Roasted Tomato Soup

 12 half ripe tomatoes

3 inch piece of ginger

1 head of garlic

Season with salt and pepper, coat with olive oil and roast for 20 min. at 180 degrees 

1 red onion split in half

1 chili 

Roast for 25 min.

Peel ginger, squish garlic

Add everything to a pan on medium heat, add broth/stock, deglaze roasting tray into pan

Blend everything together, add a tin of coconut milk, splash of vinegar, salt & pepper

Reduce soup down

Serve in bowls with toast, chopped cilantro and a swirl of olive oil and coconut milk

Marry Me Chicken

2-3 lbs boneless, skinless chicken thighs

Olive oil

smoked paprika

salt & pepper

sriracha seasoning

Season, then BBQ

1 onion

2 Tbs butter

5-6 cloves chopped garlic

4 scoops sun-dried tomatoes

1/2 cup heavy cream

smoked paprika

salt & pepper

1/2 cup parmesan Reggiano

basil

spinach

Cook in a frying pan, then add chicken

37 Keto Recipe's under 60 min. Prep

 Poultry Recipe’s

1. Keto Chicken Stir-Fry:

   - Ingredients: Frozen chicken strips, low-carb vegetables (bell peppers, broccoli, zucchini), garlic, ginger, tamari soy sauce, sesame oil.

   - Instructions: Thaw the chicken in the microwave. Stir-fry the chicken and vegetables in a pan with garlic, ginger, soy sauce, and sesame oil until cooked through.

2. Mushroom and Bacon Stuffed Chicken Breasts:

   - Ingredients: Frozen chicken breasts, bacon, mushrooms, cream cheese, garlic, thyme.

   - Instructions: Thaw the chicken breasts in cold water. Sauté bacon and mushrooms, then mix with cream cheese, garlic, and thyme. Stuff the mixture into chicken breasts and bake.

3. Creamy Spinach and Chicken Skillet:

   - Ingredients: Frozen chicken thighs, frozen spinach, heavy cream, cream cheese, garlic, Parmesan cheese.

   - Instructions: Thaw the chicken thighs in the microwave. Cook chicken in a skillet, then add spinach, heavy cream, cream cheese, and garlic. Simmer until creamy.

4. Curry Cauliflower and Chicken:

    - Ingredients: Frozen chicken chunks, frozen cauliflower florets, coconut milk, curry powder, turmeric, ginger, garlic.

    - Instructions: Thaw the chicken in the microwave. Cook chicken in a pot, then add cauliflower, coconut milk, curry powder, turmeric, ginger, and garlic. Simmer until cauliflower is tender.

5. Keto Chili with Ground Turkey:

   - Ingredients: Frozen ground turkey, canned diced tomatoes, bell peppers, onion, chili powder, cumin.

   - Instructions: Thaw the ground turkey in cold water. Cook turkey with bell peppers and onion. Add diced tomatoes and spices to make a flavorful chili.

6. Keto Chicken Fajita Salad:

   - Ingredients: Frozen chicken strips, bell peppers, onion, avocado, lettuce, sour cream, lime.

   - Instructions: Thaw the chicken in the microwave. Sauté chicken, bell peppers, and onion with fajita seasoning. Serve over lettuce, topped with avocado, sour cream, and a squeeze of lime.

7. Keto Chicken Enchilada Casserole:

   - Ingredients: Frozen chicken strips, enchilada sauce (sugar-free), shredded cheese, diced green chilies.

   - Instructions: Thaw the chicken in the microwave. Layer chicken, enchilada sauce, cheese, and chilies in a casserole dish. Bake until cheese is melted and bubbly.

8. Low-Carb Chicken Quesadillas:

   - Ingredients: Frozen chicken strips, low-carb tortillas, shredded cheese, bell peppers, onion.

   - Instructions: Thaw the chicken in the microwave. Sauté chicken with bell peppers and onion. Assemble quesadillas with chicken, cheese, and vegetables.

9. Keto Chicken Avocado Salad:

    - Ingredients: Frozen chicken strips, avocado, cherry tomatoes, red onion, cilantro, lime juice.

    - Instructions: Thaw the chicken in the microwave. Cook chicken and mix with diced avocado, tomatoes, onion, cilantro, and lime juice.

10. Keto Chicken and Cheese Stuffed Peppers:

    - Ingredients: Frozen chicken strips, bell peppers, cream cheese, shredded cheese, salsa.

    - Instructions: Thaw the chicken in the microwave. Cook chicken and mix with cream cheese. Stuff peppers with chicken mixture, top with shredded cheese, and bake.

11. Low-Carb Chicken Enchilada Soup:

    - Ingredients: Frozen chicken strips, chicken broth, enchilada sauce, diced tomatoes, bell peppers, onion.

    - Instructions: Thaw the chicken in the microwave. Cook chicken and shred. Combine with chicken broth, enchilada sauce, tomatoes, bell peppers, and onion. Simmer to make a hearty soup.

 

Beef Recipes

1. Zucchini Noodles with Ground Beef Marinara:

   - Ingredients: Frozen ground beef, zucchini, canned low-carb marinara sauce, onion, garlic, Italian seasoning.

   - Instructions: Thaw the ground beef in the microwave. Brown the beef with onions and garlic, then add marinara sauce and Italian seasoning. Serve over zucchini noodles.

2. Keto Teriyaki Meatball Skewers:

   - Ingredients: Frozen meatballs, low-carb teriyaki sauce, bell peppers, onion, skewers.

   - Instructions: Thaw the meatballs in the microwave. Thread meatballs, bell peppers, and onions onto skewers. Grill or bake, brushing with teriyaki sauce.

3. Keto Beef and Broccoli:

   - Ingredients: Frozen beef slices, broccoli, tamari soy sauce, garlic, ginger, erythritol (or keto-friendly sweetener).

   - Instructions: Thaw the beef slices in the microwave. Stir-fry beef and broccoli with garlic, ginger, soy sauce, and sweetener until cooked.

4. Keto Beef Fajita Bowl:

   - Ingredients: Frozen beef strips, bell peppers, onion, avocado, sour cream, cumin, paprika, lettuce.

   - Instructions: Thaw the beef in the microwave. Sauté beef, bell peppers, and onion with cumin and paprika. Serve over lettuce or in a bowl with sliced avocado/guacamole, sour cream and cheese.

5. Sesame Ginger Beef Stir-Fry:

   - Ingredients: Frozen beef strips, broccoli, bell peppers, soy sauce, sesame oil, ginger, sesame seeds.

   - Instructions: Thaw the beef strips in the microwave. Stir-fry beef and vegetables with soy sauce, sesame oil, ginger, and sesame seeds.

6. Keto Beef and Cabbage Stir-Fry:

   - Ingredients: Frozen ground beef, cabbage, onion, garlic, coconut aminos, sesame oil.

   - Instructions: Thaw the ground beef in the microwave. Brown beef with onion and garlic, then add cabbage, coconut aminos, and sesame oil. Stir-fry until cabbage is tender.

7. Low-Carb Beef Tacos:

   - Ingredients: Frozen ground beef, lettuce leaves (for taco shells), shredded cheese, salsa, avocado.

   - Instructions: Thaw the ground beef in the microwave. Brown the beef and season with taco seasoning. Fill lettuce leaves with the beef, cheese, salsa, and sliced avocado.

8. Keto Beef Chile Verde:

   - Ingredients: Frozen beef chunks, green salsa, diced green chilies, cumin, garlic.

   - Instructions: Thaw the beef in the microwave. Cook beef with green salsa, green chilies, cumin, and garlic until tender.

9. Keto Taco Salad:

   - Ingredients: Frozen ground beef, lettuce, shredded cheese, diced tomatoes, sour cream, guacamole.

   - Instructions: Thaw the ground beef in the microwave. Brown beef and season with taco spices. Serve over lettuce and top with cheese, tomatoes, sour cream, and guacamole.

10. Low-Carb Beef Burrito Bowl:

    - Ingredients: Frozen beef strips, cauliflower rice, black beans (in moderation), bell peppers, salsa, shredded cheese.

    - Instructions: Thaw the beef in the microwave. Sauté beef and bell peppers. Serve over cauliflower rice with black beans, salsa, and cheese.

11. Keto Mexican Cauliflower Bites:

    - Ingredients: Frozen cauliflower florets, ground beef, taco seasoning, shredded cheese, sour cream.

    - Instructions: Thaw the cauliflower florets in the microwave. Cook ground beef with taco seasoning. Assemble cauliflower bites with beef, cheese, and a dollop of sour cream.

12. Keto Guacamole Bacon Burgers:

    - Ingredients: Frozen beef patties, guacamole, bacon, lettuce, tomato.

    - Instructions: Thaw the beef patties in the microwave. Cook burgers and top with guacamole and bacon. Serve with lettuce and tomato.

 

Pork Recipes

1. Keto Pork Stir-Fry:

   - Ingredients: Frozen pork strips, low-carb vegetables (snow peas, mushrooms, bell peppers), GF coconut aminos, garlic, ginger.

   - Instructions: Thaw the pork in the microwave. Stir-fry pork and vegetables with coconut aminos, garlic, and ginger until tender.

2. Keto BBQ Pulled Pork Lettuce Wraps:

   - Ingredients: Frozen pulled pork, sugar-free BBQ sauce, lettuce leaves, coleslaw (mayo-based), pickles.

   - Instructions: Thaw the pulled pork in the microwave. Heat the pulled pork with BBQ sauce. Serve in lettuce wraps topped with coleslaw and pickles.

3. Keto Italian Sausage Skillet:

   - Ingredients: Frozen Italian sausage links, bell peppers, onion, canned diced tomatoes, Italian seasoning.

   - Instructions: Thaw the sausages in cold water. Brown sausages in a skillet, then add bell peppers, onion, diced tomatoes, and Italian seasoning. Simmer until flavors meld.

4. Cheesy Sausage and Spinach Casserole:

   - Ingredients: Frozen sausage links, frozen spinach, eggs, cheddar cheese, cream, garlic powder.

   - Instructions: Thaw the sausages in cold water. Cook sausages and slice. Mix with cooked spinach, eggs, cheddar cheese, cream, and garlic powder. Bake until set.

5. Cauliflower and Sausage Casserole:

   - Ingredients: Frozen sausage links, cauliflower florets, heavy cream, cheddar cheese, Dijon mustard, thyme.

   - Instructions: Thaw the sausages in cold water. Cook sausages, then slice. Mix with cooked cauliflower, heavy cream, mustard, and thyme. Top with cheddar cheese and bake.

6. Keto Carnitas Bowl:

   - Ingredients: Frozen pork carnitas, cauliflower rice, guacamole, diced tomatoes, shredded cheese.

   - Instructions: Thaw the carnitas in the microwave. Sauté carnitas and serve over cauliflower rice. Top with guacamole, diced tomatoes, and cheese.

7. Keto Pork Chile Rellenos:

    - Ingredients: Frozen pork carnitas, poblano peppers, cream cheese, shredded cheese, enchilada sauce.

    - Instructions: Thaw the carnitas in the microwave. Roast and peel poblano peppers. Stuff with a mixture of carnitas and cream cheese. Top with enchilada sauce and shredded cheese, then bake.

8. Chorizo and Egg Breakfast Burritos:

   - Ingredients: Frozen chorizo, eggs, low-carb tortillas, shredded cheese, salsa.

   - Instructions: Thaw the chorizo in the microwave. Cook chorizo and scramble eggs. Fill tortillas with chorizo, eggs, cheese, and salsa.

 

Fish Recipe’s

1. Lemon Garlic Butter Salmon:

   - Ingredients: Frozen salmon fillets, lemon juice, garlic, butter, parsley.

   - Instructions: Thaw the salmon in cold water. Sauté salmon with butter, garlic, and lemon juice until cooked. Sprinkle with chopped parsley.

2. Keto Lemon Herb Salmon:

    - Ingredients: Frozen salmon fillets, lemon zest, fresh herbs (such as dill and parsley), olive oil.

    - Instructions: Thaw the salmon in cold water. Mix lemon zest, herbs, and olive oil. Coat salmon fillets with the mixture and bake until flaky.

3. Spicy Shrimp Cauliflower Rice:

   - Ingredients: Frozen shrimp, cauliflower rice, bell peppers, onion, hot sauce, cayenne pepper, garlic.

   - Instructions: Thaw the shrimp in cold water. Sauté shrimp with bell peppers and onion, then add cauliflower rice and season with hot sauce, cayenne pepper, and garlic.

4. Creamy Garlic Shrimp Alfredo:

   - Ingredients: Frozen shrimp, cauliflower florets, heavy cream, Parmesan cheese, garlic, butter.

   - Instructions: Thaw the shrimp in cold water. Sauté shrimp with butter and garlic. Add cooked cauliflower, heavy cream, and Parmesan cheese to make a creamy sauce.

5. Keto Shrimp Ceviche:

    - Ingredients: Frozen shrimp, lime juice, diced tomatoes, red onion, jalapeno, cilantro.

    - Instructions: Thaw the shrimp in cold water. Combine shrimp, lime juice, tomatoes, onion, jalapeno, and cilantro. Marinate in the fridge and serve as a refreshing ceviche.

6. Spicy Shrimp Tostadas:

   - Ingredients: Frozen shrimp, low-carb tortillas (for tostadas), cabbage slaw, hot sauce, lime.

   - Instructions: Thaw the shrimp in cold water. Sauté shrimp with hot sauce. Assemble tostadas with shrimp, cabbage slaw, and a squeeze of lime.

 

Remember to adjust cooking times based on your specific frozen meat and equipment. Always ensure that the meats are properly cooked through before consuming.

 

Biryani-Style Cauliflower Rice

Cauliflower Rice (Biryani-Style)

Indian-style cauliflower rice. Optional additions - sliced red onion, boiled egg, avocado, and other biryani things.

Recipe by Ryan Feagin

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins

Ingredients

1 head cauliflower, broken into florets.

3 tablespoons butter

1 clove garlic, minced, or to taste.

½ teaspoon cumin

½ teaspoon ground coriander

½ teaspoon garam masala

½ teaspoon ground turmeric

¼ teaspoon minced fresh ginger, or to taste

1 pinch cayenne pepper, or more to taste

salt and ground black pepper to taste

1 lime, cut into wedges.

¼ cup chopped fresh cilantro, or to taste

Directions

Process cauliflower florets in a blender or food processor until broken into small pieces about the size of rice.

Heat butter in a skillet over medium-high heat; add cauliflower rice, garlic, cumin, coriander, garam masala, turmeric, ginger, cayenne pepper, salt, and black pepper. Cook, stirring occasionally, until cauliflower is softened, about 10 minutes.

Remove the skillet from heat and add lime wedges and cilantro.

Nutrition Facts

 Calories 123 total fat 9g saturated fat 6g cholesterol 23mg sodium 146mg total carbohydrate 10g dietary fiber 5g total sugars 4g protein 3g vitamin c 73mg calcium 50mg iron 1mg potassium 489mg

Homemade Alfredo Sauce

Homemade Alfredo Sauce

Ingredients

½ cup butter

1-pint heavy whipping cream or 2 cups

4 ounces of cream cheese

½ teaspoon minced garlic

1 teaspoon garlic powder

1 teaspoon Italian seasoning

¼ teaspoon salt

¼ teaspoon pepper

1 cup grated parmesan cheese.

INSTRUCTIONS

In a medium saucepan add butter, heavy whipping cream, and cream cheese. Cook over medium heat and whisk until melted. 

Add the minced garlic, garlic powder, Italian seasoning, salt, and pepper. Continue to whisk until smooth. Add the grated parmesan cheese.

Bring to a simmer and continue to cook for about 3-5 minutes or until it starts to thicken. Toss it with your favorite pasta!

NOTES

Updated on May 2, 2023

Original Post on February 18, 2016

NUTRITION

Calories: 329kcal

Carbohydrates: 3g

Protein: 6g

Fat: 33g

Saturated Fat: 21g

Cholesterol: 111mg

Sodium: 347mg

Potassium: 67mg

Fiber: 1g

Sugar: 1g

Vitamin A: 1218IU

Vitamin C: 1mg

Calcium: 159mg

Iron: 1mg

Chicken Meals

From the book Easy 5-Ingredient Ketogenic Diet

Buttery Garlic Chicken (pg.106) Carbs 2g Net Carbs 2g (ghee, 2 boneless skinless chicken breast, salt & pepper, Italian seasoning, butter, 2 garlic cloves, 1/4 c grated Parmesan cheese)

Parmesan Baked Chicken (pg. 108) Carbs 2g Net Carbs 2g (ghee, 2 boneless skinless chicken breast, salt & pepper, 1/2 c mayonnaise, Parmesan cheese, Italian seasoning, 1/4 c crushed pork rinds)

Chicken-Basil Alfredo with Shirataki Noodles (pg. 101) Carbs 4g Net Carbs 4g (1 (7-ounce) package Miracle Noodle Fettuccini Shirataki Noodles (or replacement), olive oil, shredded chicken, 1 c Alfredo Sauce, grated parmesan, fresh basil leaves)

Garlic-Parmesan Chicken Wings (pg.103) Carbs 4g Net Carbs 4g (chicken wings, butter, garlic, grated parmesan, Italian seasoning, salt and pepper)

Braised Chicken Thighs with Kalamata Olives (pg.105) Carbs 4g Net Carbs 2g (4 chicken thighs, salt & pepper, ghee, chicken broth, 1 lemon, 1/2 c Kalamata olives, butter)

Chicken Skewers w/ Peanut Sauce (pg.104) Carbs 6g Net Carbs 5g (1 lb boneless skinless chicken breast, soy sauce, Sriracha sauce, Ghee, peanut butter, salt and pepper)

Creamy Slow-Cooker Chicken (pg.111) Carbs 9g Net Carbs 7g (ghee, boneless skinless chicken breasts, 1 c. Alfredo Sauce (page 175), 1/4 chopped sun-dried tomatoes, Parmesan cheese, salt & pepper, 2 c. fresh Spinach)

Cheesy Bacon and Broccoli Chicken (pg.107) Carbs 10g Net Carbs (ghee, 2 boneless skinless chicken breast, salt & pepper, 4 slices bacon, 6 oz cream cheese, 2 c fozen broccoli, 1/2 c shredded cheddar cheese)

Baked Garlic and Paprika Chicken Legs (pg.110) Carbs 10g Net Carbs 6g (1 lb. chicken drumsticks, skin on, salt & pepper, ghee, 2 garlic cloves, paprika, Italian seasoning, fresh green beans, olive oil)

Crunchy Chicken Milanese (pg.109) Carbs 17g Net Carbs 7g (2 boneless skinless chicken breast, 1/2 c coconut flour, salt & pepper, 1 egg, 1/2 c crushed pork rinds, olive oil)

Chicken Quesadilla (pg.102) Carbs 24g Net Carbs 7g (olive oil, low-carb tortillas, shredded Mexican cheese, shredded chicken, Tajin, sour cream)

Beef Meals

From the book Easy 5-Ingredient Ketogenic Diet

Feta-Stuffed Burgers (pg.137) Carbs 2g Net Carbs 2g (2 Tbsp fresh mint leaves, 1 scallion, Dijon mustard, salt & pepper, 12 ounces (6 ounces each) ground beef and ground lamb mixture, 2 ounces crumbled feta cheese, ghee)

Bacon Cheeseburger Casserole (pg.135) Carbs 3g Net Carbs 3g (1 lb bacon, ghee, ground beef, salt & pepper, 1/2 c. heavy whipping cream, 4 large eggs, 3/4 c. Mexican blend shredded cheese)

Skirt Steak with Chimichurri Sauce (pg. 128) Carbs 6g Net Carbs 4g (soy sauce, olive oil, 1 lime, apple cider vinegar, 1 lb. skirt steak, salt & pepper, ghee, 1/4 c chimichurri sauce (Elvio's))

Mississippi Pot Roast (pg.131) Carbs 6g Net Carbs 6g (1 lb. beef chuck roast, salt & pepper, 1 (1-ounce) packet dry Au Jus Gravy Mix, 1 (1-ounce) packet dry ranch dressing, butter, 1 c. whole pepperoncini (Mezzetta))

Barbacoa Beef Roast (pg.129) Carbs 7g Net Carbs 2g (1 lb beef chuck roast, salt & pepper, 4 chipotle peppers in adobo sauce (La Costena 12-ounce can), 1 (6-ounce) can green jalapeno chilies, apple cider vinegar, beef broth)

Steak and Egg Bibimbap (pg. 130) Carbs 8g Net Carbs 5g (ghee, 8 ounces skirt steak, salt & pepper, soy sauce, 2 eggs 1 large cucumber, 1 c. cauliflower rice)

Taco Cheese Cups (pg.132) Carbs 12g Net Carbs 9g (2 c Mexican blend shredded cheese, 1/2 lb ground beef, 1/2 pkg taco seasoning, 1/2 avocado, salt & pepper, sour cream)

Beef and Broccoli Roast (pg.126) Carbs 18g Net Carbs 12g (1 lb. beef chuck roast, salt & pepper, beef broth, soy sauce, toasted sesame oil, 1 16-oz bag frozen broccoli)

Beef and Bell Pepper "Potato Skins" (pg. 127) Carbs 22g Net Carbs 13g (ghee, ground beef, salt & pepper, 3 large bell peppers, 1/2 c shredded Mexican blend cheese, 1 avocado, sour cream)

Pork Meals

From the book Easy 5-Ingredient Ketogenic Diet

Butter and Herb Pork Chops (pg.116) Carbs 0g Net Carbs 0g (butter, pork chops, salt & pepper, Italian seasoning, fresh flat-leaf Italian parsley, olive oil)

Pork Burgers with Sriracha Mayo (pg. 121) Carbs 2g Net Carbs 1g (12 oz. ground pork, 2 scallions, toasted sesame oil, salt & pepper, ghee, Sriracha sauce, mayonnaise)

BLTA Cups (pg.115) Carbs 6.5g Net Carbs 3g (12 bacon slices, 1/4 head romaine, 1/2 avocado, 1/2 c halved grape tomatoes, sour cream)

Blue Cheese Pork Chops (pg.122) Carbs 4g Net Carbs 4g (2 boneless pork chops, salt & pepper, butter, 1/3 c. blue cheese crumbles, 1/2 c. heavy whipping cream, 1/3 c. sour cream)

Carnitas (pg.123) Carbs 6g Net Carbs 4g (chili powder, olive oil, 1 lb. boneless pork butt roast, 2 garlic cloves, 1/2 small onion, salt & pepper, 1 lime)

Sesame Pork and Green Beans (pg.118) Carbs 5g Net Carbs 3g (boneless pork chops, salt & pepper, toasted sesame oil, soy sauce, Sriracha sauce, 1 c. fresh green beans)

Slow-Cooker Barbecue Ribs (pg.119) Carbs 5g Net Carbs 5g (1 lb. pork ribs, salt & pepper, dry rib-seasoning rub, 1/2 c. sugar free BBQ sauce)

Parmesan Pork Chops and Roasted Asparagus (pg.117) Carbs 6g Net Carbs 4g (Parmesan cheese, crushed pork rinds, garlic powder, boneless pork chops, salt & pepper, olive oil, 1/2 lb asparagus spears)

Kalua Pork with Cabbage (pg.120) Carbs 10g Net Carbs 5g (1 lb. boneless pork butt roast, salt & pepper, smoked paprika or Liquid Smoke, water, 1/2 head cabbage)

Carnitas Nachos (pg.124) Carbs 10g Net Carbs 5g (olive oil, 2 c. pork rinds (spicy), 1/2 c. shredded Mexican blend cheese, 1 c. Carnitas (pg.123), 1 avocado, 2 Tbsp sour cream)

Pepperoni Low-Carb Tortilla Pizza (pg.125) Carbs 17g Net Carbs 8g (olive oil, 2 large low-carb tortillas (Mission brand), low-sugar tomato sauce (Rao's) 1 c. shredded mozzarella cheese, Italian seasoning, pepperoni)

Fish Meals

From the book Easy 5-Ingredient Ketogenic Diet

Pork Rind Salmon Cakes (pg.99) 1g carbs Net 1g (6 oz canned Alaska wild salmon, 2 Tbsp crushed pork rinds, egg, mayonnaise, ghee, Dijon mustard)

Creamy Dill Salmon (pg. 100) 2g carbs Net 2g (ghee, 2 (6oz salmon fillets), mayo, Dijon mustard, minced fresh dill, garlic powder)

Baked Lemon-Butter Fish (pg. 91) 5g carbs Net 3g (butter, white fish, garlic cloves, 1 lemon, 2 Tbsp capers)

Garlic Butter Shrimp (pg.95) 5g carbs Net 4g (butter, 1/2 lb shrimp, 1 lemon, 2 garlic clove, red pepper flakes)

Shrimp and Avocado Lettuce Cups (pg.94) 7g carbs Net 4g (1/2 lb shrimp, 1/2 c halved grape tomatoes, 1/2 avocado, 4 butter lettuce leaves, 1 Tbsp Spicy Red Pepper Miso Mayo)

Seared-Salmon Shirataki Rice Bowls (pg. 97) 8g carbs Net 5g (2 (6oz salmon fillets) soy sauce, 2 small Persian cucumbers or 1/2 lg English cucumber, ghee, 1 avocado, cauliflower rice)

Parmesan-Garlic Salmon with Asparagus (pg.96) 10g carbs Net 6g (2 (6oz salmon fillets), 1 pound fresh asparagus, garlic cloves, 1/4 c grated Parmesan cheese)

Scallops with Creamy Bacon Sauce (pg.93) 11g carbs Net 10g (bacon, heavy cream, butter, 1/4 c grated Parmesan cheese, 8 large sea scallops)

Fish Taco Bowl (pg. 92) 12g carbs Net 5g (white fish, Tajin, 2 c coleslaw cabbage mix, 1 Tbsp Spicy Red Pepper Miso Mayo, 1 avocado)

Homemade Spaghetti Sauce

What you need in a good spaghetti sauce is balance between the savory and sweet elements.

Onions, garlic and olive oil add the savory portion of the sauce as well as a few choice herbs.

To supply the sweet, I like to use some grated carrot, and I use purple (red) onions which are naturally sweeter than white. I caramelize these in the oil to bring out the flavor.

The tomato has a dual role tying the savory and sweet together. If you are so lucky to have fresh tomatoes, by all means use them!! Add any garden vegetable that suits your fancy, and/or mushrooms, anything goes here.

Plus with the right amount of salt enhancing the flavor, your sauce will be magnificent!!

(Note that celtic sea salt, or similar, adds a beautiful savory flavor all its own)

Homemade Spaghetti Sauce

1-2 carrots, shredded
1-2 cups garden vegetables (if using)
1/4-1/2 med. onion
2-4 cloves garlic
1 large can tomatoes, diced (or about 10 fresh)
2 or more tbsp. olive oil (be liberal)
Herbs de provence (usually basil, oregano, thyme, anise seed, a touch of sage works, have fun!!)
Salt to taste

Caramelize your vegetables in the oil over a medium heat, this includes the onion, but hold off on adding the garlic until the last minute or it will burn. Add the tomatoes and simmer until reduced into a nice thick sauce (will take longer if your using fresh). Add your herbs, taste, salt, taste, and voila!! Beautiful, delicious, homemade spaghetti sauce!! Yum, enjoy. :D

*Add a pound of ground beef if desired.

Serve over GF pasta

Chicken Salad

This is one of my favorite ways to use up leftover chicken... You can make a small amount for a single meal or you can make a larger amount and serve it with GF rolls for dinner.

Chicken Salad

1/2 cup - 1 cup cooked chicken, cubed
1 tbsp. Spectrum Canola Mayo.
1 apple cored and cubed or 1 cup grapes
1 stalk celery
Sprinkle with GF curry powder
Salt and pepper to taste

Mix it all together and enjoy!!

Cleansing Chicken Soup

This recipe comes to us by way of Jordan Rubin's book "Perfect Weight America." I absolutely love the recipe, it is economical and very good for you. I didn't have any green beans the first time I made this and it was sweeter then the second time when I had them. It tasted great either way. If you use a whole chicken, you will have so much meat that I recomend saving the breast and tender's and leave the thigh and legs for the soup. That way you can use the meat for sweet and sour chicken (posted previously).

~Strawberry Girl

Cleansing Chicken Soup

1 whole chicken (free range, pastured, or organic chicken)
1 Tbsp. raw apple cider vinegar
3-4 quarts filtered water
4 medium-sized onions, coarsely chopped
8 carrots, peeled and coarsely chopped
4 Tbsp. extra-virgin coconut oil
½ cup fresh or frozen green peas
4 inches grated ginger
¼-1/2 tsp. cayenne pepper
6 celery stalks, coarsely chopped
1 bunch parsley
5 garlic cloves
2-4 tbsp. Celtic Sea Salt

If you are using a whole chicken, remove fat glands and gizzards from the cavity. Place chicken or chicken pieces in a large stainless steel pot with the water, vinegar, garlic, ginger, salt, cayenne pepper, extra virgin coconut oil, and all vegetables except parsley. Let stand for 10 minutes before heating. Bring to a boil, removing scum that rises to the top. Cover and cook for 8 – 12 hours. The longer you cook the stock, the more cleansing it will be. About 15 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

Remove from heat and take out the chicken. After it cools, remove chicken meat from the carcass, discarding the bones, then add part of it back to the pot Discard the vegetables that you used to make the stock and add the stock back to the pot. Use 1 fresh onion and carmalize then add to the stock pot. Add carrots and celery to the pot and boil until tender. Add 1 cup of peas and warm before serving. Season to taste.

Enjoy!!

Yummy Delicous Sugar Free Sweet and Sour Chicken

WOW I lucked out with this, I happened to have these ingredients on hand and thought I would work out a recipe for sweet and sour chicken. I have avoided this in the past because I hate dumping a bunch of sugar in a sauce, so I decided to substitute Stevia. The results were delicious!

Sweet and Sour Chicken

1-2 Tbsp. olive oil
1 red bell pepper
1/2 or more medium onion
2 cloves garlic
2 cups orange and yellow baby carrots (if you can find them)
1 cup or more of broccoli (optional)
2 cups chicken stock
1/3 cup Organic Corn Starch (more if you want a thicker sauce)
2-4 tbsp wheat free soy sauce (depending upon taste)
1 tsp stevia powder (taste the sauce to your sweetness preference, avoid putting too much or it will be bitter, although this recipe can mask that quite a bit.)
1-3 tsp sea salt
1 tbsp raw apple cider vinegar (depending upon how sour you want it)
2-4 cups cooked shredded chicken meat (either use leftover chicken or cook a couple of breasts and thighs in a crockpot for several hours, covered with water some onions and carrots and a bit of sea salt)
1-2 cups Jasmine or Basmati Rice (according to how many people are to be served)

Start out by sauteeing the bell pepper, onion, baby carrots and broccoli in the olive oil. Add the garlic and saute a few minutes more until the garlic is slightly browned (it won't take long). Add the chicken stock and sprinkle the agar agar flakes over the top add the wheat free soy sauce and the stevia powder. Taste the sauce then add apple cider vinegar to add zest. If needed add sea salt to your preference. When the sauce is boiling add the shredded chicken. Serve over Jasmine or basmati rice.

Have fun with this, enjoy!

~Strawberry Girl