Onion Dip with a Zing

Needing a snack, but having a hard time munching on dry pork rinds?  Pork rinds and a good onion dip are a staple in my house.  But, have you looked at the ingredients on your onion dip?  Here's a partial list of the ingredients on Hiland brand french onion dip...

Ingredients: Grade A Pasteurized Cultured Milk AndCream, Nonfat Dry Milk, Modified Corn Starch, Kosher Gelatin, Sodium Tripolyphosphate, Guar Gum,Calcium Sulfate, Carrageenan And Locust Bean Gum,Salt, Dehydrated Onion, Hydrolyzed Soy And Corn Protein, Sugar, Potassium Sorbate (to Maintain Freshness), Dehydrated ...  

It doesn't really fall into the Keto guidelines unless you're just counting carbs, which is 2 carbs per 2 Tbsp, but if you look at it closely it still has a higher percentage of carbs versus fat and protein.  79% fat, 14% carbs and 7% protein.

Plus 2 Tbsp isn't much, depending on how you dip.  If you scoop, this could be gone in one bite.

So I decided to see what I could come up with that is tasty, fits into the keto lifestyle a little better and will give a little bit bigger portion.  

I love spicy, zesty, zingy, etc.  Which is why I had to add just a little zing to this dip.  If you aren't a fan of hot and spicy, feel free to leave out the jalapenos.

Here it is...My Keto Onion Dip with a Zing

Ingredients:

Yields 2 cups of dip (serving size 3 Tbsp)  Servings 10.5

1 medium yellow onion sliced thin

4 cloves garlic minced

1 Tbsp butter

1 Tbsp olive oil

1-2 Tbsp cooking Sherry or white wine

4 oz cream cheese (room temp)

1/2 cup sour cream

10-12 jalapeno slices chopped

1/4 tsp parsley

1/4 cup parmesan cheese

1/4 cup monterey cheese shredded

salt to taste  (I didn't really think it needed salt)

Directions:

In a skillet, on medium heat combine butter, olive oil and sherry.  Add garlic and mix around for a minute add onion and turn heat down to medium low.  Stirring occasionally, let onions caramelize.  This will take 25-30 minutes.  Check often so they don't burn.

In a medium bowl, combine, cream cheese, sour cream, parmesan cheese and parsley.  Mix with a hand mixer until smooth.  Add the caramelized onion, jalapeno and monterey cheese.  Mix to combine.  Chill in fridge for an hour before serving.

Serve with fresh veggies or pork rinds.  

Options - get creative with spices, maybe a little chipotle chili powder, paprika, etc.

Nutritional values per serving:

calories 50; fat 4.3; total carbs 1.1; fiber 0.1; net carbs 1; sugars 0.6; protein 1

The Best Keto Bread....ever!

With Thanksgiving approaching quickly, I decided to get my mock sourdough bread baked and dried for the keto stuffing I plan on taking to my sister's house on Thursday.

As I was collecting my ingredients, and reached for the psyllium husk, I wondered what I could use that didn't have such a distinct (sometimes unpleasant flavor).  Looking through my cabinets, I grabbed the xanthum gum and chia seeds.  Also, instead of using the almond meal like I did the last time, I chose flaxseed meal.

OMG...this has been a very long time coming.  When I baked the bread yesterday, I only made a single batch with the intentions of drying it out for stuffing.  Once I took a little taste, and then another with a dab of butter, I wished I had made a double batch.  Well, I fixed that this morning.  I made a double batch.  

I formed them like buns, thinking they would be great for hamburgers, sandwiches, or whatever you felt like putting on them.  Maybe some keto Sloppy Joes...hmmm, now there's an idea.

Once they came out of the oven, I had to make sure the recipe tasted as yummy as I thought it did yesterday.  I sliced one in half, added some butter and I could have sworn I was eating an English Muffin.  Yes, my eyes might have rolled into the back of my head for a second.  Believe me, you're definitely going to want to add this to your recipes.

The Best Keto Bread....ever!

Yields 8 buns

Ingredients:

1 1/2 cups almond flour

1/2 cup coconut flour

1/2 cup flaxseeed meal

1/2 tsp xanthum gum

2 tsp chia seeds

2 tsp baking powder

1 tsp pink salt

4 egg whites

3 whole eggs

2 Tbsp heavy whipping cream

5 Tbsp apple cider vinegar (divided)

1 cup lukewarm water

1 Tbsp water

Directions:  Preheat oven to 350°  Prepare a baking sheet with parchment paper or silicon baking mat.

Mix all the dry ingredients in a medium bowl. (Except the chia seeds)  Place chia seeds and 1 Tbsp water in a small dish and set aside.

In a small bowl, microwave the heavy cream for 30 seconds, immediately add 2 Tbsp apple cider vinegar and 1/2 cup lukewarm water.  The apple cider vinegar will sour the cream.  Stir together and let set for 3-5 minutes.  This is going to take the place of buttermilk.  You could use buttermilk, but it contains a lot of sugar, so I decided to make my own. 

In a separate bowl, whisk together the egg whites, eggs, chia seeds and mock buttermilk.

Add the egg mixture to the dry ingredients and mix together until dough has come together and thick.  You can use a fork to mix it or a stand mixer with a dough hook. 

Add remaining 1/2 cup lukewarm water and remaining 3 Tbsp of apple cider vinegar to dough and mix until well combined.  Do not over process. 

Note, this does not look like a traditional wheat flour bread dough. 

Take a heaping 1/3 cup of dough and place on baking sheet, form the dough into round hamburger bun shapes.  Leave an inch or so between buns.  Make 8 buns.   

Place in oven and bake 20 minutes at 350°. Turn oven down to 300° and bake an additional 50 minutes.  Remove from oven.   I had to enjoy one right out of the oven while it was hot! 

 If you are saving these for later, let cool completely and place in an air tight container and store in the fridge.

Nutritional value per bun:

calories 260; fat 18; total carbs 9.2; fiber 7.2; net carbs 2; sugars 1.9; protein 15.9

Avocado Tuna Bites

Such an easy recipe to whip up. It takes no time at all, just a little mixing and frying and that's it. Great appetizer or eat them as a meal. You can easily double or triple this recipe for a crowd.

Avocado Tuna Bites
Makes 9 bites - a serving would be 3 or 4 bites depending on how hungry you are. Three was perfect with a little side of baby spinach. I calculated the nutritional value based on 1 bite.

Ingredients:
1 - 5 oz can of tuna (I use Bumblebee Albacore white) drained
2 Tbsp Mayo
1/2 medium avocado (sliced and cubed)
1/8 cup Parmesan Cheese shredded
1/4 tsp garlic powder
1/8 tsp onion powder
a dash of salt
black pepper to taste
1/8 cup almond flour (for breading)
4 Tbsp coconut oil (for frying)

Directions:
Combine tuna, mayo, Parmesan and seasoning together in a medium bowl. Add cubed avocado and gently stir into the tuna mix. You want to have chunks of avocado so don't stir vigorously.

Rolls the mixture into 9 equal balls. Pour out the almond flour on a plate and roll the balls in the flour to cover. Melt the coconut oil in a skillet and fry until golden brown.

NOTE: 1/2 of the coconut oil will be absorbed into the bites. Two Tbsp of coconut oil was added into the nutrition calculations.

Nutritional Value for 1 bite

calories 89; fat 7.2; total carbs 1.8; fiber 1.1; net carbs 0.7; sugar 0.1; protein 4.9

Keto Turtle Candy

My Dad's favorite candy for as long as I can remember was pecans, caramel and chocolate.  Yes, the all-time favorite Turtle.  Mom posted the other day that she made homemade turtle candy for Dad. 

As we get closer and closer to the holidays, I want to be in the kitchen more and more.  When I think of Christmas, I think about the neighborhood Cookie Swap, or the festive candy containers that are shared with neighbors and coworkers. 

I decided I wanted to try my own hand a making Turtle candies, but my recipe would of course be Keto.  Guess what??? I did it... I would make a change the next time I make them.  But this is what I made for my first try.  The best part...David even liked them.  Now to see what Dad thinks, since he's the real Turtle connoisseur.

Keto Turtles

Yields 30 candies

serving 1 candy

Ingredients:

silicone mold

30 pecan halves

Caramel Sauce;

5 1/3 Tbsp butter

1 Tbsp powdered Pyure (or your favorite powdered sweetener)

1 Tbsp Sukrin Fiber Gold syrup

1/4 tsp caramel extract

1/2 tsp vanilla extract

2/3 cup heavy cream

Chocolate coating:

2 Tbsp coconut oil

2 Tbsp butter

3 Tbsp unsweetened cocoa powder

1-2 Tbsp powdered Pyure (start with 1 Tbsp and if you want it sweeter, add more)

1 Tbsp heavy cream

Directions:

Place a pecan half in each mold.

In a medium sauce pan melt butter and Pyure sweetener together over low heat for several minutes, stirring occasionally until the butter begins to turn brown. Do not let it burn.  Add Sukrin Fiber Gold syrup, extracts and heavy cream.  You will want to bring to a boil, whisking continuously.  

Turn heat down to a simmer and let it reduce and simmer until you have a golden brown caramel sauce.  You want it thick enough to coat the back of a spoon without dribbling off.

Pour about a tsp of caramel sauce over the pecan half into each mold.

Refrigerate for 1-2 hours to set caramel sauce.  Once caramels are set you can start on the chocolate topping.  I noticed that as the caramel chilled the color got lighter.

Melt coconut oil and butter together in a sauce pan, add cocoa powder and powdered sweetener and stir until smooth.  Add in 1 Tbsp heavy cream.  Pour chocolate over caramel sauce and refrigerate for several hours.  The longer it stays in the fridge the cleaner they pop out of the molds.

Note:  The next time I make them, I'm going to put some chocolate in the bottom of the mold and up the sides, chill and then add the pecan, caramel and finally topping with more chocolate.

By the time I got around to taking pictures of the finished product, most of them had already been eaten straight out of the molds.  These were a big hit at my house.

AND...if you don't tell anyone that they are sugar free Keto candies, no one will ever know.

Nutritional Value per Turtle

calories 58; fat 5.9; total carbs 1.2; fiber 0.7; net carbs 0.5; sugars 0.3; protein 0.1

Keto Tortillas

Are you getting tired of lettuce wraps yet?  I started making these when I first started the keto lifestyle back in January. 

Yes, I know that there is a low carb tortilla on the market, but it's really not considered "keto" because it is made with wheat and starches.  With 19 total carbs per tortilla it's pretty high, yes it does contain 15 grams of fiber to offset the total carbs.  These store bought tortillas can work in a pinch if you've planned for them.  But, my homemade tortillas are gluten free and super low carb.

Plus, they work great for wraps, soft tacos, even dessert pastry.   Here's the recipe:

Keto Tortillas

Ingredients:
2 whole eggs
2 egg whites
6 oz cream cheese
2 tsp ground psyllium husk
2 Tbsp coconut flour
1/2 tsp salt

Directions
Preheat oven to 400°
Using a hand mixer, whisk eggs for several minutes. Add cream cheese and continue mixing until smooth. In a separate bowl combine psyllium husk, coconut flour and salt. Continuing to mix, add dry mixture to wet 1 spoonful at a time. Let batter sit for several minutes until it thickens to the consistency of pancake batter.
Line a baking sheet with parchment paper. Spoon approximately 1/4-1/2 cup of batter onto parchment paper and using a spatula, spread to 1/4" thick (or less) into a circle. Bake for 5 -10 minutes. Watch tortillas carefully so they don't burn.

Enjoy!

Makes 10 tortillas
Nutritional value per tortilla
calories 87; fat 6.6; total carbs 2.3; fiber 1.3; net carbs 1; sugars 0.8; protein 3.4

Enchilada Sauce

Sorry about being absent for a few days.  I've been cooking, just not taking the time to post what I'm making.

I've been craving Mexican food lately.  Actually, that's a lie.  I'm always craving Mexican food.  I could eat spicy food every day.  The problem with eating at a Mexican restaurant is the hidden carbs.  Normally, I'll order steak and chicken fajitas, no tortillas, give David the beans and rice and just eat the fajitas on top of lettuce with the guacamole, sour cream and pico.  It tastes wonderful, I don't feel like I'm missing out because I'm not eating the tortillas, beans, rice and chips.  But, the morning after I always feel a little bloaty.  I'm guessing, there are hidden carbs in the fajita seasoning and guacamole.

Here is a Enchilada Sauce recipe that will take your home cooked Mexican dishes to the next level.  YUM YUM!!!

Keto Enchilada Sauce

Yields approximately 1 1/2 cups of sauce

8-12 servings

Ingredients:

1 1/2 Tbsp butter

2 Tbsp tomato paste

2 cups chicken broth

1 bay leaf

2 Tbsp chile powder

1/2 tsp dried oregano

1/4 tsp salt

1/4 tsp dried garlic granules

1/4 tsp onion powder

1/4 tsp chipotle chilie powder

1/4 tsp instant coffee

pinch of ground clove

pinch of cinnamon

Directions:

Mix all ingredients into a medium sauce pan.  Simmer, stirring occasionally for approximately 20 minutes.  Sauce will reduce a little bit, it will be thin but have an amazing taste.  Remove bay leaf before serving.  If you think the sauce is too bitter, you can add a little bit of stevia to sweeten.  Personally, I didn't think it needed any sweetening.

This sauce is the kicker to any Mexican food or Tex-Mex style entree.  Drizzle it over the top, stir it into the dish, however you want to use it is fine.  

Will last covered in the fridge for 1 week, if it's not all used up before that.  Next time I make it, I'm doubling the recipe and going to freeze it in ice cube trays.

I used the sauce to drizzle over this yummy Enchilada Rice Bowl...mmm mmmm good!

Nutritional Value for 2 Tbsp of sauce

calories 4;  fat; 0; total carbs 0.7; fiber 0.1; net carbs 0.6; sugars 0.3; protein 0.3

Keto Pumpkin Cupcakes

Look on the internet anywhere and you'll find pumpkin this and pumpkin that.   I love pumpkin and the spices of fall.  Cloves, cinnamon, nutmeg...all of these scents make me happy.

If you love pumpkin, like I love pumpkin, then you've got to try these mini cupcakes!

Keto Pumpkin Cupcakes
Yields: 22

Ingredients: Cupcakes

3/4 cup almond flour
3 1/2 Tbsp coconut flour
1/2 tsp xanthum gum
1 tsp baking powder
1/4 tsp baking soda
1 1/2 tsp pumpkin pie spice
1/4 tsp pink salt
2 eggs
3 Tbsp Pyure (or your favorite sweetener)
1 tsp vanilla extract
1 tsp apple cider vinegar
3 Tbsp coconut oil (melted)
1/2 cup + 1 Tbsp canned pumpkin puree
2 Tbsp heavy cream
2 Tbsp water
2 Tbsp chopped pecans (optional)

Ingredients: Buttercream frosting
1 stick butter room temperature
4 oz cream cheese room temperature
1 tsp vanilla
2-4 Tbsp powdered Pyure


Directions: 

Set out the ingredients for the frosting to reach room temperature.
Preheat oven to 350°F  Prepare mini muffin pan with double cupcake liners.

In a medium bowl whisk together all the dry ingredients (flours, xanthum gum, baking powder and soda, pumpkin pie spice and salt)  Set aside.

In a larger mixing bowl, add eggs (use a fork to slightly beat before adding other ingredients) add Pyure or other sweetener.  With an electric mixer, beat until fluffy, approximately 2 minutes.  Add the vanilla extract, vinegar, coconut oil and pumpkin puree and beat until just incorporated. 

In a measuring cup, combine the heavy cream and water, add enough water to have a combined measurement of 1/4 cup.

While mixer is on slow, gradually add in the dry ingredients, alternating with the heavy cream mixture, scraping down the sides.  Take it slow and don't over process.  Once fully incorporated, fold in pecans.

Using a Tablespoon or mini ice cream scoop, fill paper liners.  I ended up with 22 cupcakes using 1 Tbsp per cupcake.  Bake 15 minutes.  Check on the cupcakes occasionally to make sure they are not getting too brown.  They should be golden.  If you like the color, but you still have minutes left on the timer, cover with a sheet of aluminum foil for remainder of baking time.   A toothpick inserted should come out clean, if not, continue baking a couple more minutes.

Remove from oven and allow to cool in the pan for 15 minutes or so.  Allow to cool COMPLETELY on a tray before frosting.

While cupcakes are cooling, make your buttercream frosting. 
Add butter and cream cheese to medium bowl and beat with a hand mixer until smooth and creamy, add vanilla extract and powdered Pyure.  You will want to add a Tbsp at a time and taste to make sure you have the right amount of sweet for your liking (you may want more than 4 Tbsp, it's up to you).  Once the frosting is perfect!  Frost your cupcakes.  I snipped the corner off of a plastic sandwich bag, poked a frosting tip into the hole and filled the baggie with frosting.  I think they turned out really cute.  Oh, but the most important part...DELICIOUS.

Hope you Enjoy!

Tip:  If you chill in the fridge for an hour or two, the paper cupcake liners cup off much cleaner. 
Note:  The frosting is virtually zero carbs per serving.

Store in an air tight container in fridge up to a week.

Nutritional value per cupcake (no frosting)
calories 60; fat 5.2; total carbs 2; fiber 1; net carbs 1; sugars 0.4; protein 1.6

Nutritional value per cupcake (with frosting)
calories 170; fat 16.8; total carbs 2.4; fiber 0; net carbs 1.4; sugars 0.8; protein 2.4