Cauliflower Rice and Potatoes Tutorial – Low Carb and Gluten Free

Cauliflower Rice and Potatoes Tutorial

cauliflower-rice

Cauliflower Rice

Rice and potatoes, we low carbers fear them, but probably dream of them every night!  After all, what is Butter Chicken without rice?  What is Beef stew without potatoes?  Rice and potatoes are the ultimate comfort food when topped with stews, sauces and other tasty and drippy foods.  And what other food can catch all those yummy juices?

Well let me show you how I use my handy, dandy KitchenAid Food Processor to turn the humble and lowly cauliflower into both of these delicious dishes.

Both of these dishes are all over the internet in various forms.  I’d like to credit I Breathe, I’m Hungry for turning me onto cauliflower in a major way.  Check out that site for lots of other great cauliflower recipes.

Cauliflower Rice

Take 1/2 large head of cauliflower, wash it and break into chunks. Place in your food processor.  Pulse until it looks like rice!

My favorite way to have it is just like in the photo.  Here are the instructions:

  1. In a non stick ceramic pan with either 2 tbsp olive oil, butter or coconut oil, saute 3 chopped green onions and 2-3 sprigs of chopped parsley.
  2. Add in the riced cauliflower.
  3. Stir in 2 teaspoons cumin.
  4. Fry the ‘rice’ until it is the texture you want.  I like it almost soft.

 

Cauliflower Mashed Potatoes

cauliflower-mashed-potatoes

Cauliflower Mashed Potatoes

These are another staple in my house.  I especially love this under Pork Belly Adobo or Butter Chicken.

  1. Break a head of cauliflower in chunks and boil until fork tender.
  2. Once they are tender, place them in the food processor.
  3. Add 2 tablespoons butter and 2 tablespoons cream
  4. Puree until smooth.  You might have to scrape the sides once.

These are SO much like mashed potatoes, you will never miss them!  I promise!

 

Here are a few of my recent dinners using these amazing ‘rice’ and ‘potatoes’!

 

 

cauliflower rice and potatoes tutorial

Texas Chili , Pork Belly Adobo and Butter Chicken

Low Carb Breakfast – Keto Spinach Feta Muffins

Keto Spinach Feta MuffinsLow Carb Breakfast – Keto Spinach Feta Muffins

Back in the days of my long commute to the office, my breakfast routine involved a stop at Starbucks.  Along with the requisite Venti Americano, my favorite breakfast grab at Starbucks was the Feta Cheese Spinach Wrap.  There was something about the combination of feta cheese and spinach that I really liked.

Now that choice, in light of what else they serve behind the magic glass Starbucks case, wasketo spinach feta muffin probably one of the better ones there.  But my diet is now grain free and so that yummy breakfast just will not do unless I eat the insides of the wrap only.  Very messy exercise while driving a car.

So the other day as I stared into the fridge and saw the bag of baby spinach and the container of feta cheese, I thought why not?  Should be easy to recreate that taste! Keto Spinach Feta Muffins were born.  And they turned out excellent.  My teenage daughter had seconds.  I will definitely be making a double batch next time!

This recipe makes 6 breakfast size muffins.  A man might eat 2 or 3, I was satisfied with one.  You will need a 6 cup muffin tin.  I highly recommend this silicone pan, they pop right out every time!

Recipe: Keto Spinach Feta Muffins

  • 6 eggs
  • 3 slices bacon, cooked
  • 2 cups raw spinach
  • 1 cup crumbled feta cheese
  • 1/2 c cheddar cheese
  • salt and pepper to taste

Preheat oven to 350.  Rinse the spinach under cold water, drain and place in a microwave safe bowl.  Microwave the spinach on high for 1 minute. (there will be enough moisture left on the rinsed leaves to cook the spinach).  Set aside to cool.

If you happen to have leftover cooked bacon, you could use that.  But who am I kidding, nobody has leftover cooked bacon.  You will have to chop this bacon up and fry it until it’s how you like it.  Set aside to cool.

In a medium mixing bowl, whisk the eggs together until frothy. Add in the crumbled feta cheese and the grated cheddar cheese.  Once the spinach and bacon are cooled enough, add them to the bowl and mix until combined.

Divide the mixture evenly among the 6 muffin cups.  Bake for 30-35 minutes until muffins are firm.

Nutritional information for each muffin:

Calories 220, Fat 16, Protein 12, Carbs 3   Ratio 71/24/5

Adding a tbsp butter will bring it to 80/16/4.

These Keto Spinach Feta Muffins are a perfect take along to work breakfast, easy to pack and easy to eat.  They actually taste better than the Starbucks wrap, and are gluten free, low carb and sugar free. Can’t beat that!

Keto Spinach Feta Muffins

 

 

 

 

Low Carb Cheesecake

low carb cheesecakeI found this low carb cheesecake recipe in my recipe file.  It was printed in pencil and looked like something I wrote down from back in the eighties when I was trying out a low carb diet (back in the olden days before we just looked on the internet!).  I never did try it, maybe if I had I would have stayed low carb!

Sweet N Low Zero Calorie, 8 Ounce BottleSweet N Low Zero Calorie, 8 Ounce Bottle

It also was invented back in the day before stevia as it calls for liquid Sweet N Low . Which I actually had in my cupboard, so I decided to go ahead and make it exactly as I had it written. I usually do that, make the recipes exact the first time, then I play with them and add my own twists when I make them again. But honestly, there is not much I would do different on this one. It is one lemony and lusciously rich low carb cheesecake!
So one caveat if you are remaking this recipe. The reason that it is so low carb is because of the liquid sweetener. If you use Splenda or any of the powdered sugar substitutes, you are piling up the carbs, and that might be just fine depending on what you are trying to achieve. If I was a diabetic, I would probably go ahead and do that. But because I want to stay in ketosis, I want those carbs to be rock bottom. And at 4 carbs per slice, this is about as low as you can get for a piece of cheesecake in my opinion.

My tips:  You will need a Leakproof Springform Pan.  Grease the pan generously with butter.  Put your cream cheese and eggs out beforehand to get to room temperature.

OK, Let’s make this cheesecake!

Low Carb Cheesecake (16 servings)

Crust:

  • 1 cup ground almonds (or almond meal)
  • 2 tbsp melted butter

Mix these 2 ingredients together well and pat down into the bottom of your spring-form pan. (I like to place parchment over the bottom, but not required).

Bake the crust at 375 for 6 to 8 minutes. Remove from oven.

Cheesecake Filling:

    • 3 bricks cream cheese (1 1/2 pounds total, full fat, non-spreadable kind like this Cream Cheese)
    • 1/4 cup liquid Sweet N Low (or whatever sweetener you prefer that equals 1 c sugar)
    • 1 teaspoon vanilla extract
    • 1/4 tsp salt
    • 4 eggs
    • 1/4 c raw lemon juice
    • 1 tbsp lemon zest (I used 2 packs True Lemon Crystals)
    • 1/4 c heavy whipping cream

True Lemon Crystallized ~ 100 Pack Box 2.82 ozTrue Lemon Crystallized ~ 100 Pack Box 2.82 oz

Using an electric mixer, beat cream cheese until fluffy. Add the rest of the ingredients, beating and scraping the sides until well mixed. Pour the mixture over the baked crust. Place pan in a larger pan with water that comes up about an inch or two. (This is a water bath and prevents the cake from cracking). Bake at 350 for 50 -60 minutes. Remove from oven.

CheesecakeTopping (make while cheesecake is baking):

  • 1 cup sour cream
  • 2 tbsp lemon juice
  • 1 tbsp lemon zest (I used 2 packs True Lemon Crystals)
  • 1 tbsp SweetnLow (or equivalent sweetener for 1/4 cup)

Combine these ingredients in a bowl.  When cheesecake comes out of oven, spread evenly on top and bake for another 10 minutes.

Allow to cool on the counter for at least 2 hours.  Then refrigerate overnight or for several hours.

I plan to make this again for our New Year’s Eve dinner.  This way I can eat the leftovers on  January 1st, and I won’t be cheating on my diet!

Here’s the breakdown from MyFitnessPal:low carb cheesecake

Cal: 260, Fat 23, Protein 5, Carbs 4 giving a Keto ratio of 83/10/7.

I added a dollop of whipped cream to mine here which will add another 100 calories, 11 g fat and 1 carb.  I had to do it!

I should mention that at my Boxing Day party, I cut this cheesecake up into little bite size squares with no extra toppings at all, and nobody suspected this was low carb or sugar free.

I hope you love this Lemony Low Carb Cheesecake as much as I do!


Keto Eggs Benedict with Super Easy Hollandaise Sauce

Keto Eggs BenedictKeto Eggs Benedict with Super Easy Hollandaise Sauce

On the few occasions that I do go out to eat for breakfast or brunch, I always order Eggs Benedict.  It is one of my all time favorites and in the past has been a source of guilt due to my incorrect perception of the whole cholesterol and fat issue. With a minor tweak this is a perfect meal on the Keto diet!

As an aside, to add to your research, please check out Jimmy Moore’s book on this matter,  Cholesterol Clarity: What The HDL Is Wrong With My Numbers?.

Back to Eggs Benny!  On one of the low carb forums that I frequent, there are several versions of Hollandaise sauce, so when I saw it, I immediately thought of a way to recreate my favorite breakfast and thus was born Keto Eggs Benedict!

The Hollandaise sauce is an easy blender version.  This takes nothing away from the taste, it turned out every bit as good as the picky ‘cook it in a double boiler’ version.  And the leftovers!  Oh my goodness, the leftover sauce hardened into a wonderful lemony butter that I spread on salmon, cooked broccoli, asparagus and so on for the rest of the week.

I didn’t even bother poaching the eggs!  I simply took a Silicone Muffin Pan and made little bacon cups, dropped a raw egg into each cup and baked until the egg was done to my liking.  (I like the whites hard and the yolk soft).

Easy Hollandaise Sauce (for the Keto Eggs Benedict)

Sauce part:

  • ½ cup butter (1 stick)
  • Juice of ½ lemon (2 tbsp)
  • Dash cayenne
  • 3 egg yolks

 

Eggs part: (for 2 servings)

  • 4 strips bacon
  • 4 eggs

Preheat oven to 350.  Line muffin cups with a strip of bacon.  I tried to cover the sides and as much of the bottom as I could, but it is not necessary to cover the whole thing. Break an egg into each bacon nest.  For even more authenticity you could use Canadian bacon instead of regular.

While the eggs are cooking in the oven make the sauce.  Melt butter in a cup in the microwave or in a cast iron sauce pot on the stove. In a blender, blend egg yolks, lemon and cayenne. With the blender going on the lowest speed, slowly drizzle melted butter into the blender until its all in there.  I am quite certain this method would also work well in a food processor. Tip: The variable speed on my Vitamix blender worked perfectly for this.

The timing of the eggs will depend on how you like them.  Also if you like your bacon more crispy than I do, you could bake the bacon cups in the oven for a few minutes first, then drop the eggs in and bake until they are done.  So you will just have to keep an eye on your eggs!

When done, drizzle sauce over the eggs and sprinkle with some fresh chopped parsley.  I ate mine with avocado slices.  Soooo good! I did not for a moment miss the English muffins underneath!

Save the leftover sauce to use during the week over veggies and protein.  It is really good!

Breakdown for this breakfast (each serving is 2 eggs, 2 strips bacon, 2 tbsp sauce) turned out to be 80/17/3.

Calories 453, Fat 41, Protein 20, Carbs 4

If you want to use the sauce leftovers for veggies, each tablespoon contains 62 calories, 7 fat, 1 protein, zero carbs.

I hope you try this wonderful weekend breakfast!

Keto Eggs Benedict

 

 

 

 

Kale Salad Recipe served with Salmon

Kale Salad (with Salmon)Recipe

Kale Salad recipeI was first introduced to Kale salad during a 7 month stint on the raw food diet.  Yes, you read that correctly!  This meat eating Ketogenic Woman was on the raw food diet.  It’s kind of a long story and actually, being on that diet uncovered an underlying health issue that was probably a good thing to know.  Notice that I did not say it ‘caused’ the issue, so don’t send me any hate mail if you happen to be a raw foodist reading this blog.  Which is unlikely I guess!

However, being on that diet did introduce me to some crazy good foods that I still make a part of my regular eating program today.  After all, the Keto Diet is not just about meat protein.  It is about real foods, a lot of good appetite suppressing fats and power veggies!

Kale Salad is now a staple in this house and it is a powerhouse addition to a ketogenic diet plan.  I serve it to skeptical company who become converts to this salad and get requests to make it all the time.  So here is my basic recipe.  I will sometimes add cherry tomatoes or some other veggie or I will mix up the seeds and nuts a bit (as in the photo above) but more often than not, this recipe is exactly what I make.

For ease of getting the macronutrients to you Keto followers, I broke this down into a single serving salad.

Kale Salad (for one)

  • 3 large Kale leaves (should work out to a heaping cup when torn into pieces)
  • Sea salt
  • ¼ of a large avocado, cubed
  • Juice of ½ small lemon (about 1 tbsp juice)
  • 1/2 tbsp olive oil
  • 1 tbsp pine nuts

Tear kale into bit size pieces discarding the center stem.  In a salad bowl sprinkle the torn kale with sea salt.  Massage the salt and kale together until the kale starts to ‘sweat’.  (The kale will be visibly darker and feel softer).

Toss with avocado, lemon and olive oil.  Sprinkle with pine nuts.  Note:  In my opinion, the Pine Nuts really make this salad! I keep mine in the freezer.

As pictured below and in my LCHF post, I served this salad with a 3 oz salmon fillet which I patted down with a ¼ c chopped parsley and then pan fried.  The parsley formed a nice crust.

The whole meal yielded a Ketogenic ratio of 75/17/8.LCHF Diet

Breakdown with salmon: Cal 582, Carbs 12, Fat 50, Protein 25, Fibre 6

Salad alone: Cal 328, Carbs 11, Fat 30, Protein 5, Fibre 6

I hope that you give Kale Salad a try!

LCHF Diet Explained – Is it Extreme?

LCHF Diet – Is it Extreme?

LCHF DietWhen I first started exploring the Keto Diet, I ran into many terms and acronyms that I did not understand.  LCHF was one of them.  So what it is exactly?

LCHF is the acronym for Low Carb High Fat which is exactly what the Ketogenic Diet is.  The Keto Diet is very low in carbs, moderate in protein and high in fat.  It’s the ‘high in fat’ part that makes people squirm.  And with good reason.  We have been trained since the 1980’s to abhor fat, run away from fat and fear fat like no other macronutrient! This was a government initiative in the US that seemed to cross borders into Canada and other developed countries.

And yet, it is no secret that since the 1980’s obesity has soared in direct correlation with our efforts to rid our diets of the dreaded fat. Why is that?

We have only 3 macronutrients to choose from and they are Protein, Fat and Carbohydrate.  So if one is lowering one of those macronutrients, it makes sense that another has to go up.  So as people have been lowering their fat intake, they have been increasing their carbohydrate intake.

With the LCHF diet, the focus goes back to fat as the number one macronutrient, with many Keto diet people losing massive amounts of weight using a Ketogenic ratio as high as 85% fat, 10% protein and 5% carbs.

LCHF – The Big Fat Diet Experiment in Alert Bay, BC, Canada

People may be shocked by that ratio, given what we have been taught.  But sometimes the government is just wrong.  Take a look at the people of Alert Bay, BC.  I first read about this experiment in Johnny Bowden’s book called Living Low Carb.

Alert Bay is a remote fishing village in British Columbia (where I live!) with a high population of natives who are descendants of the Inuit.  Most of them are obese.  An experiment was conducted there a few years ago to see what would happen if they went back to eating something similar to the Inuit diet of their ancestors.  You can read about it in this article called The Slimming of Alert Bay.

Approximately 80 people volunteered.   The parameters were to eat all the fat they wanted,  seafood and meat, non starchy vegetables.  They even called it My Big Fat Diet. No bread, pasta and other carbs. These are the same parameters of the LCHF diet.  Those 80 people lost 1200 pounds, and even more important, most were also able to go off medications for diabetes, high blood pressure, cholesterol and so on.

I am inspired by this story to keep on my Ketogenic journey.  The more I read about it and learn, the more I believe it to be right for me.  I think people will hear more about stories like these as the dogma of dietary fat is disproved.  And of course, I am not saying that everyone has to eat like this.  But it seems that a high percentage of the population is struggling with overweight and obesity (now 67%!) and the current party line of what makes a balanced diet is clearly not working.

To me, this is not an extreme diet.  What is extreme is eating fast foods and fake frankenfoods and then wondering what is going wrong.  The LCHF diet protocol calls for only real foods.  What a concept!  Just eat real foods.  Yes please!

This is what I had for lunch today.  Tune in tomorrow for the recipe 🙂

LCHF Diet

Butter Chicken over Cauliflower Puree

Cauliflower Puree

Cauliflower.  Oh How I Love Thee!  And to think I gave you no respect before my Keto life.  It was one of those big deal veggies.  You boil it, it can get mushy and does it even have any flavor?

All that changed when I discovered Cauliflower Puree.  It’s one of the great redeeming qualities of Pinterest , you come across things you may otherwise have never found.

So Cauliflower Puree.  Dead simple to make and it fits in so well with so many dishes and it is a Keto Comfort Food staple in this house.  Here’s how I make it:

  • 1 head cauliflower
  • 2 tbsp heavy cream
  • 2 tbsp butter

Break up the cauliflower into chunks and boil or steam until fork tender but not mushy.  cauliflower pureeDrain and toss into a food processor (or blender) with the butter and cream.  Process.  I have made this in both my KitchenAid Food Processor as well as my Vitamix and both worked out perfectly.

Looks and tastes like mashed potatoes!

Once you have Cauliflower Puree, you have the basis for some pretty yummy dishes:

  • Cauliflower Jalapeno casserole(pictured) (from I Breath I’m Hungry)cauliflower puree low carb
  • Use it underneath Butter Chicken, Beef Stew, Chicken Cacciatore, Beef Stroganoff
  • Keto Shepherd’s Pie (I’m working on it!)
  • Garlic Mashed Potatoes

 

Here is the breakdown for Cauliflower Puree(about 6 servings 1/3 cup each)      Cal 75, Carbs 5, Fat 6, Protein 2, Fibre 2

Now, about that Butter Chicken to put on top.  I always use leftover chicken thighs when I make this, so I am just giving you the sauce recipe.

Butter Chicken Sauce (serve over Cauliflower Puree)

Six Servings and for nutritional count I used 1 chicken thigh per serving (see at end of recipe)

  • 1-2 tbsp coconut oil
  • 1 onion, diced
  • 2-3 garlic cloves, minced
  • 1/2 tsp ground cardamom
  • 1/2 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1 6 oz can tomato paste
  • 1/2 can coconut milk (full fat)
  • 1 tsp sea salt
  • 2 tbsp butter

In a large skillet, heat coconut oil.  Add onion and saute until transparent.  Add garlic and all the spices and stir until thick.

Add the tomato paste and stir.  Add the coconut milk and salt with a whisk until well blended.  Add in the cooked chicken and simmer for a few minutes until chicken is hot.

Stir in the butter until it is melted.  Serve over the Cauliflower Puree.

Nutrition Count for Butter Chicken Sauce with Chicken Thigh:

Calories 305, Fat 23, Protein 17, Carbs 7, Fibre 1  for a ratio of 68/23/9.  For my own desired Keto ratio, I put an extra tbsp butter on mine.

I hope you enjoy this!

Butter chicken over Cauliflower Puree

 

 

 

 

Gluten Free and Low Carb Turkey Stuffing Recipe

Ketogenic and gluten free turkey stuffingGluten Free and Low Carb Turkey Stuffing Recipe

Here in Canada, we just had our Thanksgiving holiday weekend and I was determined to make a turkey stuffing that was keto friendly and gluten free.  (I’m Keto and my daughter is gluten free).

Although, I do sometimes make a low carb bread when I have a hankering for BLT’s, I was just not willing to make this a huge affair of baking bread, only for the purposes of stuffing it into a turkey.  The idea and goal for me is to break free of some of my old bread habits.

And besides, due to some circumstances, my usual big family gathering was going to be very small and so there were less people to offend with this break in tradition.  So basically, I winged it and made it up as I went along.

Here is what I came up with:

Gluten Free and Low Carb Turkey Stuffing Recipelow carb turkey stuffing

  • 1 pound pork sausage
  • 2 eggs
  • 1/2 c fresh cranberries
  • 1/2 onion, chopped
  • fresh parsley,rosemary,sage and thyme (chopped, about 1/2 c total)
  • teaspoon each salt and pepper

Combine all ingredients in a large bowl, mix well and stuff into the turkey.

Based on 8 servings: Calories 175, Carbs 2, Fat 12, Protein 14, Fibre 1

So, I have to be honest, I was a little disappointed in the lack of flavor.  I think I am used to the over salted and flavored bread crumbs that I normally buy for stuffing.  So, if I was to make this again, I would add either a tablespoon of poultry seasoning or maybe a scoop of Better than Bouillon paste to give it more kick.  Maybe one of you could suggest something for my Christmas turkey stuffing?

But that said, the next day I made a casserole with leftover stuffing and it was divine!

Low Carb Stuffing Casserole: Take a pie plate and fill it with leftover stuffing.  Add 6 beaten eggs and top with 1 cup shredded cheese.  Bake at 350 for 20-25 minutes.  Oh yes, it was delicious!

Low Carb Sausage Stuffing Casserole

What do you think of a bread free stuffing?

Keto Appetizers for Entertaining

Keto AppetizersKeto Appetizers for Entertaining

This weekend in Canada we are celebrating Thanksgiving Weekend.  This means the holiday season has begun and that means I needed to experiment and come up with Keto Appetizers for entertaining.  Whether you call them tapas, finger foods, hor’s d’oeuvres or just plain Appies, these types of dishes are a staple of the holiday entertaining season.

While at first I thought it might be a challenge to be on the Keto diet , it is actually surprisingly easy to stay Keto compliant during holiday parties!  All those dishes that I used to avoid for being too high in fat?  Well hello!  On Keto, not only are these finger foods yummy and tasty, they are the perfect Keto appetizers for entertaining!

I’m talking Guacamole, full fat dips, cheese balls, walnuts smothered in blue cheese, keto stuffed mushroomsjalapeno poppers, bacon wrapped scallops, do I need to go on!?  Not only are these delicious, they are the most easy to prepare!  No trying to figure out low fat substitutions and fake versions of the real thing.  Just make real food.  Simple.

Here are some simple and quick appies:

  • Make guacamole and have veggies and/or Bacon puffs for the keto and low carb people to dip
  • Make jalapeno poppers with or without a wrapping of bacon. (I say with!)
  • Take scallops and wrap with bacon and bake till done.
  • Make this Crab and artichoke dip from Bobbi’s Kozy Kitchen
  • Take walnut halves and put a teaspoon of blue cheese on each one
  • Make this  Cauliflower Puree from I Breathe, I’m Hungry and use as a hot dip for veggies and Bacon puffs
  • Make this Creamy Cheesy Stuffed Mushrooms
  • Make Walnut Pesto stuffed mushrooms
  • Make Jalapeno Devilled Eggs

Keto devilled eggsCheck out my Ketogenic Woman Pinterest Board for more ideas.

So, do I have your creative juices flowing?  Is there really any reason to go off your Keto or low carb food plan with these sorts of foods to fall back on?

I’m probably not going to think too much about weight loss during the holiday season.  I will stay the course and keep out the sugar, flour, grains and all those ‘white’ carbs and try not to gain any holiday weight. That is good enough for me!

What about you?  Do you have any favorite appies for holiday entertaining?

Health Benefits of Walnuts (with Shrimp Walnut Pesto Recipe!)

health benefits of walnutsHealth Benefits of Walnuts

Science World Report says that a new study conducted by the Yale Griffin Prevention Research Centre in Connecticut has found that walnuts can help overweight adults with Diabetes and Heart problems.  This is good news for people following a ketogenic diet program because we are encouraged to eat walnuts and use walnut oil!

So of course when I read this news article, I was determined to check out some ways we can make use of walnuts that are easy and tasty.

First a look at Walnuts Nutrition from NutritionData

For nutritional ketosis the ratio is: 83/8/9 (Fat/Protein/Carbs), a great ratio for Keto!

In ¼ cup of walnuts (about 10 halves): Calories 191, Fat 19, Protein 18, Carbs 4, Fibre 2 (making 2 net carbs)

NutritionData also noted that walnuts have zero cholesterol, zero glycemic load and are a good source of the minerals copper and manganese.

How to best make use of the health benefits of walnuts.

Eat them Raw!  I prefer to get these Raw Organic Walnut Halves .  They are cheaper because you get a 5 lb bag and I keep them in the freezer.  Actually, I keep all my nuts in the freezer to keep them in best condition.

Use walnut oil on Salads.  It has a unique flavor for something a little different. I did make mayo once with it but it is too strong flavored for that, so I stick to oil and vinegar based dressings. I prefer this Walnut Oil that I get online from Amazon.

Walnut Parsley Pesto.  Pesto is so versatile!  I used to rarely make it because basil and 

walnut parsley pestopine nuts are not exactly cheap!  But walnuts are way more reasonable and parsley grows like a weed in my garden and is available inexpensively year round.

I used this Parlsey Pesto recipe, but I measured things out exactly so that I could get you the proper macro nutrients and LCHF ratio.  Yes, you can thank me in the comments for my service to the Keto world!  🙂

My adapted Walnut Parsely Pesto

  • 1.5 cups walnut halves
  • 2 cups loosely chopped parsley
  • 4 cloves garlic (use less if you are not a big fan!)
  • ½ cup parmesan cheese
  • ½ cup olive oil

Process first 4 ingredients in a food processor fitted with the S blade until crumbly.  Add olive oil and process for a few seconds.  Yield 2 cups.

Each 2 tbsp serving has a LCHF ratio of 87/9/4 or Calories 139, Fat 14, Protein 3, Carbs 1, Fibre 1

Here is what I made for lunch today using the Walnut Parsley Pesto:

Shrimp with Walnut Parsley Pesto (serves 4)benefits of walnuts

  • 40 Jumbo Shrimp (thawed if frozen)
  • ½ c Walnut parsley Pesto
  • 2 oz parmesan or asiago cheese

Line a pan with foil and place jumbo shrimp in one layer. Spread pesto on top.  Broil, watching carefully.  When shrimp is cooked and pesto bubbling, sprinkle 2 oz of cheese on top and broil for another minute of two.

With the pesto, shrimp and cheese this meal then yields a ratio of 64/34/2 for Keto followers.  I would also serve this with a small salad.

Per serving: Calories 249, Fat 18, Protein 21, Carbs 1, Fibre 1

Now that you have this Walnut Pesto, the possibilities just open up!  I’m thinking Chicken with Pesto, Pesto omelettes, zuchinni boats stuffed with pesto and cheese.  I’m getting hungry again!  And all of them containing the health benefits of walnuts.

I’m going off right now to order some more Walnut Oil !

 

La Tourangelle Roasted Walnut Oil, 16.9 Ounce Can Good Sense Organic Walnuts, 6-Ounce Bags (Pack of 3) The Walnut Cure for Diabetes Type 2