Cooking on Keto! (Part II)

[kwebbers]

No Whole Foods near you out there where your at in VA?

One perk i guess of living in Oregon full of hippies, theres health food marts every few miles.

I love Whole Foods but I've never seen them there! Guess I'll look harder next time

[SP1966]

In for later Shepherds Pie recipe, its been so long after i read you have one im now craving it.

I just started Keto yesterday, and am excited honestly because im a huge fan of fatty meats like Pepperoni and Salami but always cut those out.

I've noticed that none of the recipes use the Shirataki Noodles in dishes that would traditionally use noodles(like your mac & cheese)...any particular reason?
I tried some a few weeks ago, once rinsed off they made a pretty damn fine noodle replacement.

I actually plan on making the Shepherds Pie this week so you're in luck

And I just got the Shirataki noodles recently so my other recipes are for every day use since those are a specialty product (I can only order them online)

If you are craving pasta look for Dreamfiilds, it has the same taste and texture as normal pasta but only 5 net carbs perserving! http://www.dreamfieldsfoods.com/

[MHSETRadTech]

I bought Some noodles, cinnamon bun and pancake mix, chocolate syrup, and the mini cheesecake from lindas website. Haven't used the mixes yet, the noodles were kinda weird but okay, syrup wasn't very good but it was okay in some half and half for a hot chocolate, and the cheesecake tasted pretty good but not really worth the money for the amount you get. Will soon try the mixes, possibly for breakfast in the morning.

[kwebbers]

So I tried the Shirataki noodles andddd.... definitely worst smelling noodles ever haha wow they are fishy smelling.... I cooked it according to the package (rinse and blanch in boiling water) and then threw the noodles on a hot pan with some butter and spices and let the noodles soak up the flavoring (thank goodness) So, overall, they tasted decent, but definitely not comparable to real pasta. These noodles are more chewy lol

[MHSETRadTech]

So I tried the Shirataki noodles andddd.... definitely worst smelling noodles ever haha wow they are fishy smelling.... I cooked it according to the package (rinse and blanch in boiling water) and then threw the noodles on a hot pan with some butter and spices and let the noodles soak up the flavoring (thank goodness) So, overall, they tasted decent, but definitely not comparable to real pasta. These noodles are more chewy lol

Totally agree. I covered mine in Alfredo

[FuzzeWuzze]

So I tried the Shirataki noodles andddd.... definitely worst smelling noodles ever haha wow they are fishy smelling.... I cooked it according to the package (rinse and blanch in boiling water) and then threw the noodles on a hot pan with some butter and spices and let the noodles soak up the flavoring (thank goodness) So, overall, they tasted decent, but definitely not comparable to real pasta. These noodles are more chewy lol

Lol the only thing i dont like is how small the packages are, honestly all i was doing was rinsing them off and straining in cold water, making a chicken soup with some chicken broth cubes and chicken and throwing the noodles into the hot soup. Seemed to be ok, but i only tried the big noodles not the spaghetti shaped ones. I didnt really notice they were chewy, but then again i tend to like my pasta slightly al dente..

[ChinoZ32]

It sucks how I can't easily obtain any of these products here in Australia. *sad face* :P

[kwebbers]

Lol the only thing i dont like is how small the packages are, honestly all i was doing was rinsing them off and straining in cold water, making a chicken soup with some chicken broth cubes and chicken and throwing the noodles into the hot soup. Seemed to be ok, but i only tried the big noodles not the spaghetti shaped ones. I didnt really notice they were chewy, but then again i tend to like my pasta slightly al dente..

lol yeah, I like my al dente as well...but these seemed to be chewy lol and I agree the pack is too small/doesnt have enough servings per package so I ordered them in bulk on my last purchase

It sucks how I can't easily obtain any of these products here in Australia. *sad face* :P

even online?

[kwebbers]

Yeah, its plain and simple, but I think its worth mentioning if you hadn't though of it yet...
It's delicious and a good source of MCTs (medium-chain triglycerides - rob's favorite )

1 cup coconut milk (unsweetened)
1 T olive oil
ice cubes
liquid sweetener (10 drops)
walden farms chocolate syrup (get it here --> http://www.waldenfarms.com/)

mix all ingredients together in a blender and, well, blend haha

very filling and very satisfying

macros:
170 calories, 17g fat, 1g carb, 1g protein

[kwebbers]

I wanted to make my mom a special breakfast for Mother's Day, so I figured why not take the opportunity to whip up some keto dishes

I took two recipes from www.genaw.com (site full of fabulous low-carb recipes)

First, I made the egg and ham "cup" with my own variations to make it super quick and easy. But you can find the original recipe at:
http://www.genaw.com/lowcarb/baked_e..._ham_cups.html

BAKED EGGS IN HAM CUPS - this is for ONE cup, you could essentially multiply all of this by 12 if you wanted to use an entire muffin tray
(also, I omitted the mushrooms from the original recipe for less work)

1 egg
1 slice deli ham (I used black forest smoked ham)
seasonings to taste
1 T shredded cheddar

Directions:
Spray muffin pan
Arrange the ham slice in a muffin cup, and crack the egg in to that.
Sprinkle some pepper and garlic powder on top, or you could use any other seasoning that you'd like (optional)
Bake in the oven at 400 degrees for about 15 min. (yolk should be set, but a little runny too)
With a few min left in the oven I topped it off with 1 T cheddar cheese.

Note: the ham makes this SUPER juicy (YUMM) when its cooked, and salty so I would suggest not adding any more salt

macros: (will vary depending on cheese and ham)
egg - 70 cals, 4g fat, 6.3g protein, <1g carb
ham - 23 cal, .7g fat, .3g carb, 3.7g protein
cheese - 23 cal, 1.5g fat, .2 carbs, 2g protein
(reduced fat shredded cheddar was all we had)


eggcup by kristen.webbers, on Flickr


Then, I decided to make the Carbquik biscuits because well, I just bought the 3lbs box of it and was craving a biscuit

Again Linda has a delicious recipe you can follow: http://www.genaw.com/lowcarb/cq_ched..._biscuits.html
But I just made the version from the box for a simple recipe lol (I'm all about the easy way out)
**You will need the Carbquik baking mix for these to actually be 2g net carbs - you can find it at http://www.lindasdietdelites.com/die...b-box-216.html
It's a big box, but there are PLENTY of uses for it!

CHEDDAR BISCUITS - this is for one biscuit

1/3 cup Carbquik mix
3 T water
1 T shredded cheddar

Directions:
Mix the water and Carbquik together until all the water is absorbed and it is a thick mixture.
Spoon it onto a greased pan and bake in the oven at 350 degrees for 10-12 min.
I wanted a cheese biscuit, so I topped it off with the T of cheese with a few min. left

Notes: at even 12 min the biscuit still wasn't quite "golden brown", so I left them in there til about 15 min and they turned out perfectly moist and fluffy (timing my vary depending on your oven). Then I proceeded to top it with some butter

macros:
carbquik - 90 cal, 6g fat, 14g fiber, 16g carbs, 6g protein
cheese - 23 cal, 1.5g fat, .2 carbs, 2g protein
(reduced fat shredded cheddar was all we had)


biscuit by kristen.webbers, on Flickr


Now for the rest of the meal....

We went to a farmers market the other day and bought some chorizo hot sausages so I fried those up, cooked up some spinach and broccoli in coconut oil and, VOILA!


mothersday by kristen.webbers, on Flickr
*also note that I did NOT eat the strawberries, those were for her, therefore are not included in the macros lol

macros for entire brunch:
511 calories, 37.9g fat, 16.5g fiber, 24.5g carbs, 30.8g protein
8g net carbs

[kwebbers]

Taken directly from Linda's website: http://www.genaw.com/lowcarb/mw_lava_cake.html
This was seriously so quick and sooo delicious very chocolately

MICROWAVE LAVA CAKE
1 tablespoon butter
1/4 teaspoon vanilla
1 tablespoon heavy cream (I used coconut milk and it turned out fine)
1 egg
2 tablespoons cocoa
1 tablespoon Truvia "powdered sugar", 10 grams (I used liquid sweetener - about 45 drops)
Pinch salt
1 square Lindt 70% cacao chocolate, broken into two pieces (I used 85% chocolate for lower carb count)

Directions:
Put the butter in a 2-cup glass measuring cup; cover with plastic wrap.
Poke a couple small holes in the plastic with a toothpick. Microwave about 20 seconds to melt the butter.
Whisk in the vanilla, cream and egg until well blended. Add the cocoa, Truvia and salt; whisk until smooth.
Cover with plastic wrap and microwave on HIGH about 30-40 seconds or just until it is slightly set.
Remove from the microwave and cut a small "X" in the top of the cake with a sharp paring knife.
Insert the chocolate pieces, one on top of the other, so that they don't show too much from the top.
Cover again and microwave another 30 seconds or so or until the cake is fully set. Invert the cake onto a dessert plate and let it cool briefly before eating. It will be extremely hot otherwise. Some of the chocolate oozed out of the bottom of mine so I just spread it around like icing.

approx. macros for 1/2 of the cake [mom and I split it ]
94 calories, 6g fat, 1.2g fiber, 4.3g carbs, 4.3g protein


lavacake by kristen.webbers, on Flickr

[Rugger7]

this looks good, anyway to lower the carbs down to maybe 1-2g so someone could have some more of it? Where are the 4.5g coming from?

[kwebbers]

this looks good, anyway to lower the carbs down to maybe 1-2g so someone could have some more of it? Where are the 4.5g coming from?

for the whole recipe the carb count looks something like this...
cocoa powder - 2T = 12g carbs, 8g fiber
85% dark chocolate - 1 piece (3.33g) = 1.25g carbs, .33g fiber

coconut milk, egg, vanilla, butter = trace amt carbs

so, essentially you could leave out the additional dark chocolate that acts as the "lava" and/or just use something like walden farms' chocolate syrup

[kwebbers]

First, I made the egg and ham "cup" with my own variations to make it super quick and easy. But you can find the original recipe at:
http://www.genaw.com/lowcarb/baked_e..._ham_cups.html

BAKED EGGS IN HAM CUPS - this is for ONE cup, you could essentially multiply all of this by 12 if you wanted to use an entire muffin tray
(also, I omitted the mushrooms from the original recipe for less work)

1 egg
1 slice deli ham (I used black forest smoked ham)
seasonings to taste
1 T shredded cheddar

Directions:
Spray muffin pan
Arrange the ham slice in a muffin cup, and crack the egg in to that.
Sprinkle some pepper and garlic powder on top, or you could use any other seasoning that you'd like (optional)
Bake in the oven at 400 degrees for about 15 min. (yolk should be set, but a little runny too)
With a few min left in the oven I topped it off with 1 T cheddar cheese.

Note: the ham makes this SUPER juicy (YUMM) when its cooked, and salty so I would suggest not adding any more salt

macros: (will vary depending on cheese and ham)
egg - 70 cals, 4g fat, 6.3g protein, <1g carb
ham - 23 cal, .7g fat, .3g carb, 3.7g protein
cheese - 23 cal, 1.5g fat, .2 carbs, 2g protein
(reduced fat shredded cheddar was all we had)


eggcup by kristen.webbers, on Flickr

Made these again, but substituted a slice of hard salami as the base of the cup
- adds more fat and less carbs than the ham

macros: 232 calories, 16.1g fat, 0g fiber, 0g carbs, 17.6g protein


IMAG0657 by kristen.webbers, on Flickr

[kwebbers]

A few weeks back a bought a bunch of Linda's low carb foods (http://www.lindasdietdelites.com/) but up until recently I haven't had a chance to give any feedback on the products yet because well, I ordered a lot...
So anyway, I've finally tried everything so I'll post what I think about majority of my order at this point

Carbquik Baking Mix - this stuff is AWESOME... I definitely recommend getting a box of this because you can use it for virtually any baking recipe... biscuits, pancakes, waffles... I love it
http://www.lindasdietdelites.com/die...b-box-216.html

Flax Snax - Hot Cereal, strawberries and cream: weird texture, but still tasty if you really miss oatmeal...I've even added a little almond butter and/or butter to make it sweeter but overall it isn't awful
http://www.lindasdietdelites.com/die...ereal-262.html

HealthWise 0 Carb Bread - One of the best no-carb bread products I've tried... tastes just like regular bread. I've tried the plain and cinnamon version and since I love cinnamon I'm partial to say its the best
http://www.lindasdietdelites.com/die...bread-106.html

HealthWise 0 Carb Buns - Also good for being 0 carbs, really dense so you know its all fiber...some people might think its not "soft" enough but it definitely hits the spot when you've been missing buns with burgers...
http://www.lindasdietdelites.com/low...buns-rolls-61/

ThinSlim muffins - Chocolate - These are really dense and actually quite large for only 50 calories per muffin... these tasted really good with cream cheese on top
http://www.lindasdietdelites.com/die...4pack-786.html

HealthSmart Peanut Butter Cup Patties - I got a bunch of these because I love peanut butter and peanut butter cups are my fav candy so I was hoping these would be good and they were decent, but not even close to the real thing lol But I guess thats what you can expect for 35 cals and 0 carbs haha They weren't horrible though
http://www.lindasdietdelites.com/die...tties-118.html

Miracle Noodles (shiritake noodles) - these smell AWFUL when you first take them out of the package to drain them... like really smelly old fish haha but when you finally get them prepared and put them in your dish, the smell goes away and they essentially soak up any flavor of your dish making it great to fry on a pan with oils/butters with your fav veggies
http://www.lindasdietdelites.com/die...odles-650.html

still need to try the bagels, cheesecake, and brownie that I ordered as well as the other flavor of the hot cereal...soo look out for those in the future...
hope this helps

[shffl]

Those products are definitely enticing! Have the controversies behind the whole thing with that site about their products actually having mroe NET CARBS than listed settled yet?

[Boochie21]

A few weeks back a bought a bunch of Linda's low carb foods (http://www.lindasdietdelites.com/) but up until recently I haven't had a chance to give any feedback on the products yet because well, I ordered a lot...
So anyway, I've finally tried everything so I'll post what I think about majority of my order at this point

Carbquik Baking Mix - this stuff is AWESOME... I definitely recommend getting a box of this because you can use it for virtually any baking recipe... biscuits, pancakes, waffles... I love it
http://www.lindasdietdelites.com/die...b-box-216.html

Flax Snax - Hot Cereal, strawberries and cream: weird texture, but still tasty if you really miss oatmeal...I've even added a little almond butter and/or butter to make it sweeter but overall it isn't awful
http://www.lindasdietdelites.com/die...ereal-262.html

HealthWise 0 Carb Bread - One of the best no-carb bread products I've tried... tastes just like regular bread. I've tried the plain and cinnamon version and since I love cinnamon I'm partial to say its the best
http://www.lindasdietdelites.com/die...bread-106.html

HealthWise 0 Carb Buns - Also good for being 0 carbs, really dense so you know its all fiber...some people might think its not "soft" enough but it definitely hits the spot when you've been missing buns with burgers...
http://www.lindasdietdelites.com/low...buns-rolls-61/

ThinSlim muffins - Chocolate - These are really dense and actually quite large for only 50 calories per muffin... these tasted really good with cream cheese on top
http://www.lindasdietdelites.com/die...4pack-786.html

HealthSmart Peanut Butter Cup Patties - I got a bunch of these because I love peanut butter and peanut butter cups are my fav candy so I was hoping these would be good and they were decent, but not even close to the real thing lol But I guess thats what you can expect for 35 cals and 0 carbs haha They weren't horrible though
http://www.lindasdietdelites.com/die...tties-118.html

Miracle Noodles (shiritake noodles) - these smell AWFUL when you first take them out of the package to drain them... like really smelly old fish haha but when you finally get them prepared and put them in your dish, the smell goes away and they essentially soak up any flavor of your dish making it great to fry on a pan with oils/butters with your fav veggies
http://www.lindasdietdelites.com/die...odles-650.html

still need to try the bagels, cheesecake, and brownie that I ordered as well as the other flavor of the hot cereal...soo look out for those in the future...
hope this helps

Oh gosh, how i love your reviews. Keep em coming girl. I will be making more order this week
Deff. interested in what you think of the bagels. Did you freeze any of this ? buy in bulk ?

[kwebbers]

Oh gosh, how i love your reviews. Keep em coming girl. I will be making more order this week
Deff. interested in what you think of the bagels. Did you freeze any of this ? buy in bulk ?

Yes I have alll my bread products in my freezer and one loaf currently in the fridge lol oh, and I had this chocolate cheesecake (http://www.lindasdietdelites.com/die...ecake-432.html) the other night... OMG... delicious

[Rugger7]

Hey I got some Tiliapia filets, normally I would just throw them in the pan and add some salt, but what would you do oh great keto chef?

[kwebbers]

Hey I got some Tiliapia filets, normally I would just throw them in the pan and add some salt, but what would you do oh great keto chef?

mmmm I love tilapia! but I've read a cool idea about dipping the fillet in egg and covering it in ground pork rinds as a "breading" then bake it at like 350 for however long you need

[kwebbers]

Got this recipe out of Health Magazine and they turned out delicious. This is a good idea to make for a brunch or even to refrigerate and store for a quick breakfast in the morning.

Egg and Spinach Frittata Minis
(serves 12 individual "muffins")

8 eggs
2 oz shredded cheese
1 cup coconut milk (original recipe called for 1% milk, but we are making this keto-friendly)
2 tsp coconut oil
2 oz spinach (2 cups)

Directions:
Preheat over to 400 degrees and lightly spray muffin pan.
Whisk eggs and add 1 cup coconut milk and 2 oz cheese to mixture. Set aside.
Heat skillet with 2 tsp coconut oil.
Add spinach to skiillet and cook til wilted (about a min or two), drain excess liquid.
Mix spinach into egg mixture.
Evenly distribute mixture into muffin pan.
Bake in oven til puffy and golden brown (about 30 min)
Let cool and serve.
(These will be puffed up in the oven, but will flatten out once removed and cooled)

Macros:
Batch - 943 cals, 66.6g fat, 1.2g fiber, 11.1g carbs, 74.6g protein
Per muffin - ~80 cals, 5.5g fat, .1g fiber, .93g carbs, 6.2g protein

in oven:

IMAG0661 by kristen.webbers, on Flickr

cooled:

IMAG0663 by kristen.webbers, on Flickr

[influenceofu]

for the whole recipe the carb count looks something like this...
cocoa powder - 2T = 12g carbs, 8g fiber
85% dark chocolate - 1 piece (3.33g) = 1.25g carbs, .33g fiber

First off I have to say that this is an AWESOME thread. And has made me really, really hungry, LOL. I'll have to try some of these recipes sometime!

I have a question, though...What kind of cocoa powder do you use? Is it sweetened or something? My cocoa powder has 3 carbs in it per TBSP, and 2 of those carbs are from fiber. I'm just curious about yours, cause that carb count kinda startled me. If it isn't sweetened, that is.

[Iam918]

crepes and egg omelette:

IMAG0483 by kristen.webbers, on Flickr

If you wouldn't mind, what recipe do you use for this ^?

[kwebbers]

First off I have to say that this is an AWESOME thread. And has made me really, really hungry, LOL. I'll have to try some of these recipes sometime!

I have a question, though...What kind of cocoa powder do you use? Is it sweetened or something? My cocoa powder has 3 carbs in it per TBSP, and 2 of those carbs are from fiber. I'm just curious about yours, cause that carb count kinda startled me. If it isn't sweetened, that is.

thank you! and yeah, im not sure what kind i'm using, but I hadn't done much searching and probably grabbed the first one I saw. what kind do you use?

If you wouldn't mind, what recipe do you use for this ^?

for that, I did the almost flour crust recipe I believe...
http://forum.bodybuilding.com/showpo...3&postcount=16

[influenceofu]

thank you! and yeah, im not sure what kind i'm using, but I hadn't done much searching and probably grabbed the first one I saw. what kind do you use?

Just Hershey's unsweetened natural. That and some ghirardelli stuff is all they sell at my store. (Which is just too expensive, frankly. Though I do buy their actual chocolate when making a non-keto dessert cause sometimes, you just have to treat yourself when you are...Well, treating yourself lol. Their chocolate pricing isn't too bad, but their cocoa powder at my store was something like 10 or 12 dollars for 8 OZ. O.o Ain't happenin, and the Hershey's works just fine.)

[Negatron617]

had to rep Op for this

[TruculentTravis]

I love Whole Foods but I've never seen them there! Guess I'll look harder next time

Just stalked your profile and saw you're at George Mason. There is a Whole Foods off of 66 by Fair Lakes. I think it's about 5 miles from Mason's campus.

[New_Start_2010]

Still not impressed....

Ok, so this is not the same recipe as the first 'Low Carb Bread', but it is very similar and actually came out a LITTLE better. I was so bummed after my previous bread failure that I wanted to give this one a try as well. Needless to say, I'm still disappointed in the outcome! GRR

These bread recipes seem to lack the density and volume of real bread unlike the Banana Protein Bread...

Verdict:
STICK TO THE BANANA PROTEIN BREAD RECIPE haha I give up on any other bread substitute, though this one came MUCH closer to being 'bread-like' so I still suggest you try the recipe for yourself and share your input!




Low Carb Bread II

Ingredients:
• 3/4 cup whey protein
• 1/8 cup "Just Whites" egg white powder
• 1 Tbsp baking powder
• 1 pkt splenda
• 1/8 t salt
• 1/4 cup heavy cream
• 3 large eggs
• 1/8 cup water
• 3 Tbsp olive oil

Nutrition Information:
Recipe makes 1 loaf
(Calories: 972)
Total: @ 12 carbs, 2 fiber, 109 fat, 57 protein
10 slices @ 1 NET carb, 97 cal, 11 fat, 8 protein

Directions:
• Preheat oven 400oF. Oil a Pyrex loaf pan.
• Mix all dry ingredients. Add wet ingredients and mix with hand mixer for one minute.
• Pour into loaf and bake 15-20 minutes.

[imghttp://farm6.static.flickr.com/5018/5559667035_c7467c8543.jpg[/img]
proteinbread1 by kristen.webbers, on Flickr

whats the equiv of baking powder in the UK? - cant find it anywhere in supermarkets - thanks

[New_Start_2010]

Decided to try out this recipe originally posted in the 'keto recipes' forum....http://forum.bodybuilding.com/showth...hp?t=133626511

Verdict:
I have to admit, I haven't tried this yet as it is late at night... but I will be having this for lunch tomorrow Smells delicious though!

I made a few changes:
omitted salt and red bell pepper
added 4oz broccoli
added an extra 1/4 cup egg whites

Original recipe:
Cheesy Beef Bake
A quick toss-together and bake meal that's great for hungry families.

Ingredients
5 large eggs
1 dash pepper
1 dash salt
1 cup frozen spinach, chopped, thawed & drained
1/4 cup chopped red bell pepper
1 lb lean ground beef
4 oz fat free cheddar cheese, shredded

Directions
Preheat oven to 350 °F (175 °C).
Coat bottom of an 8 x 11" baking dish with olive oil spray. Set aside.
Brown ground beef. Drain well.
Add chopped red bell pepper and chopped spinach to ground beef and mix together.
Pour ground beef mixture in to baking dish. Use a spatula or wooden spoon to evenly distribute the mixture.
Sprinkle 1 cup (half a bag) of the shredded cheddar cheese over the mixture.
In a separate bowl, scramble together 5 eggs. Add salt and pepper to taste. Pour eggs over beef mixture.
Bake at 350 °F for 15-20 minutes. Remove from oven and let sit for 5 minutes before serving. Cut into slices or squares.


Macros:
entire batch - 1662 calories, 97.1g fat, 11g fiber, 23.9g carbs, 173.7g protein
1/4 batch - 415.5 calories, 24.3g fat, 2.75g fiber, 6g carbs, 43.4g protein
1/6 batch - 277 calories, 16.2g fat, 1.8g fiber, 4g carbs, 28.9g protein


cheesybake by kristen.webbers, on Flickr

Hey, Just to ask with this - do you add half the cheese with the beef and veg and then add the egg mix followed by the rest of the cheese ontop? Or does all the cheese go in at the same time? thank

[Flyin Ryan]

Ohhhhhh just popping in to show my girl some lovin' =P

Recipes definitely look really good.
I'm pretty sure I'll encorporate a few of them into my log once I start it back up.