Spaghetti and meatballs is a classic. But we know by now that pasta made of processed wheat noodles makes us fat and sick. Alyson and I are hard at work making comfort foods good for you again.

Powered by WPeMatico

Keto Egg BakeEggs and bacon or eggs and sausage with black or collagen coffee are typical keto breakfasts, but this keto egg bake is a nutrient-dense and satiating option for weekend morning when you a bit more time. Weave it into your Sunday meal prep routine, bake it, cool it, portion it and wrap in parchment paper, and store it in the refrigerator. On busy weekday mornings, take a portion out of the fridge to warm up on the counter, or to heat for a few minutes in the oven or toaster oven. Re-wrap the portioned egg bake in the parchment paper, grab a napkin (don’t forget your travel coffee mug), and you have breakfast on the go.

Instead of the hash browns or bread cubes you might typically find in an egg bake or breakfast casserole, we used grated turnips, but you could also substitute grated parsnips, zucchini, or even carrots or sweet potatoes if you want a Primal egg bake. We used ground chicken, but you could also use ground turkey, beef, sausage, bison, or lamb. Same thing for the other vegetables—instead of kale and cabbage, you could use Swiss or rainbow chard, shredded Brussels sprouts, or baby spinach.

Keto Egg Bake

Servings: 6

Time: 50 minutes

Ingredients

Keto Egg Bake

  • 2 ½ cups turnips (about 2-3 turnips), grated
  • 2 tablespoons Primal Kitchen Extra Virgin Olive Oil or Avocado Oil
  • 1 lb. ground meat of choice (we used ground chicken)
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ cup shallots, diced
  • 3 cups greens of choice (we used a kale/cabbage slaw mix)
  • 2 tablespoons dill, chopped
  • 8 eggs

Instructions

Preheat your oven to 350ºF. Grate the turnips on a box grater. Press the grated turnip between two pieces of paper towel to remove any excess water, then measure the grated turnips to get 2 ½ cups worth.

Keto Egg Bake

Heat the oil in a pan over medium heat. Once hot, add the shallots and sauté for 2–3 minutes. Add the ground meat and break it up in the pan to encourage the meat to brown. As the meat cooks, season it with salt and pepper.

Keto Egg Bake

Once the meat is browned and cooked through, add in the turnips and sauté for 3–5 minutes, or until the turnips begin to soften. Add the greens and dill and stir until the greens are wilted. Season with salt to taste. Remove the pan from the heat and allow it to cool slightly.

Whisk the eggs in a bowl with a sprinkle of salt and pepper. Pour the eggs in the pan with the meat until everything is combined. Pour the egg mixture into a greased or parchment-lined baking dish. Bake for 25–30 minutes, or until the center of the bake is firm and cooked through. Allow to slightly cool before cutting into 6 sections and serving.

Keto Egg Bake

Nutrition Information per serving (? of egg bake, assuming ground chicken is used):

Calories: 283
Total Carbs: 7 grams
Net Carbs: 4 grams
Fat: 19 grams
Protein: 24 grams

Chai_Tea_Collagen_Keto_Latte_640x80

The post Keto Egg Bake appeared first on Mark’s Daily Apple.

Powered by WPeMatico

2 ingredient keto snack chocolate baconFew words exist that can elicit an immediate mouth-watering response like these: dark chocolate and bacon. As simple as cooking can get (if that’s what we’re calling baking bacon, and melting chocolate), if you’re Primal, keto, or Primal-keto, you likely have these two ingredients on hand in your kitchen most of the time. Very dark chocolate (90%) has a bitterness akin to coffee that enhances all of the flavors paired with it, and the slightly sweet, salty, smoky flavor combination of the chocolate bacon tantalizes the tongue even more than our Dark Chocolate Macadamia Bark with Sea Salt. You can guild the lily by adding toasted unsweetened coconut or finely chopped nuts to the chocolate before it sets, but we prefer this as a twosome.

Servings: 10

Prep Time: 30 minutes

Ingredients

  • 10 oz. thick cut Applewood bacon (10 slices)
  • 3 oz. 90% dark chocolate, chopped

2 ingredient keto snack chocolate bacon

Instructions:

Preheat oven to 375 degrees Fahrenheit. Lay the bacon in a single layer on a parchment-covered sheet pan.

Bake until the bacon reaches the desired crispiness, then lay the bacon pieces on a paper towel to cool and soak up excess fat.

While the bacon is cooling, melt the chocolate over a double boiler: Heat a few inches of water in a small pot over medium or medium-low heat.

Once water begins to simmer, place a heat safe bowl over the top of the pot. Add the chopped chocolate and use a spatula to stir until it begins to melt. Stir until melted.

Pick up a slice of bacon and use a spoon to drizzle and spread out some of the chocolate over half of the slice of bacon.

Set the bacon on a parchment-covered plate or platter. Repeat with the remaining pieces of bacon. Once the chocolate has set, arrange the bacon on a platter or in a jar or container.

2 ingredient keto snack chocolate bacon

Nutrition Information per serving (1 piece of chocolate bacon):

Calories: 121
Total Carbs: 3 grams
Net Carbs: 2 grams
Fat: 12 grams
Protein: 3 grams

2 ingredient keto snack chocolate bacon

Chocolate_Coconut_640x80

The post 2-Ingredient Keto Snack: Chocolate Bacon appeared first on Mark’s Daily Apple.

Powered by WPeMatico

On occasion, a reliable and tasty basic cookie recipe that’s remade to be keto-friendly can be useful when you need to bake something for the kids’ class but don’t want to pump the already energetic kids full of refined sugar, when you’re having guests over that might expect or appreciate dessert, or when you want a nostalgic rainy- or snowy-day activity that perfumes the kitchen with melted butter and toasted sugar. Let the kids help by imprinting the dough with their favorite cookie cutters, icing with melted coconut butter, and decorating the cookies with dark chocolate chips or trimmed pieces of fresh or dried fruit. If you aren’t able to use the sweeteners suggested in this recipe, you can swap in coconut or cane sugar (the carbs will change if you do so, of course).

Servings: 8

Prep Time: 20 minutes

Chill Time: 1 hour

Ingredients:

  • 3 Tbsp. Salted butter, softened
  • 3 Tbsp. Granulated Monkfruit Sweetener or Granulated Swerve
  • 1/2 tsp. vanilla extract
  • 1 cup finely ground almond flour
  • 1 Tbsp. coconut flour
  • 1 egg white
  • Melted coconut butter, optional, for icing

Instructions:

Cream the butter, sweetener, and vanilla extract together in a bowl. Mix in the almond flour and coconut flour. Crack the egg white into the bowl and mix until a dough forms.

Let the dough rest for 1-2 minutes, then form it into a ball and wrap the ball in plastic wrap. Refrigerate the dough for at least one hour.

Preheat your oven to 325 degrees Fahrenheit.

Roll the dough out between two pieces of parchment paper until the dough is a little thicker than 1/8”. Remove the top piece of parchment paper and put the bottom piece with the dough on a baking sheet.

Use cookie cutters to cut out shapes and carefully peel away excess dough. Roll out the remaining dough and repeat until all of the dough is cut into shapes. The dough should make 8 good-sized cookies.

Bake the cookies at 325 degrees for about 7 minutes, or until the undersides and edges of the cookies begin to brown. Allow the cookies to fully cool before removing them from the pan.

Is using icing: Melt the coconut butter by pouring warm water from a recently boiled kettle into a bowl (fill about halfway up the sides of the bowl). Place the coconut butter jar in the warm water. The water should go about halfway up the outside of the jar. Allow the jar to sit in the warm water for a bit, then stir the coconut butter until it becomes runny and spreadable.

Ice the cookies with coconut butter, if desired, and top with any other little toppings you’d like.

Makes 8 cookies.

Nutrition Information per serving (per cookie, without coconut butter):

Calories: 157
Total Carbs: 3 grams
Net Carbs: 2 grams
Fat: 12 grams
Protein: 4 grams

steak_sauce_640x80

The post Keto Sugar Cookies appeared first on Mark’s Daily Apple.

Powered by WPeMatico