Aug 28, 2015 | Diabetes, Gluten Free, Healthy Eating on a Budget, Keto, Low-Carb, Recipes
The weather has still been warm here in the Pacific Northwest and I’ve been on a salad kick for taking to lunch to work, since there are limitless keto-friendly combinations and it’s super fast to put together. I simple take the dressing in a separate container and the salad sits happy in my lunch bag until I’m ready to eat it. This salad combo came about after I stocked up on keto foods the other day at my local restaurant supply store. I bought a giant bag of pepperoni slices, which make a great keto snack on their own, but it started me thinking about other uses for them. I only had cheddar on hand, but mozzarella would be more appropriate for a pizza themed salad. I also had a small jar of black olives on hand, but of course you could customize this salad with your own favorite pizza toppings – bell peppers, cooked mushrooms, sausage, etc. The Tomato Basil Vinaigrette dressing is the real kicker that tastes like pizza sauce. And if you look at the nutrition info below, this might be the most nutritious pizza you’ve ever eaten.
Pepperoni Pizza Salad
Ingredients
1 large head romaine
6 ounces/112 grams mozzarella cheese
6 ounces/112 grams pepperoni slices
6 tablespoons/96 grams sliced black olives
3/4 cup Tomato Basil Vinaigrette
Yield: 6 servings
Nutrition info: 425 calories, 6.5 g carbs, 3 g fiber, 38 g fat, 15.5 g protein
RDA: 14% B1, 19% B12, 15% B2, 37% folate, 190% vitamin A, 16% vitamin E, 162% vitamin K, 27% calcium, 13% iron, 12% potassium, 22% selenium, 13% zinc.
Aug 28, 2015 | Anti-inflammatory, Dairy Free, Diabetes, Gluten Free, Healthy Eating on a Budget, Heart Health, Keto, Low-Carb, Recipes, Vegetarian
Apparently, I didn’t snap a photo of this when I made it! Next time I will for sure. And if you make it, post a photo in the comments.
1 pound broccoli florets, cut into bite-sized pieces
1/4 cup minced red onion
1 ounce almonds, roughly chopped
1 cup mayonnaise
2 teaspoons hot sauce (or more to taste)
1 teaspoon sea salt
2 tablespoons apple cider vinegar
Place the broccoli, onion and almonds into a large bowl.
In a small bowl, combine the mayonnaise, hot sauce, salt and vinegar and mix well to create the dressing. Pour the dressing over the contents of the large bowl and stir until the broccoli is evenly coated with the dressing.
For best flavor, refrigerate 4 hours or more before serving.
Serves: 8
Nutrition info: 240 calories, 6 g carbs, 2 g fiber, 24 g fat, 2.7 g protein, 86% of vitamin C
Jul 21, 2015 | Gluten Free, Healthy Eating on a Budget, Keto, Low-Carb, Recipes
When I was a kid, one of my favorite dishes my mom would often make was tuna noodle casserole. It consisted of noodles, canned tuna, and a couple of cans of cream of mushroom soup. It was creamy and salty and truly comfort food.
This keto-friendly recipe, packed with nutrient-dense veggies, was inspired by this recipe by Catherine Jarret on Butter + Brie that matched ingredients I had on hand. I tweaked it a bit and it turned out to remind me of that childhood favorite.
Cheesy Tuna, Broccoli and Cauliflower Casserole
Ingredients
6 ounces (168 g) cream cheese
1/2 cup mayonnaise
1 cup grated Parmesan cheese
1/4 cup heavy cream
3/4 teaspoon sea salt
1 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
4 cups (300 g) broccoli florets
3 cups (300 g) cauliflower florets
4 cans tuna, packed in water, drained
2 cups (112 g) shredded cheddar cheese
2 slices thick-cut bacon, chopped
Directions
- Preheat oven to 350 degrees F.
- In a small bowl, mix the cream cheese, mayo, Parmesan, cream, salt, pepper, garlic powder, and onion powder together.
- In a large bowl, combine the broccoli, cauliflower, and tuna. Pour in the cream sauce and stir well to combine.
- Pour the mixture into a 9 x 13 inch baking dish. Place into preheated oven and bake for 30 minutes, or until heated through and bubbly on the sides and the broccoli is tender (pierce with a fork to test).
- Remove from oven and set broiler to high. Sprinkle the cheddar on top of the casserole and top with bacon. Return to oven for 2 – 3 minutes, until the cheese is melted and bubbly. Remove from oven and let cool slightly before servings.
Time: 40 – 45 minutes
Servings: 8
Nutrition info per serving: 388 calories, 24 g protein, 30 g fat, 7 g carbs, 2 g fiber, 5 net carbs.
Rich sources of (select RDA info): B12 31%, Niacin 32%, vit C 86%, vit K 64%, calcium 32%, selenium 72%
