Tag: paleo

Keto Holiday Leftovers Hash

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One of my favorite things about a nice big holiday meal is the leftovers. I love taking little bits of this and that and creating either a buffet plate, a hugely messy sandwich, or a one-skillet meal from what’s there.

This year, since we’ve been experimenting with keto – I thought I’d whip up a low carb version of one of my very favorite dishes — hash. Seriously, I could eat hash every day (and have – that was my #1 bachelorette food).

gluten-free, paleo, keto


Keto Holiday Leftovers Hash

Leftover holiday meat (I used 2 ounces turkey in mine, and 3 ounces turkey in my DH’s)
1 cup steamed cauliflower bits (make these about half-inch size)
1/2 cup leftover broiled green beans
2 Tbsp. unsalted butter
1 – 2 slices leftover bacon per person
1 – 2 eggs per person
2 Tbsp. fat of choice (I used bacon drippings)
Palm full chopped fresh rosemary + sage
Salt & pepper
Crushed red pepper flakes

First, get your cauliflower going. You want to crumble about half a head cauliflower into roughly half-inch sized pieces. These are going to serve as your “potatoes” so you want a little heft to them (but not so much it’s like chawing down on a hunk of naked cauliflower).

Place in a pot, put an inch or so water in, turn the burner to high, and add a few liberal pinches salt. Boil, covered, 5 – 8 minutes or until soft. Drain.

Heat the fat of choice in your largest pan. Add the cauliflower. Chop the green beans roughly and add. Hit with a big pinch salt and a few grinds pepper.

While the veggies are cooking, start your eggs in a small pan on low heat. Add the butter, wait until it melts, then gently cook your eggs until your desired yolks have been met (I like over medium). Remove to a plate when done (save the butter!).

When the eggs are done, add your meat (turkey) to the pan and sautee until warmed and maybe even crispy.

Mince the herbs and add to the veggie skillet. Taste and adjust seasoning if necessary.

Add half the veggies + your portion of meat + your eggs to a bowl and top with red pepper flakes. Repeat for the other bowl.

Serves 2

Massaged Kale & Pomegranate Salad

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This recipe is also a crowd favorite and made quite the hit at my last potluck. Vegetarian, vegan, paleo – it’s endlessly friendly (unless there is a nut allergy) and would taste great with some pecorino cheese for the lactose tolerant.

Gluten-free, vegetarian, vegan, paleo


Massaged Kale & Pomegranate Salad

10 ounce bag washed and cut kale
1/2 red onion, diced (about 1/2 a cup)
5 ounces pomegranate arils
3/4 cup pecans, crushed
1 apple, julienned
2 tsp. Dijon mustard
2 tsp. apple cider vinegar
4 glugs avocado or olive oil
1 tsp. maple syrup
Big pinch Kosher salt
1 tsp. black pepper

Whisk the dressing ingredients (everything from the mustard down) in a small bowl. Add all the other ingredients to a large bowl. Combine, taking the time to massage the dressing into the kale and other salad ingredients so every leaf is coated.

Serves a bunch 

Sun Butter Fat Bombs

Categories keto, Recipes, Whole302 Comments on Sun Butter Fat Bombs

Pretty much all I want in a dessert is a spoon full of peanut butter. Or almond butter. Or Sun Butter.

This fat bomb is a great way to get a nice little fat boost while not having to deal with the chocolate that always seems to get in the way of what I really want.

Note: Like my other fat bomb recipe, I slused small square silicone ice cube trays to portion. Each portion is 2 squares.

Keto, Paleo, gluten-free, vegetarian, vegan


Sun Butter Fat Bombs

1/4 cup melted cacao butter (you can use coconut butter, coconut oil or coconut manna, but will need to keep the Bombs in the freezer)

1/4 cup sunflower seed butter (or other nut butter – sugar-free is best; cashew butter may be too carb-heavy)

4 drops vanilla stevia (optional)

Sprinkle Himalayan pink salt

In a large measuring cup, melt the fat. Whisk in the butter until completely smooth. Add the stevia and stir.

Pour into the molds – you should have 11 or 12.

Freeze to solidify and then either keep in the freezer, or if you used cacao butter – you can also keep in the fridge.

Makes 5 – 12 servings depending on how much you want per serving

Keto Pecan Stuffing

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I was so excited about this recipe when I saw it on Pinterest. 

This is pretty much everything I want in stuffing – with none of the cloyingly dry grossness that is the bread. 

Keto FTW!

Gluten-free, paleo, Keto, Whole30


Keto Pecan Stuffing
Based on Low Carb Pecan Stuffing by Simply So Healthy

4 ribs celery
1/2 a white onion
8 – 10 ounces pecans
Fresh sage
Fresh rosemary
1 Tbsp. fat of choice (I used bacon fat)
1 Tbsp. unsalted grass-fed butter
Himalayan salt & black pepper

Thinly slice the celery and dice the onion. Add to a large pan with the Tablespoon fat over medium heat. Sautée until the veggies are softened.
While the veggies work, mince the herbs (you’ll want 3 – 4 Tbsp. in total).

When the veggies are softened, add the herbs, pecans and butter. Sautée until the pecans are starting to burn. Hit with salt & pepper to taste.

Want to take this stuffing from delicious to ;)&(@,!?)’ delicious? Add the drippings from a turkey and cook an additional 3 – 5 minutes. This dish is great without, but with …. holy shit, this is good.

Serves 4 or so as part of a big holiday spread. 

Keto – Day 2 of 30

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Today got a little better, macros-wise but I was hungry all afternoon. And after dinner. Sooooooo hungry.

Breakfast

Rocketfuel latte block in my usual coffee.



Lunch

Avocado, chicken, scallion & mayo salad with lime juice.



Dinner

Thai chicken & zoodles.


Snack

Whomp Whomp. No room for the massive amount of almonds I was craving.

Macros
1338 of 1318 kcal
16.5 of 20g net carbs
73.2 of 70g protein
106.1 of 106g fat

I’m Doing Something Crazy With My Diet Again

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Hold the cat – I’m doing something crazy with my diet again. And no, I’m not doing *another* Whole 30.

Instead of resting on my laurels, this month I’ve decided to break from my long-standing macros and give Keto a try. The DH is itching to give it another shot, I want to knock off the last few stubborn pounds I acquired as a student, and I’m curious to see how my body will react.

So, let’s take a dive – shall we?

First thing’s first. This is where I’m pulling my keto macros from:

http://www.ruled.me/guide-keto-diet/

And what are those macros?

1318 kcal

20g net carbs

70g protein

106g fat

That breaks down to 6% carbs, 21% protein and 73% fat.

Why?

According to the calculator, I have a total energy expenditure of 1757 kcal per day (127 lbs. weight / 31% body fat = 1229 BMR, 123 TEF & 1351 base energy expenditure + a lightly active lifestyle).

To lose weight on the track we’ve chosen, I need to operate at a 25% deficit, which would put me at 0.8g/lb. protein and 20g net carbs.

You keep saying “net carbs” wtf is a carb net? Net carbs are total carbs – fiber; keto people like fiber.

Wait … those macros look kinda familiar.

If you’ve been following my macro obsession for awhile (holla, Nerd friends!), you may think these numbers look familiar. They are. My “regular” macros (based on Mark Sisson’s Primal Blueprint plan: http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/)

Have me eating:

1500 calories or less

100g or less fats

100g or less carbs

70g or more protein

These macros have been my besties for a couple years now and I know they work. They’re easy to follow, and when I’m actually doing what I need to be doing they at least keep my weight stable.

Erm … so, if keto is so similar to what you already do, why subject yourself to crazy making rules?

I’m treating this foray into ketoland like a Whole30 – I’m hoping to get back to a mindful state of food consumption, rein in the bad habits that have crept into my diet over the past few months, and get back to eating what I know I’m supposed to be eating. If keto is like W30, I’ll quit thinking of excuses to ‘just have a damn sandwich’, things like popcorn won’t be a major focus of my weekend, and I will stop looking for excuses to have things like dessert or drinks or a PSL or fries.

Oooookaaaay … what does a keto day look like, food-wise? I’m betting your favorite breakfast is out.

Unfortunately, I have to say sayonara to my favorite green smoothie – at least until I can figure out how to make it not taste like swamp water with no apple.

Luckily, I have a best friend who is already doing keto and kicking ass at it. She has other restrictions (and funny enough – in looking back at my Whole30 posts to see how I want to format this Keto series, she is the whole freaking reason I did W30 in the first place because apparently she’s *always* been about 5 steps ahead of me), but this is the gist of what she’s eating every day:

Rocket fuel latte for breakfast

Bone broth or an Epic bar for lunch (depending on whether she’s at home)

A palm worth of protein + veggies cooked in lard for dinner

That looks like maybe enough food for me but definitely not enough food for my DH, so the general plan looks like:

Rocket fuel latte for breakfast

Epic bar + snack nuts if I’m out for lunch

Veggies + chicken if I’m home for lunch

Protein + veggies for dinner

Bone broth as a snack as needed

Hard boiled eggs as a snack as needed

Salumi for a snack as needed

Fat bombs for an emergency ‘I need more calories and/or fat after dinner’ ration

My DH will want to add guac and bacon to that list; and we may end up doing eggy muffins instead of rocket fuel for breakfast. Or he may, at least. I love my coffee too much to give it up.

Speaking of … this is going to make getting coffee out a pain in my damn ass again. I need to see what the keto peeps do about this.

I also may revitalize my keto protein bomb smoothies I was making last fall. Those bitches were delicious and more than filling for a meal. Like they’d make an awesome lunch on the go for both of us.

For reference, I’ll be feeding two of us in this experiment. My macros are above; the DH’s are as follows: 1982 kcal, 20g net carbs, 121g protein, 158g fat

I’ll be posting updates daily on what I’m eating and will do a big wrap-up at the end with anything I’ve learned over the whole process.

Curious to see what I had to say about Whole30? Here’s info on my First, Second, and Third Whole30s.

Paleo Creamed Spinach

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This recipe is decadent tasting yet healthy. Makes a perfect side to some bacon-wrapped chicken.

Gluten-free, Paleo


Paleo Creamed Spinach

10-ounce bag frozen chopped spinach

1/2 – 3/4 cup your preferred milk (I used an almond/cashew blend – be careful to use original unsweetened!)

1/4 cup caramelized onions

2 Tbsp. grass fed butter

1 – 2 Tbsp. arrowroot powder (or if you don’t have it: cornstarch)

1/2 tsp. ground nutmeg

Kosher salt & black pepper

Make a slurry out of the milk and arrowroot powder like you would cornstarch & milk. Chop the onions.

In a large pan over medium heat, bring the slurry to simmer. Whisk in the butter. When the mixture is thickened a bit, add the Spinach and onions. Add the nutmeg and hit with a big pinch salt + a few cracks pepper.

Sautée, stirring frequently, until the spinach is warmed through and creamy but not soupy.

Serves 2 for dinner as a side 

Simple Tuna & Grape Lunch

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I had forgotten how quick, inexpensive and versatile a simple can of tuna was until I found myself without a good lunch protein and with zero desire to leave the house. Cue pantry staples FTW.

Gluten-free, Paleo


Simple Tuna & Grape Lunch

1 4-oz can Tuna
1 stalk celery
1/2 cup grapes, sliced
1/5 cup pecans, chopped
1/4 cup avocado oil mayo
2 tsp onion powder
2 tsp garlic powder
2 tsp apple cider vinegar
1-2 Tbsp fermented hot sauce
Big pinch Kosher salt
Few cracks black pepper
Plantain chips or something else for scooping

Combine in a small bowl.

Serves 2 for lunch

Paleo Buffalo Chicken Salad

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This recipe is easy, flavorful, and addictive. And, when served with something to scoop with like plantain chips or extra celery, it’s even fun to eat. 

For a really cool way to shred the chicken (i.e. with an electric mixer), check out the reference recipe in the link. Genius! 

Note: This chicken is spicy. 

Gluten-free, Paleo 


Paleo Buffalo Chicken Salad

Based on Crockpot Buffalo Chicken by Civilized Caveman

2.5 lbs. boneless skinless chicken breasts
1 sweet yellow onion
2 Tbsp. garlic powder
2 Tbsp. onion powder
2 big pinches Kosher salt
2 tsp. black pepper
2 Tbsp. butter
6 oz. hot sauce (Frank’s or Louisiana)
3-4 ribs celery
4 Tbsp. ranch dressing (I used Tessamae’s)
2 Tbsp. aioli

Halve and thinly slice the onion. Spread out on the bottom of your slow cooker. Add the chicken in as close to one layer as possible. Add the spices, butter, salt, pepper & hot sauce.

Cook on low 6-8 hours. Let cool and shred.

When your chicken is done, add 10-12 ounces to a large bowl. Dice the celery and add. Add the ranch & aioli and stir to combine. Taste and season as necessary.

Chill.

Serve with plantain chips or more celery for dipping.

Note: You will have a ton of chicken leftover. This chicken is great with garlic mashed cauliflower, roasted broccoli, and pretty much everywhere else buffalo chicken is good – which is everywhere. 

Thai-Influenced Chicken Omelette

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I was going to call this dish ‘laaaaadies niiiight! eggs’ since I had to feed myself for dinner last night and wanted an omelet – but not – but that was too long.

I do not like omelettes. Frittatas I can do; I love tamagoyaki, but to me French-style omelettes just taste like wet dog smells and gross me out. They also generally for some reason make my stomach hurt on the rare occasion I get it into my head I want one.

So, for dinner I took inspiration from the Japanese drunk dish – okonomiyaki. Okonomiyaki is generally made with cabbage and egg and some other stuff and is delicious and pretty much all things good in the world.

Gluten-free, paleo, Whole30 if you source it right


Thai-Influenced Chicken Omelette

3 eggs
4 ounces chicken breast
1 cubano pepper
2 tsp. sesame oil
2 c. shredded green cabbage
2 Tbsp. fish sauce
1/2 Tbsp. butter or ghee
Juice of 1 lime
Sriracha to taste

Chop the chicken into bite-sized pieces and slice the pepper thinly.

In a large skillet, heat the sesame oil. Add the chicken and pepper and sautee until just browned.

Add the cabbage and butter and sautee until the cabbage is softened and browning in spots.

Beat the eggs together with the fish sauce and lime juice. Spread the cabbage mixture out over the bottom of the pan in as even a layer as possible. Pour the egg over. Let sit until the eggs are mostly set.

Sriracha to taste.

Here, if you’re really skilled and awesome – flip that sucker over and cook the other side. I am less awesome, so ended up breaking my eggs up and kind of scrambling them from this point. They were no less delicious.

Serves 1 for dinner