Ahi Tuna Poke

Salads, Sides, Small Plates | January 6, 2020 | By

An Ahi Tuna Poke that will impress your guests.

I have been a big fan of all things sashimi, raw and well prepared, such as Ahi Tuna Poke. I have been to Hawaii a few times and just fell in love with the variations of this local island dish. Being somewhat of a sushi snob, I have mostly ignored all the Poke spots popping up all over the place on the east coast where I live.

Some of these places just don’t seem like you could trust the freshness of the ahi tuna poke they offer.

Then I stumbled into a brand new spot in Middletown CT called POKÉMOTO for lunch one day. It was bright and clean and everything looked super fresh so I gave it a go. The best part is that it was really easy to build an Ahi Tuna Poke bowl and keep it keto. I was blown away by the flavors and items you can add to your bowl from 4 different types of seaweed to caviar. Now I am on the lookout for Poke places where ever I go.

I recently found a really great version at an unlikely place – Bar Taco in West Hartford. It was so good, I interrogated the waitress to gain some intel from the kitchen. Please enjoy this amazing version of Ahi Tuna Poke as soon as you can. Each serving is only 4 net carbs and may be addictive. You have been warned!

As long as your ingredients are super fresh you can hardly go wrong with anything you wish to add to your bowl. Get creative and have fun.

 

Ahi Tuna Poke
Serves 4
A delicious an light ahi tuna appetizer that tastes amazing and is easy to make.
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Prep Time
20 min
Cook Time
5 min
Total Time
25 min
Prep Time
20 min
Cook Time
5 min
Total Time
25 min
259 calories
8 g
40 g
13 g
27 g
2 g
172 g
394 g
2 g
0 g
11 g
Nutrition Facts
Serving Size
172g
Servings
4
Amount Per Serving
Calories 259
Calories from Fat 115
% Daily Value *
Total Fat 13g
21%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 8g
Cholesterol 40mg
13%
Sodium 394mg
16%
Total Carbohydrates 8g
3%
Dietary Fiber 4g
18%
Sugars 2g
Protein 27g
Vitamin A
4%
Vitamin C
11%
Calcium
7%
Iron
11%
* 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. 3/4 lb. Sashimi-grade Ahi tuna- 1/4 inch cubed
  2. 1/2 cup english cucumber - seeds removed, sliced thin
  3. 1 radish - sliced paper thin
  4. 1 green onion - sliced on the diagonal
  5. 1 tbsp. red onion - finely sliced
  6. 1 small ripe avocado - 1/4 inch cubed
  7. 2 tbsp. sesame seeds - white or toasted
  8. 1 tsp. fresh ginger - finely sliced
  9. 1/2 tsp. fresh lemon grass - finely sliced
  10. 1 tsp. olive oil
Dressing
  1. 1 tbsp. Tamarri or soy sauce.
  2. 1 tsp. Fish sauce
  3. 1/2 tsp. Honey
  4. 1 small clove fresh garlic - mashed
  5. 1/4 tsp. fresh ginger - mashed
  6. 2 tsp. Sesame oil
  7. Fresh ground pepper to taste.
Dressing
  1. In a small bowl whisk together the following ingredients: soy sauce, fish sauce, honey, mashed garlic & ginger.
  2. Whisk in sesame oil.
  3. Add pepper to taste.
Poke
  1. In a small pan, fry the ginger and lemon grass until crisp. Set aside on a paper towel.
  2. In a glass bowl combined the cucumber, radish, green onion, red onion. Mix.
  3. Add cubed, trimmed ahi tuna to the bowl.
  4. Add cubed avocado to the bowl.
  5. Add the sesame seeds.
  6. Gently mix in all the ingredients with the dressing.
  7. Sprinkle on crisp ginger and lemon grass.
  8. Serve pronto with chop sticks or a spoon.
Notes
  1. Red or black tobiko makes a great garnish for this poke.
beta
calories
259
fat
13g
protein
27g
carbs
8g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Next Level Brussels Sprouts

next level brussels sprouts

Sides | November 23, 2019 | By

These Next Level Brussels Sprouts are Amazing!

Been living Keto for over 5 years now and Brussels Sprouts have been a mainstay in my regular rotation of side dishes. I also often order Brussels Sprouts when I go out to eat to see how different chefs prepare this trending veg.

Most restaurants hit it out of the park with a crispy, caramelized texture due to the deep fryers they have access to.

This is not easy to pull off at home but I have been at it for a while and can say you are gonna love these Next Level Brussels Sprouts… and just in time to impress your Turkey Day dinner guests!

If you are still in the “Hate Brussels Spouts” camp I can understand why. My wife and I ate at a more “old school” seafood place recently, and trying to be keto, ordered the Brussels Sprouts. What came out was a bowl of pale-green, steamed, mushy Brussels Sprouts that were clearly, either targeting their older clientele, or on the menu just to attempt to be on-trend. If your only reference point is like this… I get it!

Trust me – Try this recipe and you just may be converted!

Best to use a larger pan to not crowd the Brussels Sprouts. I like a large ceramic one but a large sheet pan will work as well.

 

 

 

Next Level Brussels Sprouts
Serves 4
A low-carb, kicked-up, crispy Brussels Sprouts recipe you might find a your favorite higher end restaurant.
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
105 calories
11 g
5 g
5 g
5 g
2 g
124 g
654 g
4 g
0 g
4 g
Nutrition Facts
Serving Size
124g
Servings
4
Amount Per Serving
Calories 105
Calories from Fat 48
% Daily Value *
Total Fat 5g
8%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 5mg
2%
Sodium 654mg
27%
Total Carbohydrates 11g
4%
Dietary Fiber 4g
15%
Sugars 4g
Protein 5g
Vitamin A
15%
Vitamin C
127%
Calcium
8%
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. 4 cups Brussels Sprouts
  2. 1/2 ounce thick cut smoked bacon (3 slices)
  3. 1 small red onion
  4. 1 tbsp. Extra Virgin olive oil
  5. 2 tbsp. balsamic vinegar
  6. 1/8 cup crumbled goat cheese
  7. 1 tsp. kosher flake salt
  8. 1 tsp. Fresh ground pepper
Instructions
  1. Preheat oven to 400 degrees - on convection if you have that option.
  2. In a large sheet pan or ceramic baking dish combine the following: Brussels Sprouts (stems trimmed then cut in half), Bacon (sliced into small strips), Red onion (quartered and separated), Toss and evenly coat with Extra Virgin olive oil.
  3. Add salt and pepper and toss again.
  4. Roast for 30 minutes - only stir Brussels Sprouts 1x at the 15 minute mark.
  5. In a small sauce pan on low heat, reduce balsamic vinegar by half - aprox. 7 minutes.
  6. Serve on a large plater toped with crumbled goat cheese and drizzled balsamic reduction.
Notes
  1. For best results only open oven once mid way to stir Brussels Sprouts for even browning and caramelization.
  2. Don't worry if some leaves are darker brown or even a little black - these are the crunchy ones and taste best!
  3. Use a good smoked bacon - It will crisp up, add a smoky flavor and make all the difference.
beta
calories
105
fat
5g
protein
5g
carbs
11g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Wild Mushroom and Leek Ragout

Mushroom and Leek Ragout

Sides, Small Plates | September 9, 2019 | By

This Wild Mushroom and Leek Ragout recipe is so simple and delicious you will wonder how you ever lived without it.

Recently, the family and I vacationed in Ogunquit Maine, one of our favorite beach destinations in the Northeast. It’s a thriving upscale summer town with a bustling downtown scene that sits less than 1/4 mile off the beach.

On our date night, we lucked out scoring the last 2 top at the bar at a great spot after our reservations were abruptly cancelled due to impending weather at an “all outdoor” tapas eatery across the street.

Fortunately, this was not an issue as there were great tapas sized app options on the bar menu, one of which was this Mushroom and Leek Ragout.

It was so good my wife and I had to know more.

Our friendly waiter gave us the scoop. As a result, I made my first attempt the very next night to rave reviews from the both the mushroom lovers and the skeptic – my youngest daughter, Brynn.

Mushroom and Leek RagoutThe smells from the kitchen of this mushroom and leek ragout will make your mouth water.

You can make this dish with several types of mushrooms but a variety of fresh exotics works best.

I used Cremini (Baby Bella), Shiitake, and Oyster mushrooms for my Mushroom and Leek Ragout dish but you can choose any mixture you prefer and the melted leeks will transform them into something truly amazing.

This dish works great as a side for steak but can be paired with anything. Enjoy!

 

Wild Mushroom and Leek Ragout
Serves 4
A wild mushroom and leek side dish that you will absolutely love.
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Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
281 calories
8 g
78 g
25 g
8 g
16 g
190 g
211 g
3 g
0 g
8 g
Nutrition Facts
Serving Size
190g
Servings
4
Amount Per Serving
Calories 281
Calories from Fat 223
% Daily Value *
Total Fat 25g
39%
Saturated Fat 16g
79%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 78mg
26%
Sodium 211mg
9%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
7%
Sugars 3g
Protein 8g
Vitamin A
25%
Vitamin C
9%
Calcium
15%
Iron
7%
* 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 pound mushrooms - various varieties.
  2. 1 cup of finely chopped leeks (about 1 leek)
  3. 4 tbsp butter - divided
  4. 1 tsp fresh thyme - chopped
  5. 1/2 cup heavy cream
  6. 4 tbsp Parmesan Reggiano - shaved
  7. salt and pepper - fresh ground
Instructions
  1. In a pan on low heat, slowly melt, finely chopped leeks with 2 tbsp butter and salt and pepper for about 15-20 minutes.
  2. Roast whole mushrooms on a sheet pan with 2 tbsp butter and salt and pepper in a 400 degree oven for 25 minutes. Shake tray mid way to evenly coat mushrooms with butter.
  3. Let roasted mushrooms cool.
  4. Thinly slice cooled mushrooms.
  5. Add sliced mushrooms to the pan with the leeks, add fresh thyme, heavy cream, with salt and pepper to taste.
  6. Simmer on low heat stirring occasionally for 10 minutes.
  7. Divide mushrooms into 4 small bowls and top with shaved Parmesan - serve hot.
beta
calories
281
fat
25g
protein
8g
carbs
8g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

 

The Magic of Compounding Butter

Mains, Sides | September 10, 2018 | By

I have recently rediscovered the magic of compound butter, transforming the ordinary to another level.

Hopefully, if you have made the shift over to a keto lifestyle for some time, you have also elevated your butter options towards the european-style and artisanal varieties. I used to buy land-o-lakes because it was pretty much the brand I grew up on. Pre-keto, when butter was used sparingly, because it “made you fat”,  which butter brand I used was not such a priority.

Today, I have no less than 4 different and amazing higher-end butter options in my fridge to choose from.

My go-to butter brand these days is Finlandia from Finland, a grass-fed, non-GMO, family farm brand which seems to be proliferating the market place these days as people are beginning to pay closer attention to the details of what they put into their bodies.

Another fav is a locally produced, small batch, cultured butter with sea salt from Arethusa Farm. “butter the way it used to taste” is their accurate tag line. You will pay a bit more but I will be so worth it and you can really taste the difference a better butter can make.

Now onto the magic….

Now that we are starting off with better butter…. on to the magic of compounding butter that will exponentially improve your next meal.

What makes a quality NY strip steak better? …. butter!

What makes a grilled swordfish steak better? …. you guessed it … butter!

If you are new to compound butter you will be glad to find out just how easy it is to make, how many endless creative combinations there are, and how this addition will elevate your keto-friendly cuisine. It’s best to have fresh herbs growing nearby so you can whip these up when needed. Here are a few simple recipes that I made recently to get you started that I’m sure you will love. Have fun mixing flavors combos that go well together. It’s hard to mess this up because butter… makes everything better!

Curry & Chive Compound Butter
Serves 4
A simple yet delicious flavor enhancement for firm fish and meat.
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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
103 calories
0 g
31 g
12 g
0 g
7 g
15 g
101 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
15g
Servings
4
Amount Per Serving
Calories 103
Calories from Fat 102
% Daily Value *
Total Fat 12g
18%
Saturated Fat 7g
36%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 31mg
10%
Sodium 101mg
4%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
7%
Vitamin C
0%
Calcium
0%
Iron
0%
* 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 tbsp. salted butter - European-style
  2. 1/8 tsp. curry powder
  3. 1/4 tsp. mustard powder
  4. 1.5 tsp. fresh minced chives
  5. 1/8 tsp. fresh ground pepper
Instructions
  1. In a small bowl let the butter come to room temp.
  2. Add the curry and mustard and mix well with a small spatula.
  3. Add the fresh chives - mix well again
  4. Place compound butter on center of a square of plastic wrap.
  5. Roll compound butter in wrap to make a 4" x 1" log twisting the ends to seal.
  6. Place in the fridge for 10 minutes or more.
  7. Slice compound butter into 4 equal rounds and top your fish while still hot.
Notes
  1. Swordfish or any firm steak like fish with taste great with this compound butter. Also try it on grilled pork or chicken.
beta
calories
103
fat
12g
protein
0g
carbs
0g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/
Chive & Herb Compound Butter
Serves 4
A simple yet delicious flavor enhancement for steak.
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
102 calories
0 g
31 g
12 g
0 g
7 g
15 g
175 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
15g
Servings
4
Amount Per Serving
Calories 102
Calories from Fat 101
% Daily Value *
Total Fat 12g
18%
Saturated Fat 7g
36%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 31mg
10%
Sodium 175mg
7%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
8%
Vitamin C
1%
Calcium
0%
Iron
0%
* 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 tbsp. salted butter - European-style
  2. 2 tsp. fresh minced chives
  3. 1/4 tsp. fresh minced thyme
  4. 1/4 tsp. fresh minced rosemary
  5. 1/4 tsp. fresh minced garlic
  6. 1/8 tsp. fresh ground pepper
  7. 1/8 tsp. fresh ground salt - try a smoked salt.
Instructions
  1. In a small bowl let the butter come to room temp.
  2. Add the chives, thyme, rosemary and garlic and mix well with a small spatula.
  3. Add the pepper and the salt to taste and mix again.
  4. Place compound butter on center of a square of plastic wrap.
  5. Roll compound butter in wrap to make a 4" x 1" log twisting the ends to seal.
  6. Place in the fridge for 10 minutes or more.
  7. Slice compound butter into 4 equal rounds and top your steak while still hot.
beta
calories
102
fat
12g
protein
0g
carbs
0g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/
 

Magic Mushrooms (Shrooms)

Magic Mushrooms

Sides, Small Plates | July 12, 2018 | By

Kick up your shroom game with these Magic Mushrooms.

Mushrooms are one of those things you either love or hate. I am surprised at the amount of people I come across that claim, “I don’t do mushrooms!” Well, that’s too bad for you… more for the rest of us! Serve these as a side dish with a steak or enjoy them as an appetizer. One thing for sure is that you will wish you had made more of these shrooms as they will go quickly.

If you are not a fan… no worries we mushroom folks will not try to convert you.

I’ve always been amazed at how great the mushrooms are at a good steak house and finally decided to crack that code. Hope you enjoy these Magic Mushrooms as much as we do. My kids even eat them!

Magic Mushrooms (Shrooms)
Serves 4
A steak house worthy roasted mushroom side dish that will kick up your next steak dinner.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
150 calories
6 g
15 g
13 g
5 g
5 g
187 g
599 g
3 g
0 g
7 g
Nutrition Facts
Serving Size
187g
Servings
4
Amount Per Serving
Calories 150
Calories from Fat 115
% Daily Value *
Total Fat 13g
20%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 15mg
5%
Sodium 599mg
25%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
8%
Sugars 3g
Protein 5g
Vitamin A
4%
Vitamin C
8%
Calcium
1%
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. 24 oz. Baby Bella Mushrooms
  2. 2 tsp. Lemon zest
  3. 1 large sprig of Fresh Rosemary - chopped coarse
  4. 2 tbsp. Extra Virgin Olive Oil
  5. 1 oz. Butter
  6. 1 tsp. each fresh ground salt and pepper
Instructions
  1. Set 350 degree oven (convection roast)
  2. Trim / clean stem ends of mushrooms.
  3. Leave mushrooms whole - you can cut the really big ones in half.
  4. In a ceramic or similar roasting pan add mushrooms.
  5. Drizzle olive oil - toss mushrooms to coat, add butter.
  6. Add chopped rosemary, lemon zest, salt and pepper - toss again to coat.
  7. Place in oven for 30 minutes - shake pan midway to brown evenly.
  8. Serve hot.
beta
calories
150
fat
13g
protein
5g
carbs
6g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Keto Creamed Spinach

creamed spinach

Sides | June 26, 2018 | By

A real-deal creamed spinach like at your favorite steak house.

Creamed Spinach is one of those dishes that used to trigger “can’t eat that!… gonna make me fat” kinda thoughts. Creamed Spinach is no longer on that side of the ledger and goes amazing with steak and magic shrooms to edge your keto macros in the right direction.

If you are not a fan of creamed spinach then you probably have not had a good one or had one made with frozen spinach. In a pinch, frozen can work but I’d hold out for fresh baby spinach which is so easy to find. If you can find the bunched baby spinach rather than the plastic boxed version, go for it. It is the closest to fresh picked without growing your own.

Many recipes call for flour to thicken the cream sauce. The same can be accomplished with a little cream cheese and the only difference is that you won’t need a nap after dinner.

Keto Creamed Spinach
Serves 4
A real-deal creamed spinach like at your favorite steak house.
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
200 calories
6 g
47 g
16 g
9 g
10 g
148 g
573 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
148g
Servings
4
Amount Per Serving
Calories 200
Calories from Fat 143
% Daily Value *
Total Fat 16g
25%
Saturated Fat 10g
49%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 47mg
16%
Sodium 573mg
24%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
7%
Sugars 1g
Protein 9g
Vitamin A
143%
Vitamin C
35%
Calcium
27%
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. 10 ounces fresh baby spinach
  2. 2 tbsp unsalted butter
  3. 2.5 tbsp finely chopped onion
  4. 2 tsp minced garlic
  5. 1 tbsp cream cheese
  6. 3/4 cup half-and-half
  7. 1/2 cup finely grated Parmesan cheese
  8. 1/4 tsp freshly grated nutmeg
  9. 1/2 tsp dry mustard
  10. 1/2 tsp kosher salt
  11. 1/4 tsp freshly ground black pepper
  12. Pinch of cayenne pepper
Instructions
  1. Cook and drain the spinach: Bring a 4-quart pot of salted water to a boil. Add the spinach in large handfuls until all the spinach is added, and cook for 15 seconds.
  2. Drain the pot of spinach in a colander in the sink and immediately run the spinach under cold water to halt the cooking. Shake as much of the water off the spinach as you can by shaking the colander.
  3. Using your hands or a wooden spoon, press the spinach against the sides of the colander, squeezing to remove as much excess moisture as possible. Set aside to drain further while making the cream sauce.
  4. Melt the butter in a medium frying pan over medium-high heat. Add the onion and garlic, and cook for 1 minute. Stirring frequently, for 3 minutes, stir in the half-and-half and the cream cheese. Cook the mixture, stirring slowly and continuously, until the sauce comes to a boil and thickens enough to coat the back of the spatula, about 5 minutes.
  5. Reduce the heat to low and continue cooking until the sauce is thickened, about 2 minutes more.
  6. Stir in the parmesan cheese, nutmeg, mustard, cayenne, salt, and pepper. Add the spinach and mix well.
  7. Keep warm over very low heat.
Adapted from The Kitchn
beta
calories
200
fat
16g
protein
9g
carbs
6g
more
Adapted from The Kitchn
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Roasted Acorn Squash with Chili Vinaigrette

Roasted Acorn Squash

Sides | March 12, 2018 | By

This Roasted Acorn Squash with Chili Vinaigrette will be a treat you won’t soon forget.

Acorn Squash is one of those shopping items that I like to have on hand for when I have run out of ideas for an easy but substantial side dish. They last a while in kitchen before you have to get to them, so I usually have one around.

Now if I can just remember to get fresh cilantro and a jalepeno I’m in business!

My wife Lisa turned me on to this amazing Acorn Squash recipe from Gourmet a while ago – we have made a few tweaks and have been making this for years and it never gets old. This is lick-the-plate-good so be sure to sop up all that vinaigrette.

Acorn squash are a little higher in carbs than most of my “go-to” keto veggies so I tend to only make this about once a month and on a day when the rest of the meal or even my day was on the lower-carb side.

This is also a great simple recipe to impress guests at your next dinner party. If you are not a winter squash person, this one might convert you. Enjoy!   

Roasted Acorn Squash With Chile Vinaigrette
Serves 4
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Prep Time
15 min
Cook Time
35 min
Total Time
50 min
Prep Time
15 min
Cook Time
35 min
Total Time
50 min
138 calories
12 g
0 g
11 g
1 g
1 g
124 g
299 g
0 g
0 g
8 g
Nutrition Facts
Serving Size
124g
Servings
4
Amount Per Serving
Calories 138
Calories from Fat 93
% Daily Value *
Total Fat 11g
16%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 299mg
12%
Total Carbohydrates 12g
4%
Dietary Fiber 2g
7%
Sugars 0g
Protein 1g
Vitamin A
9%
Vitamin C
22%
Calcium
4%
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 medium acorn squash
  2. 1/4 teaspoon black pepper
  3. 1/2 teaspoon salt
  4. 3 tablespoons olive oil
  5. 1 small garlic clove
  6. 3/4 tablespoons fresh lime juice, or to taste
  7. 1/2 to 1 teaspoons finely chopped fresh hot red chile or jalepeno, including seeds
  8. 1 1/2 tablespoons chopped fresh cilantro
Instructions
  1. Put oven rack in upper third of oven and preheat oven to 450F.
  2. Halve squash lengthwise, then cut off and discard stem ends.
  3. Scoop out seeds and cut squash lengthwise into 3/4-inch-wide wedges. (8 slices)
  4. Toss squash with fresh ground black pepper, 1/4 tsp. salt, and 2 tablespoons oil in a bowl, then arrange, cut sides down, in a large shallow baking pan.
  5. Roast squash, until squash is tender and undersides of wedges are golden brown, 25 to 35 minutes.
  6. While squash roasts, mince garlic and mash to a paste with 1/4 teaspoon salt.
  7. Transfer paste to a small bowl and whisk in lime juice, chile (to taste), cilantro, and remaining 1 tbsp. of olive oil until combined.
  8. Transfer squash, browned sides up, to a platter and drizzle with vinaigrette.
Adapted from Gourmet
beta
calories
138
fat
11g
protein
1g
carbs
12g
more
Adapted from Gourmet
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Keto Zucchini Fritters

zucchinni fritters

These Keto Zucchini Fritters are about as close as I’m ever gonna get to a low-carb version of one of my childhood favs – the potato latke. Sour cream with chives or creme fresh are still in but a little tzatziki can be a nice tweak to switch things up.

This is the perfect side dish in place of potatoes or if you are just cauliflower’d out.

These would also be a great base for a low-carb eggs Benedict on a lazy weekend morning. These Keto Zucchini Fritters are so good the kids will even like them. These will be especially good in summer with local farm fresh zucchinis but you can get good ones all year round.

Keto Zucchini Fritters
Serves 4
Simple Zucchini Pancakes that make a great side.
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
178 calories
11 g
99 g
12 g
8 g
5 g
140 g
729 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
140g
Servings
4
Amount Per Serving
Calories 178
Calories from Fat 107
% Daily Value *
Total Fat 12g
19%
Saturated Fat 5g
27%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 99mg
33%
Sodium 729mg
30%
Total Carbohydrates 11g
4%
Dietary Fiber 2g
7%
Sugars 2g
Protein 8g
Vitamin A
9%
Vitamin C
26%
Calcium
14%
Iron
7%
* 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 zucchini, grated
  2. 1/3 cup almond flour or coconut flour or a mix of both
  3. 2 scallions, chopped fine
  4. 1/4 small onion, chopped fine
  5. 1/4 cup Parmesan cheese, grated
  6. 1/2 tsp. baking powder
  7. 2 eggs
  8. 1/4 cup avocado oil
  9. 1 tbsp. coconut oil
  10. 1.5 tsp. Pepper, fresh ground
  11. 1 tsp. salt
Instructions
  1. Grate the zucchini on a box grater - medium grate.
  2. Put the zucchini in a colander and sprinkle with the teaspoon of salt. Mix the zucchini gently to distribute the salt and let it sit for about 5 minutes.
  3. Squeeze the zucchini out with your hands and place into a medium sized mixing bowl.
  4. Add the eggs and scallion to the zucchini and mix together.
  5. In a small bowl, add the rest of the dry ingredients and stir together.
  6. Add them to the zucchini and mix thoroughly.
  7. Heat oils in a medium to large pan over medium - high heat.
  8. Oil should completely cover the bottom surface of the pan.
  9. When the oil is hot, stir the zucchini mixture one more time and dip a ¼ cup measuring cup into the batter, level off. Dump the batter into the pan and gently push it into a flat pancake shape with the back of a metal spatula.
  10. Cook for four minutes adjusting the heat up or down as needed, then flip, cooking for another four minutes. Add more oil to the pan if needed to prevent sticking.
  11. Salt then drain the zucchini fritters on a paper towel before serving.
Adapted from Low Carb Maven
beta
calories
178
fat
12g
protein
8g
carbs
11g
more
Adapted from Low Carb Maven
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Keto Fried Eggplant

fried eggplant

Sides, Small Plates | November 28, 2017 | By

This Keto Fried Eggplant is my go-to for a substantial side that is almost a meal in and of itself.

What to do with an eggplant? I always come back to beginning, to the core of the issue. When I was a kid, my mother used to prepare fried eggplant and serve it the same way – simple with sauce. As you can see I’ve been on an eggplant kick as of late. Perfecting the perfect lower-carb fried eggplant side dish has been on my to do list for some time, and now, I think I’ve cracked it.

Be sure the rest of your meal is on the lighter side as you may find it hard to stick to one serving of these beauties. At 13 grams of net carbs per serving including the sauce – these are a keeper at my house. The kids even eat them! 

Keto Fried Eggplant
Serves 4
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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
283 calories
21 g
57 g
21 g
9 g
9 g
276 g
156 g
7 g
0 g
10 g
Nutrition Facts
Serving Size
276g
Servings
4
Amount Per Serving
Calories 283
Calories from Fat 175
% Daily Value *
Total Fat 21g
32%
Saturated Fat 9g
45%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 57mg
19%
Sodium 156mg
7%
Total Carbohydrates 21g
7%
Dietary Fiber 8g
30%
Sugars 7g
Protein 9g
Vitamin A
10%
Vitamin C
17%
Calcium
13%
Iron
11%
* 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 purple eggplant
  2. 1/4 cup of almond flour
  3. 1/4 cup hazelnut flour
  4. 1/4 cup Romano cheese - grated
  5. 5 tbsp avocado oil
  6. 2 tbsp coconut oil
  7. 1 egg
  8. 2 tbsp half n half
  9. Fresh ground salt and pepper - to taste
  10. 1.25 cups jared tomato sauce - Rao's, etc
Instructions
  1. Peel large eggplant.
  2. Slice eggplant into 1/2 inch round slices.
  3. Lightly salt both sides, lay on paper towel for 20 minutes to remove excess moisture.
  4. Mix Romano cheese and flours on a small plate. Add salt and pepper.
  5. Heat large fry pan on medium high.
  6. Add avocado and coconut oils.
  7. Mix egg and half n half to make egg wash.
  8. Coat eggplant slices with egg wash then flour mixture. Shake off excess flour.
  9. In batches, fry eggplant slices in hot oil - about 4 minutes per side until golden.
  10. Place fried eggplant on a large plate with paper towel to absorb any excess oil.
  11. Salt eggplant to taste.
  12. Top with a tbsp of your favorite heated jarred tomato sauce.
Notes
  1. Don't go cheap on the jarred sauce. The better the sauce, the better this dish will taste. I prefer Rao's or Franks but there are many choices between $5 and $8 a jar that are worth every penny.
  2. Also be sure to check for carbs - not all jarred sauces are created equal.
  3. Bob's Red Mill makes some great hazelnut and almond flours.
beta
calories
283
fat
21g
protein
9g
carbs
21g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

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.
beta
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.