(Sugar Free) The Best Barbeque Sauce Keto WOE

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It's that time again...  time to BBQ!  Oh yea!

BUT WAIT!  

I'm doing the Keto WOE...  where can I find sugar free, low carb, BBQ sauce?

Don't despair, you have landed on that page that display...  The Worlds Best Barbeque Sauce

makes 2 cups

Ingredients

1 Tbsp butter or coconut oil
1 cup sweet onion, diced small
1 Tbsp soy sauce
4 cloves of garlic, minced
1 tsp cumin
1 tsp dry mustard powder
1 tsp oregano
1 tsp basil
1 Tbsp chili powder
1 can (6 oz) tomato paste
1 1/2 cups homemade chicken stock (or beef or vegetable)
2 Tbsp apple cider vinegar
1 tsp stevia powder
1 tsp liquid smoke

Directions

Heat butter/oil in sauce pan and sauté onion for 3-4 minutes until translucent. 

Add all remaining ingredients and bring to a boil. 

You can serve it just like this, or you can boil it down to thicken it a bit. 

I turn down the heat, cover the pan and let it simmer for 20 minutes or so. I also find the longer cooking time melds the flavors, and it turns out even more delicious.

This recipe can be added to.  Make is your own.  Tell me how you tweaked it.

Comments and suggestions are ALWAYS welcome.

No Fail Homemade Mayonnaise Recipe Keto WOE

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Homemade mayonnaise is such a treat. It’s very simple to make, too. I found this recipe and it doesn't have any sugar that is added to other recipes.  Perfect for our Keto WOE.

Makes approximately 1 cup

Ingredients

1 large egg at room temperature
1 tablespoon Dijon mustard
1 tablespoon red or white wine vinegar
1/4 teaspoon kosher salt, or more to taste
1 cup neutral flavored oil, avacado, grapeseed, safflower or canola are best.  Or mix your oil 1/2 and 1/2 with olive oil.
1 teaspoon fresh lemon juice, optional

Directions

Add egg, mustard, vinegar, and salt to the bowl of a food processor and process for 20 seconds. 

Scrape the sides and bottom of the bowl, turn the food processor on then begin to add the oil in tiny drops until about 1/4 of the oil has been added. 

It’s at this point that you should notice the mixture is beginning to thicken and emulsify. Once this happens, you don't have to worry about how slowly the oil is added. Add the remaining oil in a very thin stream.

Once all of the oil has been added, scrape the bottom and sides of the bowl and process for an extra 10 seconds. Taste mayonnaise for seasoning then add salt, lemon juice or extra vinegar to taste.

Tips from the pros

Room temperature ingredients are best when making mayonnaise at home. If you’re not able to wait for the egg to come to room temperature, submerge it in lukewarm (not hot) water for a couple of minutes. 

If you have a large food processor, consider using the smaller bowl attachment that came with your processor so the bowl is not too large for the amount of mayonnaise this recipe makes.

Comments and suggestions are ALWAYS welcome

Other 90 second Keto Bread using Coconut Flour

Kristina Steinbring is a participant of the 90 Day Low Carb Challenge group on Facebook.

She shared her recipe for the 90 second Keto Bread.  Vice using Almond Flour, which is kind of expensive, she used Coconut Flour.

Ingredients

1 tablespoon Coconut Flour
1 tablespoon Butter
1/2 teaspoon Baking Powder
1 Egg

Directions

Mix all the ingredients in a mug (or bowl)

Microwave the mug for 90 seconds (if mixed in a shallow bowl then you can make a 2 sliced sandwich)  

Comments and suggestions are ALWAYS welcome.

Bacon wrapped club the Keto WOE

April Wills-Harris shared this recipe on the 90 Day Low Carb Challenge Facebook site.

I asked her how she made this and she was gracious enough to give me her recipe.

Ingredients

8 to 10 slices of bacon
2 tablespoons of Mayo (Not Miracle Whip)
Shredded lettuce
Sliced tomatoe
Few slices of red onion
Few slices of cheddar
Few slices of Deli Turkey
1/4 sliced avocado

Directions

I took 8-10 pieces of bacon and weaved them together to form 1 square bacon "wrap" bake on cookie sheet in oven till a little crispy but still able to bend. Then let cool, slather with mayo, then shredded lettuce, 1/4 sliced avocado, 1/2 sliced Roma tomato, a few red onion slices, a few slices of cheddar, deli turkey. Then roll it like you would a burrito, slice in half and devour it ..

I want to thank April for sharing.

Comments and suggestions are ALWAYS welcome.

Cream Cheese Pancakes using the Keto WOE

It seems like everyone is talking about making pancakes for breakfast.  I have looked at a lot of posted recipes out there, but this one seems to catch my eye and looks the easiest to make.

Ingredients

2 oz Cream Cheese
2 Large Eggs
1/2 tsp Baking Powder
1/2 tsp Cinnamon
1 Packet of Stevia
1/2 tsp Vanilla Extract

Directions

Combine all ingredients and wisk together

Or you can used a blender on medium/high until smooth

Pour like regular batter into a preheated and greased pan - medium temperature

Flip when sides are firm and bubbles appear evenly throughout.

Top with butter and sugar free syrup

Comments and suggestions are ALWAYS welcome

Cauliflower Fried Rice the Keto WOE

Do you miss rice?  I know that I do.  But with this recipe, I don't miss fried rice any longer.  YIPPEE!

Ingredients

1 medium head cauliflower
1 large egg
2 Tablespoons cooking oil, divided
1/2 medium onion, chopped
2 cloves garlic, minced
1/2 cup diced frozen carrots
1/2 cup frozen peas
2 Tablespoons soy sauce
1/2 teaspoon sesame oil
fresh cracked black pepper to taste
2 green onions, diced

Directions

Mince cauliflower into very small crumbled pieces, resembling the size of rice or larger because the cauliflower will shrink as it cooks. You can use a food processor to get this texture, but be careful to not process the cauliflower too much or it will become mushy. We prefer to hand mince everything to get the small texture, so it still remains firm when cooked. 

Heat large skillet on medium high heat. Add olive oil, then add onion and garlic. Cook until soft and translucent.

Add cauliflower and sauté until tender, but not mushy soft. 

Add the peas and carrots and stir until combined.  (I didn't have frozen peas or carrots, so I used a can of peas and shredded 2 carrots)

Add the beaten egg, soy sauce, sesame oil and black pepper. Stir until the egg coats all of the cauliflower and becomes cooked.

If needed, add additional kosher salt to taste. Add green onions and stir until everything is combined.

Serve warm.

For the protein I made pan fried haddock.  I used the same "breading" that I did for the Coconut Oven Fried Chicken.  To get the "breading" recipe, click "HERE".

The haddock went from a bowl, to the breading to the skillet.  Fried with butter.  WOW, everything tastes so much better when fried in a cast iron pan.

Supper is served... Keto Way Of Eating

I did a video of my making this Cauliflower Fried Rice.  Hope you enjoy it.

Comments and suggestions are ALWAYS welcome.

Keto Hamburger Buns

Who says that you can't have your cake and eat it too.  Now you can have hamburgers without the guilt.

Ingredients (makes 10 buns):

Dry ingredients:

1 ½ cup almond flour
⅔ cup psyllium husks
½ cup coconut flour
½ cup flaxmeal
2 tsp garlic powder
2 tsp onion powder
2 tsp cream of tartar
1 tsp baking soda
1 tsp salt
5 tbsp sesame seeds

Wet ingredients:

6 large egg whites
2 large eggs
2 cups boiling water

Directions

Preheat the oven to 350 F.

Do not use whole psyllium husks - if you cannot find psyllium husk powder, use a blender or coffee grinder and process until fine.

Mix all the dry ingredients apart from the sesame seeds in a bowl (almond flour, coconut flour, ground flaxseed, psyllium powder, garlic and onion powder, baking soda, cream of tartar and salt).

Add the egg whites and eggs and process well using a mixer until the dough is thick. Add boiling water and mix until well combined.

The reason you shouldn't use only whole eggs is that the buns wouldn't rise with so many egg yolks in. 

Using a spoon, make the buns and place them on a cookie sheet lined with parchment paper. They will grow in size, so make sure to leave some space between them. 6 Buns per cookie sheet.

Top each of the buns with sesame seeds (or any other seeds) and press them into the dough, so they don't fall out. Place in the oven and cook for 45-50 minutes.

Remove from the oven, let the tray cool down and place the buns on a rack to cool down to room temperature. Store them at room temperature if you plan to use them in the next couple of days or store in the freezer for future use.

Top with butter or cream cheese, burger meat or any topping you like. Enjoy!

Tips:
If making a loaf instead of buns, bake for 75 minutes! Do not use a silicon loaf pan - use a metallic one instead.

Psyllium absorbs lots of water.  When baking with psyllium, you must remember to drink enough water throughout the day to prevent constipation!

Do not leave the batter outside the oven for too long. Place in the oven as soon as you form the buns.

If the buns change color to slight purple, it's due to the psyllium husk powder. Although they may not look appetising, they are perfectly fine.

Comments and suggestions are ALWAYS welcome.

Keto Breakfast Egg Muffins

Make these any time of the day.  Break all the rules and have them for supper!

Ingredients

1 lb ground pork sausage
6 large eggs
1 cup egg whites
½ red pepper, diced
3 tablespoons minced onion
1 cup cheddar cheese
½ cup mozzarella cheese

Directions

Preheat oven to 350 degrees.

Brown sausage over medium high until no pink remains.

Spray a muffin tin with cooking spray. Divide the red pepper, onion, cooked sausage and cheeses over 12 wells.

In a large bowl combine eggs, egg whites and salt & pepper to taste. Pour egg mixture over the sausage in each well.

Bake 22-25 minutes or until set.

Remove from cups and serve warm or let cool completely and refrigerate or freeze.

To reheat from refrigerated, microwave about 30 seconds. To reheat from frozen, microwave 45-60 seconds.

Comments and suggestions are ALWAYS welcome

Egg Rolls in a Bowl using the Keto WOE

Doesn't this recipe look amazing?  I like egg rolls, but was never really a fan of the "shell".  Most times it took a samurai sword to cut though that shell.  Now, without the shell, you have access to the best part!

Ingredients

1 pound ground pork sausage
6 cups coleslaw mix or shredded cabbage
4 cloves garlic, minced
1 tablespoon ginger, minced
1 tablespoon soy sauce
1/4 cup chopped green onions
1 tablespoon sesame oil

Directions

Heat a large skillet over medium heat. 

Add the sausage and cook, stirring often to crumble, until cooked through. Do not drain.

Add the coleslaw mix, garlic, ginger, and soy sauce to the skillet with the sausage. Cook for 3-4 minutes or until cabbage has softened a bit.

Remove from the heat and top with the green onions and drizzle with sesame oil.

Comments and suggestions are ALWAYS welcome.

Cheesy Cauliflower Bread doing the Keto WOE

Tonya seen this recipe and we knew, we had to try this.

Ingredients

1 large head cauliflower
2 large eggs
2 cloves garlic, minced
1/2 teaspoon oregano
3 cups shredded mozzarella, divided
1/2 cup grated Parmesan
Salt & Pepper to taste
Pinch of crushed red pepper flakes
2 teaspoons Freshly Chopped Parsley
Salsa, for dipping

Directions

Preheat oven to 425º and line a baking sheet with parchment. 

On a box grater or in a food processor, grate cauliflower.

Transfer cauliflower to a large bowl with eggs, garlic, oregano, 1 cup mozzarella, Parmesan, and season with salt and pepper. Stir until completely combined.

Transfer dough to prepared baking sheet and pat into a crust. 

Bake until golden (this will dry out the "dough") 25 minutes.

Sprinkle with remaining mozzarella, crushed red pepper flakes, and parsley and bake until cheese is melted, 5 to 10 minutes more.

Slice and serve.

Comments and suggestions are ALWAYS welcome.

Fried Beef Coleslaw using the Keto WOE

My sister-in-law found this recipe.  This is pretty much how you would make an egg role filler.  Only this recipe uses beef vice ground pork.

Ingredients

2 cloves garlic
2 tbsp olive oil
1 lb ground beef
10 oz. cole slaw salad mix
1 tbsp sriracha
2 tbsp soy sauce
1 tsp vinegar
1/4 tsp black pepper
1/2 tsp salt
1 tsp sesame seeds
1 stalk green onion

Directions

Start by heating your olive oil in a large wok and crushing 2 garlic cloves into it. Cook until fragrant.

Add in a pound of ground beef and break up with a wooden spoon.

Once your ground beef is browned, about 5-10 minutes, add in your cole slaw salad mix and toss to combine.

Add in sriracha, soy sauce and vinegar and toss. Let this cook for about 5 minutes for the cole slaw mix to wilt.

Season with salt, pepper and sesame seeds. Serve with a sprinkle of green onion and enjoy!

Comments and suggestions are ALWAYS welcome.

Fathead Pizza crust for the Keto WOE

I really thought that I was never going to have pizza again.

Then I found this recipe.

Winner winner chicken dinner!

Ingredients

1 3/4 cups shredded mozzarella (shred your own, store bought has potatoe flour on it)
3/4 cup almond flour
2 tbsp cream cheese
1 egg
pinch salt to taste
½ tsp dried rosemary/ garlic or other flavourings optional
Your choice of toppings such as pepperoni peppers, cherry tomatoes, olives, ground/mince beef, mushrooms, herbs etc

Directions

Mix the shredded mozzarella and almond flour in a microwaveable bowl. Add the cream cheese. Microwave for 1 minute.

Stir the mixture once again and microwave for another 30 seconds.

Add the egg, salt, rosemary and any other flavorings, mix gently.

Place in between 2 pieces of parchment paper and roll into a circular pizza shape. 

Remove the top parchment paper. (If the mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften again but not too long or you will cook the egg)  Make fork holes all over the pizza base to ensure it cooks evenly.

Slide the parchment paper with the pizza base, on a cookie tray or pizza stone, and bake at 425 F for 15 minutes, or until brown.

Once cooked, remove from the oven and add all the toppings you like. 

Make sure any meat is already cooked as this time it goes back into the oven just to heat up the toppings and melt the cheese. Bake again at 425 F for 5 minutes.

Comments and suggestions are ALWAYS welcome.

Coconut Flour Chicken Keto WOE

I needed to find a breading mixture that will replace bread.  By George I think this is it!  

When ever Tonya and I try a recipe, we will be honest with each other.  

If it is something that we would like again, we say "This is a repeater recipe".  If it is something that we don't like, you would say "You don't need to make this recipe again", meaning, up to and including, this is crap.

Ingredients

1/4 cup coconut flour
2 tablespoons grated Parmesan optional
1/2 teaspoon kosher or natural sea salt
1/2 teaspoon ground cumin
1/2 teaspoon ground smoked paprika
1/2 teaspoon garlic powder optional
1/2 teaspoon onion powder optional
1/2 teaspoon black or white pepper
1 pound chicken
1/4 cup olive oil

Directions

On plate or shallow container, mix coconut flour, Parmesan and spices with a fork.

Pour olive oil in small container. Drench each piece of chicken in olive oil then gently press each chicken tenderloin in coconut flour mixture.

Ensure each piece of chicken is completely covered with coating then place on a rack inside shallow baking pan.

Bake at 400°F for 15 minutes then flip each piece of chicken.

Continue baking for an additional 15 minutes. 

To brown the outside, place tenders about 6-inches from top broiler on high and broil each side for about 1 minute. (You'll need to flip the chicken again to brown each side using the broiler)

In the picture (Above), you can see that I added some steamed cauliflower and my Keto Cheese Sauce.  Steaming cauliflower will be another day.  But to see the Keto Cheese Sauce, click HERE to get that recipe.

Comments and suggestions are ALWAYS welcome.

Steak and Egg Breakfast the Keto WOE

Another recipe where the name pretty much says what the ingredients are.

The steak was actually a roast that I cut into THICK steaks.  I mean they were too thick.  Even by Texas standards of cutting a thick steak.  Next time, the steak will be cut thinner and I will have MORE steaks.

Ingredients

4 eggs
1/4 cup of Almond Milk
1 tsp of vanilla
2 steaks

Directions

Get out your cast iron ladies and gentlemen, and heat that up.

To cook your steak, see my other entry on how to cook a steak in a cast iron skillet.  Click HERE to see that link.

This morning, I cooked up 4 steaks.  Going to have some left over steak for this upcoming week.

I used my Magic Bullet to blend the eggs, almond milk and vanilla together.  You could use a bowl and whisk too.  Or a fork to replace the whisk, or you could just make your eggs the way that YOU like them.

Plate that up and you got your self a BIGGIE BREAKFAST there.

Comments and suggestions are ALWAYS welcome.

Ham, Cheese Sauce & Spaghetti Squash the Keto WOE

The recipe is pretty much the title.  

Boy oh boy, was this ever filling.  I would recommend having a smaller helping and go back for seconds if you feel you didn't have enough.

Ingredients

3 cups Cube Ham
Cheese Sauce
1 Spaghetti Squash

Directions

Put your cubed ham into an oven safe dish.

Create the cheese sauce.  Click HERE for the link to the cheese sauce recipe.

Add the cheese sauce, in it's entirety to the cubed ham.  Mix that up.

Add your shredded spaghetti squash to the oven safe dish and mix it all up.

Cover and heat at 300 F for about 30 minutes.

Comments and suggestions are ALWAYS welcome.

Nordic “Stone Age” Bread the Keto WOE

I ran across this recipe and knew it's going to be a hit.  At break time when you are looking for a little "cheat" to get you to the next meal.  This is it!  Dense with so many nuts.  YUMMY!

Ingredients

1 cup raw almonds
1 cup raw walnuts
1 cup whole flax seeds
1 cup raw sunflower seeds
1 cup raw pumpkin seeds
1 cup sesame seeds
5 eggs
1 ½ teaspoons sea salt

Stuff you will need

2 mixing bowls
Bread pan
Spatula
Fork or whisk

Directions

Preheat your oven to 350 degrees Fahrenheit. 

In a large mixing bowl, combine all the dry ingredients.  Mix thoroughly with a spatula or spoon.

In your other mixing bowl, whisk the eggs, just like you were doing scrambled eggs.  

Add this to the dry ingredients and mix it all together.

Line a loaf pan with parchment paper, or if you are lucky enough, you have a silicone bread pan and you don't need to do anything to it.

Pour your mixture into the bread pan, and level out the top with your spatula or spoon.

Bake at 350 degrees Fahrenheit for 1 hour. Note that this is a very dense bread that won’t leaven. When finished baking, the loaf should sound hollow when tapped.

Substitutions are great.  Hate walnuts but love cashews?  Let me know how your loaf turned out!

Carb counter

1 cup raw almonds 28.23 g
1 cup raw walnuts 11.97 g
1 cup whole flax seeds 53.09 g
1 cup raw sunflower seeds 27.00 g
1 cup raw pumpkin seeds 28.98 g
1 cup sesame seeds 23.16 g
5 eggs 0.24 grams each x 5 = 1.2 grams

Total carbs 173.63 g

Loaf cut into 10 slices
1 piece is 1/2 of a slice
20 pieces per loaf
1 piece = 8.63 carbs

See this site to count your carbs: http://www.carb-counter.net/search.aspx

Comments and suggestions are ALWAYS welcome!

Oopsie Rolls the Keto WOE

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I ran across this recipe in my hunt for bread that we can make while on the Keto WOE. 

I started my adventure on the 1st of February 2017.  I weighed 400.0 pounds.  (Couldn't have planned that if I wanted to) and as of the 8th, I am down 6 pounds. 

Ingredients

3 large eggs
3 oz cream cheese
1/8 tsp cream of tartar
1/8 tsp salt

Directions

Preheat oven to 300°F.

Begin by separating the eggs from the egg yolks. Set both in different mixing bowls.

With an electric hand mixer, start beating the egg whites until super bubbly.

Add in cream of tartar and beat until stiff peaks form.

In the egg yolk bowl, add in 3 oz. of cream cheese which has been cubed for easier beating and some salt.

Beat until the egg yolks are pale yellow and doubled in size.

Now fold the egg whites into the cream cheese mixture. Don't use the electric hand mixer here, just gently fold together.

Onto a cookie sheet lined with parchment paper, spray some oil to grease and dollop your oopsie roll batter on. You can make them as big as you like, we decided on English muffin sized dollops.

Bake for about 30-40 minutes. The tops of the oopsie rolls should be golden and firm. Let them cool on a wire rack and enjoy.

Insert final video here

Comments and suggestions are ALWAYS welcome.