Low Carb Herby Dinner Rolls

Low Carb Herby Dinner Rolls

Makes 12 dinner rolls

rolls.

The Stuff you need:

  • 2 TBS coconut flour
  • 2/3 C almond flour
  • 1 & 1/8 C golden flax meal
  • ¼ tsp salt
  • 2½ tsp baking powder
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1½ tsp crushed, dried herbs (or 2 T. fresh, chopped herbs) you can use basil, rosemary, or mixture of any 😉
  • 4 eggs  beaten
  • 1 c.water
  • 4 TBS olive oil

What to do with the Stuff:

  • Preheat oven to 350º
  • Lightly grease muffin pan with olive oil
  • In a large mixing bowl Beat eggs, olive oil, and 1/2 of the water
  • Measure all dry ingredients & add to egg mixture. Mix well
  • Batter will be stiff, gradually add more water in small increments
  • Mix well after each addition until batter becomes smooth enough to spoon into muffin pans
  • Spoon into muffin cups nearly full (they don’t rise much)
  • Bake for 20 minutes
  • Cool on wire rack for 15-20 min

EACH roll contains:

150 calories

6.1 g carbs, 4.43 g fiber, 1.6 g NET CARBS

5.51 g protein

12.5 g fat

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Crack Slaw- MMMM.. Saturday Weekly Recipe Post

Crack Slaw 😉

crackslaw

Makes 3-4 servings

The Suff you need:

  • 1 lb thinly sliced beef
  • 4 minced garlic cloves
  • 2 TBS minced fresh ginger
  • 2 TBS toasted sesame oil
  • 3 sliced green onions
  • 14 oz (400g) coleslaw/asian veggie mix (or shredded white cabbage)
  • 1 teaspoon cider vinegar
  • 2 TBS soy sauce
  • ¼ teaspoon stevia
  • 1-2 TBS teaspoon hot sauce (to taste) I used Franks for this one 😉
  • Salt and pepper, to taste

What to do with the Stuff:

  • Put beef into a bowl, with fresh chopped ginger, garlic, and sesame oil, mix well- let set for 10 min
  • Brown the beef in a skillet, season with salt and pepper to taste, remove beef, set aside
  • Add additional oil if needed to pan, then add garlic, onions and coleslaw mix until the cabbage is cooked
  • Stir in the hot sauce, soy sauce, sweetener, and vinegar
  • Add the beef to mixture, mix well to combine

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.

Getting a “head start” on Keto- with “Ruled Me” 30 day plan – Wednesday Weekly Recipe Post

I GOTTA SHARE people, I just HAVE to 😉

MealPlanArticleCover

I’m SO energised this week~!! from not just eating REALLY well, but also from all the reading, networking, researching, creating recipe modifications, knowledge sharing, the new forum groups I’m a part of, and just the plain ole’ the “keto fascination” that many people are experiencing right now.

A new found “friend” told me, that the Ketogenics way of eating ( I HATE the word “diet” lol) BUT, it is now “trending, being the 6th most popular /researched/ “new” eating plan IN THE WORLD right now. I have a feeling that after more people watch “Cereal Killers”, and more people in social media keep sharing recipes, blogs, and these really informational/supportive forums keep popping up everywhere, that the “Ketogenics diet” will end up in the top 3. Eventually, when all the sheeple, decide to take a more proactive stance in their personal nutritional health and choices into their OWN hands we will be less of a minority. I look forward to those days.

I can’t say ENOUGH about an amazing young man, that I “met” online while on my continuing quest/obsession for more and more knowledge on this impressive eating plan ( or WOE = “Way of Eating”). Craig who started the website “Ruled Me” has an impressive story of his own.

The reason I mention he, and his website- I am on a woman’s forum about Ketogenic diet, and over 100 participants all started Craig’s 30 day plan on Monday, and all are there supporting one another, sharing the ups/downs/concerns/achievements to go strong and accomplish this goal until the end of 2014.

THAT is dedication! and also inspiring, and motivating!.. that is ONE HUNDRED WOMEN, from all over the world, who all “met” on a spin off of another forum, after a great gal just put it out there.. “Hey ladies, I’m starting the 30 day “Ruled Me” eating plan starting on Monday, to take us through the holidays, who’s in?.  The charge is US$5.00, Craig calls it a “donation”. I GLADLY paid my US$5.00 because the information I received in the 5 .PDFs is on point! Craig breaks it down “Barney style” for those of us who have more of a challenge grasping the full science of things. PLUS, THE RECIPES, and meal plans..all the way down to a shopping list for your essentials.. YAH.. THAT in itself, makes it pretty much a “no brainer” with absolutely zero stress for all, your meals for the next 30 days are simply PLANNED out, and super easy to do..

I HIGHLY recommend, and FULLY support this “30 day WOE plan,..so much, that I WANT TO SHARE THIS WITH EVERYONE.. not that I, personally have a huge following (as of yet), but it is something WORTH sharing.. and the best part?….the guy who wrote the plan?, CRAIG,- WOW.. what a GREAT guy!  He will answer ANY question you have..and address concerns, uncertainty, or just if you want to say hi, he sincerely appreciates it ! He will help you out with ANYTHING Keto related. He is an incredible plethora of hands on knowledge, and a REAL, down to earth, super smart, sincere guy..

He VOLUNTEERED to simply be “on call” for our little group of 100 women whom have started their new nutritional journey during the most CHALLENGING time of the year (for most).. I’m just really impressed, and simply wanted to share.  I have been making amazing delicious foods, from the “Ruled Me” website, and it goes to show that this man can COOK!, AND photograph..;-) It is inspiring, so much that I am on the quest to be able to modify most ANY food to “Keto Ize ” it 😉  Anyway take a look if you want some GREAT information.. Knowledge is power..share the knowledge!

The link for this awesome plan, is found below..Let me know how you fare ! 😉

http://www.ruled.me/30-day-ketogenic-diet-plan/

“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….. ❤

Asparagus and Mozzarella Stuffed Chicken Breasts- Wednesday Weekly recipe post

Asparagus and Mozzarella Stuffed Chicken Breasts

cg

Serves 2
The Stuff you need:
  • 2 large skinless, boneless chicken breast halves
  • salt, black pepper, garlic powder, onion powder, and lemon pepper to taste
  • 8 asparagus spears, pre steamed trimmed – divided
  • 1/2 cup shredded mozzarella cheese, divided
  • 1 egg beaten
  • 1/2 cup Italian seasoned bread crumbs mixed with panko
What to do with the Stuff:
  • Preheat an oven to 375 degrees F (190 degrees C)
  • Grease baking dish or pan (8×8)
  • Place each chicken breast between two sheets of heavy plastic (Ziplock freezer bags work) on a solid surface
  • Firmly pound the chicken with the smooth side of a meat mallet to an even thickness of about 1/4 inch
  • Sprinkle each side with your chocen spices, coat well, rub in
  • Place 4 spears of asparagus down the center of each chicken breast
  • Spread about 1/4 cup of mozzarella cheese over the asparagus
  • Repeat with the other chicken breast
  • Roll the chicken around the asparagus and cheese to make a tidy, compact roll
  • Dip in eggwash, then into crumbs fully covering each breast roll
  • Place the rolls seam sides down in the prepared baking dish
  • Bake in the preheated oven until the juices run clear when pricked with a fork, about 30 minutes
  • An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C)

Easy Mushroom Risotto – Wednesday Weekly Recipe post

Easy Mushroom Risotto

risotto

Serves 4

The Stuff you need:

  • 7 cups vegetable or chicken or beef broth
  • 1/4 cup extra virgin olive oil
  • 1 large Spanish yellow onion, diced
  • 8 garlic cloves, minced
  • 8 oz crimini mushrooms, sliced
  • 8 oz white mushrooms, sliced
  • 2 tablespoons butter
  • 2 cups Arborio rice
  • 2/3 cup grated Parmesan cheese
  • salt and pepper to taste
  • chili pepper flakes to ttaste
  • chopped fresh parsley for garnish

What to do with the Stuff:

  • Heat 1 tablespoon olive oil in a large skillet over medium heat
  • Add 1/2 of the onion saute’ until translucent, about 5 minutes
  • Add half of the garlic and chili pepper, and cook for another 2 minutes
  • Add butter, 1 tablespoon olive oil, and mushrooms and saute for 5 minutes until mushrooms are lightly browned
  • Season with salt and pepper
  • Remove from heat and set aside
  • Heat the remaining olive oil in a saucepan or dutch oven over medium heat, and add remaining onions
  • Saute until translucent, about 5 minutes
  • Add remaining garlic and cook for another 2 minutes
  • Add the rice and stir, coating the rice with olive oil and toasting until opaque, for 3 minutes
  • Add 1 cup of broth and cook, stirring, until all the broth is absorbed by the rice
  • Continue to cook ,add the remaining broth (half a cup at a time), allowing it to be fully absorbed by the rice before adding more
  • This will take around 45 minutes until the rice is cooked and creamy
  • Fold in mushrooms, and stir in grated parmesan cheese
  • Season with more salt and pepper, and chili to taste
  • Garnish with fresh chopped parsley

Vegetarian White Bean Jalapeno’ Chili, with Bulgur – Saturday Weekly Recipe Post

Vegetarian White Bean Jalapeno’ Chili, with Bulgur

serves 4

chili

The Stuff you need: 

  • 1/2 cup bulgur wheat
  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 1 green bell pepper, chopped
  • 2 jalapeños, seeded and chopped ( to your taste)
  • 6 cloves garlic, chopped
  • 1 TBS crushed cumin seeds
  • 2 teaspoons chili powder, salt, and black pepper (all to your taste)
  • 1, 14.5-ounce can diced tomatoes
  • 2, 15-ounce cans cannellini beans, rinsed
  • 1 1/2  cup veggie stock (or water)
  • 1 TBS fresh lemon juice
  • 2 scallions, thinly sliced
  • Fresh Cilantro chopped for garnish

 What to do with the Stuff: 

  • Bring 1 cup water to a boil, add 1 tsp salt or Tamari (or soy sauce) to taste
  • Add to the bulgur in a bowl, cover tightly with saran wrap, until all the water is absorbed and the bulgur is tender, (about 25-30 min)
  • Meanwhile, heat 1 tablespoon olive oil in a large saucepan over medium-high heat
  • Add onion, jalapeno’, and bell pepper and cook until tender, 8-10 min
  • Add the garlic, cumin, chili powder, 1 teaspoon salt, and ½ teaspoon pepper and cook about 5 min- (note: season to your taste)
  • Add the tomatoes, their liquid and 1 ½ cups veggie stock (or water) Bring to a boil
  • Add the beans and simmer until slightly thickened, 8 to 10 minutes
  • Stir the lemon juice, scallions, and remaining tablespoon of oil, and ¼ teaspoon each salt and pepper into the bulgur
  • Serve Chili bean mixture in individual bowls
  • Top with the bulgur, and chopped cilantro, and chopped jalapeno if desired

Creamy Parmesan Baked Salmon – Wednesday weekly recipe post

Creamy Parmesan Baked Salmon

salmon

Serves 4

The Stuff you need:

    • 4, 6-ounce salmon fillets (skinless)
    • 3 TBS plain Greek yogurt
    • 3 TBS mayonnaise
    • 5 TBS grated Parmesan cheese
    • 4 tablespoons finely chopped green onions
    • 1 teaspoon Worcestershire sauce
    • Lemon pepper to taste

What to do with the Stuff:

  • Preheat oven to 450 degrees.
  • In a small bowl, stir together the yogurt, mayonnaise, Parmesan, green onions, Worcestershire sauce, and lemon pepper
  • Place Salmon fillets on a lightly greased baking sheet
  • Spread mixture evenly over top of the salmon fillets
  • Bake for approximately 10-12 minutes or until the salmon is just cooked through
  • Use top rack directly under broiler to brown the Parmesan mixture
  • Mayonnaise is what will allow for the browning
  • If the fillets are thin, check 2-3 minutes early
  • If your fillets are thicker, they may require an extra 1-3 min

ENJOY !

Easy Veggie Chicken Stir fry – Saturday weekly recipe post

Easy Chicken Stir Fry

chicken_stir_fry_recipe_healthy

Serves 2-4

The Stuff you need;

  • 3 chicken breast halves, cut into strips
  • 1 tsp sesame oil
  • 1 tsp veggie oil
  • 1/2 red pepper sliced
  • 1/2 yellow pepper, sliced
  • 1 c broccoli blanched
  • 1 med onion sliced
  • 4 cloves garlic minced
  • 1 tsp ground ginger
  • 1/2 tsp black pepper
  • 1 Tablespoon cornstarch
  • 1⁄2 cup water
  • 1 tablespoon soy sauce

What to do with the stuff

  • Heat oils in a frying pan
  • Add chicken strips and stir fry over medium-high heat, turning constantly until done.
  • Add onions, garlic, broccoli and peppers
  • Sauté 3-4 minutes until veggies are crisp-tender
  • Mix cornstarch and seasonings; add water and soy sauce, and mix until smooth
  • Stir sauce into chicken/veggie mixture
  • Cook until sauce has thickened and chicken is coated, about 1 minute

You may serve over steamed brown rice 😉 – ( or not)