I’m launching a 90 Day Keto Challenge in January 2016. Would you like to join me? It includes weekly webinars, meal plans and shopping list, a workbook, and private online support group. For more info, click here.
I’ve been playing around with Nature’s Way’s new flavored liquid coconut oils and created this Caesar dressing from their garlic flavored one. Typically, Caesar dressing calls for up to 6 cloves of garlic, which is a lot of carbs. By using this garlic flavored oil, you can avoid all the carbs while still getting that super garlicky flavor. Don’t let the anchovy paste scare you. It is used as the salty, umami component, so it should not taste fishy, only delicious.
Baby Greens, Lowest Carb Caesar Dressing, and Sardines
Nature’s Way Always Liquid Coconut Premium Oil Savory Garlic flavor
I’m launching my next 90 Day Keto Challenge very soon. Would you like to join me? It includes weekly webinars, meal plans and shopping list, a workbook, and private online support group. Everything you need to start (or restart) your keto diet. For more info, click here.
This chocolate pie is low carb, high fat, sugar free, gluten free, dairy free, and vegetarian, too. It packs a whopping 477 mg of potassium per slice and is a play on a raw vegan avocado chocolate pie, but to amp up the fat, I’ve added cocoa butter. This makes it really rich, plus as it cools, it has a very firm yet creamy texture. I made this pie originally for Thanksgiving 2015 while my son and I were doing a month of dairy free keto. It turned out so well that he asked me to recreate it for the holiday party at one of the restaurants he works at.
Grease a 9 inch pie plate with coconut oil. In a food processor fitted with an S blade, combine the coconut oil, eggs, coconut and hazelnut flour. Pulse until dough comes together in a ball. Place dough into the pie plate. Using your fingers, press and spread out evenly in pie place. Bake for 15 – 20 minutes, or until lightly brown. Let cool.
Clean out the food processor and begin preparing the chocolate pie filling. Remove skin and pits from avocados and discard. Put avocado, cocoa powder, salt, vanilla, and Swerve into the processor bowl. Turn processor on low and slowly pour melted cocoa butter in and mix until smooth and combined. Stop blade and scrape down sides if needed and blend further.
Pour chocolate pie filling into cooled pie crust and spread out evenly. Place pie in the refrigerator and cool completely, about 2 – 4 hours, before serving.
Cooks Notes: You could top this pie with whipped heavy cream (as pictured), or in keeping with dairy free, make a coconut whipped topping, or simply eat it like it is. Another addition I suggest is 1 – 2 tablespoons of greens powder mixed into the pie filling.
Yield: 8 servings
Macronutrient Information: 465 calories, 4 g net carbs (14 g carbs, 10 g fiber), 46 g fat, 5.5 g protein
RDA Information: riboflavin 10%, B6 12%, folate 18%, vitamin C 11%, vitamin K 25%, copper 16%, iron 13%, magnesium 12%, manganese 16%, potassium 13%
This keto-friendly side dish is made with bok choy, a relative in the same family as broccoli and cauliflower. The base looks similar to broad, white celery, while the tops fan out into dark leafy greens, that remind me of collard greens. Since the bottom needs a bit more time to cook than the tops, this recipe has you cook the bok choy in stages:
First cook the white parts
…then add the leafy green parts
Let the greens wilt a bit
The final dish. Sweet and Sour Bok Choy
2 strips of thick-cut bacon
1 large head of bok choy, trimmed and rinsed, cut into 2 inch chunks
3 tablespoons of tamari (wheat free soy sauce)
1 tablespoon sriracha
1 tablespoon sesame oil
3 tablespoons rice wine vinegar
2 cloves of garlic, minced
1 tablespoon of freshly grated raw ginger
2 tablespoons of Swerve, confectioners style
6 tablespoons coconut oil
Heat a large skillet over medium heat. Roughly chop the bacon into 1 inch pieces. Add to the heated skillet and cook, stirring occasionally, until crispy. Remove bacon from the pan with a slotted spoon and drain on a plate lined with paper towels.
Place the white end pieces of the bok choy into the bacon grease in the already heated skillet. Cook, stirring occasionally, for about 4 – 5 minutes, until the pieces start to brown a bit on the ends.
While the white ends cook, combine tamari, sriracha, sesame oil, vinegar, garlic, ginger, and Swerve and a blender and blend until smooth. (Sometimes Swerve can clump together if you try to mix it with a fork, which is why I recommend a quick whirl in the blender.)
Add the green parts of the bok choy now to the skillet, on top of the white parts. Gently stir. Pour the tamari mixture over the bok choy and cook for 2 – 3 more minutes, until the greens are slightly wilted. Add the bacon and stir. Dish into 6 portions, topping each serving with 1 tablespoon of coconut oil. Serve immediately.
Yield: 6 servings
Nutrition info per serving: 184 calories, 3.9 g carbs, 1.1 g fiber, 18 g fat, 4 g protein
RDA info: B6 12%, folate 16%, vitamin A 86%, vitamin C 78%, vitamin K 55%, calcium 10%,
This recipe came about when I was trying to create the perfect salad dressing to go on top of a Pepperoni Pizza Salad. This turned out delicious. It would also be great on a caprese salad, or a marinade for grilled veggies.
Tomato Basil Vinaigrette
1 cup olive oil
1/4 cup red wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon sea salt
1 teaspoon Italian seasoning
1/4 teaspoon garlic powder
1 cup basil leaves
3 tablespoons tomato paste
1/4 teaspoon Swerve (erythritol)
1/4 teaspoon red chili flakes (optional)
In a food processor, add 1/2 cup olive oil, vinegar, mustard, sea salt, Italian seasoning, garlic powder, basil leaves, tomato paste, Swerve, and chili flakes. Pulse until pureed. Turn the processor on low and slowly add the remainder of the oil.
The flavor improves the longer it sits.
Yield: about 1 1/2 cups, 12 servings at 2 tablespoons each serving
Nutrition info per serving: 166 calories, 1 g carb, 18 g fat, 0.3 g protein
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.
Nutrition info: 240 calories, 6 g carbs, 2 g fiber, 24 g fat, 2.7 g protein, 86% of vitamin C
Tandoori masala is a blend of spices used in Indian recipes such as tandoori chicken, butter chicken and tikka masala. Like a curry powder, tandoori masala can have variable ingredients. It has an intense, pungent flavor that goes well with all kinds of meat. This blend is anti-inflammatory, anti-bacterial and anti-viral and can help stabilize blood sugar.
2 tablespoons ground coriander
1 ½ tablespoons ground cumin
1 teaspoon ground fenugreek
1 teaspoon ground cinnamon
1 teaspoon ground black pepper
1 teaspoon ground cardamom
1 teaspoon garlic powder
1 teaspoon ground ginger
1 teaspoon ground cloves
1 teaspoon mace
½ teaspoon ground nutmeg
Combine all in a small bowl and mix to combine. Store in an airtight spice container.
Prep time: 3 minutes
Yield: makes 1/3 cup
Copyright 2013, C. Freeman, www.HypnoticNutrition.com