Keto Mashed Cauliflower and Gravy

Of course, its a given, potatoes rule but I’m honestly not hating cauliflower as a substitute for most of my favorite starch foods. Between using it as rice and now mashed, I feel pretty satisfied. Ill be using mashed cauliflower to explain the gravy recipe I have put together for you. Not only does cauliflower cook fast, it is very beneficial to your body. I don’t know about you, but knowing my food is working towards making me feel better, makes it even more delicious! Cauliflower still adds up with carbohydrates, it is best to weigh it and be mindful, in order to not get kicked out of Ketosis.

This gravy taste great over veggies and your protein of choice during the holiday. Ive indulged with this recipe over my salmon even! It definitely has a versatile palette. When it comes to traditional gravy, most are made with corn starch to thicken the sauce. In Keto, we have Xanthan Gum. 1 full tablespoon comes to 7g carbohydrates. Thankfully, we would only need 1/2 tsp of 1g carbohydrate for this recipe. Lets talk broth. The question most people ask is if chicken stock and bone broth are the same. They are not. In this recipe, I decided to use chicken bone broth because it is higher in protein. Most importantly, it has more health benefits than chicken stock. Bone broth has collagen and gelatin which are great for your gut health, bones, and skin. One of my favorite items to consume on Keto. Of course, for the sake of Thanksgiving, you can definitely replace the chicken for turkey bone broth. In addition, I decided to use Coconut Cream instead of heavy whipping cream, since I prefer not to consume most dairy. If you’d prefer for taste and texture, you may switch to heavy cream and just edit your macros. Let’s get started!

Keto Mashed Cauliflower and Gravy

  • Servings: 1-2
  • Difficulty: easy-medium
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great alternative to mashed potatoes

Ingredients

    • Cauliflower
    • Bone Broth 2 Cups
    • Purified Ghee 4 Tbsp
    • Coconut Cream 1/2 Cup
    • Salt and seasoning
    • Xanthan Gum 1/2 Tsp

Personal Preference for Ingredients and Macros provided

  • Pacific Chicken Bone Broth
  • Trader Joe’s Coconut Cream
  • Organic Valley Purified Ghee
  • Pink Himalayan Salt
  • Trader Joe’s South African Smoke seasoning blend
  • Garlic powder
  • Thyme

Directions

Instructions for Cauliflower:

  1. Fill up sauce pan with water and set to boil.
  2. Weigh desired amount for cauliflower and place in sauce can until tender. I would say no more than 15 minutes. If Cauliflower boils too much, the texture will not hold together for the mashed potato feel.
  3. In a blender add Cauliflower, 1 tsp of ghee, salt and seasoning. I love blending it with fresh rosemary.
  4. Do 3 quick pulses and set aside on a dish.

Instructions for Gravy:

    1. In Sauce pan, combine Broth, Cream, and Butter.
    2. Once simmering, add Xanthan Gum and seasoning.
    3. Let simmer until desired texture. Remove and place in dish.


Macros with my ingredients:

Total 1 Tbsp
Fat 97g 24.75g
Protein 22g 0g
Carbohydrates 6g 2.25g
Fiber 2g 1.5g
Calories 1005g 214g

Keto Crustless Pumpkin Pie

The classic pumpkin pie is incredibly delicious. Thank goodness we have a Keto alternative! Since pumpkin already has high carbohydrates, it made more sense to not add a crust to this pie. Instead, place the mixture inside baking dishes. As you see in my pictures, I used a muffin tray. That wasn’t too ideal because there wasn’t enough volume in the pie, since I had to evenly dispense the batter in each muffin tin. I like to think of this recipe as a pumpkin pie mug cake only baked in the oven versus in the microwave. This recipe involves two steps, place all the ingredients in the blender and set to bake.

      As I mentioned in another post, I would recommend making your own pumpkin puree in order to avoid the added sweeteners that are more than likely added in canned purees. Here is the process to making your own: First, preheat your oven on 350F. Then, you wash your pumpkins and 5cut in half to gut your pumpkin. Remove seeds and remains of the pumpkin attached to the seeds. Place your pumpkin upside down in the oven and bake for 40 minutes to an hour. Baking time varies depending on the size of your pumpkin. Once your pumpkin is done baking, scoop out the remains into a bowl. Add a few drops of stevia sweetener, cinnamon and pumpkin spice (if you have). Mix well and set aside to use for this recipe or another treat of your liking.

     The macros I provided are for each muffin tin. If you choose to have use baking dishes, the amount per serving size will change. Depending on the size you choose, your total carbohydrates could come out to 5g versus the 3g of the muffin tin pies. Take note, when adding stevia drops to the mixture, keep in mind the sweetness your puree may already have. You don’t want to go over board on sweetness because it will conceal the pumpkin and seasoning taste.

 

Crustless Pumpkin Pie

  • Servings: 12
  • Difficulty: easy
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The classic pumpkin pie is incredibly delicious. Thank goodness we have a Keto alternative!

Ingredients

  • 1.5 cup Pumpkin Puree
  • 3 Eggs
  • 6 Eggs
  • Stevia drops
  • 1/2 cup Coconut Cream

Personal Preference for Ingredients and Macros provided

  • Trader Joe’s Coconut Cream
  • Pie Pumpkin
  • NOW Foods Stevia Glycerite Liquid Extract

Directions

    1. Preheat oven 350F
    2. Place all the ingredients into blender and place in selected tray or dish.
    3. Bake 30-40 minutes, depending on which item you choose to bake in.
    4. Add the remaining egg whites to the mixture but make sure not to over blend.


Macros with my ingredients:

Total per muffin tin / total pies: 12
Fat 56g 5g
Protein 27g 2.25g
Carbohydrates 35g 3g
Fiber 13g 1.08g
Calories 1736g 61.3g

Keto Bread

Thank goodness for this recipe. I can’t tell you how hard it was to give up bread at first. One of the main reasons I love Keto is because there is an alternative for almost anything. I don’t feel deprived with this lifestyle and you shouldn’t either. This bread recipe has a nice taste to it considering its mostly held together by eggs! It has a savory seasoning taste with a mild hint of sweetness. I personally enjoy it with any garnish. I can consume it as a dessert with some homemade nut butter (that I will share later on) or with some avocado, preferably with a fried egg on top. Its such a versatile recipe and has quickly become one of my go to side dishes. If you’re a person on the go, baking a batch of this bread would be ideal. I recently meal prepped for my up coming trip. Its really hard to find a Keto treats in the airport. Therefore, I packed, in a container, 3 slices with avocado and bacon strips. Too perfect, too easy.

This bread is very light on the carbohydrates. If you choose to cut each slice to half an inch, when weighed at 40g, you would be consuming just 3g carbohydrates per slice. Serving size depends on how thick or thin you cut a slice. I provided the macros for half an inch slice. The process to making this Keto bread is simple. It is a different process then the one I used for Flaxseed Bread. In this recipe, you would have to stir into the mixture/dough small quantities of the fluffed egg whites. I would recommend using an electric hand mixer to fluff the egg whites. I did it by hand with a whisk and although I succeeded, I was very worn out after. If you choose to, you may use a blender or food processor to mix everything. As part of trial and error, I noticed I had over blended the mix when I used my Nutri Bullet. But I found the mixture to have more volume by me whisking it all together by hand using my baking spatula. Be cautious to not lose the volume the egg whites provided.

Keto Bread

  • Servings: 4-6
  • Difficulty: medium
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the best tasting keto bread recipe

Ingredients

  • Almond Flour 1.5 Cups
  • Baking Powder 3 Tsp
  • 6 Eggs
  • 4 Tbsp of Ghee
  • Salt and seasoning
  • 1/4 Tsp Cream of tartar
  • 4 drops of Stevia liquid sugar

Personal Preference for Ingredients and Macros provided

  • Trader Joe’s Blanched Almond Flour
  • Trader Joe’s Baking Powder
  • Organic Valley Purified Ghee
  • NOW Foods Stevia Glycerite Liquid Extract

Directions

    1. Preheat oven to 375F. Gather Ingredients and supplies to proceed.
    2. Place two mixing bowls side by side to separate egg yolks from the egg whites. Once separated, beat egg whites till fluffy.
    3. Determine if you’d like to use a food processor or do so by hand. Combine dry ingredients with half of the beaten egg whites.
    4. Add the remaining egg whites to the mixture but make sure not to over blend.
    5. Pour batter into a baking loaf pan and place in the oven for 30 min. Once completely, puncture loaf with a toothpick or knife to see if the center inside is baked as well.


Macros with my ingredients:

Total 40g / 0.5″ slice
Fat 167g 15g
Protein 69g 6g
Carbohydrates 28g 3g
Fiber 15g 1g
Calories 1843g 170g

 

Pecan Green Bean Casserole

The classic Green Bean Casserole has a few ingredients to knock you off ketosis. As you may already know, even the friendliest Keto foods may do the same if you over consume in quantity. Green beans are 7g Carbohydrates per cup,  a cup of cream of mushroom is usually around 8g and half a cup of French’s Fry Onion topping is 12g. When added up, that amount hinders your entire day of eating, assuming you are trying to remain under 20g carbohydrates. I was able to think of a savor substitute for the cream of mushroom and fried onion topping. I decided to try opting the fried onions for toasted spicy pecans.

 The recipe I developed is simple with no cream for the sauce. I had made a spicy avocado oil mixture to stir into the green beans. If you’d prefer something that is more creamy, I would suggest adding some Coconut Cream mixed with the spices. If you’d like to have a more traditional palette, you may substitute it for heavy cream. That way you may build up flavors without having the coconut taste. As well with the cream cheese, you are able to use your preference. I prefer to not consume most dairy. You, then, have to input the macros for the amounts you used in addition to the macros I already provided for you for the green beans and pecans. You would just have to remove the avocado oil and replace it with your cream of choice. As well as for the cheese.

Pecan Green Bean Casserole

  • Servings: 4-6
  • Difficulty: easy
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Lower carb green bean casserole for your Thanksgiving Dinner

Ingredients

  • 1 lb Green Beans
  • Yellow Onion 44g
  • Half Pecans 60g
  • Avocado Oil 1/4 Cup
  • Vegan Parmesan Cheese 1/4 Cup
  • Lemon Zest 2 tbsp

Personal Preference for Ingredients and Macros provided

  • Trader Joe’s Raw Half Pecans
  • Trader Joe’s Avocado oil
  • Go Veggie Vegan Ground Parmesan
  • Chilli pepper flakes
  • Garlic Powder (vs chopped to conserve carbohydrates for more food consumption)

Directions

  1. Set aside your ingredients, a mixing bowl, and oven tray. Preheat oven on 450F.
  2. Start with cleaning and cutting green beans to personal preference. Then, place in mixing bowl.
  3. Cut open bag of pecans and cup up into pieces. You may also use a food processor and give quick pulses to your preference. Make sure to not ground the pecans. Place in mixing bowl.
  4. Dice yellow onion and add to mixing bowl.
  5. Finish adding seasoning, avocado oil, and parmesan cheese. Mix well and spread evenly onto oven tray.
  6. Lower oven temperature to 350 and place tray inside for 25 minutes. Remove once timer goes off.


Macros with my ingredients:

Total weight 552g 0.5 Cup / 74g 1 Cup / 143g
Fat 107g 15g 28g
Protein 24g 3g 6g
Carbohydrates 58g 8g 15g
Fiber 24g 3g 6g
Calories 1215g 165g 315g