keto/low carb recipes (In order)

Ingredients:

1/2 Rutabaga, cut in 1 inch pieces

1-2 tablespoons of avocado oil, or oilve oil

1 teaspoon of garlic powder

1 teaspoon of dried thyme

1/2 teaspoon of Himalayan Salt

Directions:

Place the cut up Rutabaga in a deep bowl.  Add the oil and give it a good mix.  Next, add the garlic powder, dried thyme and salt.  Again, give it a good mix until all pieces are fully coated with the oil and seasonings.  Set aside and let marinate for about 1/2 hour. 

Preheat oven to 400 degrees F. and line a baking sheet with parchment paper.  Spread the Rutabaga onto the baking sheet in an even layer with space in between each piece.  Bake for 40 minutes (or until fork tender) flipping half way.  

Ingredients:

1 Rutabaga, cut in 1 inch pieces

2 medium onions, cut 1 inch pieces

4 garlic cloves, smashed

1 Portuguese Chouriço (Chorizo), using a toothpick, poke a few holes on both sides

1 teaspoon of sea salt

1 teaspoon of xanthan gum (optional) - this will give it a thicker consistency

1 chicken bouillon 

1 bunch of collard greens, stems removed and cut thinly (Check out my Instagram post to see how)

2 tablespoons of olive oil

Directions:

In a large pot, add the cut rutabaga, the onions, the garlic, the chouriço and the sea salt. Fill with water, up to 2 inches over everything that we placed in the pot. Place on stove and bring to a boil. Change setting to medium heat and cook until rutabaga is fork tender (about 1/2 hour). Remove from heat and remove the chouriço, place on plate and set aside. 

Using an immersion blender, blend everything that’s in the pot until fully blended. Set aside.

Slice the chouriço, in about 1/4 inch pieces.

Place the pot back on stove, add the chicken bouillon and the xanthan gum (if using) and bring to a boil. Change setting to medium heat and add the collard greens, the chouriço and the olive oil. Cover with lid and cook on medium/low heat for 10-15 minutes. Turn off heat and let sit for 10 minutes before serving.

Ingredients:

1/2 Rutabaga, cut into spears just like fries (Honestly I love the taste of Rutabaga - Very similar to sweet potato

1 tablespoon of Avocado oil, or olive oil (I Use Avocado Oil because of it's high smoking point which makes them crispy)

1 teaspoon of spicy or smoked paprika

1 teaspoon of garlic powder

Salt and Pepper to taste (I usually use about 1/2 - 2/3 teaspoon)

Directions:

In a large ziploc bag, add the sliced rutabaga, the Avocado oil, the spicy paprika, garlic powder and sea salt.  Seal the ziploc bag and give everything a good mix, making sure all fries are completely coated.  Place in fridge for 1 hour.

Preheat oven to 400 degrees F.  Line a baking sheet with parchment paper.  Lay the rutabaga spears, leaving space between each one.  (Refer to my instagram post to see how).  Place in the oven for 40 minutes, turning halfway through.  By the 40 minute mark they should be crispy and a little charred on the outside, but soft on the inside.

Ingredients:

For the Bacalhau/Codfish:

2 thick pieces of salted cod fish

1 pot filled with water

2 bay leaves

1 small onion, peeled and kept whole

2 garlic cloves, smashed

For the Onion and Garlic Mixture:

2/3 cup of olive oil

1 large onion, sliced in half moons

3 cloves of garlic, minced

2 bay leaves

salt to taste

For the “Potatoes” which we’re using Turnips:

3 large turnips, peeled with both ends removed and sliced in 1/3 inch slices, then cut in half (Please refer to my pictures posted or my Instagram Account for a visual)

Vegetable Oil, Avocado Oil or Olive Oil - Your choice

Salt to taste

For the Cream Sauce:

473ml of Whipping Cream/Heavy Cream (No less than 35%)

***For Assembling - 2 cups of freshly grated mozzarella***

Prepare the Bacalhau:

2 THICK pieces of bacalhau soaked in several changes of cold water (I usually soak them for 24-36 hours - all depending on the thickness).  Fill a pot with water, add 2-3 bay leaves, 1 onion and 2 garlic cloves. Bring to a boil and add the fish. Boil until fish is tender (again, depending on thickness, can take up to 15 minutes). Once done remove from pot. Once the bacalhau has cooled remove the bones and skin and shred the bacalhau (I usually do a mix of sizes - bigger, smaller - have fun with it). Once done, set aside.

Prepare the Onion & Garlic Mixture:

Add the olive oil to a large pan. Once warmed up add the onions and a little bit of salt. Sauté until soft and translucent (about 5-7 minutes). Add the bay leaves and the garlic. Cook for another 5 minutes and remove from heat and set aside. Taste for seasoning - You may need to add a bit of salt.

Prepare the “potatoes” - TURNIPS:

In a deep pan, add oil of your choice. When hot enough, add the turnips

and cook until golden. Drain on paper towel and set aside. Do this in 2 batches. Make sure you salt them when they’ve been removed from oil.

Assemble:

Pre-heat oven to 350 degrees F.

Prepare a baking dish by adding olive oil to the bottom and sides with a

brush - make sure it gets fully coated. Add 1/2 of the bacalhau mixture, then add half of the Turnips. Add the remaining bacalhau and turnips. Top off with mozzarella cheese. Set aside.

Get your whipping cream/heavy cream - make sure it’s completely sealed. Shake it for 5 minutes - OR, place in bowl and blend with hand blender until thickened/whipped.  Pour the whipping cream over the cheese and bacalhau mixture slowly, going up and down throughout the dish, so it’s distributed evenly throughout.  Place in preheated oven for 30-40 minutes - Until top is golden and bubbly. Let rest for 5 minutes before serving (it’s super hot), and ENJOY!!!

Ingredients:

For the Syrup/Jam Topping:

1 and 1/2 cup of mixed berries, frozen

1 tablespoon of sweetener

For the Crust:

3/4 cup of almond flour

3 tablespoons of coconut flour

1/2 cup of unsweetened coconut

1/2 cup of butter, melted

1/2 cup of sweetener

1/2 teaspoon of baking powder

For the Filling:

225 grams/1 pack of Cream Cheese, softened (Remove from fridge 3 hours before making, or place in microwave for 45 seconds)

1/3 cup of sweetener

1 1/2 teaspoons of vanilla extract

1 egg, room temp

Directions:

Preheat oven to 350 degrees F. Line a 9 x 9 pan with parchment paper.

In a pot, add the frozen berries and sweetener. Cook on medium heat stirring often until berries have completely broken down (Use a fork to mash as it cooks). It should look like a chunky syrup/jam when done. This takes about 10-15 minutes. Remove from heat and set aside to cool down.

In a large bowl, add all of the ingredients for the crust and blend with a hand mixer until fully combined. Should be crumbly, just like a regular cheesecake crust. Place on the bottom of the pan and use your fingers or the bottom of a glass to push down - make sure mixture is completely flat.  Place in the oven and bake for 15 minutes. Remove from oven and let it cool completely.

In another large bowl, cream together all of the ingredients for the filling with the hand mixer. A whisk won’t work as the cream cheese is too thick to blend with a whisk. When completely incorporated, pour onto the baked crust. Spoon 1 tablespoon dollops of the syrup/jam over the filling - make sure you use all of the syrup! Then with a toothpick make swirls through the syrup and filling mixture. (Check out my instagram post to see how it looks)

Place in the oven and bake for 22-25 minutes. Remove from oven and let cool completely. Place in fridge for 3-4 hours. Remove from fridge and lift the parchment paper from the pan. Cut the cheesecake in 2 inch bars. You can store the bars in an airtight container for about a week. They won’t last a week though lol 

Enjoy!

Ingredients:

4 large zucchini, washed

1 can (796ml) of San Marzano Tomatoes

1 tablespoon of olive oil

3 garlic cloves, minced

1 teaspoon of sweetener

1 teaspoon of Himalayan Sea Salt, or any sea salt

5 basil leaves

2 packs (100g each) of cremini mushrooms

2 tablespoons of butter

2 teaspoons of garlic powder

1/2 teaspoon of Himalayan Sea Salt, or any sea salt

1 1/2 cup of Ricotta cheese

10 ounces of frozen spinach, thawed

1 egg

1/2 teaspoon of ground nutmeg

salt and pepper to taste

1/2 cup of parmesan cheese

3 cups of mozzarella, freshly grated mozzarella 

Directions:

Preheat oven to 375 degrees F.

Prepare the Zucchini:

Remove both ends of each zucchini. Slice the Zucchini’s in 1/4 inch thick slices. (You can use a Mandolin if you have one) On a baking sheet lined with paper towel, place the zucchini slices and once bottom of baking sheet is full, top with more paper towel and add the remaining zucchini. Top with more paper towel and place another baking sheet on top with something heavy on top of it (I used a cast iron skillet) - Zucchini releases a lot of water, we don’t want this. Set aside for about 1/2 hour.

Make the sauce:

***If you want the sauce with ground meat for more protein, just add olive oil to a pan, when hot add the ground meat and cook until brown - add the garlic and remaining ingredients***

Add the olive oil in a pot and heat over medium high heat. Add the garlic and saute for about 1 minute. Place on medium low heat. Add the can of the tomatoes and with a potato masher, mash the tomatoes until chunky and no huge pieces of tomatoes are left. Now add the sweetener, salt and basil leaves. Place on medium low heat, cover with lid and cook for about 30 minutes, stirring every so often. Remove from heat and set aside.

Make the mushrooms:

Melt the butter in a skillet over medium heat. Add the mushrooms and cook until golden brown - about 5 minutes. Add the salt and garlic powder and cook for an additional 2 minutes. Remove from heat and set aside.

Ricotta and spinach filling:

Set a fine-mesh strainer lined with a cheesecloth or some paper towels over a bowl. Add the ricotta and allow it to strain out excess liquid for about 15 minutes.

Place the thawed spinach in a cheese cloth, kitchen towel or paper towel. Squeeze out all of the water, place in a bowl and set aside.

In a medium sized bowl mix together the ricotta, spinach, egg, nutmeg, salt and pepper. Set a aside.  

Grill the zucchini:

You can do this on a bbq, or on a cast iron pan with ridges.

Remove the baking sheet and paper towel off of the zucchini.

Heat the pan or bbq on medium high heat and brush some oil on it.

Add a few zucchini slices and cook until they have grill marks, flip and grill the other side. Transfer to a plate and repeat with remaining zucchini until done. Set aside. 

Assemble Zucchini Lasagna: 

There will be 3 layers of zucchini.

Cover the bottom of a 9 x 13 baking dish with some of the sauce. Then place the zucchini noodles lengthwise next to each other. Just like you would do with store bought lasagna noodles.

Top the zucchini with half of the ricotta but by dollops - about 1 tablespoon each dollop. Sprinkle a little parmesan and then add half of the mushroom mixture, top with a little sauce and repeat layering until last layer is the zucchini. Top with a little sauce and mozzarella and remaining parmesan cheese.  

***CLICK ON INSTAGRAM POST TAB AT THE TOP RIGHT FOR PICTURES - WILL HELP WITH THE LAYERING PROCESS***

Cover with foil and bake for 1/2 hour. Remove from oven, remove foil and bake for an additional 20-25 minutes or until cheese is golden. Let cool for 10 minutes before serving.

Ingredients:

1 cup of frozen berries of your choice

3/4 cup of almond milk or coconut milk

1 tablespoon of sweetener 

1 tablespoons of chia seeds

1/2 teaspoon of coconut oil

1 scoop of plain or vanilla protein powder (optional)

For Garnish:

A few fresh berries of your choice

1 tablespoon of hemp hearts

Directions:

Place the frozen berries, milk, sweetener, chia seeds and coconut oil in a blender and blend until smooth.  You can always add more milk, depending on the consistency that you want.

Pour into a bowl and garnish with the fresh berries and hemp hearts.

Ingredients:

1 large or 2 small heads of cauliflower (cut into florets)

3 garlic cloves, smashed

1 tablespoon of butter

1/2 cup of sour cream

3 tablespoons of butter, melted

1/2 cup of freshly grated parmesan cheese

1/2 teaspoon of Himalayan Salt, or any sea salt

1/2 teaspoon of black pepper

Directions:

Steam the cauliflower for 15 minutes or until fork tender.  Remove from heat and place in a food processor.

In the same pot that you used to steam the cauliflower, melt the butter over medium heat and add the smashed garlic.  Sauté for about 1 minute.  Remove from heat and place into the food processor.  Blend the cauliflower and garlic.  Add the sour cream, melted butter, parmesan cheese, salt and pepper.  Blend until smooth.  Pour onto a serving dish and garnish with more butter - sliced (optional). 

Ingredients:

For the Salad:

1/2 bag (142 g) of Harvest Fresh Chopped Kale

1/4 cup of bacon bits

1/4 cup of freshly grated parmesan cheese

For the dressing:

1 cup of avocado oil or olive oil

1/2 cup of apple cider vinegar or white wine vinegar

2 tablespoons of freshly squeezed lemon juice

1-2 cloves of garlic (more or less - depending on how much you like)

2 tablespoons of Dijon Mustard

1 tablespoon of freshly grated parmesan cheese

1 teaspoon of Himalayan Salt or sea salt 

1 teaspoon of freshly cracked black pepper

Directions:

In a medium sized bowl, add the kale. Top with the parmesan cheese and the bacon bits. Set aside

In a nutribullet or blender, add all of the ingredients for the dressing. Blend for about 20-30 seconds.

Top the salad with 1/2 of the dressing and using your hands, massage the kale with the dressing until fully coated. If you’re like me and like extra dressing, add more dressing - totally up to you!

Store any extra dressing in an airtight container for up to 3 days.

Ingredients:

Chicken:

8 bone in, skin on chicken thighs

Himalayan salt

Black pepper

Sauce:

2 tablespoons of butter

2 shallots, minced or 1 large onion, chopped 

3 garlic cloves, minced

1 teaspoon of fresh thyme, finely chopped or 1/2 teaspoon of dried thyme

1/2 cup of white wine - no sweet wine, must be dry 

1 1/2 cup of whipping cream

2 tablespoons of dijon mustard

1 tablespoon of whole-grain mustard

1/2 cup parmesan cheese

1 teaspoon of freshly cracked black pepper

Himalayan salt or sea salt, if needed

For Garnish:

1 teaspoon of fresh parsley, finely chopped

Directions:

Preheat oven to 425 degrees F.

Season chicken with salt and pepper on both sides.

Heat 1 tablespoon of the butter in a pan, or cast iron skillet on medium high heat. In batches, cook the chicken, about 5-8 minutes on each side until nice and golden. Transfer to a plate and set aside.

Once the chicken is done, lower the heat to medium low heat and melt the remaining butter in the same pan. Add the shallots/onions and cook for about 2 minutes. Add the garlic and thyme and cook for another 2 minutes. Add the white wine, and scrap any little bits that are on the bottom of the pan - major flavour!! Simmer for 5 minutes until reduced by half. Add the cream, dijon mustard and whole grain mustard. Cook for a few more minutes to allow the sauce to thicken, about 3-5 minutes. Add the parmesan cheese and mix until fully combined. Season with the black pepper and taste to see if it needs more salt. The mustards are already salty, so you may not need to add any salt. Remove from heat and pour into a baking dish, big enough to hold the chicken thighs - I use a 9 x 13 baking dish. Then place the chicken thighs in the baking dish on top of the sauce. Spoon some of the sauce on each chicken thigh. Place in the preheated oven and bake uncovered for 30 minutes. Remove from oven and spoon more of the sauce on each chicken thigh, place back in oven for another 10 minutes. Remove from heat and garnish with the parsley. Let cook for 5-10 minutes before serving. When serving, place chicken thigh on plate and then scoop some of the yummy sauce on top. Delicious!! 

Ingredients:

5 slices of bacon, cooked and chopped/crumbled 

1 large or 2 small head of cauliflower, chopped into 1 inch pieces (to resemble macaroni)

1-2 tablespoons of Avocado Oil or Olive Oil

1 teaspoon of Himalayan salt or any sea salt 

2 tablespoons of butter

3 cloves of garlic, minced 

1 1/3 cups of whipping cream/heavy cream

1 teaspoon of Himalayan salt or any sea salt 

1 teaspoon of garlic powder

1 teaspoon of onion powder

1 teaspoon of paprika

1/2 teaspoon of mustard powder

1/2 teaspoon or dried oregano

1/2 teaspoon of cayenne pepper (or you can leave it out if you don’t like it spicy)

1/2 teaspoon of freshly cracked black pepper

1/4 teaspoon of ground nutmeg

1 teaspoon of fresh thyme, minced (if you can’t find fresh thyme, you can used 1/2 teaspoon of dried) - I prefer fresh

3 tablespoons of cream cheese, at room temp (or if you forget or don’t have time, microwave for 40 seconds)

1/2 cup of parmesan cheese, grated by hand

2 cups of shredded sharp cheddar, divided

2 cups of shredded white sharp cheddar

2 cups of shredded mozzarella

For topping:

1 cup of sharp cheddar

1/2 cup of white sharp cheddar

1/2 cup of mozzarella

The chopped bacon

Directions:

Preheat oven to 450 degrees F.

Place the chopped cauliflower on a baking sheet lined with parchment paper. Add the avocado or olive oil and mix until all of the pieces are coated. Start with one tablespoon and if you see that you need more add the remaining oil. Sprinkle with salt and mix until well combined. Arrange the pieces of cauliflower so that they’re laying flat on the baking sheet. Place in the oven and roast for 20-25 minutes (Until you see that they have a golden/charred colour). Remove from oven and let cool completely.

Reduce the oven temp to 425 degrees F.

In a pot or saucepan, add the butter and melt over medium heat. Add the garlic and cook for about 45 seconds stirring constantly (You don’t want it to burn). Pour in the whipping cream/heavy cream, the salt, garlic powder, onion powder, paprika, mustard powder, oregano, cayenne pepper, black pepper, nutmeg and thyme. Keep stirring over medium heat until the mixture starts to simmer and the cream has reduced - This usually takes about 10 minutes. Add the cream cheese and whisk until fully combined. Lower the temp to low heat and add the Parmesan Cheese and mix until fully combined. Add half of the sharp cheddar and all of the white sharp cheddar. Mix until fully melted and nice and creamy.

Add the roasted cauliflower to a large bowl and add the remaining half of the sharp cheddar and the 2 cups of mozzarella. Mix slowly until well combined (be careful when doing this, you don’t want the cauliflower pieces to break). Add the cheese sauce, and again, mix until well combined.

Pour into a baking dish and top with the 1 cup of sharp cheddar, 1/2 cup of white sharp cheddar and 1/2 cup mozzarella. Then top with the chopped bacon. Bake for about 20-25 minutes - until you see it bubbling and a slightly golden. Remove from oven and let cool for about 8-10 minutes.  

Ingredients:

2/3 cup of almond milk or coconut milk

1 tablespoon of coconut flour

2 tablespoons of almond flour

3 tablespoons of hemp hearts

1 teaspoon of chia seeds

1 tablespoon of any sweetner of your choice

1/2 teaspoon of cinnamon

For Garnish (Optional):

Any berries of your choice.  I used blueberries and raspberries.

1/2 - 1 teaspoon of sugar free maple syrup

Directions:

Place all ingredients in a pot, and cook on medium high heat.  Bring to a boil and cook for 5 minutes stirring constantly.  Remove from heat and place in bowl.  Top with berries and syrup and enjoy!

Shrimp Ingredients:

15-20 medium sized shrimp, thawed, peeled and deveined 

1 tablespoon of olive oil

1 teaspoon of garlic powder

1 teaspoon of paprika

1/2 teaspoon of red pepper flakes

1/2 teaspoon of salt and pepper

1 tablespoon of avocado oil, or olive oil to pan fry

Salad Dressing Ingredients:

1/3 cup of olive oil

1/3 cup of white wine vinegar, or apple cider vinegar

1 tablespoon of balsamic vinegar

1 teaspoon of dijon mustard, or wholegrain mustard

2 tablespoons of sugar free maple syrup

salt and pepper to taste

Salad Ingredients:

454 grams of spring mix

1/3 red onion, sliced 

5 strawberries, sliced

1/4 cup of spiced sugar free candied nuts (recipe below)

3 tablespoons of goats cheese, crumbled

Directions:

In a bowl, add the shrimp, olive oil, spices, salt and pepper. Mix until well combined and set aside for an hour.

Make the salad dressing - add all ingredients to a blender and blend until well blended - set aside. You can add all ingredients to a bowl and whisk until full blended.

For the salad, get a large bowl and add the lettuce, red onions, strawberries, nuts and goats cheese. 

When the hour has passed, heat the avocado oil/olive oil on medium high heat in a frying pan and cook the shrimp for 2-3 minutes on each side, and place on plate. Dress the salad with the dressing and plate. Add extra goats cheese on top if you’d like (I do), add the shrimp on top and enjoy!  I like to serve this with bacon wrapped asparagus... recipe below!

Ingredients:

1/2 cup of pecans

1/2 cup walnuts

1 tablespoon of coconut oil, melted

1 teaspoon of cinnamon

1/2 teaspoon of ground ginger

1/4 teaspoon of cayenne

1/4 teaspoon of Himalayan salt 

Directions:

Preheat oven to 325 degrees F. Line a baking sheet with parchment paper.

Place all ingredients in a bowl and toss to coat completely.

Spread the mixture onto the tray and bake for 15 minutes, stirring half way. Allow to cool completely before serving.

Ingredients:

1 bunch of asparagus spears, trimmed

1 tablespoon of olive oil

1/2 teaspoon of garlic powder

1/2 teaspoon of salt

1/2 teaspoon of pepper

bacon - 1 slice for 3 asparagus spears

Directions:

Preheat oven to 425 degrees F.

For easy clean up, line a baking sheet with foil paper.

On a flat dish, add the asparagus, olive oil, garlic powder, salt and pepper.  Mix until fully coated.

Wrap 3 asparagus spears per one slice of bacon.

Bake in oven for 20 minutes, flip and broil on high for 5 minutes, flip again and broil for another 5 minutes.  Remove from oven and serve!