Cornbread - Moist and Sweet

 Ingredients

1 1/3 cup all-purpose flour

2/3 cup cornmeal

2/3 cup sugar

1 tablespoon baking powder

1/2 teaspoon kosher salt

4 tablespoons unsalted butter, melted (plus extra for the pan if making skillet cornbread)

1 1/4 cup milk

1/4 cup oil

2 large eggs

Instructions

Preheat the oven to 350 degrees, mist a 9x13-inch pan with nonstick spray, and line with parchment.  (If making skillet cornbread, place about 1 1/2 tablespoons of butter in the pan and allow it to preheat in the oven.)

In a large bowl, whisk the flour, cornmeal, sugar, baking powder, and salt together.

Whisk the melted butter, milk, oil, and eggs together in a large liquid measuring cup.

Pour the liquid ingredients into the dry and stir together until combined. 

Transfer the batter to the prepared pan, and bake for 35 to 45 minutes, or until fluffy and slightly golden around the edges (a toothpick inserted into the thickest part of the cornbread should come out clean or with a few moist crumbs).  

Cool for about 20 minutes, then cut into slices and serve.

Pumpkin Pancakes

 Ingredients

▢2 Cups All Purpose Flour

▢3 Teaspoons Baking Powder

▢1 Teaspoon Salt

▢1 1/2 Teaspoons Ground Cinnamon

▢1/2 Teaspoon Ground Ginger

▢1/2 Teaspoon Ground Nutmeg

▢1/4 Cup Brown Sugar

▢1/4 Cup Granulated Sugar

▢1 Teaspoon Vanilla Extract

▢1 Cup Pumpkin Puree

▢2 Large Eggs

▢4 Tablespoons Butter Melted

▢1 1/2 Cups Milk

Instructions

Preheat griddle or large non-stick skillet to medium heat.

In a large bowl whisk together the flour, baking powder, salt, cinnamon, ginger, and nutmeg.

In a separate medium bowl, whisk together both of the sugars, vanilla extract, pumpkin puree, eggs, melted butter, and milk.

Pour the wet ingredients over the dry ingredients and whisk to combine. The batter will be lumpy, do not over mix.

Set the batter aside for 5 minutes.

Butter your griddle or spray with non-stick cooking spray if desired. Pour out 1/3 cup of batter for each pancake and spread into a circle.

Cook each pancake for approximately 4 minutes per side.

Serve pancakes with butter, syrup, whipped cream, nuts or any other favorite toppings.

Keto Parmesan Garlic Zucchini Fries

2 medium Zucchini
3/4 cup Grated parmesan cheese
1 large Egg
1/4 tsp Garlic powder
1/4 tsp Black pepper (optional)

Preheat the oven to 425 degrees F. Line and lightly grease a baking sheet. (Parchment paper works best)

Cut each zucchini in half lengthwise 4 times (to make eight long sticks from each squash). Then cut the sticks once crosswise, making 16 sticks from each squash, approximately 4 in long and 1/2 in thick. If the zucchini sticks feel "wet", pat them dry with paper towels.

Prepare two shallow bowls - one with beaten egg and one with a mixture of grated parmesan cheese, garlic powder, and black pepper. Dip each squash stick in the egg, shake off the excess, then press into the parmesan mixture, coating all sides. (Use one hand for the egg and the other for the parmesan, to avoid getting too much egg in the parmesan which will make it clumpy.) Place on the prepared baking sheet in a single layer without touching. 

Optional: Sprinkle with nutritional yeast for a little more crunch.

Bake for about 20 minutes, flipping the fries and rotating the pan halfway through, until fairly dark golden.

Place under the broiler for 2-3 minutes, until darker golden and crispy.

Keto Bacon Cheddar Deviled Eggs

Ingredients
6 large eggs, boiled and peeled
3 tablespoons habanero mayonnaise (regular mayo is fine)
1 tablespoon white distilled vinegar
1 teaspoon stone ground mustard (regular yellow is fine)
1 teaspoon fresh dill weed
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup grated cheddar cheese
4 slices bacon, cooked and crumbled


Best Methods For Hard Boiling:

-Let eggs come up to room temp. Sous Vide at 194 for 20 minutes. 
-Steam eggs in steamer basket.

Ice bath for 30 minutes in large dish with a top, like a glass casserole dish with plastic top.  After time is up, pour out about half the water and replace top and shake vigorously about 40 times.  Peels will fall off under running cool water.

Instructions

• Slice the hard boiled eggs in half and place yolks in a small mixing bowl. Set aside whites. 
• Add the mayonnaise, mustard, vinegar, dill, salt, and pepper to the mixing bowl with the yolks and stir well to combine.
• Stir in the grated cheddar and crumbled bacon (you can also choose to just use the bacon as a garnish and top on top of eggs after you fill them with mixture).
• Spoon the filling into each of the egg whites.
• Sprinkle with additional dill or bacon crumbles, as desired.eggs.

Tip: You can prepare the mixture in a ziploc and cut a small slit in the corner to easily fill the egg whites like you would with a bag of icing.

Keto Chocolate Chip Cookies

Ingredients
1.5 cup almond flour
1/2 cup salted butter melted
3/4 cup monkfruit sweetener
1 tsp vanilla extract
1 egg
1/2 tsp baking powder
1/2 tsp xanthan gum
3/4 cup sugar-free chocolate chips (we use Lily's brand)

Instructions
Preheat the oven to 350 F.
Prepare a baking tray with lined parchment paper.
In a large mixing bowl, pour melted butter, monkfruit sweetener, vanilla extra and an egg. Beat thoroughly with a hand mixer for about 20 seconds.
Then add in the almond flour, baking powder, xanthan gum and a pinch of salt. Mix until well incorporated and texture turns doughy. Pour in the sugar-free chocolate chips and fold in nicely with a spatula.
Use your hand to form cookie dough into 2-3 inch sized balls. You should be able to make about 9-12 balls with the entire cookie dough. Place on the baking tray a few inches apart from each other.
Bake for 10 minutes. Then set aside and allow to it cool.
Serve and enjoy!

Notes
Each cookie contains about 1.3g net carbs.

Keto Garlic Bread

Ingredients
1¼ cups almond flour
5 tbsp ground psyllium husk powder
2 tsp baking powder
1 tsp sea salt
2 tsp cider vinegar or white wine vinegar
1 cup boiling water
3 egg whites
Garlic butter
4 oz. butter, at room temperature
1 garlic clove, minced
2 tbsp fresh parsley, finely chopped
½ tsp salt

-Preheat the oven to 350°F (175°C). Mix the dry ingredients for the bread in a bowl.

-Bring the water to a boil and add this, the vinegar and egg whites to the bowl, while whisking with a hand mixer for about 30 seconds. Don't overmix the dough, the consistency should resemble Play-Doh.

-Form with moist hands into 10 pieces and roll into hot dog buns. Make sure to leave enough space between them on the baking sheet to double in size.

-Bake on lower rack in oven for 40-50 minutes, they're done when you can hear a hollow sound when tapping the bottom of the bun.

-Make the garlic butter while the bread is baking. Mix all the ingredients together and put in the fridge.

-Take the buns out of the oven when they're done and leave to let cool. Take the garlic butter out of the fridge. When the buns are cooled, cut them in halves, using a serrated knife, and spread garlic butter on each half.

Turn your oven up to 425°F (225°C) and bake the garlic bread for 10-15 minutes, until golden brown.

Keto Sous Vide Chicken Wings

Here is a great recipe for nutritious Keto chicken wings:

-Start by setting up your sous vide at 160.  Bag your wings and cook for at least 2 hours.

-Remove wings and pat wings dry.  Chill in the fridge for several hours, but overnight is better.  I use a wire baking rack over a pan with aluminium foil for easy clean up.  Letting the wings sit uncovered in the fridge dries all the moisture out of the skin to help provide a good crisp when you perform the next step.

-Get setup to flash fry the wings in *avocado oil.  I've used a wok on the stove and a small fry daddy.  I like to use a lot of oil to get that deep fry crisp.  Note: I do not **season or bread the wings at all which helps you be able to reuse the oil several times.

-I flash fry the wings in the avocado oil for about 5 minutes.  Meanwhile, I get my favorite hot buffalo sauce and pat of butter going in a big bowl in the microwave.  You really just want the butter to be melted and mixed in well.

-Pull the wings out of the fryer and toss in the big bowl with sauce and butter until they are fully coated.  Serve and enjoy as soon as they cool down.


*Avocado is great to fry with because it's healthy and has a high smoke point.  You can buy a large thing of it at Costco, but it will be more expensive than other cheap oils that are typically used when frying.

**I do not season/bread the wings because we like them naked, you could certainly bread them with almond flour or pork rinds prior to the refrigerator step (if you're trying to stay keto).

Sous Vide Temps

Pork Tenderlion - 138/2
Chicken Wings 160/2
Tenderloin Filets 129/2

Ribeyes 131/2

Sea Bass 122/1
Hard Boiled Eggs 194/20 min (30 min ice bath)

Chuck Roast 140/24-72 hours

Almond Seasoning Mix

2 tbsp
Paprika
Salt
Garlic Powder

1 tbsp
Pepper
Onion Powder
Dried Oregano
Thyme

2 tsp
Chipotle powder
1 tsp
Cumin

Perfect Chocolate Chip Cookies

Ingredients

• 1 1/2 cups all-purpose flour see notes below
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup unsalted butter see notes below, room temperature
• 1/2 cup firmly packed light brown sugar
• 6 tablespoons granulated sugar
• 1 large egg
• 1 teaspoon vanilla extract
• 2 1/4 cups semisweet chocolate chips I used Ghiradelli semi-sweet

Instructions

• Preheat the oven to 350°F and line 2 baking sheets with parchment paper or spray with non-stick spray.. (To get best results, use parchment paper)
• In a medium bowl, sift the flour, baking soda and salt together.
• In another large bowl, using an electric mixer at medium speed, beat together the butter, and sugars until smooth and mixed together well.
• Add the egg and vanilla and mix on low speed until mixed in.
• Gradually add the flour mixture and mix in until just incorporated. Do not keep mixing - do not overmix.
• Add chocolate chips and stir with a wooden spoon, again no overmixing, just until incorporated.
• Chill dough if dough is warm.
• Using a small or large ice cream scoop or heaping tablespoon, drop the dough onto the prepared baking sheets, 6 to 8 per pan, depending on size you are making.
• Bake the cookies, 1 sheet at a time, until the bottoms and edges are lightly browned and the tops feel firm when lightly touched,
• Small cookies bake 8-10 minutes
• Large cookies bake 10-13 minutes.
• Let the cookies cool for 5 minutes on the baking sheets, then transfer the cookies to wire racks to cool completely.
• Makes  18 -30 cookies depending on size.

Notes

Butter Tips: To avoid flat cookies: Be sure your butter is room temp (not melted or even softened), and try using cold/chilled dough if dough is warm: Just put it in the refrigerator to chill before baking.Flour Tips: Don't over-mix cookie batter especially after the flour is added and add it gradually.Make sure your baking soda is not expired.

Chocolate Chip Tips: If you're in chocoholic mode, go the full 2 1/4 cups of chocolate chips as the recipe calls out.  If you want to tone down the chocolate chips, just use a lesser amount to your liking.  

Tomato Soup - Barefoot Contessa

INGREDIENTS

Nutrition

• 3

  tablespoons olive oil
• 1 1⁄2

  cups chopped red onions (2 onions)
• 2

  carrots, unpeeled and chopped
• 1

  tablespoon minced garlic (3 cloves)
• 4

  lbs vine-ripened tomatoes, coarsely chopped (5 large)
• 1

  teaspoon sugar
• 1

  tablespoon tomato paste
• 1⁄4

  cup packed chopped fresh basil leaf, plus julienned basil leaves, for garnish
• 3

  cups chicken stock, preferably homemade
• 1

  tablespoon kosher salt
• 1

  teaspoon fresh ground black pepper
• 3⁄4

  cup heavy cream or 3/4 cup half-and-half
• 
  

DIRECTIONS

• Heat the olive oil in a large, heavy-bottomed pot over medium-low heat.
• Add the onions and carrots and saute for about 10 minutes, until very tender. Add the garlic and cook for 1 minute.
• Add the tomatoes, sugar, tomato paste, basil, chicken stock, salt, and pepper and stir well.
• Bring the soup to a boil, lower the heat, and simmer, uncovered, for 30 to 40 minutes, until the tomatoes are very tender.
• Add the cream to the soup and process it through a food mill into a bowl, discarding only the dry pulp that's left.
• Reheat the soup over low heat just until hot and serve with julienned basil leaves and/or croutons.

Smoke Cauliflower on the Big Green Egg

Ingredients

• 1 head cauliflower
• 2 tbsp olive oil
• 2 tbsp DizzyPig Dizzy Dust
• Juice from ½ a lemon
• 2 garlic cloves minced
• 1 tbsp tomato paste

Instructions

• Mix all of the ingredients together in a bowl. Rub the mix over the cauliflower.
• Oil cast iron skillet with olive oil or non stick spray.
• Grill at a low heat of 300 degrees for about 2 hours.

Cauliflower Mac and Cheese

1 large head of cauliflower, chopped into chunky florets
Olive oil
Flaky kosher salt
1 teaspoon salted butter
2 cloves garlic, minced
1 cup heavy cream
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/8 teaspoon cayenne pepper
1/4 teaspoon dried oregano
1/8 teaspoon smoked paprika
Pinch of freshly grated nutmeg
1 teaspoon fresh rosemary, finely minced
1 teaspoon fresh thyme, finely minced
2 tablespoons cream cheese (optional)
4 ounces mild cheddar, divided, shredded by hand
2 ounces colby jack or sharp cheddar cheese, shedded by hand
2 ounces whole milk mozzarella, shredded by hand
1/4 cup pecorino romano or parmigiano reggiano, grated by hand

INSTRUCTIONS
Preheat your oven to 450 degrees F.
Place the cauliflower pieces on a large baking sheet, and toss with enough olive oil to thinly coat each piece. Start with about 2 tablespoons, and if some pieces are still dry after tossing, add a little more olive oil. Sprinkle a generous amount of flaky kosher salt on the cauliflower pieces then arrange them into a flat layer. Place the cauliflower in the oven on the lower middle rack and roast for 18-20 minutes or until the bottoms of the cauliflower are golden brown. Let the cauliflower cool completely.

Reduce the oven temperature to 435 degrees F.

Meanwhile, melt the butter in a medium saucepan over medium-low heat. When it starts to sizzle, add the minced garlic and cook for about 30 seconds. Pour in the heavy cream. Add a big pinch of flaky kosher salt, black pepper, garlic powder, onion powder, cayenne pepper, dried oregano, smoked paprika, grated nutmeg, rosemary, and thyme. Continue stirring over medium-low heat until the mixture starts to simmer and the cream has reduced and thickened. Keep an eye on it because it will and can bubble over if you’re not careful. You may have to adjust the heat during this process. After 8 to 10 minutes when the cream mixture has reduced enough to become visibly thicker, larger bubbles breaking the surface, add the cream cheese if using. Stir to combine.

Turn off the heat and add the pecorino romano or parmigiano reggiano cheese. Stir to combine, then add half of the mild cheddar, and all of the colby jack or sharp cheddar cheese.

Place all of the roasted cauliflower into a medium-sized bowl, and toss in the remaining half of mild cheddar, and 2 ounces of whole milk mozzarella. When the mixture is evenly combined, pour in half of the cheese sauce and gently fold to saturate. If you feel the mixture is too dry, add a little more cheese sauce. You don’t want to pour it all in because cauliflower heads vary in size and weight, and just in case you have too little cauliflower and far too much sauce (you can save whatever sauce is left in the fridge for another day), you don’t want it swimming in sauce. The feel you’re going for is moist and almost pasty, so add just enough cheese sauce until it’s at that point. Remember, this sauce will loosen as it bakes, so if you add too much you’ll have very runny cauliMac&cheese.

Pour the cheesy cauliflower mixture into a small baking dish, and bake on the middle rack of your oven until bubbly, which should take between 15-20 minutes. Remove and allow to cool for 10 minutes before eating.