Breakfast: it’s perhaps the menu with the most stumbling blocks for those living low-carb. Eggs are great, but—let’s face it—get old without some variety. At times we may find ourselves missing the traditional breakfast classics we might have enjoyed at one point—even when we know they don’t fit our current health goals.
But who said keto was about deprivation? Not us, for sure. With a huge array of keto-friendly classic recipes, we’re hellbent on showing the world just how great keto eating can be—with real food, full flavor and no compromises. So, back to breakfast now…. We dare you to bring this savory keto waffle breakfast sandwich to work—and see just how many people you convert.
Enjoy—and be sure to check out this week’s giveaway with our friends at Birch Benders (below)!
Servings: 2 sandwiches
Time In the Kitchen: 30 minutes
- 3/4 cup Birch Benders Keto Pancake and Waffle Mix
- 1/2 water
- 1 tbsp coconut oil
- 2 eggs
- 3 slices bacon
- 2 sandwich slices of cheddar (or cheese of choice)
Mix Birch Benders Keto Pancake and Waffle Mix with water and coconut oil according to package instructions.
Grease mini waffle iron with Primal Kitchen® Avocado Spray Oil. Pour batter into waffle iron and cook according to iron instructions.
While mini waffles are cooking (or before), scramble 2 eggs in small skillet.
Cook 3 strips of bacon (in oven at 400 ºF/205 ºC).
When mini waffles are done, let cool slightly on plate or cooling rack.
When cooled, top two of the waffles with cheese slices, 1 1/2 bacon strips each, and divided scrambled egg. Top with the remaining two mini waffles to make 2 sandwiches.
For a little extra spice, add Primal Kitchen Chipotle Lime Mayo. Now dig in….
Now For the Giveaway…
Have we won you over yet to Birch Benders easy and incredible mixes? (They have a paleo version, too, btw.)
One lucky (random) winner will score a Primal Kitchen package worth $100: Vanilla Collagen Fuel, Classic Mayo, Chipotle Lime Mayo, Ranch Dressing, Green Goddess Dressing, and Caesar Dressing.
Good luck—and bon appetit!
Nutritional Information (per sandwich):
- Calories: 415
- Net Carbs: 6.6 grams
- Fat: 32.6 grams
- Protein: 22 grams
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Salads aren’t just for summer, and this recipe proves it. Warm, hearty, rich, with the deep flavors of mixed mushrooms, bacon (we have you at that, right?) and mustard dressing, this delicious side—or full-on meal—will make a believer out of you. Salads, done well, are for all seasons.
But there’s more…. We’re loving the crunch of toasted pine nuts and the addition of poached eggs. It might just be the quintessential winter salad—and we’re guessing a new Primal favorite for your health-conscious table.
Time In the Kitchen: 20 minutes
- 2 bunches rainbow or Swiss chard
- 2 cups sliced mushrooms (any variety; a mix is great, too)
- 6 strips crisp, cooked bacon, crumbled
- ½ cup toasted pine nuts
- 1/3 cup plus 2 teaspoons Primal Kitchen® Avocado Oil
- 2 tablespoons apple cider vinegar
- 1/3 cup Primal Kitchen Organic Spicy Brown Mustard
- 1 large shallot, minced
- 1 garlic clove, finely minced
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Optional: Poached eggs
Wash, dry and chop rainbow/Swiss chard (Tip: Tear leaves off first and then chop stems.)
Heat 2 teaspoons avocado oil in a large skillet over medium heat. Add sliced mushrooms, sprinkle with salt and pepper, and saute until lightly browned, about 7 minutes.
Remove mushrooms from skillet and set aside.
Add chard to the pan and cook until wilted, about 3–4 minutes. Sprinkle with salt, stir, and add to a large mixing bowl.
Add remaining avocado oil, vinegar, mustard, shallot, garlic, thyme, salt and pepper to a mason jar. Shake well until emulsified, and add dressing to bowl with the chard.
Add mushrooms, bacon, and pine nuts to bowl. Toss well to mix.
Optional: Serve with chopped hard-boiled eggs or one poached egg per salad.
Nutritional Information (per serving, with one poached egg):
- Calories: 474
- Net Carbs: 9 grams
- Fat: 39 grams
- Protein: 18 grams
The post Warm Mushroom and Chard Salad with Bacon and Mustard Dressing appeared first on Mark’s Daily Apple.
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This recipe takes the ingredients from stuffed peppers (rice, ground meat, bell peppers) and turns them into a meal that’s easier and faster to make. (And if you made and saved part of the delicious bolognese from last week’s Bolognese Sauce With Spaghetti Squash recipe, you’re more than halfway done with dinner!
After tasting this flavorful one-pot meal you’ll probably never bother to stuff peppers again.
Time in the Kitchen: 20
- Leftover Bolognese Sauce
- 2 tablespoons avocado oil or extra virgin olive oil (30 ml)
- 3 bell peppers, seeded and cut into 2-inch strips or 8 ounces frozen, chopped bell peppers
- 4 cups raw cauliflower rice (12 ounces/340 grams)
- 1 teaspoon smoked paprika (5 ml)
- 1 jalapeno pepper, thinly sliced
- 3 scallions, chopped
Select the sauté setting on the Instant Pot and heat the oil. Add bell peppers and sauté about 5 minutes, until soft.
Add the cauliflower rice and sauté about 5 minutes more, until just tender. Season the cauliflower rice and bell peppers with salt and smoked paprika.
Add the leftover Bolognese sauce to the pot. Mix in well and cook until the Bolognese is completely heated.
Garnish the dish with sliced jalapenos and scallions.
The post Instant Pot Un-Stuffed Bell Peppers With Meat Sauce appeared first on Mark’s Daily Apple.
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Once you’ve had real Bolognese sauce, you never look at spaghetti sauce the same again. Bolognese has a richly nuanced, deeply umami flavor that satisfies in a warm, homey (and foodie) way. Paired with lower carb, higher nutrient spaghetti squash, this meal makes for a true Primal favorite everyone at the table can enjoy. And with the convenience of an Instant Pot, you’ll be out of the kitchen in around 20 minutes, with dinner on the table in about 45 total. Simply cook the squash while you’re busy prepping the sauce ingredients for the ultimate in efficiency. The end result? A rich and meaty Bolognese dish that tastes as good as sauce that simmers for hours.
Time in the Kitchen: 20 (with additional 30 minutes cook time for sauce)
- 2 spaghetti squash (for double batch)
- 2 tablespoons extra virgin olive oil (15 ml)
- 1 onion, finely chopped
- 2 carrots, grated
- 2 celery stalks, finely chopped
- 4 garlic cloves, finely chopped or thinly sliced
- 2 pounds ground pork (900 g)
- 2 teaspoons dried oregano (10 ml)
- 2 teaspoons salt (10 ml)
- 2 tablespoons tomato paste (30 ml)
- ½ cup beef bone broth (120 ml)
- 2 15-ounce cans diced tomatoes, and their liquid
- 1 bay leaf
- Garnish: fresh basil and grated Parmigiano-Reggiano cheese
Cut spaghetti squash in half (lengthwise makes shorter noodles and crosswise makes longer noodles). Scoop out the seeds in the center.
Add a cup of water to the Instant Pot. Place a steaming trivet in the bottom of the Instant Pot and set the squash halves on top. Cover and make sure the pressure release valve is set to “sealing.” Select the “manual” setting and set the cooking time for 20 minutes on high pressure.
After cooking time, do a quick release by moving the pressure release valve to “venting.” Remove squash and pour out any liquid that has collected inside the squash. Use a fork to pull the squash apart into “noodles.” Set aside.
While the spaghetti squash is cooking, prep the sauce ingredients.
When you’re ready to make the meat sauce, select the sauté setting on the Instant Pot, and heat the olive oil. Cook the pork about 10 minutes until fully browned, then remove and drain on a plate lined with paper towels. Leave a tablespoon or two of pork fat in the bottom of the pot (draining the rest to discard or save for other cooking uses).
Add the onion, carrots, celery, garlic and sauté about 5 minutes to soften the veggies. Add the cooked ground meat back into the pot, and season with oregano and salt. Break the meat up into small pieces.
In a bowl, whisk together the tomato paste and bone broth. Pour into the Instant Pot with the diced tomatoes and bay leaf. Mix well.
Cover and make sure the pressure release valve is set to “sealing.” Select the “manual” setting, and set the cooking time for 30 minutes on high pressure. Move the pressure release valve to “venting” for a quick release.
Store half of the Bolognese in a food storage container.
Serve the other half on top of the spaghetti squash (if needed, reheat the squash briefly in the microwave) with fresh basil and grated Parmigiano-Reggiano cheese.
Nutritional Info (per serving—8 servings from doubled batch recipe):
- Calories: 450
- Carbs: 13 grams
- Fat: 28 grams
- Protein: 33.5 grams
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Bacon pancakes sound like a sinful breakfast treat, but these slightly sweet, mostly savory cakes require no repentance. Fluffy, moist and salty with just hint of sweetness, bacon pancakes can be served with a light drizzle of maple syrup, or a dollop of sour cream and a hit of hot sauce.
Peruse the list of ingredients for these Primal pancakes and you’ll see the usual suspects (coconut flour, eggs, butter) mixed with bacon and chives. But this recipe also has something completely new: gelatin. Why add gelatin to pancakes? Because you can, without affecting the flavor or texture.
Anecdotally, gelatin can benefit bone, joint and skin health and improve sleep quality. This recipe shows how easy it is to work unflavored gelatin into your diet. Add granular gelatin to other types of Primal pancakes and baked goods, soups and stews, meatloaf, smoothies, whatever. (Ideally, dissolve the gelatin in a little water or other liquid when adding it to a recipe).
But let’s get back to these delicious bacon pancakes. Serve them in a stack, or use two as buns for an egg and sausage breakfast sandwich. You really can’t go wrong.
Servings: 2 (6 small pancakes)
Time in the Kitchen: 30 minutes
- 6 slices of bacon
- 3 egg whites*
- 1/4 cup coconut flour (30 g)
- 1 tablespoon purified granular gelatin (like this) (15 ml)
- 2 tablespoons unsalted butter, melted (30 ml)
- 2 tablespoons finely chopped chives (30 ml)
- 1/2 cup water (120 ml)
- Optional: 1/2 cup full-fat sour cream for topping
Cook the bacon in a frying pan over medium heat. Leave the bacon fat in the pan. Crumble or finely chop the bacon and set aside.
Whisk egg whites into soft peaks (an electric mixer works well for this). Set aside.
In a large bowl mix together the coconut flour, gelatin, butter, chives and bacon. Add the water and mix well then gently fold in the egg whites until combined. The batter will be thick and lumpy.
Re-heat the bacon fat in the frying pan over medium heat. Scoop small amounts (about 2 tablespoons) of batter into the pan, gently smoothing the batter out with a spoon to form small pancakes. Better yet, set a 3-inch biscuit cutter in the frying pan, drop the batter in the middle and then smooth out the batter to form perfectly round cakes.
Cook about 3 minutes on each side. Serve warm.
*Using the entire egg instead of just the whites can be done but it makes a heavier, less fluffy pancake
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Today’s recipe might just become tonight’s dinner, it’s so tempting. Thanks to Bailey Ryan of Whole Kitchen Sink (formerly Paleo Bailey) for today’s awesome dish.
These fall-of-the-bone BBQ ribs might first appear to be a bit of a time investment, but I promise you they’re worth the wait! Once they’re on the grill they’re pretty much hands off, leaving you free to enjoy the afternoon knowing dinner will be delicious! The trick to making these ribs perfect is to first remove the skin-like membrane on the underside of the ribs.
It’s a step a lot of us skip, but it makes a huge difference. You simply need to slide a knife between the membrane and the meat on one end of the rack of ribs and make an initial cut. Once you have one end separated from the meat, you can use a cloth or a paper towel to grab onto it and pull the rest away from the ribs.
Make sure to do this prior to seasoning! Then, make sure not to add the BBQ sauce until the last half hour on the grill. If you put it on too early it will burn onto the meat, instead of becoming a delicious caramelized glaze. Of course, this simple BBQ is made with the latest and greatest member of the Primal Kitchen® family, the Organic, Unsweetened Ketchup!
I KNOW you will love this ketchup, because I put it to the test with my (not paleo) boyfriend. I handed him dinner one night with Primal Kitchen’s Ketchup already on his plate, watched him eat it ALL, and then told him it was not his beloved highly processed ketchup. He was so impressed with the flavor and smooth consistency. It’s now our staple ketchup, and I’m thrilled I’ve converted him and gotten to toss out yet another conventional product and replaced it with a Primal Kitchen one!
For the Ribs:
- 1 rack of ribs, fat trimmed, and membrane removed
- 1/2 tablespoon garlic powder
- 1/2 tablespoon chili powder
- 1 teaspoon salt
- 1 teaspoon pepper
For the Sauce:
- 1 cup Primal Kitchen Organic Unsweetened Ketchup
- 1 tablespoon Dijon mustard
- 1 tablespoon Worcestershire sauce
- 1 tablespoon apple cider vinegar
- 2 teaspoon liquid smoke
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon onion powder
- 1/4 teaspoon cayenne powder
- Keto sweetener: 1/2 teaspoon liquid stevia -OR-
Paleo sweetener: 1 1/2 tablespoon coconut sugar
Rinse ribs with water and pat dry. Put a large sheet of tin foil on the counter. If it’s not wide enough, layer another one wide enough that you can tent the rib rack.
Lay the ribs bone side up and remove the membrane by sliding a knife underneath the membrane between the bones. Once it’s loosened you can peel it all off.
Combine the rib seasoning in a small dish, and then season the rack of ribs on both sides. Loosely wrap the ribs with the tinfoil forming a “tent” so the sides aren’t touching the ribs and seal closed at the top.
Heat grill to 250-300 ºF. Place the tinfoil tent onto the grill. You want to keep the temperature right around 250-300. Let cook for 2 hours.
Carefully open the tinfoil tent and brush liberally with BBQ sauce. Gently close tent again, it does not need to be sealed again. Let cook for an additional 1/2 hour until BBQ looks caramelized and like a glaze on the ribs.
Ribs are done cooking when the meat has shrunk, and 1/4 inch of the bone is exposed at the thinner end of the ribs. Remove from grill and let rest for 15 minutes in the foil prior to slicing.
Slice by cutting between the bones, add additional BBQ if you desire, and enjoy!
Bailey spent the last 2 years changing her relationship with food and herself. She lost 120 pounds while working 12-hour overnight shifts in a Minneapolis hospital and is now living a “whole” new life. She shares it all on her Instagram, @wholekitchensink and writes about healthy living, easy yet delicious recipes, and the ups and downs as she navigates finding overall wellness on her blog www.wholekitchensink.com.
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A quick marinade also makes a delicious, lip-smacking sauce for these juicy pan-seared pork chops. Tamari, lime juice, coconut aminos and coconut milk blend into a sweet/salty marinade that’s simply amazing with pork. Simmer the same marinade into a sauce, and you’ll be licking your plate clean.
If you can, use bone-in pork chops every time. They’re so much juicier and less likely to turn into flavorless rubber. Although if anything could give more flavor to a boneless pork chop, this marinade and sauce combination is it.
Cooking Time: 35 minutes
- 2 one-inch-thick (2.5 cm) bone-in pork chops
- ¼ cup tamari (60 ml)
- ¼ cup lime juice (60 ml)
- 2 tablespoons coconut aminos (30 ml)
- ½ cup full fat canned coconut milk (plus more to thin out the sauce as it cooks – keep the open can handy) (120 ml)
- 2 tablespoons PRIMAL KITCHEN® Avocado Oil (30 ml)
- Fresh cilantro or mint, for garnish
In a bowl, whisk together tamari, lime juice, coconut aminos and coconut milk.
Use a fork to poke holes all over the pork chops. Put the pork chops in a sealable plastic bag and pour half the marinade over the pork chops. Set aside the remaining marinade in a bowl. Marinate the pork chops at least 10 minutes, and up to a few hours.
Heat avocado oil in a wide skillet over medium heat. Take pork chops out of their marinade and add the chops to the hot skillet (without the marinade). Cook 3 minutes, until nicely browned on one side (keep an eye on the pork chops, as the marinade will make them brown quickly).
Flip the chops, and cook 3 minutes more.
Reduce heat to medium-low. Add the reserved marinade that was set aside in a bowl.
Bring to a simmer and cover the skillet.
Simmer very gently for 8 to 10 minutes, until the pork chops are done and the sauce is thick. Lift the lid to flip the chops and check on the sauce every 2 minutes. The sauce will thicken and become syrup-like, and it can easily burn to the pan. Whenever the sauce starts getting too thin and looks like it is sticking to the pan, drizzle in a tablespoon or two of coconut milk and swirl it around the pan. Adding coconut milk also keeps the sauce from getting too salty.
Serve with fresh cilantro or mint.
- 274 calories
- 10 grams carbohydrate
- 23 grams fat
- 9 grams protein
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It’s hard to decide which is more delicious, these savory bacon and cheddar keto muffins, or the original blueberry flavor. Both flavors are made from the same basic recipe with a simple gluten-free ingredient list that includes almond flour, butter, heavy cream and an egg.
The lightly sweetened blueberry version is a delicious morning treat, but this combination of bacon and sharp cheddar is equally hard to resist. Who doesn’t love bacon? These rich and flavorful muffins are perfect for busy mornings (keep a batch in the fridge or freeze, and warm one in the microwave) or for leisurely weekend brunches.
Servings: 12 muffins
Time in the Kitchen: 30 minutes
- 2 ½ cups finely ground almond flour (280 g)
- ¼ teaspoon baking powder (1.25 g)
- ½ teaspoon baking soda (2.5 g)
- 1/4 teaspoon salt (1.25 g)
- ¼ cup unsalted butter, melted and cooled to room temperature (60 g)
- 3/4 cup heavy cream (180 ml)
- 1 egg
- 4 pieces cooked bacon, crumbled
- 3 ounces sharp cheddar cheese, cut into tiny squares (85 g)
Heat your oven to 375 °F/190 ºC and line a muffin pan with 12 liners, or use a silicone muffin pan.
In a medium bowl, whisk together almond flour, baking powder, baking soda and salt.
In a large bowl, whisk together butter, heavy cream and egg until smooth. Stir in the bacon and cheddar.
Combine the almond flour mixture with the bowl of wet ingredients, stirring gently to combine. The batter will be very thick.
Spoon the batter into the muffin tin, filling the cups almost to the top.
Bake until the muffins are lightly browned on top and a toothpick inserted into a muffin comes out clean, about 16 minutes.
For optimal freshness, store bacon and cheddar keto muffins in the refrigerator. They keep well for 3 to 5 days. The muffins also freeze well and can be defrosted and heated in the microwave before eating.
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Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.
This week Michael Pollan talks shrooms, fish more toxic than ever, and perfect poached eggs.
Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!
Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!
Links of the week
- Michael Pollan — Exploring The New Science of Psychedelics – Fascinating conversation between two of my favorite thinkers on an incredibly important topic. Research into psychedelic drugs is consistently showing that 1-2 sessions (controlled and guided, obviously) can have profound beneficial effects on a number of mental health conditions, as well as ending addictive behavior. Behavior change is really hard, and anything with this much potential and so few risks and side effects deserves further examination. (The Tim Ferriss Show)
- Starting Monday, calorie counts on menus are going to be mandatory – This is a good read if for no other reason than it reminds you that a stupid turkey sandwich can have 700 calories. (Vox)
- Mercury rising: Are the fish we eat toxic? – This is so depressing I don’t even know what to say. I’ll simply remind you that environmental mercury contamination comes from burning coal. (ScienceDaily)
- The Belly Fat Battle – Terrible headline, but this article is actually an interesting examination of the potential causes of middle age waist expansion. Visceral fat is uniquely dangerous, but it still isn’t exactly clear why that is. (Scientific American)
- The Last Conversation You’ll Need to Have on Eating Right: The Follow-ups – Ironically, a follow up on the previous article that claimed to answer all your questions about nutrition. For the record, I disagree with them about hard vs soft cheese (e.g. vitamin K2) and La Croix (I don’t touch the stuff because it comes in plastic-lined cans). Other than that the advice is pretty ok. (Grub Street)
- Romaine Riddle: Why the E. Coli Outbreak Eludes Food Investigators – More follow up on the romaine lettuce outbreak and why it has been so hard to trace the source of contamination. If you hope to avoid these kinds of outbreaks it helps to know what the risk factors are and how regulations may help. (NY Times)
- America’s largest pork producer pledged to make its meat more humane. An investigation says it didn’t. – Oof. This one is hard to read. However I feel very strongly that if you choose to eat meat you should know what the true cost is to get it on your plate. Eat with your eyes open. (Vox)
- How a Low-Carb Diet Might Aid People With Type 1 Diabetes – I don’t often share articles about specific medical conditions that aren’t caused by lifestyle factors, but this new study is so surprising and the approach so simple I’m making an exception. (NY Times)
- Working together key to weight loss in relationships – Different types of relationships create different challenges for getting healthy. Unsurprisingly, the person you spend the most time with has a profound impact on your ability to make change. (ScienceDaily)
- This Is The Chillest, Easiest Way to Poach An Egg – Mind. Blown. (Lifehacker)
What inspired you this week?
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