditionally to stop bleeding, heal ulcers and wounds, and treat tuberculosis and kidney problems. The name Equisetum is derived from the Latin roots equus, meaning “horse,” and seta, meaning “bristle.”

Horsetail contains silicon, which helps strengthen bone. For that reason, some practitioners recommend horsetail as a treatment for osteoporosis. It is also used as a diuretic, and as an ingredient in some cosmetics. However, few studies have investigated horsetail’s effect in humans. Continue reading “Herb: Horsetail”