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

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

Southern Keto Cornbread

Southern Keto Cornbread

Jordyn Lei
Being raised in the South I regularly consumed cornbread. When I decided to go grain-free, prior to becoming Keto, I missed cornbread. I worked hard to come up with a delicious substitute that resembles what I grew up on. Cornbread is one of those foods that, depending on how it was made in your area, you will either love this version or not. This version should resemble a slightly sweet cornbread, almost like the Jiffy mix type.
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Side Dish
Servings 12 slices
Calories 269 kcal

Ingredients
  

  • 2 cups blanched almond flour
  • 1/4 cup coconut flour
  • 1/4 cup golden flaxseed meal
  • 3 tsp baking powder
  • 1 tsp sea salt
  • 3 each large eggs
  • 1/2 cup butter, melted salted or unsalted is fine
  • 1/4 cup sour cream
  • 1/4 cup powdered Swerve
  • 1 cup shredded cheddar cheese
  • 1/2 tsp xanthan gum optional

Instructions
 

  • Preheat oven to 350 degrees F
    Lightly oil a 9-inch square baking pan
    In a medium size bowl, combine wet ingredients (eggs, butter, sour cream) and then add dry ingredients (flours, baking powder, salt, Swerve, and xanthan gum), mix to combine but do not over mix, gently fold in shredded cheddar cheese.
    Pour batter in oiled/greased baking pan using a spatula. Use spatula to evenly spread out batter.
    Bake in preheated oven for approximately 35-45 minutes. Top will appear firm and lightly browned. Use knife test to ensure it is ready. Knife should come out fairly clean. 
    Allow to cool for 12-15 minutes.
    Slice into 12 even pieces.

Notes

Only 2.7 net carbs per serving. Serving is 1 slice out of 12 even slices.
Whenever a sugar alcohol, such as Swerve, is used we do not include the carb count for that particular ingredient. Swerve has zero net carbs and is safe for most people on a Ketogenic lifestyle when used in moderation.
Keyword Cornbread, Keto, Southern

Spiced Cabbage

Spiced Cabbage

Here is a delightful 1930's recipe for spiced cabbage. This recipe goes perfectly with potato pirogies and polish sausage.
Prep Time 25 mins
Cook Time 1 hr
Total Time 1 hr 25 mins
Servings 4 -6

Ingredients
  

  • 6 cups shredded cabbage
  • 3 Tbsp melted butter
  • 1 tart apple cut into 1/8 pieces
  • 1 tsp salt
  • 1/4 cup sugar
  • 1/4 cup water
  • 6 whole cloves
  • 1/4 cup vinegar

Instructions
 

  • Preheat oven to 375 degrees F
  • Butter a casserole dish
  • Place all ingredients EXCEPT vinegar into casserole dish
  • Cover with lid or foil
  • Place into 375 degrees oven and bake approximately 20 minutes
  • Remove from oven, add vinegar, and stir
  • Place back in oven and continue baking, UNCOVERED, for 40 minutes

Notes

* make it healthier by substituting the sugar for coconut sugar or honey and the vinegar for apple cider vinegar... you could also substitute the butter for a non-dairy butter, such as Earth Balance soy-free, or you could try coconut oil

Great Grandmas Harvard Beets

Great Grandmas Harvard Beets

This recipe has been handed down and comes from the 1930s. It is from a 1930s Westinghouse oven manual. These Harvard Beets were a served traditionally during most holidays but especially the winter holidays.
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Servings 2 cups

Ingredients
  

  • 2 cups of cooked diced beets
  • 1/2 cup sugar
  • 2 Tbsp flour
  • 1/2 cup white vinegar
  • 1/2 tsp salt
  • 2 Tbsp butter
  • 1/4 cup water

Instructions
 

  • Mix the sugar and flour;
  • add water and vinegar.
  • Cook over "low" heat until thick.
  • Add salt and butter,
  • then add diced beets.
  • Continue cooking until beets are hot.

Notes

*The beets for this recipe can be prepared ahead of time. Wash and dice beets. Place beets in a covered pot with 1/2 to 1 cup water, depending on how many beets you are cooking. Typically 3-4 cups diced beets. Bring to boil then cook covered on med-low for approximately 30-35 minutes.

Southern Green Beans

Southern Green Beans

This is a 1930s recipe provided exactly as written. This recipe comes from a 1930s Westinghouse Oven Manual that was passed down from generation to generation.
Prep Time 30 mins
Cook Time 1 hr 45 mins
Total Time 2 hrs 15 mins
Servings 8

Ingredients
  

  • 2 pounds green beans washed and cut
  • 5 slices chopped uncooked bacon
  • 1/4 tsp salt
  • 1/2 tsp pepper
  • 1/2 cup water

Instructions
 

  • Preheat oven to 350 degrees F
  • Wash and cut green beans
  • Place prepared beans in 3-4 quart casserole dish
  • Add bacon
  • Add seasonings
  • Add water
  • Cover with lid or foil
  • Bake in preheated oven for 1 hour and 45 minutes
  • Remove from oven and serve

Steamed Spinach

Steamed Spinach

The directions for this recipe come from a 1930s Westinghouse oven manual. When purchasing your spinach, be sure to select young, fresh spinach. The cooking time will be longer with older spinach. This dish is lovely tossed with a touch of sea salt and organic, grass-fed butter and served with a lemon slice.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 4

Ingredients
  

Ingredients

  • 2 bunches fresh, young spinach
  • 1/2 tsp sea salt
  • 1 tbsp butter
  • 1 slice of lemon

Instructions
 

Directions

  • Remove stems and clean spinach bunches. DO NOT DRY, this is very important, you want the leaves to be wet.
  • Place in a pot, on medium heat, and allow to gently steam for 10-15 minutes.
  • Drain and toss with sea salt and butter, to taste. Both of these are optional.
  • Serve with a slice of lemon.

Sweet and Sour Cabbage

Sweet and Sour Cabbage

This Sweet and Sour Cabbage recipe makes a meal on its own or can be eaten as a side dish. It is fantastic with Perogies or dinner sausage. We love its versatility, so many options! and so quick and easy to make! Depending on portion size this can feed anywhere from 4-8 people!
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Servings 4

Ingredients
  

Ingredients

  • 1/2 cup Grassfed Butter
  • 1 Head Cabbage
  • 12 oz Apple-Chicken Dinner Sausage (optional)
  • 8 oz Mushrooms
  • 2 Medium Onions (sweet or yellow)
  • 1/2 Large Red Pepper
  • 1/4-1/2 cup White Vinegar
  • 1/4-1/2 cup Date Syrup or Honey
  • 1/2 tsp Black Pepper
  • 1-2 tsp Garlic Powder*
  • 1-2 tsp Onion Powder