Brussel Sprout Hash with Proscuitto Gremolata and Eggs

brussel sprout hash

Breakfast, Recipes | February 29, 2016 | By

A Keto Friendly brussel sprout hash worth waking up to.

I got the wake-up call this morning… “3 minutes to breakfast!” This is always a good thing as my wife is a jedi-master of the breakfast arts. This morning was no exception. Waiting upon my arrival to the kitchen was this most curious and enticing looking dish of Brussel Sprout Hash fully dressed. It was so good I just had to share it with you. A great start for a Sunday morning. Good morning all! 

Brussel Sprout Hash with Proscuitto Gremolata and Eggs
Serves 2
And slightly involved but amazingly worth-it endeavor for a weekend breakfast.
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Prep Time
20 min
Cook Time
10 min
Total Time
30 min
Prep Time
20 min
Cook Time
10 min
Total Time
30 min
309 calories
13 g
397 g
22 g
17 g
9 g
244 g
442 g
4 g
0 g
11 g
Nutrition Facts
Serving Size
244g
Servings
2
Amount Per Serving
Calories 309
Calories from Fat 193
% Daily Value *
Total Fat 22g
34%
Saturated Fat 9g
45%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 7g
Cholesterol 397mg
132%
Sodium 442mg
18%
Total Carbohydrates 13g
4%
Dietary Fiber 4g
17%
Sugars 4g
Protein 17g
Vitamin A
32%
Vitamin C
152%
Calcium
11%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Brussel Sprout Hash
  1. 1.5 cups brussel sprouts - Approximately 12 coarsely sliced
  2. 1/4 cup fennel (anis) - thinly sliced
  3. 1/4 cup poblano pepper - thinly sliced
  4. 2 tsp jalapeno pepper - fine chopped
  5. 1/4 cup onion - 1/2 small onion - fine chopped
  6. 1 large garlic clove - fine chopped
  7. 1 tbsp butter
  8. 1 tbsp heavy cream
  9. fresh ground salt and pepper
For the Gremolata
  1. 1/3 cup Prosciutto - about 3 slices - chopped
  2. 1 tbsp pine nuts
  3. 1.5 tbsp fresh cilantro - chopped
  4. 2 tsp lemon zest
Eggs
  1. 4 poached eggs
For the Brussel Sprout Hash
  1. Slowly saute' sprouts, fennel, peppers, onion, garlic on low - med heat with butter.
  2. When wilted add cream.
  3. Turn up heat to brown the bottom of the hash.
  4. Add fresh ground salt and pepper.
For the Gremolata
  1. On med heat crisp and brown Proscuitto and pine nuts.
  2. Remove from heat and drain on a paper towel.
  3. Coarsely chop.
  4. Add to chopped cilantro and lemon zest and mix well.
Eggs
  1. Poach 4 eggs.
  2. Plate brussel sprout hash.
  3. Top with 2 poached eggs.
  4. Top eggs with Gremolata.
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calories
309
fat
22g
protein
17g
carbs
13g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/
 I loved this breakfast. The only thing I would like try next time is to add some hollandaise sauce. I’ll keep you posted.

A Magical Cauliflower Mash

Cauliflower Mash

Sides | February 18, 2016 | By

Use a Magic Wand to make the perfect Cauliflower Mash

There are a lot of great cauliflower mash or puree recipes out there but my version is worth serious consideration. I borrowed some of this technique from my old mashed potato days. I have to say – I don’t miss them at all. This new standby goes well with so many great mains and is the perfect sub for that high-carb mashed bomb of old.

leeksSimmering the leeks or onion in the butter softens them and adds great flavor to the puree.

I’ve made these for company and converted many a guest that previously swore, “they did not like cauliflower”!

Try some smoked or flavored salts to shift the taste to your liking. In the summer I add fresh chives from the side of my house. Get creative and there is no end to what this side can be paired with.

Cauliflower Mash
Serves 4
A creamy cauliflower puree with great flavor
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
195 calories
12 g
29 g
15 g
6 g
7 g
259 g
241 g
5 g
0 g
7 g
Nutrition Facts
Serving Size
259g
Servings
4
Amount Per Serving
Calories 195
Calories from Fat 129
% Daily Value *
Total Fat 15g
22%
Saturated Fat 7g
35%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 29mg
10%
Sodium 241mg
10%
Total Carbohydrates 12g
4%
Dietary Fiber 3g
10%
Sugars 5g
Protein 6g
Vitamin A
12%
Vitamin C
90%
Calcium
5%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 cups of cauliflower - 1 head
  2. 16 oz. chicken stock
  3. 3/4 cup leek - chopped
  4. 3 tbs butter - Kerrygold or some other equivalent
  5. 1 tbs good extra virgin olive oil - for drizzle
  6. 1/8 cup of half n half
  7. fresh ground salt and pepper
Instructions
  1. Cut cauliflower into same size pieces - medium florets
  2. In a large pot add cauliflower and chicken stock and then add water to cover cauliflower.
  3. Cover and cook on med until fork tender - about 25 minutes
  4. While cauliflower is cooking in a small sauce pan add chopped leeks, butter and salt and pepper, then simmer on low about 10 min.
  5. Add half n half and turn off heat.
  6. Drain cauliflower well then add butter and leek mixture to the larger pot with cauliflower.
  7. With an immersion blender (magic wand) - puree until smooth.
  8. Add salt and pepper to taste.
  9. Cover until ready to plate.
  10. Drizzle olive oil over top.
Notes
  1. Chopped onions can be used in place of leeks.
  2. Light cream can be used in place of half n half.
  3. Alternatively, a bullet blender could work but be sure not to over puree.
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calories
195
fat
15g
protein
6g
carbs
12g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Simple Pot Roast Weeknight Winner

Simple Pot Roast

Mains | February 16, 2016 | By

Finally, simple pot roast weather is here in the Northeast.

Here is a relatively quick and delicious, set it and forget, simple pot roast that will make the house smell great in anticipation for dinner time. You have to plan ahead a little but once it’s in the oven you don’t have to even look at it till it’s done and time to eat – 3 hours later. Think of all you can get done in 3 hours! Served with a side of cauliflower mash and a spinach & sprout salad and you’ll be a hero to everyone at the table.

Simple Pot Roast
Serves 5
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Prep Time
15 min
Cook Time
3 hr
Total Time
3 hr 15 min
Prep Time
15 min
Cook Time
3 hr
Total Time
3 hr 15 min
635 calories
11 g
245 g
24 g
81 g
7 g
569 g
1236 g
3 g
0 g
16 g
Nutrition Facts
Serving Size
569g
Servings
5
Amount Per Serving
Calories 635
Calories from Fat 216
% Daily Value *
Total Fat 24g
37%
Saturated Fat 7g
35%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 14g
Cholesterol 245mg
82%
Sodium 1236mg
52%
Total Carbohydrates 11g
4%
Dietary Fiber 2g
9%
Sugars 3g
Protein 81g
Vitamin A
73%
Vitamin C
15%
Calcium
7%
Iron
56%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 pound chuck roast - angus beef boneless
  2. 3 tbs olive oil
  3. 1.5 large onions - quartered
  4. 1.5 large carrots
  5. 1.5 cups fresh fennel bulb - quartered in large wedges
  6. salt and pepper - fresh ground
  7. 1 cup dry red wine (optional)
  8. 3 cups of beef broth
  9. 3 sprigs of fresh rosemary
  10. 3 sprigs of fresh thyme
Instructions
  1. Preheat the oven to 275 degrees F.
  2. Generously salt and pepper the chuck roast.
  3. Heat the olive oil in large pot or Dutch oven over medium-high heat.
  4. Add the halved onions to the pot, browning them on both sides. Remove the onions to a plate.
  5. Throw the carrots and the fennel into the same very hot pot and toss them around a bit until slightly browned, about a minute or so. Reserve the carrots and fennel with the onions.
  6. If needed, add a bit more olive oil to the very hot pot.
  7. Place the well seasoned meat in the pot and sear it for about a minute on all sides until it is nice and brown all over. Remove the roast to a plate.
  8. With the burner still on high, use either red wine or beef broth (about 1 cup) to deglaze the pot, scraping the bottom with a whisk. Place the roast back into the pot and add enough beef stock to cover the meat halfway.
  9. Add in the onions and the carrots, along with the fresh herbs.
  10. Put the lid on, then roast for 3 hours. For a 4 to 5-pound roast, plan on 4 hours.
  11. The roast is ready when it's fall-apart tender.
Notes
  1. Much of the veggies that go into the pot are for flavor. You may have a carrot or 2 with your beef but limit yourself as they are higher carb. Stick with the fennel and some onions.
  2. Be sure to add some healthy fat to your side dishes to get the ratios more in line with all the protein in this dish.
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calories
635
fat
24g
protein
81g
carbs
11g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

The Best Fast Food Restaurants for a Keto Lifestyle

Eating Out, Reviews | February 3, 2016 | By

The Best Fast Food Restaurants for a Keto Lifestyle has been a study of mine for some time.

I’m busy… I work from home… I’m on the go… I’m running errands… I’m food shopping and I don’t always have time to sit for a longer lunch at the sushi (sashimi for me) bar. Still, I’m not eating just any fast food and the low carb choices out there are few and far between.

So I have compiled a short list of quick Keto options that really satisfy even the most refined taste buds on the go.

One of my first choices is a new comer to the scene but they seem to be expanding so if you can find one in your area it’s a keeper. BurgerFi is a higher end, pro-environment, fast food burger spot that does things right. No cans in the kitchen – they source from local farms, and they make things fresh daily – a trend that any new breed, fast food restaurant that’s on that ball has shifted to. BurgerFi was started in a gourmet kitchen by gourmet chefs. This spot also serves local craft-brews on tap and wine – definitely a few steps up from 5 Guys!

I used to go here in my pre-keto days mostly for the chocolate custard milk shake that they make with half-n-half topped with whipped cream – this shake is no joke and is one of the reasons, in my opinion, that the TCBY right next door went out of business after having 2 years of major success.

Whenever I would drive by the BurgerFi plaza my car would tend to veer towards this spot. I would scheme with myself on what kind of lighter lunch I could have somewhere to be able justify the 880 calories I would consume if I allowed myself this chocolaty-wasted indulgence.

If I actually ate lunch there – complete food debauchery could ensue, as I would get “The Twenty-Eight”, A dry aged double brisket cheese burger with swiss and blue cheese. I thought… “I just won’t get the hand-cut fries” and that would make this 1530 calorie lunch plausible.

Nap please! Ahhh… the good ole days when I was fat!

The Best Fast Food Restaurants for a Keto Lifestyle

But I digress… Now that I am living la-keto-loca I do not physically crave those sugary things and therefore can make better choices. I still get “The Twenty-Eight” at BurgerFi but I get it “Garden Style” so it is wrapped in lettuce bringing the calories down to a respectable 550 and the net carbs to less than 10. The thing I notice most as I leave is that I am full of energy and I feel satiated but not stuffed like I used to. Many decent burger places today offer “Garden Style”. If what is in between the buns was any good to start with – you won’t miss the bun. And the BurgerFi sauce is made in-store daily and has only 2 carbs and most of the calories from fat! So BurgerFi me! It’s good to be Keto! 

BurgerFi

I added a fried egg to this one. Amazing!

Next up on the list of The Best Fast Food Restaurants for a Keto-Lifestyle is Chipotle.

They even have a new calculator on their site so you can zero-in on what you are really eating nutrition wise. I’ll save you some time.

There is only 1 thing on the menu that can be considered low-carb and depending on how you order it makes all the difference.

Start with a Salad. Add the fajita veggies, your protein – chicken and carnitas are the best choice at 0 carbs. Then add a little of each of the 3 tomato salsas – If you do not want spicy stay away from the green one. Don’t be shy as this will be the dressing for your salad. Add some cheese and if you really want to add some fat and go more keto add the Guacamole which I understand is made in-store, fresh daily and is pretty dam tasty!

Without Guac. -calories: 375  Net carbs: 14  

With Guac. – calories: 605  Net carbs: 16 

Stay away from the beans, rice, corn salsa and from that vinaigrette dressing as it adds 18 grams of carbs and 270 calories all by itself to your lunch.

The Best Fast Food Restaurants for a Keto Lifestyle

Last on my list, I don’t recommend if you’re new to keto, as this is not a safe place for you if your carb-craving is not totally under control. It’s Panera Bread! Surprisingly, it appears that Panera is cleaning house and tweaking all of their recipes looking at every ingredient so nothing artificial or questionable remains. Most are still loaded with carbs but I have uncovered a few items worth stopping by for. There are 3 salads on the menu that are great if you’re in hurry. Just be sure to offer the apple or the french bread that comes with, to a friend or non-keto loved one. The Greek is my favorite. Lunch anyone?

Greek Salad with Chicken  Calories: 500  Net carbs: 9 grams

The Best Fast Food Restaurants for a Keto Lifestyle

Chicken Cobb Salad with Avocado  Calories: 660  Net carbs: 7 grams

The Best Fast Food Restaurants for a Keto Lifestyle

Power Kale Ceasar Salad with Chicken  Calories: 600  Net carbs: 8 grams

The Best Fast Food Restaurants for a Keto Lifestyle

Don’t bother doing a soup and a salad combo. As yummy as those soups are the lowest carb bowl of soup has 15 net grams of carbs – Low-Fat Vegetarian Garden Vegetable Soup with Pesto. The much-loved Broccoli Cheddar has 20 net grams per bowl. While they were revisiting their soup recipes they should have worked on lowering the carbs… maybe next time.