Roasted Eggplant Caponata

roasted eggplant caponata

A roasted eggplant caponata that is simple to make and always a crowd pleaser.

I always buy eggplant this time a year as there are so many varieties available especially at local farm stands and markets. Be sure to pick fresh ones that are heavy and solid to the tap. This roasted eggplant caponata recipe really delivers a great flavor that goes well as side dish or an app. You can serve it with cucumbers to keep it really low carb or you can splurge with some lower carb pita chips shown below.

Roasted Eggplant Caponata
Serves 6
A simple fresh eggplant caponata with few ingredients.
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
192 calories
14 g
0 g
15 g
2 g
2 g
219 g
351 g
6 g
0 g
13 g
Nutrition Facts
Serving Size
219g
Servings
6
Amount Per Serving
Calories 192
Calories from Fat 133
% Daily Value *
Total Fat 15g
23%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 0mg
0%
Sodium 351mg
15%
Total Carbohydrates 14g
5%
Dietary Fiber 5g
22%
Sugars 6g
Protein 2g
Vitamin A
11%
Vitamin C
18%
Calcium
4%
Iron
8%
* 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. 1 large eggplant - 3/4 inch diced, skin on
  2. 1 cup red onion - halved then sliced thin
  3. 1/2 cup green olives - pitted, sliced in quarters length-wise
  4. 1 cup fresh fennel bulb - coarse diced
  5. 1/3 cup capers - rinsed
  6. 1 cup tomato sauce - good quality jared or substitute with 4 ripe tomatoes - chopped coarse
  7. 2 tbsp fresh parsley - chopped coarse
  8. 6 tbsp extra virgin olive oil, divided
  9. 1/4 cup white wine vinegar
  10. 1.5 tsp sugar
  11. Fresh ground salt and pepper to taste
  12. 1.5 tsp crushed red pepper flakes (optional)
Instructions
  1. Preheat oven to 425.
  2. Toss eggplant in 4 tbsp of olive oil in a large bowl.
  3. Arrange eggplant single layer on a baking sheet and roast until browned, flipping halfway through, about 25 minutes. Let cool down.
  4. Cook fennel in bowling water for 4 minutes, drain and let cool - set aside.
  5. Heat remaining 2 tbsp of olive oil in a large pan over med-high heat.
  6. Add onion and cook till just golden about 5 min.
  7. Add the olives, capers, reserved fennel, tomato sauce, sugar, vinegar, and salt and pepper to taste.
  8. Gently stir in the eggplant, being careful not break up the eggplant.
  9. Simmer for 2 to 3 minutes, then transfer to a large bowl or platter and cool.
  10. Garnish with parsley and serve cold or at room temperature.
  11. Can be made ahead a few days and gets better with age.
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calories
192
fat
15g
protein
2g
carbs
14g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/
Here is a brand of pita pockets that have only 5 net carbs per each pita. Toast them in the toaster oven and then slice them like a pizza pie into 12 sections. 12 pita chips for 5 net carbs – That’s not a bad deal!

I often have trouble figuring out what to do with all the eggplants I buy. I mean how many eggplant parm-like dishes can one eat? This roasted eggplant caponata appetizer has become a welcome addition to the happy hours at my house and should at yours as well.

 

 

Shrimp and Cauliflower Grits with Eggs

Shrimp and Cauliflower Grits

Breakfast | October 6, 2016 | By

Shrimp and Cauliflower Grits with Eggs that’ll bring you back down south.

If you have ever been down south at all, and were lucky, Shrimp and Grits must of crossed your path and your tastebuds, and were never to be forgotten.

At a minimum you have watched My Cousin Vinnie a dozen times and wondered what all the fuss is about. 

A few years ago my wife Lisa took me to New Orleans for my birthday and we ate our way through downtown. We visited the usually places and some off-the-beaten-path hot spots for some of the best food on earth. At one spot across from our hotel in the French Quarter we had the most amazing breakfast of Shrimp and Grits that has been indelibly imprinted on my culinary mind.

There is a great regional spice mixture found in many creole dishes that we had to seek out and procure before heading back North. We have used it to make the famous Brennan’s Barbeque Shrimp and wowed our guests with transporting flavors as well as the 4 sticks of butter the recipe calls for. All keto-friendly until you add the loaf of french bread to sop up the life-changing butter sauce. Sorry – I don’t think there is ever gonna be a replacement for the crusty bread in this equation.

The other morning I had some leftover Cauliflower Mash and was inspired by its grit-like potential. This low-carb alternative to grits will become a new staple at our breakfast table and this southern dish, a welcomed guest at our home and soon to be yours.

Y’all come back now, ya hear!

Shrimp and Cauliflower Grits with Eggs
Serves 2
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Prep Time
15 min
Cook Time
10 min
Prep Time
15 min
Cook Time
10 min
628 calories
12 g
520 g
54 g
26 g
25 g
403 g
930 g
4 g
1 g
24 g
Nutrition Facts
Serving Size
403g
Servings
2
Amount Per Serving
Calories 628
Calories from Fat 477
% Daily Value *
Total Fat 54g
83%
Saturated Fat 25g
127%
Trans Fat 1g
Polyunsaturated Fat 4g
Monounsaturated Fat 20g
Cholesterol 520mg
173%
Sodium 930mg
39%
Total Carbohydrates 12g
4%
Dietary Fiber 4g
14%
Sugars 4g
Protein 26g
Vitamin A
35%
Vitamin C
113%
Calcium
16%
Iron
17%
* 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. 2.5 cups raw cauliflower
  2. 2 tbsp fresh chives - chopped
  3. 3 large mushrooms - sliced thick
  4. 4 eggs
  5. 8 large raw shrimp - peeled
  6. 1 tbsp extra vigin olive oil
  7. 2 tbsp butter
  8. 1 clove a garlic - minced
  9. 1/2 cup light cream
  10. Fresh ground salt and pepper to taste
  11. 4 slices of Prosciutto di Parm - seared and crumbled
  12. 2 tsp creole seasoning
For the Grits
  1. In a mini-prep, process the raw cauliflower until riced.
  2. In a saute pan cook riced cauliflower over low heat for 5 min to evaporate some moisture.
  3. Add half the chives and the light cream - cook on low for 10 minutes, stir until creamy.
  4. Add salt and pepper to taste.
For the Eggs
  1. Bring pot of water to a boil covered.
  2. Spin water.
  3. Add eggs to center vortex.
  4. Cover and turn off heat.
  5. Set timer for 4 minutes.
For the Shrimp
  1. In a large saute pan on medium - high heat, add 1/2 tbs olive oil and half the butter.
  2. Brown the mushrooms - 5 minutes.
  3. When the eggs are dropped - add raw peeled shrimp to the pan with mushrooms.
  4. Add chives to shrimp.
  5. Add creole seasoning to the shrimp.
  6. Add other half of butter.
  7. Add 1/2 tbs olive oil.
  8. Toss shrimp to cook the other side and mushrooms until cooked through - 3-4 minutes.
To Plate
  1. In a bowl add cauliflower.
  2. Top with shrimp and mushroom mixture. Be sure to scrape the buttery goodness onto the grits.
  3. Crumble Prosciutto on top.
  4. Top with 2 poached eggs.
  5. Add ground salt and pepper to taste.
  6. Dust with some creole seasoning to taste.
Notes
  1. Crisp bacon is another crumble option that will work well. Reserve some of the rendered bacon fat to cook the shrimp in along with the butter. In this case go lighter on the olive oil.
  2. If you like spicy, you can go a little heavier handed on the creole seasoning.
  3. There is some timing to pull this recipe off. The Grits can be made and kept warm on very low heat while you start the shrimp. Once the shrimp are in the pan the eggs need to be ready to come out just a few minutes later so they don't over cook.
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calories
628
fat
54g
protein
26g
carbs
12g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/
 Here is the Creole Seasoning recipe straight from Brennan’s in New Orleans. I try to use a good quality source like Penzey’s spices when making this mixture to get the best results. Enjoy!

Ralph Brennan's Creole Seasoning
Serves 16
Recipe courtesy of Ralph Brennan's New Orleans Seafood Cookbook
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
13 calories
3 g
0 g
0 g
1 g
0 g
9 g
1771 g
0 g
0 g
0 g
Nutrition Facts
Serving Size
9g
Servings
16
Amount Per Serving
Calories 13
Calories from Fat 4
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 1771mg
74%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
6%
Sugars 0g
Protein 1g
Vitamin A
35%
Vitamin C
0%
Calcium
2%
Iron
5%
* 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. 1/2 cup sweet paprika
  2. 1/4 cup kosher salt
  3. 1 tablespoon freshly ground black pepper
  4. 1 teaspoon onion powder
  5. 1 teaspoon garlic powder
  6. 1 teaspoon cayenne
  7. 1 teaspoon thyme
  8. 1 teaspoon oregano
Instructions
  1. Thoroughly combine all ingredients in a small mixing bowl and store the mixture in an airtight container in a cool, dark place for up to three months.
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calories
13
fat
0g
protein
1g
carbs
3g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

 

Grilled Portobello Shrooms

grilled portobello

Sides, Small Plates | July 12, 2016 | By

Everyone loves a grilled portobello!

Every once in a while you come across a grilled portobello mushroom appetizer that blows you away and you wonder why you can not make one of those at home. There is something special about the texture of a grilled portobello that you just can’t get in any other grilled veggie.

grilled portobello

I have been experimenting for years to come up with a simple, summer, week-night side that smacks you upside the head with flavor, to accompany that perfect grilled steak. You could experiment endlessly as a grilled portobello is very forgiving and can take whatever you throw at it. I hope you like my version and try it the next time you are grilling out. Your family and friends will be impressed for sure. Mine always are!

Grilled Portobello Shrooms
Serves 4
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
104 calories
3 g
6 g
9 g
3 g
3 g
63 g
161 g
2 g
0 g
7 g
Nutrition Facts
Serving Size
63g
Servings
4
Amount Per Serving
Calories 104
Calories from Fat 82
% Daily Value *
Total Fat 9g
14%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 6mg
2%
Sodium 161mg
7%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
3%
Sugars 2g
Protein 3g
Vitamin A
3%
Vitamin C
1%
Calcium
5%
Iron
2%
* 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. 2 large portobello mushroom caps
  2. 2 tbsp extra virgin olive oil
  3. 1 tbsp balsamic vinegar
  4. 1/4 cup of gorgonzola or blue cheese
  5. 1/8 cup fresh chives chopped.
  6. Fresh ground salt and pepper
Instructions
  1. On a plate cap side down, drizzle olive oil over both mushroom caps.
  2. Drizzle balsamic vinegar.
  3. Add salt and pepper.
  4. Fill mushroom cavity with blue cheese.
  5. Sprinkle with chopped chives.
  6. Place mushrooms on a medium hot grill cap side down.
  7. Grill for 10 - 12 minutes until all the cheese is melted and shrooms are tender and browned.
  8. Serve 1/2 a mushroom cap per person.
Notes
  1. Use good quality olive oil and balsamic vinegar for best results.
  2. Other crumbly cheeses can be used if you prefer.
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calories
104
fat
9g
protein
3g
carbs
3g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Best Low Carb Bottled BBQ Sauce with BBQ Pulled Pork

Mains, Recipes, Reviews, Sides | May 30, 2016 | By

Who said eating low-carb can’t be fun? BBQ Pulled Pork anyone!

One of the biggest challenges for me, keeping low-carb in the summer, is BBQ sauce. I love ribs, BBQ pulled pork and anything else you can slather that yummy, spicy, sticky sauce on. I have made my own low carb version and may perfect that recipe in the future and share it with you but for now, as my 12 year old daughter says, “Ain’t-nobody-got-time-for-that!”

There are plenty of bottled BBQ sauces on the market but most have way too many carbs to even be considered low-carb some over 20 grams per serving so read those labels carefully. I have recently found an exceptional brand – JB’s Best, that is infused with beer and has the lowest carbs of all bottled BBQ sauces – around *4-6 grams. I use several spicy and not so spicy varieties in the BBQ pulled pork recipe below.

JB's Best BBQ Sauce

This is not a complicated meal to prepare and it feeds around 10-12 people affordably and heavenly.

The secret is in the spices! I use the southern-style, Penzeys33rd and Galena, Chicken and Pork Rub which is mixture of black pepper, paprika, nutmeg, sage, cayenne, red pepper and basil.

Be sure to have all the ingredients on hand to make our coleslaw recipe to go with. This meal would not be the same without it. My wife Lisa claims she wants this to be her “last meal on earth” – no kidding.. she said that – It’s that good!

Now many hard-core BBQ enthusiasts would argue that using a crock pot is not serious BBQ but hey… don’t knock it till you try it! This is one of those quick prep time, set-it-and-forget-it deals so you can go about your day and have an amazing dinner ready 8 hrs later for a small crowd. Either that or you will just have to enjoy the left-overs for days.. and you will as it is just as good the second day. Can I get a Yeeehaa!?

BBQ Pulled Pork
Serves 12
A crock pot pulled pork that can't miss.
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Prep Time
30 min
Cook Time
6 hr
Prep Time
30 min
Cook Time
6 hr
509 calories
12 g
179 g
22 g
62 g
7 g
266 g
421 g
9 g
0 g
12 g
Nutrition Facts
Serving Size
266g
Servings
12
Amount Per Serving
Calories 509
Calories from Fat 194
% Daily Value *
Total Fat 22g
33%
Saturated Fat 7g
36%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 179mg
60%
Sodium 421mg
18%
Total Carbohydrates 12g
4%
Dietary Fiber 0g
1%
Sugars 9g
Protein 62g
Vitamin A
2%
Vitamin C
2%
Calcium
5%
Iron
13%
* 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. 5-6 lbs Pork Butt - fat trimmed
  2. 3 tbsp Pensey's - 33rd and Galena, Chicken and Pork Rub
  3. Salt and Pepper - fresh ground
  4. 1.5 tbsp Olive oil
  5. 3/4 cup JB's Best, Ghost Pepper BBQ Sauce - to cook in
  6. 3/4 cup JB's Best, Ancho Peach BBQ Sauce - to cook in (alternate - Stubbs Original)
  7. Extra JB's Best, Blazin Bacon BBQ Sauce - to serve over cooked pork
  8. 1 cup of water
Instructions
  1. Trim fat from pork butt.
  2. Cut into 4 inch cubes.
  3. Salt and pepper all sides.
  4. Dust with Pensey's spice rub on all sides.
  5. In batches, brown each side of pork in a large dutch oven or similar pot.
  6. Transfer browned pork to crock pot.
  7. Add BBQ sauces.
  8. Add Water.
  9. Cover and set crock pot on high for 6 hours or low for 8 hours depending on what you have to do that day.
  10. Once done, use several paper towel strips to remove oil that has collected at the top of the pot.
  11. With 2 forks pull the pork apart and mix in with the juices in the crock pot.
  12. Serve topped with JB's Best, Blazin Bacon BBQ Sauce
  13. If you prefer less heat top with JB's Best, Ancho Peach or one of their other less hot varieties.
Notes
  1. Warning - Go easy on the BBQ sauce on top - 2 tbsp have 4-6 grams of carbs. Hopefully you planned ahead and saved your daily carb intake for this meal!
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calories
509
fat
22g
protein
62g
carbs
12g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/
I have to admit I had a BBQ pulled pork sandwich with a soft carb-loaded roll for my first serving. Hey, I’m already down 30 pounds and I played tennis that day – As I have said many a time – “If you eat Keto most of the time… you can eat whatever you want some of the time! My seconds and thirds were straight up. Lisa used a low carb wrap and added coleslaw to it – said it was amazing. Here is the recipe for the coleslaw – It is my wife Lisa’s but she said I made it so good that I need to make it from now on. Happy to!

Lisa's Coleslaw
Serves 12
A simple fresh and tangy slaw
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Prep Time
15 min
Cook Time
5 min
Total Time
20 min
Prep Time
15 min
Cook Time
5 min
Total Time
20 min
149 calories
6 g
8 g
14 g
1 g
2 g
99 g
326 g
2 g
0 g
11 g
Nutrition Facts
Serving Size
99g
Servings
12
Amount Per Serving
Calories 149
Calories from Fat 123
% Daily Value *
Total Fat 14g
21%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 3g
Cholesterol 8mg
3%
Sodium 326mg
14%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
8%
Sugars 2g
Protein 1g
Vitamin A
11%
Vitamin C
66%
Calcium
3%
Iron
3%
* 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. 1/2 medium cabbage - sliced thin
  2. 1 large red bell pepper - sliced thin
  3. 1/2 bulb fresh fennel - sliced thin
  4. 1 medium onion - sliced thin
  5. 2 green onions - chopped
  6. 1 cup of mayonnaise
  7. 1 large lemon - juiced
  8. 1 1/4 tbsp of fresh ground pepper
  9. 1 tsp salt
Instructions
  1. In a large bowl add all the veggies sliced very thin - use a mandoline slicer if needed.
  2. In a smaller bowl wisk together the mayo, lemon juice, and pepper.
  3. Toss the veggies with the dressing.
  4. Add salt and pepper to taste.
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calories
149
fat
14g
protein
1g
carbs
6g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/
 *As I was finishing this blog post I called JB’s Best to clarify some things and had the opportunity to speak with the owner, Jonathan Milo. Nice guy! We had a great conversation but sadly the carb-addicted marketplace had spoken, and the recipes for JB’s BBQ sauces were recently updated adding more carbs to cater to the carb-abused American palate. Bummer Summer! Here is the good news… This update just happened a month ago so most of the product still in the marketplace are the old recipes which to us low-carb lovers tastes truly amazing. So get out there and grab all you can of the lower carb versions before they are gone. I found my supply at Home Goods recently. Here is a link to order some online – This source still has the older recipes. Jonathan was empathetic to our cause and is considering a low glycemic variety in the near future. Let’s hope he does his homework and keeps the carbs low as well. We will be watching.

On a side note – Jonathan and crew have hit it out of the park with their Vino De Milo, line of wine-infused salad dressings that have only 1-2 grams of carbs per serving. I have yet to try these but look forward to it as they do look amazing.

As an alternate brand I have found Stubb’s, Original Recipe to have only 5 net grams of carbs per serving and they make some great BBQ sauces as well.

As a suggestion you may want to wait until you have hit a weight loss goal before trying this recipe. It’s hard to eat just 1 serving and the chances that you are gonna get kicked out of ketosis are pretty high. Hopefully you have a short cut in place to get you back on track come Monday morning!

 

Eggplant Spinach Pizza

Eggplant Spinach Pizza

Sides, Small Plates | May 2, 2016 | By

Eggplant Spinach Pizza is so easy, low carb and the variations are endless.

I have always made a simple breaded fried eggplant and topped it with a favorite jarred sauce as a side dish. Very simple and so delicious but loaded with the no-no combination of carbs and fat. I have tried almond flour to cut the carbs a bit but the results are not quite the same. Yet, I still find myself buying that purple veg whenever it looks good then wondering what to do with it that is more keto-friendly. 

The perfect storm of ingredients in my fridge prompted this Eggplant Spinach Pizza that will now be a go to edible solution for my purple friend.

There are many possibilities and variations that you can have fun with depending on your favorite pizza toppings. This is a knife and fork situation so don’t worry about picking it up. Load on your creativity and see what you can come up with.

Eggplant Spinach Pizza Eggplant Spinach Pizza

Eggplant Spinach Pizza
Serves 4
A fork and knife, low carb, eggplant pizza
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Prep Time
15 min
Cook Time
40 min
Total Time
55 min
Prep Time
15 min
Cook Time
40 min
Total Time
55 min
284 calories
14 g
41 g
20 g
15 g
9 g
278 g
424 g
6 g
0 g
10 g
Nutrition Facts
Serving Size
278g
Servings
4
Amount Per Serving
Calories 284
Calories from Fat 177
% Daily Value *
Total Fat 20g
31%
Saturated Fat 9g
46%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 9g
Cholesterol 41mg
14%
Sodium 424mg
18%
Total Carbohydrates 14g
5%
Dietary Fiber 6g
25%
Sugars 6g
Protein 15g
Vitamin A
41%
Vitamin C
24%
Calcium
38%
Iron
9%
* 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. 1 Large Eggplant - 3/4 inch sliced rounds
  2. 2 tbsp olive oil
  3. 1 cup mozzerella cheese - I like the fresh Ciliegine balls
  4. 1/2 cup parmesan reggiano - grated
  5. 1.5 cups fresh baby spinach - chopped
  6. 1 large clove of garlic - finely chopped
  7. 1/4 cup of fresh basil leaves - chiffonade
  8. 3/4 cup fresh cherry tomatoes - sliced
  9. 3/4 cup tomato sauce - favorite jarred or make your own
  10. fresh ground salt and pepper
Eggplant
  1. Heat oven to 400 degrees.
  2. Salt both sides of eggplant and let rest on paper towels for 25 minutes.
  3. Wipe off salt.
  4. Olive oil a 9 x 11 baking pan and place eggplant rounds single layer.
  5. Bake for 25 minutes until slightly browned.
Pizza
  1. In a bowl, toss spinach with garlic and a little olive oil and salt and pepper.
  2. Top each eggplant with a teaspoon of sauce.
  3. Add tomatoes.
  4. Add spinach mixture.
  5. Top with both cheeses.
  6. Top with fresh basil.
  7. Bake in the oven for another 15 minutes or until cheese turns slightly brown
Notes
  1. Jarred sauce is optional - you can make your own with crushed canned tomatoes or just let the fresh tomatoes be your sauce.
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calories
284
fat
20g
protein
15g
carbs
14g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Keto Crab Cakes Eggs Benedict

eggs benedict

Breakfast, Eating Out | April 29, 2016 | By

Everyday is a hollandaise when you are in ketosis!

One of my favorite breakfasts is any kind of eggs benedict. I search far and wide for the most creative variations in my area and love finding new spots that can pull this off with precision and not disappoint. There is a lot of timing and attention to detail when making a good eggs bene – so much can go wrong. The recipe below you may want to file under “weekend breakfasts” as it is a bit involved, will make a mess of the kitchen but be sooooo worth it in the end.

Locally, there are a few hot spots that have their act together on this front. My absolute favorite is in Granby CT, a place called Dave’s Restaurant that makes their own corned-beef hash bene – “Renee’s Choice”, that will satisfy you until diner time. If I am visiting Dave’s I am clearly planning to go off the Keto-rails for the day as the home fries are crisp and I’m not gonna pass up this once in a while treat and make any edits to Dave’s breakfast masterpiece.

Screen shot 2016-04-29 at 12.16.17 PM

This is one of the challenges with my new keto-lifestyle as my only option for eggs benedict when eating breakfast out is to lay low on the potatoes and don’t eat the english muffin that most all eggs benedicts consist of. I have done it but it’s not usually the best way to go.

I had always thought is it was the decadent hollandaise on my breakfast of choice that was keeping me fat all those years.

Come to find out it was the muffin and potatoes keeping my waist at max density all along!

Every once in a while you can find an amazing crab-cake eggs benedict that needs no muffin as the base. Problem solved! This breakfast will rival any you find out and about – will impress your crew any weekend morning at home and you won’t need a nap afterwards. Be sure to plan some activities afterwards as this is a hearty meal that you will want to work off with all that extra energy you will have.

Keto Crab Cakes Eggs Benedict
Serves 3
A moist and delecious Crab Cakes Eggs Benedict
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Prep Time
30 min
Cook Time
15 min
Total Time
45 min
Prep Time
30 min
Cook Time
15 min
Total Time
45 min
845 calories
14 g
915 g
67 g
48 g
28 g
426 g
2097 g
2 g
1 g
35 g
Nutrition Facts
Serving Size
426g
Servings
3
Amount Per Serving
Calories 845
Calories from Fat 591
% Daily Value *
Total Fat 67g
103%
Saturated Fat 28g
141%
Trans Fat 1g
Polyunsaturated Fat 14g
Monounsaturated Fat 21g
Cholesterol 915mg
305%
Sodium 2097mg
87%
Total Carbohydrates 14g
5%
Dietary Fiber 2g
7%
Sugars 2g
Protein 48g
Vitamin A
53%
Vitamin C
106%
Calcium
27%
Iron
24%
* 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 Crab Cakes
  1. 1 pound lump crab meat - I like North Coast Seafoods - Culinary Reserve
  2. 3 green onions or 1 shallot - finely chopped
  3. 1/2 cup red or yellow bell pepper - finely chopped
  4. 1/4 cup of mayonnaise
  5. 1 egg
  6. 1 tsp worcestershire sauce
  7. 1 tsp dry mustard
  8. 1/2 lemon, juiced
  9. 1/4 tsp garlic powder
  10. 1 tsp salt
  11. Dash of cayenne pepper
  12. 1/4 cup Almond flour for dusting
  13. 1 tbsp Avocado oil
For the Eggs
  1. 6 large eggs for poaching
For the Hollandaise
  1. 1 stick of grass fed butter
  2. 4 egg yolks
  3. 1/2 tsp salt
  4. 1/2 tsp dry mustard
  5. 1 tbsp lemon juice
  6. 1 shot of tabasco
  7. Dash of cayenne pepper
Crab Cakes
  1. In a large bowl, mix together all ingredients, except for the flour and oil.
  2. Shape into patties and dust with almond flour.
  3. Heat oil in a large skillet over medium heat.
  4. Carefully place crab cakes, in batches in pan and fry until browned about 5 minutes each side.
Poached Eggs
  1. Bring a large pot of salted water to a boil.
  2. Stir water to create a vortex.
  3. Add eggs one at a time to circulating water.
  4. Cover and turn off the heat.
  5. Set timer for 4 minutes.
Easy Hollandaise
  1. Melt butter and set aside - keep warm.
  2. In a small pan combine all other ingredients and wisk together over med heat.
  3. Slowly drizzle in melted butter while wisking until thickened.
To Plate
  1. Top each crab cake with a poached egg.
  2. Drizzle hollandaise over eggs.
  3. Serve hot.
Notes
  1. Timing is key for success - keep the crab cakes plated and warm in the oven as you make the eggs and hollandaise at the same time.
Adapted from Paula Dean
beta
calories
845
fat
67g
protein
48g
carbs
14g
more
Adapted from Paula Dean
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

 

Zucchini Carbonara

zucchinni carbonara

My first Zucchini Carbonara was a huge hit.

One of the great surprises for me of this ketogenic lifestyle is the complete reversal of things, that in the past were clearly bad for you, now with a few tweaks becoming health foods. Zucchini Carbonara is one of those happy surprises. 

In the past Carbonara was a decadent dish you could only order a few times a year and only at special locations that perfected the dish and only if you had a strong heart.

Carbone’s in Bloomfield is our favorite spot for to-die-for Carbonara – my daughter Brynn’s favorite dish. She’s 12 and weighs in at about 75 lbs. soaking wet so there is always extra bites of Carbonara that my wife and I sample until we are both off the keto rails. See exibit A!

carbonara

Exibit A – Carbone’s Carbonara

As a stocking stuffer I received my first veggie-spiral-slicer for making zucchini noodles and other veggie / pasta like substitutions. After blowing out of ketosis on our last visit to Carbone’s I decided to give the spiral slicer a go – I mean everything else in the dish is keto-friendly so why not add this to our weekly possibility of menu items. Pair this with a glass of Tuscan red wine and you will be transported to another land.

spiral slicer

Zucchini Carbonara
Serves 4
A delicious Zucchini Carbonara.
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Prep Time
25 min
Cook Time
15 min
Total Time
40 min
Prep Time
25 min
Cook Time
15 min
Total Time
40 min
587 calories
13 g
277 g
49 g
27 g
24 g
397 g
1106 g
7 g
0 g
21 g
Nutrition Facts
Serving Size
397g
Servings
4
Amount Per Serving
Calories 587
Calories from Fat 433
% Daily Value *
Total Fat 49g
75%
Saturated Fat 24g
120%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 18g
Cholesterol 277mg
92%
Sodium 1106mg
46%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
12%
Sugars 7g
Protein 27g
Vitamin A
38%
Vitamin C
77%
Calcium
39%
Iron
12%
* 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 large zucchini - spiral sliced as noodles - use the larger size spiral
  2. 1 tbs extra virgin olive oil
  3. 4 ounces pancetta - sliced 1/4 inch thick then 1/4 inch diced
  4. 1 large shallot - finely chopped
  5. 1 large garlic clove - finely chopped
  6. 1 large portobello mushroom top - sliced 1/8 inch and halved
  7. 1 cup heavy cream
  8. 1/2 cup Parmigiano Reggiano - grated
  9. 1/2 cup Pecorino Romano - grated
  10. 3 large egg yolks
  11. Fresh ground salt and pepper
  12. 2 tbs coarsely chopped parsley
Instructions
  1. Put a large pot of salted water on and bring to a boil.
  2. In a large skillet heat the oil. Add the pancetta and cook over med heat until most of the fat is rendered, 7 minutes or so.
  3. Add the mushrooms and cook for 3 minutes.
  4. Add the shallot and garlic and cook for 1 minute.
  5. Cook the zucchini noodles in the boiling water for 4 minutes.
  6. Add the cream and simmer over med heat until thickened, about 2 minutes.
  7. Add the hot noodles to the skillet and stir to coat. Remove from heat.
  8. Stir in the cheeses - reserve some for later.
  9. Stir in the egg yolks.
  10. Sprinkle with parsley and fresh ground pepper.
  11. Serve with reserved cheese for the table.
Notes
  1. If you need more liquid in the sauce you can add a little of the pasta (zucchini) water.
  2. You can also add 1 sweet italian sausage patty when you are rendering the pancetta if you want to kick this up a notch!
beta
calories
587
fat
49g
protein
27g
carbs
13g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

The Weekly Pork Chop

pork chop

Mains | April 4, 2016 | By

I have been making this pork chop recipe all of my life.

Some of the best recipes we always seem to come back to become standard choices for a quick weeknight, crank-it-out dinner solution. This easy pork chop recipe I learned from a family friend when I was 10 years old. Been making pork chops this way ever since. Pork chops are generally pretty cheap which make this a really affordable option that is low in carbs but big on taste.

Every once in a while we splurge and go for a better quality locally raised pork chop that is a completely different breed all together. The pasture-raised, Berkshire Pork from Green Valley Farm in Eastford, CT is worth the extra dollars – you have not tasted good pork unless you have tried some from here. And… they ship anywhere!

581572_556782514352086_1643305342_n

Back to my youth! The cut of pork chop does not really matter so much as this recipe will elevate any variety. The key to grilling pork so that it does not dry out is to make sure of a few things.

  1. Be sure the pork chops are at room temp before you grill.
  2. Make sure the grill is very hot when you place the chops – makes for great grill marks.
  3. Immediately turn down the heat to low-med so the chops cook slow.

Pork chops that cook too fast will dry out easily and no one likes a dry pork chop. As a kid growing up in NY I was fortunate to have a gas oven with a salamander broiler so the results broiling these pork chops under a flame was impressive. It’s just a few ingredients so I hope you will try this soon and report back.

Pork Chop

 

The Weekly Pork Chop
Serves 4
My favorite pork chop recipe since I was 10.
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
438 calories
2 g
171 g
21 g
56 g
5 g
243 g
1012 g
0 g
0 g
8 g
Nutrition Facts
Serving Size
243g
Servings
4
Amount Per Serving
Calories 438
Calories from Fat 193
% Daily Value *
Total Fat 21g
33%
Saturated Fat 5g
26%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 171mg
57%
Sodium 1012mg
42%
Total Carbohydrates 2g
1%
Dietary Fiber 1g
3%
Sugars 0g
Protein 56g
Vitamin A
1%
Vitamin C
0%
Calcium
13%
Iron
14%
* 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 Pork Chops - bone in - any cut (aprox. 1 inch thick or better)
  2. 3 tbs. French's yellow mustard
  3. 3 tbs. soy sauce or tamari sauce for those gluten free folks.
  4. Fresh ground salt and pepper.
Instructions
  1. Take out pork chops ahead so they are at room temperature.
  2. Pre-heat grill on high.
  3. Grind fresh pepper on both sides of pork chops - lightly salt as well.
  4. Spread mustard over both sides of pork chops.
  5. Shake soy sauce over pork chops.
  6. Using a fork, mop one pork chop on another until yellow mustard and soy sauce turns a little brown and are well coated.
  7. Place pork chops on hot grill - drizzle with any extra sauce from the plate.
  8. Turn down grill to med-low.
  9. Turn chops a quarter turn after 4 minutes.
  10. Turn chops over after another 4 minutes.
  11. Cook until done another 6-8 minutes.
  12. Serve hot off the grill.
beta
calories
438
fat
21g
protein
56g
carbs
2g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

 

Kitchen Cacciatore

cacciatore

Mains | March 31, 2016 | By

As a kid you probably called it Kitchen Cacciatore too.

One of my absolute favorite dishes my mom would make when I was a kid was Chicken Cacciatore. I used to call it “Kitchen Cacciatore” and the name just stuck. Her recipe was a simple one that she got from Weight Watchers way back in the day.

Every time I have this dish the distinct flavor brings me back to earlier days.

What I remember most is that this combination of chicken, tomato and spices served with white rice was my kryptonite – I would eat the entire batch at dinner until there was none left.

Last night I made a higher end version of this amazing dish and as predicted, there where NO leftovers! Served with cauliflower mash in leu of the traditional white rice and some broccoli rabe and there where clean plates all around. 

Kitchen Cacciatore
Serves 5
A Chicken Cacciatore that will bring you back to childhood.
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
586 calories
17 g
313 g
28 g
59 g
7 g
465 g
1767 g
8 g
0 g
19 g
Nutrition Facts
Serving Size
465g
Servings
5
Amount Per Serving
Calories 586
Calories from Fat 251
% Daily Value *
Total Fat 28g
43%
Saturated Fat 7g
33%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 14g
Cholesterol 313mg
104%
Sodium 1767mg
74%
Total Carbohydrates 17g
6%
Dietary Fiber 4g
16%
Sugars 8g
Protein 59g
Vitamin A
40%
Vitamin C
87%
Calcium
10%
Iron
24%
* 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. 10 chicken thighs - skins removed and fat trimmed. Substitute in some breasts if you like white meat.
  2. 1 tablespoon each fresh ground salt and pepper. More to taste.
  3. 3 tablespoons olive oil
  4. 1 large red bell pepper, chopped (I used a mix of red and orange peppers)
  5. 1 onion, chopped (I used leeks as an option - about a 1.5 cups)
  6. 1/2 cup fresh fennel, chopped.
  7. 1 cup fresh baby bella mushrooms - quartered.
  8. 3 garlic cloves, finely chopped.
  9. 3/4 cup dry white wine
  10. 2 cups fresh cherry or marzano cherry tomatoes - chopped with juices
  11. 3/4 cup reduced-sodium chicken broth
  12. 2.5 tablespoons drained capers
  13. 2 tablespoons fresh oregano leaves - chopped
  14. 1/4 cup coarsely chopped fresh basil leaves
Instructions
  1. Pre-heat oven to 400 degrees.
  2. Sprinkle the chicken pieces with 1 teaspoon of each salt and pepper.
  3. In a large heavy saute pan, heat the oil over a medium-high flame. Add the chicken pieces to the pan and saute just until brown, about 5 minutes per side. If all the chicken does not fit in the pan, saute it in 2 batches.
  4. Transfer the chicken to a plate and set aside.
  5. Add the bell pepper, onion, fennel and garlic to the same pan and saute over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper.
  6. Add the wine and simmer until reduced by half, about 3 minutes.
  7. Add the tomatoes with their juice, chicken broth, capers, oregano, basil and mushrooms.
  8. Place the chicken single layer in a 8x10 baking dish.
  9. Cover chicken with veggies, herbs and liquid from the pan.
  10. Place in 400 degree oven for 30 minutes.
  11. Serve the chicken over mashed cauliflower spooning the juices and veggies over the top.
Notes
  1. You can braise the chicken on the stove top on med high heat for 30 minutes if you start with a large dutch oven when making this recipe.
  2. 1 - 28oz can of whole san marzano tomatoes can also be used in place of fresh.
  3. This recipe assumes 2 pieces each but as I mentioned you may need to add more chicken or less people as this is soooo good.
Adapted from Giada De Laurentiis
beta
calories
586
fat
28g
protein
59g
carbs
17g
more
Adapted from Giada De Laurentiis
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/
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Sauteed Baby Bok Choi

baby bok choi

Recipes, Sides | March 13, 2016 | By

I fell in love with Baby Bok Choi from my first taste. I’ve modeled this recipe after a local asian restaurant’s version that made my first impression of this veggie – a real keeper and a great low carb side dish.

I make this side about once a week when I can find Baby Bok Choi at its freshest. My local Big Y or the Fresh Market are my go-to sources for the most consistent quality. Konnichiwa!

Sauteed Baby Bok Choi
Serves 2
A simple asian inspired side dish
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Prep Time
10 min
Cook Time
11 min
Total Time
20 min
Prep Time
10 min
Cook Time
11 min
Total Time
20 min
170 calories
3 g
9 g
17 g
2 g
4 g
78 g
164 g
1 g
0 g
13 g
Nutrition Facts
Serving Size
78g
Servings
2
Amount Per Serving
Calories 170
Calories from Fat 152
% Daily Value *
Total Fat 17g
26%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 9g
Cholesterol 9mg
3%
Sodium 164mg
7%
Total Carbohydrates 3g
1%
Dietary Fiber 0g
1%
Sugars 1g
Protein 2g
Vitamin A
2%
Vitamin C
0%
Calcium
1%
Iron
2%
* 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. 1 large clove of garlic - thinly sliced
  2. 1/2 lb baby bok choi - about 4 small heads
  3. 1/2 cup chicken stock
  4. 1 tbsp EV olive oil
  5. 1/2 tbsp EV butter
  6. 1 tbsp toasted sesame oil
  7. fresh ground salt and pepper
Instructions
  1. Cut off bottom stem of each baby bok choi head and rinse.
  2. Saute garlic in olive and sesame oil until golden. Then add butter.
  3. Add baby bok choi and saute on medium for 8 minutes till tender.
  4. Add salt and pepper.
  5. Add chicken stock and reduce by half for about 3 minutes.
  6. Serve hot.
beta
calories
170
fat
17g
protein
2g
carbs
3g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/