Saturday, February 6, 2016

Keto Abondigas

I've made this a few times in the past. A very hearty meat due to the rice and potatoes. Time revisit this classic Mexican soup with a few changes




3tbsp lard
1lb ground beef
1/4c cilantro chopped
1tsp cumin
1.5tsp mexican oregano
1tsp kosher salt
1/4c dehydrated onion

Mix all above ingredient together and for 10 meatballs. Melt lard in cast iron skillet then brown balls on all surfaces. Remove from pan. Reserve fat

1c chopped onion
3 cloves garlic chopped
3 small or 1 large tomato chopped
4c chicken bone broth
2tbsp fish sauce
2tsp New Mexico chili powder
Salt and pepper to taste

Add onion and garlic to hot fat. Cook till caramelized. Add tomato cook till broken down. Pour in broth and remaining ingredients. Simmer to meld spices.

2 small zucchini quartered
1/4c cilantro chopped

When soup flavor is to your liking return meatballs to the pan and add zucchini When zucchini is hot and remaining cilantro.



Macros 2 servings
Calories 876 
Fat 44
Carbs 15
Protein 75


Sunday, January 31, 2016

Avocado Ice Cream

       Some may think of this a treat and most recipes online are. I've made a couple of tweaks so it's a       guilt free indulgence. By leaving out the sugar, honey, maple syrup, sugar substitutes and artificial sweeteners. Then adding homemade fermented creme fraiche for a probiotic boost. Calamansi (sweet lime flavor) was added to give a fruity note. 

2 avocados
1 c creme fraiche or heavy cream
3 tbsp calamansi or lime juice 

       Place all ingredients into vitamix, blender or food processor. Puree till smooth. You can enjoy at         this point or freeze. 

I placed in the freezer and stirred ever 15min till frozen. 


This would be luscious with an ice cream maker!



Macros 3 servings
Calories 432
Fat 47
Pro 2
Carbs 10





Tuesday, December 15, 2015

Keto gobo

Typically this dish is made with burdock root and sugar. To keep carbs down I subbed mung bean sprouts and omitted sugar



200g leftover chicken or turkey dark meat
100g mung bean sprouts
20g red bell pepper julienned 
20g mushroom julienned
1tbsp sake
1tbs marin
1tbs black vinegar
1tbs seasame seeds
1 fried egg
5tbsp coconut oil
Salt and hot chili to taste

Chop darkmeat into bite size pieces. Prepare veg. Heat 4tbs oil in cast iron. When hot add meat to pan. Let sear for 3-4min. Heat another skillet with 1tbs oil. Add bell pepper, mushroom and salt, let sear. Stir darkmeat and veg. Add seasonings to veg pan. let come to a boil to reduce. Remove meat and veg from heat. Combine the two. Add bean sprouts and seasame seeds. Toss to mix, taste for salt and chili, Now plate. Top with fry egg and eat!


Saturday, October 17, 2015

Ginataang Manok (Chicken in coconut milk)


1 coconut*
2 cups water
1 whole chicken
6" piece ginger
1 head garlic
1 tbsp hawaiian or course kosher salt
1tsp black pepper
200g spinach or other greens
5 serrano chilies (optional)

Crack coconut and remove meat (reserve water for processing). Place in high power blender or food processor. Add water. Blend for 5min or until smooth. Increase water by 1/4c increments if needed to thin. Strain though 2 layers muslin and reserve milk. Save pulp for later use. *Can use 2 cans coconut milk but flavor will be less and result in thinner broth. Simmer longer to thicken.



Cut chicken into pieces. Slice ginger into 1/8 thick pieces. Peel and crush garlic.

Combine coconut milk, chicken, ginger, garlic and salt into large stock pot. Simmer for 45min or until chicken is no longer pink. (I remove skin and bones at this point).

Taste for salt. Add black pepper, serrano and greens. Cook till greens are wilted.


Tuesday, April 7, 2015

Keto Breakfast sushi


These amounts are enough for 1 roll or 8 pieces
1.5c steamed cauli rice
1/4c thick homemade mayonnaise
sriracha to taste
1sheet nori
1egg fried sliced into strips
2 slices thick bacon cooked
1/2 avocado sliced thin

bamboo sushi roller

How to roll sushi
https://www.youtube.com/watch?v=hfNhqawvSr8

Combine cauli rice, mayo and sriracha, mix thoroughly. Set aside.

Place nori on the roller. Spread cauli mixture over seaweed, about 1/4" (5mm) or less thickness.

Place bacon, egg and avocado at the bottom of cauli mixture.

Roll as in video.

Helpfull hints; The mayo acts as a binder to hold everything together, similar to tradiational sushi. Let roll stand for 10min for nori to absorb moisture and firm up. It will be easier to slice. Use a very sharp knife, if dull it will small roll instead of cutting. Keep blade clean, wipe with damp cloth after each cut.

If you don't have access to a bamboo roller use this technique
https://www.youtube.com/watch?v=TZvtvJK8Lfk

Sunday, March 15, 2015

Adobo Beef Cheeks

I took the left over marrow bones from my last post. Placed them into the crockpot, along with bay leaves, garlic, vinegar, black pepper and fish sauce. After 24hrs I removed bones and added 2lbs of beef cheeks. Cooked on low for 4hrs. The last hour I adjusted seasonings.

I then removed cheeks and reduced the broth by 1/2. Served over garlic cauli-rice

Next day I came across this recipe for low carb tortillas and gave them a try. I replaced the almond flour with ground sprouted pumpkin seeds.

Treated the cold cheeks like carnitas, shredded and fried. 


Wednesday, March 11, 2015

Marrow Bones with adobo sauce

This is a Filipino sauce, not to be confused with a Mexican Adobo. There are as many adobo recipes as there are Filipino families. Each unique to the cooks taste



1.5c cane vinegar
1/4c fish sauce
1 head garlic peeled and crushed
2tbsp whole peppercorns
8bay leaves
sea salt

Simmer all ingredients till reduced by 3/4.

3 marrow bone
Sea salt and pepper
Scallions chopped (greens only)


Season marrow bone with salt and pepper, roast at 450deg for 20-30 min

Let rest 15min. drizzle sauce over bones, top with scallions

Save the bones.....but that's another dish