Blog — keto RSS



Turkey-Stuffed Delicata Squash

Serve up all the Thanksgiving flavors with this quick and delicious weeknight meal! Makes 4 servingsIngredients 2 (1-pound) delicata squash, sliced lengthwise and seeded 4 tablespoons olive oil Pink Himalayan salt and freshly ground black pepper 1 cup chopped onion 1 cup chopped celery 2 garlic cloves, minced 1 cup chopped mushrooms 1 pound ground turkey 1 tablespoon organic garlic salt ½ teaspoon smoked paprika 1 teaspoon ground cumin 1 cup chopped kale leaves 2 tablespoons tahini 2 tablespoons minced fresh chives Directions1.     Preheat the oven to 425°F2.     Rub the squash halves with 2 tablespoons of olive oil and season the insides with salt and pepper. Set them cut-side up in a baking dish or rimmed baking sheet and roast...

Continue reading



Herby Cauliflower Mash

This recipe is by far the most delicious cauliflower mash recipe and it’s so easy! The Kerrygold herb butter streamlines the process without sacrificing quality and it’s great for any lifestyle. You can make this recipe ketogenic if you only use the cauliflower, low carb with the inclusion of parsnip, or offer a well-rounded macronutrient profile and thick consistency with a small serving of potato. The most common mistake people make with cauliflower mash is adding liquid. Steamed or boiled cauliflower retains enough liquid for blending, all you need to add is an emulsifying fat to develop creaminess. If you like a thicker consistency a little parsnip or a potato will add the body you're looking for. Ingredients 1 head...

Continue reading



Protein Pumpkin Muffins

These pumpkin muffins will have little to no effect on your blood glucose!* My glucose only went up 3mg/dl with two muffins!! 2 scoops of BWBK protein (2 vanilla scoops or 1 vanilla and 1 unflavored scoop for a less sweet alternative) 3 eggs 1 cup of pumpkin 3/4 cup of almond flour 1 tbsp vanilla 1 tbsp pumpkin pie spice 1/2 tsp of baking soda 1/2 tp salt Add all the ingredients to a bowl, whisk together and pour into a greased muffin tin. Bake at 350 for 20-25 minutes.

Continue reading



Coconut Cauliflower Rice with Sweet Coconut Chicken and Broccoli

Serves 2 4 cups of cauliflower rice 2 Tbsp coconut oil 2 Tbsp coconut milk or coconut crème 1 rotisserie chicken or 2 baked chicken breasts, shredded 2 cups broccoli florets 2 Tbsp chopped green chives 2 Tbsp sesame seeds 4 Tbsp coconut aminos 2 Tbsp melted ghee For the bowl:In a large sauté pan, blanch broccoli in water for 4-6 minutes until fork tender. Drain and set aside. In same large sauté pan, add coconut oil, coconut milk (or crème) and cauliflower. Stir-fry on medium heat until cauliflower is done to your liking, 4-6 minutes. Either: Add broccoli and shredded chicken to the pan and stir to incorporate and warm or Add cauliflower to bottom of bowl and top...

Continue reading



Fab Four Fish Pockets

If you tend to stay away from preparing seafood, start with this easy-to-make recipe. Makes 2 servings 4 to 6 ounces fish of choice (salmon, halibut, sole) 1 to 2 cups chopped vegetables of choice (zucchini, summer squash, asparagus, Broccolini) 1 tablespoon aromatic of choice (garlic, onion, shallot, chives) 1 tablespoon minced fresh or dried herb of choice (parsley, thyme, sage, herbes de Provence, cilantro) 1 tablespoon fat of choice (olive oil, melted coconut oil, melted butter) 1.     Preheat the oven to 350°F. 2.     On a large piece of parchment paper, layer the fish, vegetables, aromatic, and herbs. Drizzle with the fat. 3.     Fold or crimp the parchment paper into a sealed pocket. Bake for 20 minutes, or until the...

Continue reading


x