Perfect Roasted Broccoli

For dinner I frequently make roasted broccoli with some kind of chicken dish and I usually showcase it on my Instagram page.  Many times I receive questions about how I prepare the broccoli, so I thought I would create an easy-to-follow guide to making the perfect roasted broccoli.  Roasted vegetables are the perfect accompaniment to high fat entrees.  Cruciferous vegetables like broccoli, cauliflower, brussels sprouts, daikon, cabbage, kale, and other greens are a staple in the low carb diet.  They are often called "super veggies" because of their health benefits, including lowering the risk of cancer, protecting against cardiovascular disease, and lowering the risk of stroke.  Cruciferous vegetables are high in Vitamin A, Vitamin C, folic acid, and fiber, and dark, leafy greens like kale and spinach are high in Vitamin K which helps control inflammation.  I enjoy eating them roasted all year long in order to get in as many servings of vegetables as I can each day. I began by [Continue reading...]

Zucchini Roll-ups

Autumn is here and with the cold weather comes cravings for comfort foods.  I have wanted to try to make this recipe inspired by lasagna roll-ups for some time, and now that the weather is getting colder it seemed like the perfect opportunity!  One of my favorite dishes my mom makes is traditional lasagna roll-ups; I love the spinach and ricotta filling that she uses and wanted to keep that in my low carb version, and I'm so glad I did!  I can see this being a staple in my kitchen throughout the fall and winter as it is a wonderful replacement for high carb pasta. I started by gathering my ingredients and pre-heating the oven to 400°F. First I sauteed the fresh baby spinach in a tablespoon of butter until the leaves were wilted.  You could use frozen spinach in place of this, just be sure to thoroughly drain the excess liquid after it has defrosted. Next I made alfredo sauce by melting butter in a saucepan over medium heat.  When it was melted, I added the heavy cream [Continue reading...]

Cheesy Cheddar Bites

Football season is in full swing and nothing goes better with football Sundays than snacking.  It can be the downfall of many people when there are tempting snacks around the house.  I think it's important to find a variety of snacks that are easy to make and can be your go-to treats on days when you feel like grazing.  For some of us, eating our feelings is the only way to cope with our football team's current record, so it's a good idea to prepare low carb snacks that will help keep you on track.  I have some wonderful ketogenic dip recipes on my blog that I love to make for the ultimate snack, but today's cheddar bites are going to be a touchdown at your next gathering.  Not only do they make a great snack, these would be wonderful with a spaghetti squash or zoodle recipe for dinner as well. First I gathered my ingredients and pre-heated the oven to 400°F.  Chances are you already have all of these ingredients if you follow a low carb diet, which makes this recipe even [Continue reading...]

Crispy Sprouts Fritters

It's kind of a personal mission of mine to figure out every possible way I can eat Brussels sprouts.  I'm still not sure how I feel about steaming them, but I love roasting them and my Creamy Brussels Bake is always a hit, even with non-low carb eaters.  I have big ideas for future recipes using my favorite mini cabbage, but today I decided to whip up a batch of these fritters for you first.  These are extremely easy to put together but taste like you worked on them all day, and would be perfect for breakfast, appetizers, snacks, or dinner.  I love versatile meals! I started by gathering all of my ingredients for the fritters. Next I used a large, sharp knife to thinly slice each of the sprouts.  First I cut off the stems, removed the outer leaves, and then sliced the Brussels sprouts.  Since these are not being roasted, you want them to be thin so the heat from the pan makes them as tender as possible. I also finely minced some yellow onion.  You want the pieces to be [Continue reading...]

Spinach Alfredo Pizza

It can sometimes be difficult to find LCHF-friendly vegetarian meals on the internet, and that became one of the inspirations for this dish (I mostly just love cheese and spinach, so there's that).  Sometimes I find the ketogenic diet can be kind of "meat heavy," as most people rely on fatty cuts of meat like chicken thighs and 85/15 ground beef to raise their daily fat content.  I do that as well, because it's an easy way to take in both protein and fat, but sometimes I want a meal that does not have meat but still has a high fat content.   If you follow me on Instagram you know I've been enjoying this pizza lately, so I wanted to share the recipe for it with you today! I began by pre-heating my oven to 425°F and gathering my ingredients.  Although both shredded cheeses look identical, one is mozzarella and the other is a 4-cheese blend. While the oven pre-heated, I made the dough by first melting the cream cheese and mozzarella together in a large mixing bowl in the [Continue reading...]

Buffaflower Bites

With Memorial Day fast-approaching in the United States, I thought I'd write up a recipe for a party-friendly appetizer in case you're headed to a bbq or other gathering next weekend or really any time this summer.  Enter the Buffaflower (I may be biased, but I just really love that I came up with that name!).  Buffalo wings are a classic staple at bars, restaurants, and parties, and you can certainly make your own low carb version of those.  These Buffaflower Bites are a fun new twist on the party classic - crispy, vegetarian, easy to make and (obviously) delicious, these will win over anyone who may be a low carb naysayer or skeptical of cauliflower in general. I began by pre-heating my oven to 400°F and gathering the necessary ingredients for this recipe. Next I cut the head of cauliflower into small florets. I added the cauliflower to my food processor and pulsed until it was finely shredded.  This really only takes 5-10 seconds at most with a high-power processor; [Continue reading...]

Jalapeño Crisps

I've always been a savory carb kind of girl - bread, potatoes, and pasta - so some days when eating low carb I just miss the crunch of a potato chip.  I've seen the parmesan cheese chip recipes floating around Pinterest for some time without ever trying them, but they inspired me to create a similar recipe using havarti cheese and jalapeños.  Fair warning: these are definitely spicy, so feel free to omit the jalapeño slices or use only half of a slice per chip.  I am thrilled that there are so many creative ways to eat low carb without forfeiting certain textures or foods you already love, and so I hope you enjoy these crisps as much as I do! I started by gathering my ingredients and pre-heating the oven to 400°F.  This recipe calls for 5 peppers, but I used 6 or 7 because the ends tend to yield smaller slices, and I wanted them to be pretty uniform. Next I sliced the jalapeños into relatively thin, even slices.  You don't want these to be too thick or they won't roast [Continue reading...]

Brussels Sprouts Dip

Perhaps you need a last-minute dish to bring to your Super Bowl party tonight, or maybe you are looking for something to 'wow' that special man or woman in your life next week for Valentine's Day.  Either way, this cheesy vegetable dip will fit the bill.  It would taste great served with raw vegetables like bell pepper slices, celery, broccoli  or even cucumbers, or as pictured with pork rinds in place of tortilla chips.  One of my favorite recipes on this blog is my Creamy Brussels Bake; this dip is a variation of that recipe served up in a party-friendly form.  Are you ready for some deliciousness?  (Please read that in Hank Williams Jr.'s voice for the full effect.) I began by gathering all the ingredients shown above and pre-heating my oven to 375°F. Next I softened the cream cheese in the microwave for 35 seconds and added the sour cream, mozzarella cheese, 1/2 of the parmesan cheese, salt and whole lot of pepper to a large mixing bowl and set it aside. Then I diced [Continue reading...]

Spaghetti Squash Gratin

Spaghetti squash has become a vegetable I love to eat when, prior to trying keto recipes, I was certain I would hate it.  When roasted correctly it is tender and slightly sweet and a great base for a multitude of different flavors.  It's a wonderful low carb pasta replacement and even makes a great breakfast dish, too.  Today's gratin would be a wonderful holiday side dish or even a light weeknight meal.  I love how easy it was to put together; the hardest part was waiting for the dish to cook as the aroma of garlic, onions and cheese filled my apartment. I started by pre-heating my oven to 400°F and gathering all the ingredients shown above.  For this recipe I used two small squashes because they looked the best at the store; you can use one large squash, instead, too. I stood each squash up on its end, took a large non-serrated knife and sliced through each squash top to bottom.  I then used a spoon to scoop out the seeds and other pieces of flesh in the center of the [Continue reading...]

Cauli Tots

Many people who begin a low carb lifestyle attempt to re-create their favorite high carb foods with low carb replacements.  Bread, pasta and desserts are most commonly turned into mini science experiments in the kitchen as cooks try to replicate their favorite flavors in a healthier way.  Today I wanted to attempt to replace tater tots with a keto-friendly alternative: cauliflower.  Admittedly, these are not going to have exactly the same crunch as tater tots do, but these are a really great option when looking for a replacement for that style of potatoes. I began by pre-heating my oven to 375°F and gathering the ingredients shown above. First I finely minced the yellow onion into small pieces.  Since these will be folded into the cauli tots, you don't want them to overwhelm the tots, so the smaller they are cut the better. Next I began breaking down the cauliflower florets into small pieces.  Since these are going into a food processor, they don't need to be cut evenly. [Continue reading...]