Shrimp & Sausage Cast Iron Skillet Keto WOE

This is a lot like your Cajun Jambalaya.  Only this time, we are doing it so that it follows the Keto Way Of Eating!

Ingredients

1 lb of medium or large shrimp
6 oz of pre-cooked smoked sausage, chopped
1 diced red bell pepper
1 diced green bell pepper
1 medium yellow onion, diced
1/4 cup chicken stock
1 zucchini, chopped
2 garlic cloves, diced
Salt & pepper to taste
Pinch of red pepper flakes
2 tsp Cajun Seasonings
Olive oil or coconut oil
Optional garnish: chopped parsley

Directions

Heat a large skillet over medium-high heat with some olive oil or coconut oil

Season shrimp with Cajun Seasonings

Cook shrimp about 3-4 minutes until opaque – remove and set aside

Cook onions and bell peppers in skillet with 2 Tbsp of olive oil or coconut oil for about 2 minutes

Add sausage and zucchini to the skillet, cook another 2 minutes

Put cooked shrimp back into skillet along with the garlic, and cook everything for about 1 minute

Pour chicken stock into pan and mix through to moisten everything

Add salt, ground pepper, and red pepper flakes to taste

Remove from heat, garnish with parsley and serve hot

Comments and suggestions are ALWAYS welcome!

Chocolate Mousse Keto WOE

Ever get those chocolate cravings and you know your going to cheat.  But your torn.  Cheating will take you out of Ketosis.

This recipe will not take you out of Ketosis.

Took about 10 minutes to make this.  Perhaps I should have taken 11 minutes, as you can see I didn't incorporate ALL the cream cheese into the Chocolate Mousse.

Ingredients

2 oz butter
2 oz cream cheese
1/3 cup whipping cream
1 tbsp cocao powder
1 tbsp stevia

Directions

Soften butter and comine with the sweetner, mixing until completely blended

Add cream cheese and blend until smooth

Add cocoa powder, blend till completely mixed

Add whipping cream gradually, mixing well

Spoon into small glasses and chill for 30 minutes (if you can wait that long)

Total Recipe:
Calories = 1010
Fat = 110 grams
Net Carbs = 4.5 grams
Proteins = 7 grams

Per serving (Makes 3 servings):
Calories = 335
Fat = 37 grams
Net Carbs = 1.5 grams

Proteins = 2 grams

Comments and suggestions are ALWAYS welcome.

Bacon & Cheeseburger Pie Keto WOE

Well I can't say that I made this, cause I didn't.  But Tonya sure did and it was GREAT!  

Marvelous Nom-noms here!

Ingredients

10 ounces bacon
2 cups ground beef 
Salt Pepper and Paprika to taste
2 cups shredded mozzarella 
sliced onion mushroom and bell peppers
3 tablespoons home made sugar free BBQ sauce

Directions

Preheat the oven to 400 F. 

Lay the bacon slices in a 10-inch cast iron skillet or a pie pan. 

The strips have to cover the entire bottom of the pan, and they have to hang out over the side of the dish. 

Put the ground beef into the pie pan and extend it with your hands. 

Sprinkle the salt, the pepper and the paprika powder. 

Add the shredded mozzarella to cover the ground beef. 

Top it with the onions, mushrooms and bell pepper slices. 

One by one, roll the bacon slices to the middle of the pie pan. 

Top the bacon with the home made sugar free BBQ Sauce with a silicone brush, over the Bacon & Cheeseburger pie. 

Bake it for 45 minutes. Serve it warm!

The home made sugar free BBQ Sauce, click HERE.

While it's cooking, you may want to use a turkey baster and remove the grease as it builds up.

Tonya also put some chili spices in the hamburger to "punch it up" a bit.  NEVER completely follow my recipes, they are only a guideline for you to follow.  

Comments and suggestions are ALWAYS welcome!

Coleslaw Dressing the Keto WOE

If your having ribs, or anything else that you need coleslaw for, this is the recipe your looking for!

Ingredients

1/3 Cup Mayonnaise
1 Tbsp. Lemon Juice
1 tsp. Dijon Mustard
1/4 tsp. Garlic Powder
1/4 tsp. Onion Powder
1/4 tsp. Pepper
1/8 tsp. Paprika
Pinch Salt

Directions

Put everything into a Magic Bullet or use a bowl with an immersion blender.  Blend till creamy.

Or, you can whisk this in a small bowl till it is all mixed.

Comments and suggestions are ALWAYS welcome.

Rib Rub the Keto WOE

With BBQ season quickly coming up, we need to have a recipe that will not take us out of Ketosis.

This rib rub, combined with my Keto BBQ Sauce, will be a BIG winner.

Ingredients

2 tablespoons Truvia (Stevia)
1 tablespoon coarse ground black pepper
1 tablespoon paprika
1 teaspoons coarse salt
1 teaspoon dry mustard
1 teaspoon garlic powder
1 teaspoon onion powder
1⁄2 teaspoon cayenne pepper

Directions

Blend all the ingredients together.

Remove the white skin from your ribs.  You can make a whole rack of ribs, or cut them down into smaller portions.

Preheat your oven to 250 F.

Line a cookie sheet with parchment paper.  Liberally rub this rub all over the ribs.

Put the ribs into the oven for 3 hours.

Create little tin foil "boats", insert the rib and cover with BBQ Sauce.  Close up the "boat" and put back into the oven for 2 more hours.

Open up the "boat" so that the BBQ Sauce can thicken and caramelize to the ribs.  Back into the oven for 1 more hour.

3 - 2 - 1 - RIBS!

Serve with coleslaw on the side.  YUMMY!

Comments and suggestions are ALWAYS welcome.

Slow Cooker Jambalaya Keto WOE

For those Cajun's out there, this is a fantastic recipe.

Ingredients

2 cups chopped cooked sausage
1 cup chopped celery
1 cup chopped green bell pepper
1 cup chopped white or yellow onion
1 (28-ounce) can diced tomatoes, with juice
2 cloves minced garlic
½ teaspoon Tobasco hot sauce
1 tablespoon cumin
½ teaspoon kosher salt
¼ teaspoon black pepper
1 pound medium-sized peeled and deveined shrimp
2 cups raw cauliflower

Directions

Place all of the ingredients, except the shrimp, and cauliflower into a slow cooker set to low and stir to combine.

Cook on low for 4 to 6 hours (depending on when you are ready to eat).

Using the large holes of a cheese grater, grate the raw cauliflower into small, rice-like pieces.

Add the shrimp and cauliflower to the cooker and cook for just another 20 to 30 minutes before serving.

Comments and suggestions are ALWAYS welcome

Fat Bomb Lemon Clouds Keto WOE

Desert anyone?

Ingredients

4 tbsp butter
4 tbsp virgin coconut oil
2oz cream cheese
4 tbsp heavy cream
1 lemon, squeezed
1 tsp lemon extract (substitue vanilla extract)
Stevia to taste

Directions

Start with the cream cheese, heating in the microwave for short periods. Add butter and coconut oil and whisk until blended. Add cream last and whisk.

Squeeze in lemon and watch out for the seeds. Add your extract now if you want to.

Sweeten to taste. The lemon and the extract will make it pretty flavorful so start slow.

Carefully pour into your ice cube tray and put into your freezer overnight. 

Pop them out of the tray the next morning.  This recipe yielded 16 bombs.

Comments and suggestions are ALWAYS welcome.

Waffles Keto WOE

Did you see Shrek when Donkey says: ... and in the morning, I'm making waffles!

Oh how I love waffles.

Ingredients

Batter:

4 ounces cream cheese, softened
4 eggs
2 teaspoons vanilla extract, or sugar free vanilla syrup
1 tablespoon sugar substitute, or more to taste
4 tablespoons coconut flour
1 1/2 teaspoons baking powder
1 dash cinnamon
1/2 teaspoon maple extract
almond milk or half and half as needed

For pancakes only:

1/2 teaspoon additional baking powder

For waffles only:

1 tablespoon melted butter

Directions

Combine cream cheese, eggs, vanilla, sugar substitute, maple extract, and cinnamon with a blender or mixer. Add melted butter to waffle batter if desired.

Add baking powder and coconut flour, blending again until well combined.

NOTE: The matter may thicken if left to sit for more than a few minutes. If this happens, just add a splash of almond milk, cream, or half and half to thin it again.

For Pancakes:

Using an electric griddle set to 325F or a greased pan over medium heat, pour batter to form circles between 4 and 6 inches in diameter.

Flip pancakes when the edges begin to harden and the surface begins to bubble. Cook on the other side 2-3 minutes, or until golden brown.

For Waffles:

Add batter to preheated waffle iron. Cook for 5-7 minutes, or until golden brown.

Serve with butter and sugar free syrup.  Tasty!

Comments and suggestions are ALWAYS welcome.

Southern Fried Chicken Keto WOE

I love KFC.  Then again, who doesn't?  This recipe is sure to be my favorite!

Ingredients

Vegetable oil, for frying
3 large eggs
¼ cup heavy cream (you may use water)
2⅓ cups soy flour (substitue 1 heaping cup of coconut flour)
2 teaspoons salt
1 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon poultry seasoning
1 whole chicken, cut into 8 pieces, or 3 pounds boneless chicken breasts
Salt and black pepper

Directions

Preheat the oven to 350°F.

Place a deep, heavy pot over medium-high heat and fill with at least 1 inch vegetable oil for boneless chicken, or at least 2 inches for whole pieces. Heat the oil to 350°F. 

It’s very important to monitor and maintain the temperature, or the soy flour breading, as well as your oil, will burn.

In a medium bowl, mix the eggs and cream to make an egg wash. In a larger bowl, mix the soy flour, salt, pepper, garlic powder, and poultry seasoning together to create the breading.

Season the chicken well with salt and pepper. Dip each piece first in the breading, then in the egg wash, then back in the breading again, making sure to coat well on all sides. Shake off any excess breading.

Carefully place the chicken pieces in the hot oil using a slotted spatula or spoon and fry until golden brown and crisp—usually just a few minutes is enough. Remove the chicken pieces and drain on paper towels.

Place the chicken pieces on a baking sheet. Boneless chicken breasts, if thinly cut, may cook all the way with frying alone, but a cut-up whole chicken will not. Because the soy flour browns long before the chicken is cooked, it’s best to finish the chicken by baking in the oven. 

Bake boneless chicken for 10 minutes, or chicken on the bone for 20 to 25 minutes. 

Serve while it's hot!

Other Flours. Coconut and almond flours can also substitute for soy flour, especially in breading recipes or in baking quick breads. Substitute almond flour for soy flour using a 1-to-1 ratio. Use less coconut flour in recipes: approximately 1/2 cup of coconut flour for every cup of soy flour.

Comments and suggestions are ALWAYS welcome.