Savoury Healthy Butter – Wednesday Weekly Recipe post

Savoury Flavoured Healthy Butter

(Makes 16 oz)

PicMonkey Collage

THIS is truly, amazing butter. It is not only versatile with ALL your savoury dishes, but it also has an excellent source of much needed Potassium for all those Low Carb & Keto people trying to keep their electrolytes in check.

And, its TOO easy!  you can add anything to it really. I LIKE the taste of salt, so this is our “go to” standard savoury butter. Once it is sent in the fridge, (after about 6 hours) we stir it up, as a lot of the garlic/parsley chili’s sink to the bottom. WE then and store it in a covered plastic container on our countertop next to the stove, as we use it all the time for cooking, adding to broth, etc.

The Stuff you need:

  • 16 oz grass fed butter ( I prefer salted, as it adds more much needed sodium)
  • 1+ cup organic fresh chopped parsley ( I used a mix of my garden variety Italian Flat leaf /and parsley)
  • 4-6 cloves organic garlic chopped
  • 2 red bullet chili’s finely chopped (I keep the seeds in there, I like it spicy)
  • 2 anchovy’s finely chopped..optional- they were BEGGING me to use them, they were the only 2 left in the jar 🙂

What to do with the Stuff:

  • Over really low heat, place butter, and all ingredients in a saucepan
  • It is only to melt the butter into liquid, and mix in all ingredients
  • Do not bring to simmer, it is not to cook the ingredients
  • Once all melted, pour into small plastic container with lid
  • Store in fridge to harden
  • All the yummy stuff will sink to the bottom, I just stir it up when I use to get all the goodies in a serving
  • You CAN opt to use a stick blender to better combine the ingredients before putting in fridge
  • Optional to store in fridge or on countertop

Nutrition facts (as calculated by MyFitnessPal) –  Per 1 TBS serving:

  • Calories – 121
  • Healthy fat – 13.6 g
  • Healthy Cholesterol – 35.8 g
  • Sodium – 120.9mg
  • Potassium – 16.7mg
  • Carbs – 0.3gr

 

 

 

 

Ketofabulous Zucchini Rolls – Saturday Weekly Recipe post

PicMonkey Collage

THE BEST APPETIZER ..
Satiating, low carb, amazing snack.. UBER easy, Uber yum!

Everything I use is always fresh, local, Organic, and the cleanest possible food 😉

Serves 2

The Stuff You Need:

  • 2 Large Zucchinis sliced lengthwise
  • Extra Virgin Olive Oil to taste
  • 4 oz cream cheese
  • 3/4 cup fresh bacon crumbles
  • 2 TBS chili garlic sauce (to taste)

What to do with the Stuff:

  • Preheat oven to 350
  • Coat each slice of Zucchini with salt pepper and EVOO
  • Roast/Grill Zucchini until soft and workable, set aside
  • Mix cream cheese, chili garlic sauce, and fresh bacon bits togetehr
  • Place 1 tsp cheese mixture on end of zucchini, roll into a pinwheel.
  • Set on baking sheet lined with parchment paper, seam side down
  • Bake at 350 for 10 min until warmed through
  • Can be made ahead and refrigerated.

Keto-fabulous “Bullet Proof Coffee” with a twist – Saturday Weekly Recipe Post

 

PicMonkey Collage

I can’t believe it is another weekend already! Thanksgiving of 2014, is BEHIND us now.. Where, and how fast the time goes, is just plain CRAZY! This year, ( yet another) where I was not in the States to celebrate Thanksgiving the “traditional” way. I’m currently “downunda” so- to us, it was just another Thursday..;-) I’m now completing my 2nd week of this WOE..my days always start out with the BPC. (YUM!! BULLET PROOF COFFEE!) which keeps me COMPLETELY satiated until I DECIDE, that I need to meet my “macros” for the day to stay in Ketosis. Today’s post is MY recipe for Bullet Proof Coffee, as there is a basic that you follow to get your fat in for the day, which a lot of people can’t FATHOM grass fed butter in their coffee, much less coconut oil, and Heavy Whipping cream?? WHAT what!!?? ..lemme tell you it is AWESOME.. and here goes..( MY version) which is FRIGGIN AWESOME.. don’t hate till you just TRY it..<3

Cori’s unique BPC

* 3 oz fresh brewed Italian coffee ( I like the espresso type! )
* 1 TBS salted grass fed (organic) butter- –people use “kerrygold” stateside, we don’t have that brand here in Oz..
* 1 TBS organic unrefined coconut oil
* 2 TBS organic coconut cream (FULL FAT)
* 1-2 pkts truvia ( to your taste)
* dash(es) Vanilla extract
* dash(es) cinnamon
* dash(es) are you ready?/ TURMERIC..(YUP)
* dash(es) Pink Himalayan rock salt ( YUP, again)

A lot of people use the stick blender to make it all frothy, ..me, I just use a fork and stir really well 😉

THIS HAS THE MOST rich, unique taste with the blend of oils, as well as the cinnamon, coconut and turmeric.. these ingredients listed above, are ALL major staples for me ( and most anyone following the Ketogenic WOE) Especially in the past 2 weeks, and- for good reason ! Try it, let me know if YOu have any variations 😉

I’m just doing my thing, keepin calm, and Keto’in on.. with AMAZING results after just 2 weeks.. which I am documenting, and will start an entire new blog about my Keto Journey 😉 LOOK FOR IT ..

Until next week.. Have an AWESOME weekend, and ENJOY yourself!

Namaste’

“The Keto Way” – Wednesday Weekly Recipe Post

What a great collage of culinary KETO-FABULOUSNESS!..

just a SAMPLING of the things I prepared for us in the past couple of days..

PicMonkey Collage
I AM IN LOVE.. ❤ truly IN LOVE <3!!   with this Way Of Eating (WOE)..

SCIENCE doesn’t lie, and nor does my camera..there is no photoshopping of ANY of these pictures, this is BEAUTIFUL..why? because these are pictures of REAL foods, Colourful foods, WHOLE foods, Nutritional foods, Organic Foods, Range/Grass Foods, BASIC foods, NON Processed, Modified Foods.. SIMPLE..

I have SO MUCH information spinning in my head ALL DAY long ! i have literally become OBSESSED with knowing more , and more… as I continue to delve into the science of this plan.. I am BLOWN away by HOW WRONG we have had it for most of our LIVES ! Especially in our Western cultures.

I am also DEEPLY APPALLED with the amount of Medical “professionals” who DON’T HAVE THE KNOWLEDGE, and they DISAGREE with people seeking better health for themselves!!..In this journey..I have learned ONE really important thing..IT IS TIME for US, TO EDUCATE OURSELVES, people!.. EVERYTHING we have been “taught” and “fed” for most of our lives..IS ALL LIES!! ..

FAT is not the killer..
CARBS and SUGAR are.

I know this video is only available for free one more day.. but it’s worth a watch.
60 minutes of this information, could literally change your life..or at least inspire you to..

it’s called “CEREAL KILLERS” here is the link –http://vimeo.com/94976653

It came out a bit after I started getting into Keto, BUT wow, it just was one more PRO in what I’m studying, and convinced me even more that I am on the right track about health and nutrition..

The awesome foods I get to prepare and eat are just the added benefit 😉

This culinary goddess, is FAST becoming the KetoGoddess…

….HAPPY THANKSGIVING AMERICA….. ❤

“Keto Friendly” AMAZING Homemade BEEF JERKY – Saturday Weekly Recipe Post

YUM jerky !  AND..the BEST part?  for my new approach to eating, I am tweaking ALL my fave recipes to be KETO FRIENDLY 😉

image

For the Jerky:

We bought a nice hunk of scotch filet..(as they call it here in AU) In the states,
I think a “London broil” type would be AWESOME!) after looking up cuts of meat..
because the names of the cuts are TOTALLY different than home
“Bottom Round Roast” seems to be the winner lol they have that here,
as well as in the States;-)
ANYWAY  we just made 1Kg ( 2.2 pounds) and this a roughly the measurements..
1 K or 2 lbs or Steak – about 1 ½ to 2 inches thickness

GETTING READY

Put a steak into the freezer for like 10 min ( while you make the marinade)
This helps firm up the meat and make it really easy to slice –

The Marinade  ( to taste 😉 we like SPICY so added more peppers 😉

Tamari (or soy sauce)  – 3/4 cup
****Ketoliscious Worcestershire 3/4 cup ( recipe below 😉  )
Onion Powder – 1 TBS
Garlic Powder – 1 TBS
Ground Peppercorn – 1 TBS
Red Pepper Flakes – 1 TBS

The Jerky

For a steak cut into slices that are 1/8th to ¼ inch wide (slice with the grain)
For a roast cut into 1 ½ to 2 inch slabs- then cut into 1/8th to ¼ inch slices
Place the slices into the marinade and let sit at least 4 hours (up to
24 hours in the refrigerator)
Set up your grill(s) for indirect heat on a gas grill only heat the far side,
and on a charcoal grill -hot coals on one side of the grill and no
coals on the other side of the grill
You’re looking for a grill temperature of 140 to 150 degrees F

We used our gas grill for some, our little charcoal grill for some,(
LEAST fave way, we transferred to gas grill after 2 hrs..)
we also used our oven for some strips..( heated it to 68C (150F) Low – slow heat
just to see which worked best.. we prefer the gas grill to all.. but
the oven will work nicely, and
really good for winter time for you guys freezing in the States 😉

OK..
Take Jerky slices from the marinade and dry them REALLY WELL with paper towels
Place the jerky slices on the side of the grill with no coals for low
and slow indirect cooking
and in the oven, also on a rack, just in the center
You are looking at a cook time of 4-5 hours, you will know. try REALLY
hard to just let them cook
for the 4 hours.. ours on the grill were done first at about 4 and a
half.. the oven ones we let go till 5..

Then, we put them in a paper bag, and stored in our dark pantry, for a
day- but now we store in the refrigerator 😉

******(Keto-Liscious- Worcestershire ******  😉
it’s REALLY good! key being it’s sugar free-
this below ended up being the amount to use for the jerky 😉

Ingredients

1/2 cup apple cider vinegar
2 TBS water
2 TBS Tamari sauce
1/4 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp mustard powder
1/4 tsp onion powder
1/4 tsp garlic powder
1/8 tsp cinnamon
1/8 tsp freshly ground black pepper
Smoked paprika to taste
Hot sauce to taste, (optional) check the ingredients! and chose a
high-quality sauce

Combine all the ingredients ( all to your taste, i guessed on the
amounts, use your palate 😉

ANYWAY…in a saucepan, combine and slowly bring to a boil stirring frequently.
Let simmer for about 10 min for the flavors to develop, cool down. If
storing, store in fridge.

Shredded Beef Enchiladas- Saturday Weekly Recipe post

Shredded Beef Enchiladas

PicMonkey Collage

Serves 4-6

The Stuff you Need;

  • 3 pounds beef chuck roast
  • 1/4 cup water
  • 1 1/2 cups beef broth
  • 3 tablespoons red wine vinegar
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 2 TBS butter1 large onion, chopped
  • 2 (4 ounce) cans chopped green chile peppers
  • 1 large diced jalapenos (optional- for heat )
  • 1 tablespoon all-purpose flour
  • 2 cups sour cream
  • 3 cups shredded Monterey Pepper Jack cheese, divided ( unless you want plain Jack-no spicy)
  • Olive oil for corn tortillas OR
  • 1- 2 cans Enchilada sauce ( to moisten instead of oil)
  • 20 (6 inch) corn tortillasWhat to do with the Stuff:You may eliminate stove top meat preparation altogether, and simply use crockpot with all spices on high 4-6 hrs the day before, or while at work.. otherwise, this method works well, as long as you follow instructions

Also: in reference to corn tortillas.. to prepare them for rolling; you may use the oil preparation OR use the your red enchilada sauce ( topping) to moisten. Another option, if you do not want to roll individual enchiladas, or the corn tortillas are breaking, you may layer them as a lasagne type dish- using all ingredients, topping with red enchilada sauce , cheeses, and avocados

  • Place roast in a large saucepan that has a tight-fitting lid
  • Pour in water, cover, and simmer on low for 30 minutes
  • Increase heat to medium/high, and brown the roast on all sides
  • Once the water has boiled away, pour in the beef broth, vinegar, chili powder and cumin
  • Cover tightly and reduce heat to low
  • Simmer for 1 1/2 to 2 hours or until the beef falls apart when you try to pick it up
  • Shred the beef, using 2 forks or your fingers
  • Place shredded beef back into the saucepan with all the juices, and let cool to room temperature
  • In a large skillet, saute the onions in butter until just soft
  • Mix in flour and green chilies
  • Stir to make roux constantly for 2 minutes to cook the flour taste out
  • Stir in sour cream and 2 cups of Monterey Pepper Jack cheese
  • Cook on low for 10 minutes, stirring often, until the cheese is all melted and mixed.
  • Set aside and let cool.
  • Corn tortillas may be warmed in saute pan either with oil, or red enchilada sauce
  • Using tongs dip the tortillas, one at a time, into the oil or sauce for 10 seconds each side
  • Drain on paper towels, if using olive oil
  • Preheat oven to 375 degrees F (190 degrees C)
  • Spread sour cream mixture down the center of the tortilla
  • Top with about the same amount of beef
  • Roll up and place seam side down in greased baking dish ( 9x 13)
  • Repeat for each tortilla
  • Continue until you are out of the filling
  • Top with 1 can red enchilada sauce
  • Sprinkle with remaining Monterey Jack cheese
  • Top with avocado slices
  • Bake for 30 minutes or until cheese is melted and bubbling

Black Bean Burrito Bake – Wednesday Weekly Recipe Post

Black Bean Burrito Bake

black-bean-burrito-bake-x

Makes 4 Burritos

  • The Stuff you need:

  • 1 (7 oz can) chipotle chilis in adobo sauce
  • 1/2 cup sour cream
  • 1 (15-ounce) can black beans, rinsed, drained, and divided
  • 1 cup frozen whole-kernel corn, thawed
  • 4 (8-inch) flour tortillas (I use whole grain tortillas)
  • Cooking spray
  • 1 cup salsa
  • 1 cup shredded Monterey pepper jack cheese ( or plain if you don’t prefer spice)
  • Chopped avocados, onions, lettuce, tomatoes, olives, cilantro and jalapeno’s for garnish

What to do with the Stuff:

  • Preheat oven to 350°
  • Remove one chile from can
  • Chop chiles & reserve remaining adobo sauce and chiles for another use
  • Combine sour cream and chile in a medium bowl; let stand 10 minutes
  • Place half of beans in a food processor; process until finely chopped
  • Add chopped beans, remaining beans, and corn to sour cream mixture
  • Spoon 1/2 cup bean mixture down the center of each tortilla
  • Roll up tortillas; place, seam side down, in an 9 x 13-inch baking dish coated with cooking spray Spread salsa over tortillas; sprinkle with cheese
  • Cover and bake at 350° for 20 minutes or until thoroughly heated
  • Serve with listed garnishes
  • This dish can be made in advance and chilled; just bring it back to room temperature before baking.

Sausage-Spinach-Asparagus Rice Bowl

Sausage-Spinach-Asparagus Rice Bowl

serves 2-4

PicMonkey Collage

The Stuff you need:

  • 10 oz pre-cooked brown rice
  • 1 tablespoon olive oil
  • 1 lb hot Italian sausage, casings removed
  • 1/4 teaspoon crushed red pepper
  • 6-8 garlic cloves, thinly sliced
  • 10 oz package fresh baby spinach
  • 1/2 cup Parmigiano-Reggiano cheese, shaved
  • 1/2 lb pre-steamed Asparagus cut into bite sized pieces

What to do with the Stuff:

  • Make rice according to directions
  • Heat a large skillet over medium-high heat
  • Add oil to pan; add sausage and pepper; cook until sausage is browned, stirring to crumble
  • Add garlic; cook 1 minute, stirring constantly
  • Add spinach; cook a few minutes until spinach begins to wilt, tossing constantly
  • Add 1/2 lb of pre steamed asparagus
  • Stir in prepared rice; cook until heated through
  • Sprinkle with cheeses, serve

Herbed Chicken Parmesan – Wednesday Weekly recipe post

Herbed Chicken Parmesan

PicMonkey Collage
serves 2-4

The Stuff you need:

  • 3/4 c grated fresh Parmesan cheese, divided
  • 1/2 cup dry breadcrumbs/panko blend
  • 1 tablespoon minced fresh parsley
  • 1 tablespoon chopped basil
  • 1/2 teaspoon salt, divided
  • 1 large egg beaten
  • 1 pound chicken breast tenders
  • 1 tablespoon butter
  • 1 1/2 cups tomato sauce
  • 2 teaspoons balsamic vinegar
  • 1/2 teaspoon black pepper
  • 1/2 c shredded provolone cheese

What to do with the Stuff:

  • Preheat broiler to 400F
  • Combine Parmesan, breadcrumbs, parsley, basil, and some salt in a shallow dish
  • Place beaten egg in a shallow dish
  • Dip each chicken tender in egg; then dredge in the breadcrumb mixture
  • Melt butter in a large nonstick skillet over medium-high heat
  • Add chicken; cook 3 minutes on each side or until done, Set aside
  • Combine salt, pasta sauce, vinegar, and pepper
  • Pour the sauce over chicken in pan
  • Sprinkle evenly with the remaining Parmesan and provolone cheese
  • Wrap handle of pan with foil, and broil 2-4 minutes under the broiler until the cheese meltsNote:

Uber EASY- Roasted Chicken- Wednesday Weekly Recipe post

UBER EASY, Roasted Chicken

027

serves 2-4

ALWAYS buy clean, range fed, organic, grass fed, cage free, healthy, whole, cleanest foods available 😉

Paleo friendly, Gluten Free, Dairy free

The Stuff you need:

  • 3-4 pound roasting chicken

  • 2 medium onions

  • 2 carrots

  • 2 stalks celery

  • potatoes (optional)
  • 1 bulb garlic

  • olive oil

  • salt & pepper, garlic powder to taste
  • 1 lemon. lime or orange, or onion (to stuff inside)

  • 1 small bunch fresh thyme, rosemary, bay or sage, or a mixture of all 3

What to do with the Stuff:

  • Preheat oven to 475°F
  • Take your chicken out of the fridge 45-60 min prior to baking
  • Trim off excess fat, and stuff underneath breast skin on either side
  • Liberally salt and pepper the chicken, set aside (you may do this the night before, and leave uncovered in fridge)
  • Chop veggies into nice sized chunks
  • Separate garlic bulb into individual cloves, leave them unpeeled
  • Put all the veggies and garlic into the middle of a large roasting tray, drizzle with olive oil, salt & pepper to taste
  • Drizzle the chicken with olive oil and additional garlic powder, salt and pepper to taste- rubbing it all over the bird
  • Cut lemon or lime or orange or onion in halves or quarters
  • Put the fruit or onion inside the chicken’s cavity, along with the fresh bunch of herbs
  • Place the chicken on top of the vegetables in the roasting tray and put it into the preheated oven
  • Turn the heat down immediately to 400°F and cook the chicken for 1 hour and 20 minutes
  • Baste the chicken halfway through cooking
  • If the veggies look dry, add a splash of water to the tray to stop them burning
  • Chicken should be @ 160-165 on an instant read meat thermometer inserted between thigh and breast
  • When cooked, take the tray out of the oven and transfer the chicken to a board to rest for 15 minutes

MMMMMMM, ROAST CHICKEN!!