Ingredients:1 ½ lbs. Brussel Sprouts 2-3 TBSP Olive Oil ½ tsp Salt ½ tsp Pepper ½ Cup Grated Parmesan 5 Cloves Sliced Garlic 1 tsp Garlic Powder ¼ Cup Shredded Parmesan Instructions:Rinse your brussel sprouts and cut off the ends and then cut them in half and place into a bowl. In the bowl, add in all other ingredients except for shredded parmesan and toss until brussel sprouts are well coated. Once your brussel sprouts are all well covered with oil and seasonings, set in an Air Fryer and cook on 400 degrees for 12-15 minutes. Half way through, toss them around and place back to finish cooking. Cook time will depend on your Air Fryer and how crispy you want them. If you do not have an Air Fryer, you can also cook them in the oven but will probably require extra cooking time. Place cooked brussel sprouts into a serving bowl and top with shredded parmesan Serving Size: ½ Cup Servings: 6 Macros : Net Carbs: 3 Fiber: 2 Total Carbs: 5 Protein: 5 Fat: 5 Calories: 80
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Ingredients:7 Low Carb Tortillas 8 oz Cream Cheese, softened 2 TBSP Sweetener 1 ½ tsp Vanilla Extract Strawberry Topping Sauce or Chopped Strawberries Cinnamon “Sugar” Alternative Mixture Butter Instructions:In a bowl, add together softened cream cheese, sweetener and vanilla extract. Lay out 6-7 Low Carb Tortillas and divide the cream cheese mixture between spreading on each tortilla Add strawberry topping sauce onto cream cheese about 1 to 2 Tablespoons in each. If you do not want to make the strawberry sauce, you can also just add chopped strawberries into the cream cheese mixture. Fold in each side of the tortilla and roll up like a burrito. Spray both sides of each and place into the Air Fryer at 400 degrees for 5-6 minutes. Cooking time may depend on your Air Fryer. If you do not have an Air Fryer, you can also fry these in oil. Remove from the Air Fryer and brush melted butter onto each chimichanga and then dip into cinnamon “sugar” alternative mixture. For the cinnamon mixture, I just have a batch i keep on hand and this is the ratio for the mixture: ¾ Cup Granulated Sweetener ( I use Monk Fruit) 1 TBSP Cinnamon Servings : 7 Serving Size : 1 Macros: Net Carbs: 7 Fiber: 15 Total Carbs: 22 Protein: 7 Fat: 10 Calories: 158 Ingredients:4 Chicken Breast 1 Spaghetti Squash ½ Large Onion 6 Garlic Cloves 1 Cup Sun Dried Tomatoes 3 Cups Spinach 2 Cups Heavy Cream 2 Cups Parmesan Cheese Shredded 2 Cups Chicken Broth 3 TBSP White Wine Vinegar 1 tsp Garlic Powder 1 tsp Thyme 1 TBSP Parsley ¼- ½ tsp Salt ½ tsp Pepper Fresh Basil for garnish Instructions:For The Spaghetti Squash: (optional if using) Preheat your oven to 400 degrees Using a knife or fork poke holes throughout the squash and place into the microwave for about 5 minutes. Depending on the size of your squash this can take up to 10 minutes in the microwave. Now cut your squash in half and using a spoon scrape out seeds inside the squash. Drizzle Olive Oil inside your squash and along the cut sides and season with salt, pepper, garlic powder. Place your squash face down on a baking sheet and place into the oven for 45 minutes. Once done, remove from the oven and flip them over to cool down. Once they are cool enough to handle, you can use a fork to scrape the insides of your squash. This will start shredding the squash into pasta noodles. Place into a bowl until ready to serve. Season chicken on both sides with salt, pepper and paprika Sear on medium high in oil and set aside once a nice crust forms on each side of your chicken. Remove your chicken from the pan and set aside. In the same pan, add in onion, garlic and sun-dried tomatoes. Add in white wine vinegar and cook for about three minutes. Add in Spinach, Heavy Cream, Chicken Broth and Parmesan Cheese. Simmer until the cheese is dissolved. Now we can add in the seasonings listed above. Cut your chicken into strips or cubes and place into the sauce and cook for 15 to 20 minutes. If you want your sauce thicker, you can add in Xanthan Gum starting with ¼ tsp until your desired consistency. Now you can either mix your chicken and sauce with your pasta and serve that way or you can serve over your pasta alternative. I use spaghetti squash and serve it on top. Servings : 6 Serving Size : One Cup Macros: Net Carbs: 10 Fiber: 3 Total Carbs: 13 Protein: 17 Fat: 45 Calories: 509 Ingredients:Crust: 1 1/2 Cups Shredded Mozzarella Cheese 1 oz Cream Cheese 3/4 Cup Almond Flour 1 tsp Baking Powder 1 tsp Garlic Powder 1 tsp Onion Powder 1 tsp Instant Dry Yeast 1 Large Egg Toppings: 1/4 Cup Low Carb Marinara Sauce 5 Sliced Mozzarella Slices 6 Slices of Tomato 1/4 Cup Fresh Chopped Basil Seasoned Crust: 2 TBSP Melted Butter 1 tsp Garlic Powder 1/2 tsp Italian Seasoning Pinch of Salt Optional: Drizzle top of pizza with Olive Oil and sprinkle with a couple pinches of salt Instructions:Preheat oven to 350 degrees
Add 1 ½ Cups Mozzarella and Cream cheese to a microwave safe bowl and place in the microwave for 30 seconds up to two minutes until melted. This usually is good at about 90 seconds to two minutes depending on your microwave but make sure you only do this in 30 second increments. Once melted, remove from the microwave and using a spatula mix it to combine the cheeses really well. Add in the remaining crust ingredients except for the egg. Mix until dry ingredients combined with cheese and add in the egg and keep mixing and kneading until dough like consistency is formed. Fathead dough can get pretty sticky so you can add some water or oil to your hands as you're handling the dough and just keep on until everything is well combined and you have a somewhat stretchy dough. Lay down a piece of parchment paper and spray with cooking spray . Place dough on top and add another piece of parchment paper on top. Using a rolling pin, roll the dough out into a 12 inch pizza crust. Remove top parchment paper from rolled out pizza dough. Using a fork, poke holes all over the rolled out pizza dough. This will help your crust get more crispy as well as prevent any bubbles from forming in the oven. Place into the oven for about 10-12 minutes. Remove from the oven and add on desired toppings. Place back into the oven on High Broil for 2 to 3 minutes. Check it in about two minutes. Remove from the oven and allow to sit for about five minutes. Add on Olive Oil Drizzle and salt. Macros includes toppings: Net Carbs: 4 Fiber: 1 Total Carbs: 5 Protein: 11 Fat: 13 Calories: 196 Ingredients:14 Tomatillos 2 Jalapenos 1 Cup Cilantro 1/2 Cup Onion 6 Cloves Garlic Juice from 1/2 Lime 1 tsp Salt Instructions:Add oil to a pan and add the tomatillos, jalapeno, onion and garlic and cook on medium heat for about 30 minutes or until charred. Add into a blender with cilantro, lime juice and salt and blend until smooth. This recipe makes 32 oz Serving Size: 2 TBSP
Net Carbs: 1 Fiber: 1 Total Carbs: 2 Fat: .03 Protein: .03 Calories: 12 Ingredients:Crust: 1 ½ Cups Shredded Mozzarella Cheese 1 oz Cream Cheese ¾ Cup Almond Flour 1 tsp Baking Powder 1 tsp Garlic Powder 1 tsp Onion Powder 1 tsp Instant Dry Yeast (for flavor) 1 Egg Toppings: 3 TBSP Sugar Free BBQ Sauce 1 Cup Shredded Mozzarella Cheese ½ Cup Cooked Chicken cut into 1 inch cubes ¼ Medium Red Onion 1/4 Cup Crumbled Bacon Optional: Drizzle additional BBQ Sauce Optional: Cilantro for Garnish Instructions:Preheat oven to 350 degrees Add 1 ½ Cups Mozzarella and Cream cheese to a microwave safe bowl and place in the microwave for 30 seconds up to two minutes until melted. This usually is good at about 90 seconds to two minutes depending on your microwave but make sure you only do this in 30 second increments. Once melted, remove from the microwave and using a spatula mix it to combine the cheeses really well. Add in the remaining crust ingredients except for the egg. Mix until dry ingredients combined with cheese and add in the egg and keep mixing and kneading until dough like consistency is formed. Fathead dough can get pretty sticky so you can add some water or oil to your hands as you're handling the dough and just keep on until everything is well combined and you have a somewhat stretchy dough. Lay down a piece of parchment paper and spray with cooking spray . Place dough on top and add another piece of parchment paper on top. Using a rolling pin, roll the dough out into a 12 inch pizza crust. Remove top parchment paper from rolled out pizza dough. Using a fork, poke holes all over the rolled out pizza dough. This will help your crust get more crispy as well as prevent any bubbles from forming in the oven. Place into the oven for about 10-12 minutes. Remove from the oven and add on desired toppings. Place back into the oven on High Broil for 2 to 3 minutes. Check it in about two minutes. Remove from the oven and allow to sit for about five minutes. Now you can add on your Cilantro and BBQ Drizzle. Macros includes toppings: Net Carbs: 4
Fiber: 1 Total Carbs: 5 Protein: 16 Fat: 12 Calories: 209 Ingredients:6 Egg Yolks 1/2 cup Sweetener 2 Cup Heavy Cream 2 Cup Almond Milk 1/2 tsp Nutmeg ⅛ tsp Cloves 1/2 tsp Vanilla Extract Salt 1/8 tsp *Optional: add Rum, Brandy or Bourbon Instructions:Add egg yolks and sweetener into a pot off the heat. Turn on low heat and keep whisking slowly adding almond milk and heavy cream until combined. Whisk continuously until it thickens. You do not want it to boil just keep on low. You will know when it thickens once it coats the back of a spoon or reaches 165 degrees. This process can take up to 20 minutes. Once thick, remove from the heat and stir in the Vanilla, Nutmeg, Cloves and salt. Place into a bowl and cover with plastic wrap. Refrigerate for about 3 hours. Net Carbs:2
Fiber: 0 Total Carbs: 2 Protein: 2 Fat: 24 Calories: 253 Ingredients:½ Cup Butter ½ Cup Natural Peanut Butter ¼ Cup Unsweetened Cocoa Powder ½ Cup Powdered Sweetener Pinch of Salt 1 tsp Vanilla Extract 1 Cup Pecans (you can also use Almonds or any nut of your choice) ¾ Cup Unsweetened Coconut Flakes Instructions:Melt unsalted butter and peanut butter into a pot on medium heat until combined and melted. Stir in cocoa powder, sweetener and salt. Stir and remove from the heat. Stir until well combined off the heat and add in vanilla, nuts and coconut flakes. Use a spoon to scoop mixture and place onto a baking sheet lined with parchment paper or wax paper. Set aside and allow the no bake cookies to set. Once your no bake cookies are set you can transfer them into a container placing wax paper in between the layers and keep them in the fridge. Servings: 15
Serving Size: 1 Cookie Net Carbs: 2 Fiber: 2 Total Carbs: 4 Protein: 3 Fat: 19 Calories: 201 Ingredients:1 lb Ground beef 1 lb Ground Italian Sausage 2 Cups Bell Peppers, Diced ½ Large Onion 6 Garlic Cloves or 2 TBSP Minced Garlic 12 oz Bag Cauliflower Rice 2 Cups Beef Broth 29 oz Can Tomato Sauce 14 oz can Diced Tomatoes 2 tsp Worchestire Sauce 1 tsp Basil 1 tsp Oregano 2 tsp Garlic Powder 1 tsp Onion Powder ½ tsp Pepper 2 Bay Leaves 2 TBSP Sweetener ½ tsp Salt Instructions:In a skillet on medium heat cook ground beef and sausage until browned. Crockpot Instructions: Add in all ingredients and cook on Low 6-8 hours or on High for 3-4 hours. You can add in all ingredients together even the Cauliflower Rice. Instant Pot Instructions: Add in all ingredients and cook for 12-15 minutes on High Pressure. Natural release for 15 minutes (no venting) Vent release and open lid after 15 minutes of natural release Optional: Sprinkle Mozzarella cheese on top of your soup. Servings: 10 Serving Size: 1 Cup Net Carbs: 9 Fiber: 4 Total Carbs: 13 Protein: 23 Fat: 15 Calories: 287 Ingredients:Crust: 2 1/2 Cups Almond Flour 2 TBSP Coconut Flour 1/4 Cup Sweetener 1/3 Cup Melted Butter 1 tsp Cinnamon 1/4 tsp Nutmeg 2 tsp Vanilla Extract *Set aside one cup of crust for topping Pumpkin Pie Filling: 15 oz Can Pumpkin Purée 3/4 Cup Heavy Cream 3 tsp Pumpkin Spice 1/4 tsp salt 1 tsp Vanilla extract 2 Eggs 3/4 CupPowdered Brown Sweetener 1/4 cup butter 3 TBSP Coconut Flour Topping: Use 1 cup from crust mixture 1 TBSP Brown Sweetener 1 TBSP Cold Butter 1/2 tsp Cinnamon 1/8 tsp Nutmeg Instructions:Pre-heat oven to 350
In a mixing bowl, add in all dry ingredients for the crust and mix until well combined. Add in your wet ingredients until the crust becomes like wet sand type consistency. You should be able to squeeze the crust into your hand and it should hold its shape. Once you have this mixed together, set one cup of the crust aside for the topping. You will need a 13 x 9 glass dish lined with parchment paper. I like to leave extra parchment paper hanging off the side of the long side of the dish. This will allow you to pull your crumble out of the pan much easier once it is done. Add the crust mixture into the pan except the one cup that has been set aside for the topping. Spread the mixture evenly in the pan and press down to form a crust. Place into the oven and bake for 10 minutes. Once done remove and allow to cool 5 to 10 minutes. While the crust is baking, let's finish up the topping. Add the remaining ingredients for the topping into the one cup of crust mixture that has been set to the side. Adding in the cold butter will make your mixture thicker. Place into the fridge and this will allow the crumble topping to firm up. Now let's make the filling. In a mixing bowl, add in all filling ingredients and mix with a hand mixer. After your crust has been removed from the oven and it has cooled down, pour your filling on top of the crust and even it out. You can gently tap it onto the counter to help even it out. Place back into the oven for 20 minutes. We just want the filling to be firm enough so that the topping does not sink in. Remove from the oven once done and scatter the topping onto the top of the filling until it covers most of the areas. Gently press onto the crumble just to get it to stick to the filling. You do not need to press down on this much at all. Place back into the oven and cook for an additional 25 minutes. Remove from the oven and allow to cool. You can slice after it cools but I prefer to place it into the fridge for a couple hours to firm up. This makes it easier to slice and also will give you nice clean cuts. You can use the parchment paper hanging over the sides to remove from the glass dish and place on an area to cut. Cut into 15 bars. Servings: 15 Serving Size: 1 Bar Net Carbs: 3 Fiber: 3 Total Carbs: 6 Protein: 3 Fat: 18 Calories: 203 |
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