keto

Turkilada Bake

Categories keto, RecipesLeave a Comment on Turkilada Bake

This is not the keto enchilada I set out to make – this right here is a teachable expat moment.

I swear I saw enchilada sauce – at least a case worth – in my local grocery last week. It was right there in a whole section of (American) Mexican foods.

Well, serves me right for not grabbing it there and then – it’s no longer in stock and there is zero evidence that it ever existed in the first place. Neither is salsa. Or green chilis. Or Choula. Plenty of queso, though.

So … we improvise.

Instead of Philadelphia cream cheese (which they have, but I don’t trust my stomach to not revolt at), I grabbed a spreadable cheese from Turkey (basically the same thing). Instead of the enchilada sauce I was craving, I grabbed something called Biber Domates (also from Turkey) – a pepper/tomato paste that comes in a variety of spice levels. Instead of the green chiles I was hoping for, I used frozen spinach (mostly because I needed a green vegetable to make this a meal and was in a snit because of the tiny size of all bags of frozen broccoli on offer here).

This meal wasn’t Mexican, but it was good and still goes great with my hoard of Choula. Seriously, I shipped myself two magnums of the stuff knowing DH would go through at least a quarter of one before I arrived.

Gluten-free, primal, keto

Turkilada Bake

1 lb. boneless skinless chicken thighs
1 bag frozen spinach
Onion powder (or granulated onion)
Garlic powder
Cumin powder
Salt & pepper
1/2 cup some form of cream cheese
1/4 cup Biber Domates (tomato/pepper paste)

Preheat your oven to roughly 375 F.

In a baking dish, spread a layer of frozen spinach. Top with the chicken thighs. Note: My spinach was frozen and chicken was mostly frozen). Sprinkle liberally with salt and pepper. Sprinkle really liberally with garlic and onion. Sprinkle less liberally with cumin.

In a separate bowl, mix the cream cheese and paste together.

Spread on the dusty chicken. Top with the rest of the spinach.

Bake 40 minutes or until the chicken is cooked through.

Serves 4 as a light main – you may want to grab a heartier side if you’re not keto

Dairy-free Low Carb Beef Stroganoff

Categories keto, Recipes, Whole302 Comments on Dairy-free Low Carb Beef Stroganoff

For those of you that have been reading for awhile, I bet you can take a wild guess who is out of town. 🙂

We are a split household on the subject of mushrooms – they are one of my absolute favorite foods; something I can happily eat a pound or so of by myself on the regular. DH? Not so much. He likes the taste, but the texture weirds his mouth out.

I’m also too lazy to make a good pot of butter garlic mushrooms very often, so mushrooms are a sometimes treat food — mostly the second DH goes out of town. Mushrooms, shrimp (which I had for dinner yesterday) and asparagus (which I have not yet seen in stores here).

This version has been mostly caged from a good Nerd friend (shoutout to Fonzico) on her fourth? fifth? Whole30 who raves about this recipe. I’m starting a second pass at keto, so thought it was the perfect time to try.

gluten-free, paleo, Whole30, keto

Dairy-free Low Carb Beef Stroganoff

1 lb. stew beef
1/2 head green cabbage
1 lb. sliced button mushrooms
8 ounces crimini mushrooms
1 can full-fat coconut milk
2 Tbsp. ghee
1 small onion
3 cloves garlic
1 Tbsp. tomato paste
1 Tbsp. fish sauce (check labels)
1 Tbsp. coconut aminos or worcestershire sauce (check labels)
2 c. bone broth or stock
2 Tbsp. fresh thyme + a few extra sprigs
Salt & pepper to taste (I used Himalayan pink salt)
Extra butter or ghee if you need more fat for serving

First, get your aromatics going. Mince the onion and garlic, de-stem about 2 Tbsp. thyme and chop. Add to a large pot with 2 Tbsp. ghee. Sautee on medium-low while you prep the rest of the ingredients, stirring occasionally so you don’t burn the mixture.

While your aromatics are going, cut your cabbage into ribbons, wash your mushrooms, and gather the rest of your ingredients.

When your ingredients are ready to go, add the aminos/worcestershire, tomato paste, and fish sauce to the pot. Stir to combine.

Add the whole mushrooms. Stir.

Add the beef, sliced mushrooms, coconut milk, stock or broth, cabbage and a few thyme sprigs. Stir. Kick the heat up to medium-ish, cover, and simmer 30 minutes.

Uncover and simmer 45 minutes or until the liquid is halved.

Serve up, salt as needed, and add more fat if your macros call for it.

Serves 2 for dinner + 1 for lunch

Keto Pad Thai

Categories keto, Recipes1 Comment on Keto Pad Thai

Mmmmmmm … pad Thai. Oh, how I love thee. Buuuuuuuuuuut, my waistline is saying no to all the carbs. So, a compromise. This isn’t authentic by any means, but it’s delicious. And low carb. Check and check.

Pad Thai comes together in a flash – be forewarned before you start adding things to the pan: prep your veggies, get your liquids ready in a dish, and crack your eggs.

Gluten-free, paleo, keto

Keto Pad Thai

1/2 small head cabbage
1/4 cup frozen peas (optional if you don’t have the carb budget)
shrimp (I used 6 ounces pre-cooked canned shrimp)
2 tsp. tamarind paste (check your labels!)
1 tsp. shrimp paste (optional, check your labels!)
2 Tbsp. + sesame oil
1 Tbsp. fish sauce (check your labels!)
1 Tbsp. rice vinegar (again with the labels)
Juice of 1 lime
1 Tbsp. sambal olek (labels!)
2-4 eggs
1/2 inch ginger
2 cloves garlic
1 small shallot
1 green onion
1-2 Tbsp. fresh basil (optional)

First, prep all your stages.

Stage 1: peel and mince the ginger, garlic and shallot.

Stage 2: in a small dish, combine the tamarind paste, lime juice, rice vinegar, fish sauce, shrimp paste, and sambal olek.

Stage 3: add to a large bowl the cabbage shredded into ribbons, peas if you’re using, and shrimp.

Stage 4: crack your eggs into a small bowl.

Stage 5: chop the green onion and basil if you’re using.

After your stages are prepped, add 2 Tbsp. sesame oil to your largest pan over high heat.

Add stage 1. Stir frequently and cook until softened.

Add stage 2. Stir to make sure the shrimp paste is broken up.

Add stage 3. Toss to combine and let cook, stirring frequently, until the cabbage is softened and the mixture kind of dries out. Hollow out a well in the center of the mixture, pushing the cabbage and stuff to the sides.

Add stage 4. Let the eggs cook halfway through. Stir to break the yolks and make large curds. Cook until eggs are firm.

Top with stage 5 and serve.

If you’re keto, also top with a teaspoon or so of additional sesame oil to increase the fat ratio.

Serves 1-2 for dinner — 1 if you’re alone in the house and like to eat; 2 if you’re not

Coconut Curry Chicken

Categories keto, Recipes4 Comments on Coconut Curry Chicken

This chicken is simple to prepare and makes a great little addition to salads, zoodles or a simple broccoli bowl.

gluten-free, paleo, keto


Coconut Curry Chicken

2 large chicken breasts
1 cup coconut milk
1/2 cup sugar free apricot preserves
1/3 cup green curry paste
Juice of 1 lime
2 Tbsp. fish sauce
Zest of 1 lime
Spicy peanuts
Zoodles

Add all ingredients but lime zest, peanuts and zoodles to a Ziplock and marinade 3 hours to 1 day.

Bake the chicken at 400 degrees F for 25 – 30 minutes, or until cooked through.

Serve with the zest of 1 lime and a hand full of chopped cilantro + peanuts over zoodles.

Makes enough chicken for 4 if your breasts are large

Tuna Chermoula Salad

Categories keto, Recipes, Whole302 Comments on Tuna Chermoula Salad

This recipe is based off of a tuna chermoula toast I saw in a favorites of the week link roundup recently. I was struck by the simplicity of the flavors and the overall unexpectedness of encountering the humble canned tuna in presumably a party setting.

Chermoula is a really neat condiment. Popular throughout northern Africa, this sauce is made a zillion different ways and used as a meat marinade, accompaniment to fish or seafood, and dressing for vegetables. The version I’m making is seasoned to balance tuna’s meaty-but-dull nature.  I’ve seen versions that include the brininess of olives, sweeter versions including raisins, and versions that just straight up seem like chimichurri to me. If you happen to have preserved lemons on hand, they would make a fantastic swap for the lemon here. I, sadly, have run out.

gluten-free, paleo, Whole30, keto


Tuna Chermoula Salad

Your favorite canned tuna (I used a 6 ounce pouch of water packed tuna)
1/4 cup olive oil
Big hand full cilantro
Juice and zest of 1 big lemon (I had 2 small little sad lemons on hand)
1 clove garlic
1/2 inch ginger
1 tsp. sweet paprika
Big pinch red pepper flakes
1/2 tsp. cumin
Big pinch salt
Few cracks black pepper
1/2 avocado
2 cups roasted broccoli

If your broccoli isn’t already roasted, roast some broccoli florets sprinkled with salt, pepper and your favorite fat in a 400 degree (F) oven for 25 – 30 minutes). Let cool.

On to the chermoula.

Chop the cilantro, and add to a bowl. Add the lemon zest and juice, the garlic and ginger once those have been grated, the olive oil, paprika, cumin and red pepper flakes, and hit with a  big pinch og salt and pepper. Taste. Your sauce should be nice and acidic and there should be a bunch of it. Adjust as necessary for your personal salt and heat preferences.

Add the tuna and stir. Add the broccoli and stir. Chop the avocado and add last, gently stirring to combine.

Taste again and adjust seasoning if necessary.

Serves 2 for lunch

Vegan Not-Yo Cheese Breakfast Bowl

Categories keto, RecipesLeave a Comment on Vegan Not-Yo Cheese Breakfast Bowl

HaHaHaHa. I crack myself up. Nacho cheese … not. yo. cheese. … I’m way too easily amused.

This past weekend, the DH was out of town and I was craving Taco Bell. Luckily for my stomach, Taco Bell is inordinately hard to get to from the comfort of my couch (srsly, I only know where 1 Taco Bell is in the city, and I was in zero mood to travel 1:15 and deal with whatever weekend train shenanigans NYC wanted to throw at me just for a meal that was bound to make me sick afterward), so I stayed in and scrounged what I had.

Lucky for me, that included cauliflower and cashews.

gluten-free, paleo, vegetarian, vegan, keto


Vegan Not-Yo Cheese Breakfast Bowl

1 cup raw cashews
1 cup water
1/2 – 1 cup almond milk
1/2 onion, diced
2 cloves garlic, chopped
2 Tablespoons fat of choice (I used ghee and coconut oil; you do you)
1/2 teaspoon cumin
1 teaspoon paprika
1.5 – 3 Tablespoons garlic powder
4 – 5 Tablespoons nutritional yeast
2 – 3 Tablespoons ground mustard powder
1/2 teaspoon chili powder
1 Tablespoon apple cider vinegar
Juice 1 – 2 lemons
1 chipotle chile in adobo, chopped
Salt & black pepper

First, put your cashews into a large glass measuring cup with 1 cup of water. Microwave on high or heat in a pan on the stove until boiling. You could also soak the cashews overnight like you’re “supposed” to, but I had zero forethought or capacity for patience, so I went the lazy route. Lazy ftw.

When your cashews are done, blitz in your blender with the almond milk.

A quick note here about consistency: I first tried blitzing in the food processor, but my cheese was starting off way too chunky and I was disturbed. I switched to my Vitamix, blended the shit out of the nuts, and life was much better. If you do not have a high-powered outboard motor of a blender, you may want to run your cheese through a strainer after completed.

Dice and add your onion and garlic to a smallish pan with your fat of choice. Sautee over medium until the onions are translucent.

While you are waiting, grab all your spices and a spoon – you’ll be tasting things and adding ingredients quickly.

When your alliums are translucent, add the cashew mixture, along with the cumin, paprika, half the garlic powder, half the mustard powder, half the nutritional yeast, the chili powder, the apple cider vinegar, half the lemon juice, and 1/4 cup almond milk. Whisk or stir aggressively to combine.

Add a big pinch of salt and some pepper. Stir and taste. Add more salt, pepper, garlic powder, mustard powder, nutritional yeast, lemon juice and almond milk until your desired consistency and taste is achieved.

Some taste notes: Mustard powder, garlic powder, nutritional yeast and acid are what makes the “cheese” taste here. Err on the side of aggressive seasoning.

When you have what you want taste and consistency-wise, drop the cheese in your blender and whiz to make smooth.

To make the pictured breakfast bowl, pour over some roasted cauliflower (I roasted mine in grass fed buffalo ghee with turmeric, which is why it looks weird) and top with a couple fried eggs. Or whatever vegans eat instead of eggs.

Also great over roasted brussels sprouts with taco-seasoned ground beef and scallions.

Dilled Kale Salad

Categories CSA Shares, keto, Recipes, Whole30Leave a Comment on Dilled Kale Salad

This summer salad utilizes fresh baby greens and an unusual ingredient in salad – fresh dill. Makes a great dish to bring to a potluck on short notice.

gluten-free, paleo, whole30, vegan, vegetarian, keto


Dilled Kale Salad

Roughly 1/2 a pound baby kale

1/3 c. avocado oil mayo (I use Sir Kensington’s)

1 Tbsp. whole grain mustard (Maille is my favorite)

2 Tbsp. chopped fresh dill

2 big cloves garlic, grated

2 Tbsp. apple cider vinegar

Juice of 1 lemon

Sea salt & black pepper

1/3 c. toasted pine nuts

1/4 c. shaved parmesan (optional)

In a large bowl, combine: mayo, lemon juice, dill, grated garlic, and apple cider vinegar. Hit with salt and pepper – taste. You’re looking for a robust dressing – something bright and acidic (maybe a hair too acidic, it’ll tone down when you add the kale).

Add the kale and toss to coat, taking care to massage the dressing into the leaves so it really soaks in.

Add the pine nuts and cheese if you’re using.

Serves 4 as a nice side; makes a good potluck dish

Low Carb Crack Chicken

Categories keto, Recipes2 Comments on Low Carb Crack Chicken

Yeah, yeah, yeah, lots of dishes are called “crack chicken”. Why? Do the other authors, like me, just love hyperbole? Or is it that chicken is usually so ho-hum that any effort to turn it into a highly addictive substance that will invade your dreams and have you fighting the urge to sleep-binge-eat is just so compelling — and so utterly undeniably delicious — that it engenders not only love, but addiction?

I’m going with the latter explanation.

This chicken is just such a chicken. I spent the evening separated from its tantalizing smell due to poor time management, and spent the entire time I was out thinking about it. And couldn’t resist picking at the pan leftovers when I got home.

I’m eating it for two meals today, and I’m super bummed I only made three servings + tossed the rest of those pan drippings.

gluten-free, keto


Low Carb Crack Chicken

3/4 lb. – 1 lb. chicken (I used precut tenders)

1/4 c. mayo (I used Sir Kensington’s avocado oil mayo)

1/4 c. parmesan (I used my favorite flaked parme and shredded by hand – you want small bits so it will mix in with the mayo well)

2 Tbsp. garlic powder

2 Tbsp. onion powder

1 tsp. apple cider vinegar (or lemon juice)

Salt & pepper

Preheat your oven to 375F.

Pat your chicken dry and sprinkle with salt and pepper on both side.

Arrange on a baking sheet in a single layer, making sure the chicken doesn’t touch too much.

In a small bowl, combine all ingredients but the chicken, salt & pepper.

Spread over the chicken, making sure each piece gets a nice liberal coat.

Bake at 375F for 25 – 35 minutes or until the chicken is cooked through and the top is browning.

Serves 3 – 4 if you have self control. Fights may happen. Late night snacking is also a worry.

Dairy-Free Creamy Keto Chicken Casserole

Categories keto, RecipesLeave a Comment on Dairy-Free Creamy Keto Chicken Casserole

This low carb and dairy-free take on a comforting casserole was creamy, delicious, and lasted great for a weeks’ worth of lunches.
gluten-free, keto, dairy-free, paleo


Dairy-Free Creamy Keto Chicken Casserole

1.5 lbs. boneless skinless chicken thighs
15 oz. bag frozen broccoli
2 c. frozen spinach
1/2 package sugar-free bacon
This dairy-free cauliflower cheese

Crisp your bacon and drain. Crumble and set aside.

Cube your chicken and set aside.

Defrost your veggies and set aside.

Preheat your oven to 400 F.

In a large casserole dish, combine the chicken, spinach, broccoli and bacon. Stir to combine. Top with the cauliflower cheese.

Bake at 400 for 35 minutes or until the top begins to brown and the sides are bubbly.

Serves 5 – 6 for lunch

One Pan Chinese Style Chicken

Categories keto, Recipes1 Comment on One Pan Chinese Style Chicken

This is another quick and easy one sheet pan meal that you can throw in the oven and eat over multiple nights for dinner.

Gluten-free, Paleo, Keto


One Pan Chinese Style Chicken

1 lb. chicken thighs
2 big handfuls green beans
1 red bell pepper
4 Tbsp. sesame oil
4 Tbsp. tamari or coconut aminos
2 Tbsp. garlic powder
2 Tbsp. onion powder
1 Tbsp. ground ginger
2 Tbsp. rice vinegar
Sesame seeds

Combine all the wet ingredients and spices in a large bowl or ziploc. 

Chop the chicken into bite size pieces and add to the marinade. Let sit 4 – 8 hours.

When it’s time to cook, heat your oven to 375F. Chop the pepper and green beans into bite sized pieces. Add to a baking sheet with the chicken. Toss to coat in the marinade.

Bake 25 minutes or until the chicken is cooked through, checking about halfway through and stirring. 

Top with a sprinkle of sesame seeds and serve.

Serves 4