Category Archives: Dinner

Keto Cauliflower Cottage Pie

keto cottage pie

If you’re not familiar with Keto, then don’t worry…Today’s post is from Louise Hendon. She’s the co-founder of The Keto Summit, a site dedicated to providing you with practical advice, recipes, and tips for starting Keto. She’s also the author of The Essential Keto Cookbook and creator of the 3-2-1 Keto Meal Plans Program. So if you’re interested in getting started on Keto, please check those resources out.

Keto has gotten so popular over this past year (2017) that you’ve probably read about it somewhere…

But in case it’s new to you, let me start by explaining what Keto is.

Keto is a diet/lifestyle that integrates low carb with whole foods and healthy fats. It’s a diet that’s been around for almost a century. It was originally designed as a treatment for epilepsy (and it’s still used today for that purpose).

However, in modern times, people found that Keto also worked amazingly well for helping people stabilize their blood sugar levels, lose weight, gain energy, clear mental fog, and more. There’s even research being done into using Keto as an adjuvant cancer therapy.

And it’s those amazing benefits that has people so excited about this diet.

What do you eat on Keto?
The first thing most people want to know when they hear about a new diet is…what do you eat?

On Keto, you eat a lot of whole foods…things like:

• Fatty meats
• Fish and other seafood
• Leafy green vegetables
• Some berries, nuts, seeds
• Healthy fats

Because most fast food joints and restaurants don’t cater to people on Keto yet, right now most people starting Keto have to do a fair amount of cooking. Of course, cooking from scratch helps to make this diet even healthier for you!

How to start Keto?
It’s actually pretty easy to get started on a Keto diet.

For most people, it just sounds confusing at first because there’s a lot of different viewpoints on Keto out there – for example, some people add dairy to Keto recipes whereas other people (like us over at The Keto Summit) suggest you try to avoid all dairy except for ghee.

So, if you’re interested in getting started, then just try to focus on these 3 steps at first:

1. Cut down your net carb intake per day to under 25 g.
2. Eat lots of green leafy vegetables.
3. Add in more healthy fats like coconut oil, ghee, and olive oil.

And if you want to know more about Keto then, you can check out our post on getting started here.

Keto Recipes
Lauren already has a ton of Keto recipes on her site…recipes like Instant Pot Pulled Pork and Baked Turkey Breakfast Sausage Patties.

But if you’re looking for more Keto recipes, then please check out The Essential Keto Cookbook the 3-2-1 Keto Meal Plans Program.

And to give you a taste of the types of recipes that would be considered Keto, here’s a delicious no-potato Keto cottage pie recipe.

Keto Cauliflower Cottage Pie
 
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Serves: 6
Ingredients
  • 1.5 head of cauliflower (600 g), broken into florets
  • 3 Tablespoons of ghee (45 ml), melted
  • ¼ cup of coconut oil (60 ml), to cook the ground beef with
  • 1 medium onion (110 g), finely chopped
  • 1.5 lbs of ground beef (675 g)
  • 2 carrots (100 g), finely chopped
  • 2 stalks of celery, finely chopped
  • 4 cloves of garlic, minced
  • 4 Tablespoons of fresh parsley (4 g), finely chopped
  • Salt and pepper, to taste
  • ¼ cup crushed nuts and seeds, for topping
Instructions
  1. Preheat the oven to 350 F (175 C).
  2. Boil the cauliflower florets until they’re soft. Drain well.
  3. Place the florets along with the ghee into a food processor or blender to make the mash (make sure it’s creamy and not watery). Add salt to taste.
  4. Cook the ground beef in a large skillet in the coconut oil. Add in the onions, carrots, celery, parsley, and minced garlic. Cook until the beef is browned. Season with salt and pepper, to taste.
  5. Pour the cooked beef mixture into a large baking dish (9-inch x 9-inch (23cm x 23cm) or a large oval dish).
  6. Scoop the cauliflower mash on top and smooth it out.
  7. Bake for 30 minutes.
Nutrition Information
Calories: 491 Fat: 40 g Carbohydrates: 12 g Sugar: 5 g Fiber: 4 g Protein: 22 g

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Instant Pot Pulled Pork

instant pot pulled pork

Instant Pot pulled pork is a quick meal in one pot, that you could easily make ahead of time for guests. You can use your favorite bbq sauce or make or your own. I’ll admit that I’m lazy and I usually buy mine. You can get paleo friendly bbq sauce at whole foods or online, and if you are on budget the whole food’s brand 365 has a great bbq sauce that’s not pricey. I also like Annie’s Naturals sweet and spicy organic bbq sauce. So there are plenty of options depending on your diet. I used Annie’s Naturals for the photo above, but I usually make do with what’s in the fridge.

I used to make this in the slow cooker, but the instant pot pressure cooks this for 45 minutes and it’s done. It’s seriously impressive. Although the instant pot definitely was a little scary compared to the slow cooker, it’s worth it. Just be sure to wear an oven mitt when quick releasing the steam/pressure. Better safe than sorry.

Instant Pot Pulled Pork
 
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Serves: 8
Ingredients
  • 2 pork tenderloins (about 3-4lbs)
  • 1 onion, sliced in half
  • 1 bay leaf
  • 2 garlic cloves
  • 1 cup of chicken broth
  • ½ cup of bbq sauce
  • 1 tsp sea salt
  • a couple grinds of black pepper
Instructions
  1. Slice an onion in half and nestle it in the instant pot with with pork tenderloins.
  2. Then add two peeled garlic cloves whole, a bay leaf, chicken broth, sea salt and black pepper to instant pot.
  3. Add ½ cup of bbq sauce over pork tenderloins. Secure lid and make sure vent is sealed.
  4. Then set instant pot to manual and on high pressure cook for 45 minutes.
  5. Use quick release to release steam when finished.
  6. Shred pork and set aside.
  7. (optional) scoop out juice/liquid in instant pot and drizzle over shredded pork to keep moist, if eating later
  8. (optional) Mix in or drizzle fav bbq over shredded pork before you serve.

Skinny Vegetable Coconut Curry

skinny vegetable coconut curry

This skinny vegetable coconut curry is both vegan and paleo friendly. I’ve made lots of curries over the years but this is my first time posting one of my recipes. This is an Indian curry, using madras curry powder from Koshys that I got at my local Indian market. You can also use your curry powder of your choice or find the one I used online. I normally cook with full fat coconut milk from Native Forest, but I for this recipe I  used what was available at Trader Joes, and the consistency of their coconut milk is very light. So I would err on the side of using a light coconut milk if you have the option of choosing a light or full fat version.

This recipe ended up making a lot of food and curry freezes well, so I plan on using this recipe in the future for meal prepping. It would go great on it’s own to eat like a stew if you are paleo, but my husband prefers it with rice, and I don’t mind a little bit of gluten free rice on occasion. Either way, this curry will be a big hit.

Skinny Vegetable Coconut Curry
 
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Serves: 8
Ingredients
  • 1 (15 oz) can of tomato sauce (about 2 cups)
  • 1.5 (13.5 oz) cans of coconut milk (about 3.5 cups)
  • 1 large yellow onion
  • ½ tsp sea salt
  • 1 tsp grated fresh ginger
  • 3 tbsp madras curry powder (Koshys brand)
  • 5 carrots chopped
  • 1 red bell pepper chopped
  • 1 green bell pepper chopped
  • 1.5 lbs of chopped cauliflower
  • 5 cloves of garlic minced
  • 2 tbsp of avocado oil
Instructions
  1. Add 1 tbsp of avocado oil to a large pot or dutch oven on medium heat.
  2. Then add chopped onions and let them sweat for 5-10 minutes until they are reduced in size.
  3. Then add second tbsp of avocado oil, minced garlic, grated fresh ginger, and curry powder to pot and stir for a few minutes.
  4. Add half a can of coconut milk to the pot, and scrape any curry powder or garlic stuck to bottom of the pan.
  5. Then add chopped cauliflower, carrots, and bell peppers to pot. Vegetables should start to cook and steam in the coconut milk.
  6. Add 1 can of tomato sauce and the rest of the coconut milk and bring liquid to a boil.
  7. Then reduce liquid to a simmer, and let it cook on low for a few hours or until vegetables are cooked to desired firmness.

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Baked Salmon with Lemon Herb Aioli

baked-salmon-lemon-herb-aioli

Omg this lemon herb aioli tastes amazing on everything, but especially good on baked salmon. I think the fresh lemon juice and the dijon mustard in the aioli go really well with the salmon flavor. My husband, who is my official taste tester loved it, and he’s more of a meat, than a fish, kind of guy. The aioli is made with paleo friendly coconut and avocado oil so it’s really healthy, although it would be just as delicious on sweet potato fries or a burger. It’s a good thing I made a lot of it (I doubled my normal aioli recipe)!

I made this salmon dish with baked green beans, and I sliced some radishes on the side, for a fresh palette cleanser. There is a lot of healthy oil in this dish, but you definitely need something cooked (or uncooked) without any oil on the plate. My husband and I happen to love raw radishes, and they are crazy good for you. Plus, I love their color on the plate.

Baked Salmon with Lemon Herb Aioli
 
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Serves: 2
Ingredients
  • 4 tsp fresh chives
  • 1 tbsp dill
  • 1 tbsp parsley
  • 1 tsp ground garlic
  • 1 pressed garlic clove
  • 1 cup of coconut oil
  • 1 cup of avocado oil
  • juice from 2 lemons
  • 4 tsp dijon mustard
  • 1 tsp sea salt
  • 4 egg yolks
  • ½ lbs of salmon
Instructions
  1. Melt coconut oil in a pan. Then add to measuring cup with avocado oil.
  2. Separate yolks from whites and add yolks to food processor. Add lemon juice, sea salt, and dijon mustard.
  3. Then slowly drizzle in oil, while food processor is on until ingredients emulsify.
  4. Then chop and add to food processor fresh herbs, ground garlic, and 1 clove of minced garlic.
  5. Transfer aioli to a container and store in fridge until the rest of your food is cooked.
  6. Bake salmon at 350 degrees fahrenheit for 15 minutes.
  7. (optional) garnish salmon and lemon herb aioli with fresh chives.

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Slow Cooked Bratwurst with Cabbage and Onions

Bratwurst - Healing and Eating

This slow cooked bratwurst might be one of my new favorite recipes, it’s seriously that delicious. Plus, it’s easy to make and paleo friendly, and you can never have enough slow cooker recipes, at least that’s my opinion. The cabbage makes this recipe really filling and healthy, but it tastes just like comfort food. Instead of slow cooking it with ale, I used Crispin’s Original Hard Apple Cider, which gives it plenty of sweetness, and I also added a tablespoon of apple cider vinegar to balance out the sweetness with a little bit of sour. The end result is a nice tangy cabbage and onions that I couldn’t be happier with.

Slow Cooked Bratwurst with Cabbage and Onions
 
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Serves: 4
Ingredients
  • 3 links of pork bratwurst
  • 1 bottle of hard apple cider (12 fl oz) (Crispin)
  • 1 half chopped green cabbage
  • 2 medium sweet white onions
  • 1 tbsp coconut oil
  • 1 tsp sea salt
  • ½ tsp fresh ground black pepper (5 twists)
  • 1 dried bay leaf
  • ¼ tsp fresh thyme
  • ¼ tsp fresh rosemary
  • 1 tbsp apple cider vinegar
Instructions
  1. Chop green cabbage and sweet white onions and add them to the slow cooker.
  2. In a large saute pan, on medium high, heat 1 tbsp of coconut oil. Then brown pork bratwurst a few minutes on each side.
  3. Transfer oil and bratwurst to slow cooker.
  4. Add bay leaf, sea salt, ground pepper, thyme and rosemary to slow cooker. Then pour hard cider over everything and let it cook on high for 4 hours.
  5. Remove bratwurst from slow cooker and slice. Then return bratwurst to slow cooker, and mix everything together.

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Spaghetti Squash Stir Fry

Spaghetti Squash Stir Fry

This spaghetti squash stir fry was actually my husband’s idea. We had a lot of paleo friendly leftovers from the week and decided it would be delicious all together as a stir fry and it was! Everything was made ahead of time, from the slow cooked spaghetti squash to the shredded chicken and chopped vegetables. The last time I was at Whole Foods, I noticed that Coconut Secret which makes coconut aminos came out with a teriyaki sauce! It’s soy, gluten, and GMO free and completely organic and vegan. Be sure to salt your food though, unlike soy sauce or conventional teriyaki sauce, it doesn’t add any salty flavor.

Spaghetti Squash Stir Fry
 
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Serves: 4-6
Ingredients
  • 1 large spaghetti squash
  • 2 bone-in skin on chicken breasts
  • 2 cups of chopped bell peppers (yellow, orange, and red)
  • ½ cup chopped onion
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper
  • 2 tbsp Coconut Nectar Teriyaki Sauce
  • 1 cup of water
Instructions
  1. Add a cup of water to slow cooker and steam spaghetti squash for 3 hours on high.
  2. Wrap baking sheet with aluminum foil for easy clean up. Grease with olive oil.
  3. Then add more olive oil to chicken and then sprinkle with salt and pepper
  4. Bake chicken for an hour at 350 degrees. When fully cooked shred chicken and set aside.
  5. When spaghetti squash is done, lift from slow cooker, carefully it will be hot.
  6. Then, cut spaghetti squash in half and scoop out seeds. Then peel out spaghetti squash and set aside.
  7. Dice bell peppers and red onion.
  8. Then, in a large saute pan or wok stir fry squash, bell pepper, onion, and shredded chicken together on medium to high heat for ten minutes with teriyaki sauce.

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