Low Carb Classic Pot Roast

It’s my first real winter, ever. I’m not doing so well. Every time the temperature dips below 40F I truly suffer. It’s not pleasant, and I feel as if I can’t get warm even in my own home. Now I know why folks go all meat and potatoes in the winter. To keep warm. Yes, old as time, pot roast, stews and the like are what the doctor ordered. 

Since I don’t eat potatoes, I ventured for a nightshade free and lower carb option that wasn’t cauliflower. I mean, I love cauliflower, but there are just some recipes where it won’t work as well and this low carb classic pot roast was one of them. 

paleo pot roast

Going Old School

I truly kept to traditional flavors here and went with the slow cooker, although I will include pressure cooker instructions too. The beef is seasoned with mustard and salt. The veggies are leek and celery, but you may also use onion. A little bone broth and then rutabaga instead of potatoes. 

Rutabaga Instead of Potatoes

This simple swap makes this classic pot roast recipe low carb! Rutabaga are yellow turnips, also known as swedes to much of the world. They are a root vegetable, a hybrid between cabbage and turnips! Chock full of nutrients like thiamine, B6, phosphorus, magnesium and high in antioxidants. 

Their creamy orange flesh is sweet and they grow best in cold weather. A winter bounty indeed! They are 9 grams of total carbs, 7 net per 3.5 ounces raw. 

Compared to white potatoes they are much lower in carbs! “A 1-cup serving of boiled cubed rutabaga contains only 51 calories and 12 grams of carbohydrates, including 3.1 grams of fiber, making the net carbs 9 grams. The same amount of boiled potatoes contains 136 calories and 31 grams of carbohydrates, including 3 grams of fiber, which means 28.8 grams net carbs.” (Source: Living Healthy)

low carb paleo pot roast

 Pressure Cooker Instructions

For these to make sense you need to read the recipe below too, but here is how you modify this low carb pot roast for the Instant Pot.

Add in the celery, leek, garlic and salted beef. Pour in the marinade over the beef. Add the broth around the beef. 

Close the lid and pressure cook on high for 40 minutes. 

Open the lid, remove the meat and while you sear stove top (instructions below).

Add the diced rutabaga to your pressure cooker, close and cook on low for 7 minutes while you sear the beef. 

Open the pressure cooker and serve the tender rutabaga and sauce with the beef. Enjoy! 

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Low Carb Classic Pot Roast

low carb paleo pot roast

Ditch the potatoes and enjoy this old-school pot roast with delicious and low carb rutabaga!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 6 hours
  • Total Time: 6 hours 10 minutes
  • Yield: 4
  • Category: dinner
  • Method: slow cook
  • Cuisine: traditional

Ingredients

  • 5 tablespoons olive oil, divided 
  • 2.5 pound chuck roast
  • 3 teaspoons salt, divided 1 leek, white part only, sliced
  • 3 celery leaf stalks, diced
  • 4 cloves garlic, minced
  • 1/4 cup Dijon mustard
  • 2 tablespoons coconut aminos 
  • 1 cup bone broth
  • 3 cups medium-diced rutabaga (1 large rutabaga)

Instructions

Add the 3 tablespoons olive oil to your crock pot or slow cooker. 

Salt the meat with 2 teaspoons of salt and rub it in. 

Place the celery, leek and garlic in the pot and place the meat on top.

In a small cup mix together the mustard and coconut aminos with 2 tablespoons olive oil. Pour it over the meat and turn it over to coat it evenly. 

Pour the bone broth around the meat over the veggies. 

Set to cook on high for 4 hours. 

After four hours, open the pot, add in the diced rutabaga. Sprinkle them with a little salt. 

Turn the meat over and mix the rutabaga in with the celery and leek and both. 

Close the lid and cook another 2 hours on high. A total of 6 hours. 

When it’s done, open the lid. Heat a skillet on medium-high heat. When it’s hot, place the meat on the skillet and sear 4 minutes on each side. Keep the veggies in the closed slow cooker during this time to keep warm.

Transfer the roast to a cutting board or serving platter, slice or shred to serve then spoon the tender rutabaga and veggies with broth all over it. 

(See post for pressure cooker instructions). 

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 513
  • Fat: 26g
  • Carbohydrates: 12g
  • Fiber: 2g
  • Protein: 55g

Keywords: low carb classic pot roast

Other Recipes You Might Like:

 

Tuna Zoodle Casserole (Whole30, Paleo, Keto)

MY HUSBAND LOVES TUNA NOODLE CASSEROLE. I HAVE TO ADMIT, I DIDN’T EVEN KNOW WHAT IT WAS UNTIL I MET HIM.

It’s just one of those things, like many American comfort food staples, we didn’t have in my house. My parents are Cuban, they immigrated to this country in the eighties. While I don’t think my moms cooking was very representative of Cuban cooking, she had her own style, it definitely didn’t include casseroles.

 

glass casserole dish with zoodles and vegetables and wooden spatula

I LIKE TO THINK OF MY MOTHER AS MY GREATEST TEACHER.

I inherited her passion for cooking and some of her skill too. My style has evolved from mimicking hers to include dishes from all over. I greatly attribute that knowledge for my different jobs in kitchens, to moving around with the military, to loving to go out to dinner and of course, to traveling!

The first time I made tuna noodle casserole for my husband I was vegan. Ha! Yes… I used to be vegan. Well, by the time him and I were serious I had added sea life back in to my diet. So I made him this dairy free, heavy, gluten-full tuna casserole with lots of dairy free franken-food cheese. He ate it. Bless his heart.

Today I wanted to create something SUPER easy to make. A budget friendly, time friendly, low carb meal that fit in with my macros. I wanted something warm. It’s been a crazy few days and this girl needs all the comfort she can get.

THIS. THIS HAS ALL OF THAT. AND IT’S TASTY AF!

zoodles on white plate with wooden spatula

YOU WILL NEED TO MAKE CASHEW CREAM FOR THIS.

But seriously… if you’re not already making my cashew creamer for your coffee and other cooking needs you are missing out! This stuff is thick, creamy,and thickens when warmed.

It’s amazing.

How to make it:

Soak 2 cups whole raw cashews. Submerged in water with a pinch of salt for at least 4 hours or overnight.

Drain. Rinse.

Place soaked cashews in blender. Add in 2.5 cups filtered water. Blend on high until silky smooth

Store in a jar in the fridge up to a week. Boom.

Variations

To make this NUT FREE:

You can make a cream sauce by using sun butter or tahini. Mix 2 tablespoons with 1/2 cup water until smooth. 

Or you can use cauliflower alfredo, recipe HERE. 

To make this EGG-FREE: 

Skip the mayo, mix 1 tablespoon of gelatin with cream sauce or use AIP cheese, recipe HERE.  

Use a 5×7 or 8×8 baking dish. Double the recipe for a full-size casserole!

 

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Tuna Zoodle Casserole

Healthy Tuna Noodle Casserole!

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45
  • Yield: 4
  • Category: Dinner
  • Method: Bake
  • Cuisine: American

Ingredients

  • 1 large zucchini
  • 2 cans Safe Catch Albacore Tuna, in water
  • 1/2 cup diced onion
  • 1 minced garlic clove
  • 3 large cremini mushrooms
  • 1 tsp mustard
  • 1 tsp salt
  • 1 tsp black pepper
  • 1/2 tsp dried rosemary
  • 1 tbsp lemon juice
  • 2-3 tbsp paleo mayo (Primal Kitchen or Homemade, search one minute mayo for my recipe)
  • 1 broccoli crown
  • 1/2 cup chopped pecans (or walnuts, or cashews)
  • 2/3 cup cashew cream (see text above for details)

Instructions

  1. First, make sure you have your mayo and cashew cream ready!
  2. Pre-heat your oven to 325F.
  3. Zoodle your zucchini. Lay the zoodles flat on a clean kitchen towel and sprinkle with salt. Let them rest here to they release liquid while you prep the rest.
  4. Mince onion and garlic, add in to the casserole dish.
  5. Thinly slice mushrooms and add them to the dish too.
  6. Open and drain tuna cans, flake the tuna into the casserole dish.
  7. Add in the salt, pepper, 1 tbsp mayo, mustard, lemon juice and rosemary.
  8. Mix well.
  9. Wrap the kitchen towel around the zucchini and squeeze the water out.
  10. Add the zoodles to the casserole dish and toss to combine.
  11. Pour in the cashew cream. Gently Mix.
  12. Cut your broccoli crown into florets and mince them into 1/4 inch pieces.
  13. Toss with chopped pecans in a bowl and mix with remaining mayo.
  14. Spread this mix over the top of the casserole.
  15. Sprinkle lightly with salt.
  16. Place in the oven and bake for 30-35 minutes.
  17. It will be toasty on top and creamy inside! Make sure to use a knife to cut your pieces before serving or your zoodles will pull out the whole thing!

Notes

  • Nutrition Info, per serving: Calories: 272 Fat: 20.7 Grams Carbs: 8.1 Grams Protein: 14.6 Grams

Keywords: Keto Tuna Noodle Casserole


 

 

Dairy Free Caesar Salad Dressing (Keto, Paleo)

keto caesar

Dairy Free, Creamy, Tangy and with that umami kick! Yes! This dairy free Caesar salad dressing is LEGIT!

If you’ve been watching me on social media, you know I’m on a huge OMEGA 3 kick. I got my levels tested and they were off. Omega 6 was three times higher than my Omega 3 and that’s not good.

dairy free caesar

Omega 6 fatty acids help produce Prostaglandiss 1 + 3 a hormone like substance in our body, present in every cell. The reason you have swelling at trauma sites. Importnat for healing, but too much can cause too much inflammation!

dairy free caesar

Omega 3 fatty acids help product Prostaglandin 2, much like 1 and 3… but P2 and anti-inflammatory and comes in once P 1 and 3 have inflammed the affected area to protect it, important P2 comes in to heal.

Guess what’s high in OMEGA 3… ANCHOVIES! The secret ingredient to a legit Caesar salad! Enjoy this dairy free Caesar salad dressing as part of a healthy meal and know you’re getting in some delicious nutition!

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Dairy Free Caesar Salad

dairy free keto caesar salad dressing!

  • Author: Cristina Curp
  • Prep Time: 10
  • Total Time: 10
  • Yield: 16 ounces
  • Category: Sauce
  • Method: Blender
  • Cuisine: American

Ingredients

  • 8 anchovy fillets in olive oil
  • 3 cloves garlic
  • juice of lemon
  • 1 whole egg ( or 1/4 cup coconut cream for egg free)
  • 2 teaspoon dijon
  • 3/4 cup extra virgin olive oil
  • 3 tablespoons nutritional yeast
  • 1 teaspoon black pepper
  • 1 teaspoon fine salt
  • optional 1/2 teaspoon minced fresh rosemary

Instructions

  1. Combine the anchovy fillets, garlic and lemon juice in a mason jar.
  2. Insert the immersion blender until a paste forms.
  3. Remove the immersion blender and add in the egg, dijon, olive oil and nutritioal yeast. Add in salt and pepper and the rosemary if you’re adding it.
  4. Add the immersion blender and blend until smooth and thick.
  5. Store in the jar in the fridge up to 10 days.
  6. Add 2-4 tablespoons to your salads, use to dip your proteins!

Nutrition

  • Serving Size: 1 ounce
  • Calories: 103
  • Fat: 11
  • Carbohydrates: 1
  • Fiber: 0
  • Protein: 1

Keywords: dairy free keto dressing

 

15 Delicious Low Carb Meatballs (Whole30, Paleo, Keto)

Omega-3 Keto Porridge from Keto Essentials

Crispy Hemp Seed Crusted Chicken Strips (Paleo, Keto, Whole30)

Why Diets Don’t Work: Common Weight Loss Myths

Why Diets Don’t Work: Weight Loss Myths

Lately, I’ve been really pissed off at diet culture! Especially because I feel like it’s beginning to seep into my happy little bubble or real food. Yes, it happens. Health and wellness gurus pushing plain ol’ guilt-ridden, heavy on the moral implications, antiquated beliefs dressed up as healthy and sustainable weight loss. Listen if you ate 1300 calories in Lean Cuisine’s you would lose weight, and feel like crap. If you eat 1300 calories in keto food a day you will lose weight, probably not feel awful but the minute you try to eat a normal amount of food, you’re going to gain it all back. Severe calorie restrictions don’t work for the long haul, no matter how you dress them up.

I know diet dogma when I see it. As a life long dieter and subscriber to the self hate it imposes, I say enough!

Relevant Post >> Growing Up Fat, How It Impacts How I See The Health and Wellness Space

 

DIET CULTURE

 

Let’s debunk some common lies the diet industry likes to tell you!

 

  • Your weight determines the status of your health.

Nope. Increased fat in the body is the issue. High triglyceride levels. Visceral fat. Increased inflammation. Height and weight tables are garbage. Lots of skinny people walking around with oxidative fat and inflammation under the food. Your body weight has little impact on your health. You don’t need to shrink away to make anyone happy. Get your lab work done. Strive to build muscle, lower triglycerides. Get strong, not skinny. You can lose body fat, gain muscle and never lose a pound on the scale.

KETO MUSCLES

  • If you eat less you will lose more fat.

Oh buuudddddddyyyy…. This one is still kicking. Listen, overeating is not good. Right, we know this. Overeating, which usually occurs when you’re eating garbage foods because you’re nutritionally starved so you never feel sated. Yes, that’s a thing. However, extreme caloric deficits result in loss of muscle mass. Muscle is your friend, muscle helps you burn more calories! Yes, more muscle, the more you can eat and maintain a healthy weight. Also, under eating causes fatigue, hunger, lowers your immune system, can mess up your thyroid which may slow down your metabolism. You can’t build muscle on a caloric deficit, but if you eat enough you can at least maintain muscle while you lose body fat.

Fun fact, recent study found that folks that did lose weight with a low carb diet increased their base metabolic rate, which means they were burning up to 250 more calories a day (BMR) than those who did the old low calorie diet.

 

  • Calories in calories out are all that matters.

NO! Food quality matters. The type of food you can eat can cause inflammation and even illness. Missing out on protein will result on muscle atrophy, and remember, less muscle, less calorie burning. Good fats keep you sated longer and can help you control blood sugar. Carbohydrates from whole foods like vegetables have important micronutrients and fiber which help your body eliminate environmental toxins it absorbs. Eating the right kinds of fat like Omega 3 fatty acids and Medium Chain Triglycerides will help you burn fat better! Also fats and protein from quality meat like grass fed cows is less oxidative and contains CLA (conjugated linoleic acid). Olive oil is another great fat that is full of powerful antioxidants!

Quick Start Guide to Dairy Free Keto

  • You don’t need that much protein in your diet

Lots of studies show that when you’re restricting your caloric intake, even slightly, you need more protein. This is especially so if you are active and you want to maintain your lean muscle mass. I recommend .8 to 1.2 grams of protein per Kg of body weight. I know on keto protein gets a bad rap and it’s ridiculous. Protein is not chocolate cake and gluconeogenesis is actually a good thing! In the absence of grains and high carbs protein does not spike insulin and has showed to improve glucagon function. Glucagon is the hormone which makes ketosis possible. This video from Dr. Benjamin Bikman explains is perfectly: https://youtu.be/z3fO5aTD6JU

PROTEIN KETO

 

  • Fat makes you fat

Well, if you’re here you know that’s not true! But let me give you the quick version:  When you eat high starch foods like refined flours, grains, sugars (the white foods) your blood sugar spikes and your body pumps out tons of insulin to quickly correct this. But insulin tends to over correct and your blood sugar spikes and then dips dramatically. This signals your brain that you’re hungry because you need more sugar in your blood. Your central nervous system is also telling your body to release glucagon to mobilize all energy stores, and this up and down blood sugar – insulin roller coaster is what leads people to become insulin resistant and eventually diabetic. Eventually, your cells become resistant to insulins message. You overconsume food, and your insulin is constantly shuttling glucose to the liver and the muscles and the fat tissue for storage. Protein and Fat don’t affect blood sugar or cause an insulin spike, fat is also slowest to digest and keeps you sated longer. Having a healthy balance of fat and protein with colorful, whole food vegetables (carbs) on your plate is important.

My Healing Story: AIP and Keto and Self Love

Keto Egg Roll Poppers (Paleo, Flourless, Dairy Free)

keto egg roll

We’ve all seen, heard of or tried a keto egg roll on a bowl recipe. I mean, they’re taking over the internet. Shredded veggies, usually a blend of something cruciferous, sauteed with ground pork or turkey. Seasoned with delicious takeout flavors like sesame or soy. Yeah, it’s a great, one skillet meal.

keto egg roll

These Keto Egg Roll Poppers take all the yummy flavors of an egg roll and fry it up in a delicious, low carb finger food. A little closer to an original egg roll, but still a far cry from the carbalicious takeout staple.

>>> TRY MY KETO PUMPKIN BREAD <<<

Keep It Simple

This recipe takes simple ingredients but brings complex flavors and a super satisfying finger food that even kids will love. Yup, Jack, my 5-year-old gobbled these right up.

The dipping sauce is made with yogurt, and you can use greek yogurt if you do dairy or coconut yogurt as I did. Or if you’re not into those flavors, try it with mayo. I love a good thick mayo as a sauce base. Even peanut butter or almond butter would work. I mean, you can’t go wrong when you add coconut aminos and ginger to anything. Thrive Market makes THE BEST aminos ever.

Other Take Out Fake Outs for your Keto Life

Check out my Sheet Pan Fried Rice, my Teriyaki Meatball Bowl  or my Beef and Broccoli Bowls .

keto egg roll

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Keto Egg Roll Poppers (Paleo, Flourless, Dairy Free)

egg roll popper

Delicious and easy keto egg roll poppers! Ground pork, broccoli and Asian seasonings in a delicious fried finger food!

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: 35 poppers
  • Category: appetizer or side
  • Method: frying
  • Cuisine: take out

Ingredients

1/4 cup coconut oil (for frying)

4 cups shredded broccoli (I use leftover stalks for this)

2 pounds ground pork

4 cloves garlic, fine minced

2 tablespoons fresh minced ginger, mince so fine it’s like a paste (or 2 teaspoons ground ginger)

3 teaspoons fine salt

2 teaspoons ground mustard seeds

1 teaspoon black pepper

3 teaspoons coconut aminos

3 ounces pork panko (ground up pork rinds)

2 large eggs

For The Sauce:

1/3 cup coconut yogurt (see post for substitutions)

1 tablespoon sesame oil

1 tablespoon sesame seeds (or everything bagel seasoning)

1 teaspoon fresh ginger

1 tablespoon coconut aminos

splash of fish sauce

Instructions

Heat your broccoli slaw in a large skillet with a tight-fitting lid with 2 tablespoons water for 10 minutes over medium heat. Let it cool then strain it through a fine-mesh sieve, kitchen towel or nut milk bag, you want to remove as much water as possible. Alternatively, you may microwave the slaw for 2 minutes on high heat before straining the water out.

Heat a large skillet over medium heat with the coconut oil while you prepare the mix and the poppers.

In a large bowl combine the pork, broccoli, garlic, ginger, salt, black pepper, mustard seed, coconut aminos, pork panko and eggs.

Mix well until evenly combined. Shape 35 small balls and gently flatten. Check the oil, when a wooden spoon inserted sizzles, it’s ready to fry.

Fry 6-7 poppers in the hot coconut oil, 3 minutes per side. Don’t overcrowd the skillet. I use a 9″ cast iron skillet for this. If your skillet is larger you will need add extra oil so it’s high enough to pan fry. It should come up to half way up the poppers when 6-7 are in the oil.

Fry in batches until all the poppers are done. As you remove from the oil, place them on a paper towel lined plate.

Make the sauce: combine all of the sauce ingredients in a bowl and stir well.

Notes

You can use a MICROPLANE to get the garlic and ginger in a fine mince for this recipe, easier than using a knife!

Nutrition

  • Serving Size: 5 poppers dipped in sauce
  • Calories: 485
  • Fat: 36g
  • Carbohydrates: 7g
  • Fiber: 3g
  • Protein: 33g

Keywords: keto egg roll popper

A Nut Free Version of Famous Diet Doctor Keto Rolls

Creamy Cauliflower Noodles with Citrus Basil Sauce (Keto, Paleo, Whole30, AIP friendly)

Braised Pork Chops with Cauliflower Cream (Whole30, Paleo, Keto)

keto egg roll on a bowl

Keto Pumpkin Bread with Chocolate Swirl (nut free, dairy free)

paleo pumpkin bread

This keto pumpkin bread when you to my newsletter subscribers last week. Yup, if you’re on my newsletter you get exclusive access to recipes first. Some of those awesome recipes never make it on to the blog! But this one has such a fan base, well, I thought, let’s put it somewhere more permanent.

keto pumpkin bread

keto pumpin bread

Holidays Made Whole: A Free Holiday Guide with 5 exclusive recipes including crustless pumpkin pie! 

Ingredients for this Keto Pumpkin Bread are nothing fancy. You should have it all in your pantry. But in case you don’t you can find them on Amazon too!

>> TRY MY DELICIOUS EGG ROLL POPPERS <<

pumpkin bread

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Keto Pumpkin Bread with Chocolate Swirl (nut free, dairy free)

pumpkin bread

Easy and delicious keto pumpkin bread filled with chocolate!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 45
  • Total Time: 55 minutes
  • Yield: 8 slices
  • Category: dessert
  • Method: baking
  • Cuisine: american

Ingredients

1/2 cup coconut flour

2 tbsp tigernut flour or flaxseed meal

1 tsp baking soda

1/4 teaspoons fine salt

2 teaspoons pumpkin pie spice

1/4 cup pumpkin purée

4 large eggs, room temp

1/2 cup coconut oil or butter, melted

1/3 cup powdered or granulated sweetener (I used confectioner’s Swerve)

2 tsp vanilla extract

4oz water, hot

1/2 bar dark chocolate chopped (I used Lily’s 70% dark)

8 x 4 non-stick loaf pan
coconut oil spray 

Instructions

Pre-heat oven to 375F.

In a large bowl whisk together the flours, salt, baking soda and spice. Then mix in the pumpkin until a crumbly dough forms.

In the bowl of your stand mixer beat the eggs, until frothy (about 2 minutes on high).
Lower the speed. Add in the melted fat and the sweetener and then bring the speed back up to high for another 5 minutes.

Add the egg mix to the flour mix and stir to combine adding in the vanilla extract as you go.

Slowly add in the hot water and you stir until the dough becomes a batter.

Pour half the batter into a greased loaf pan (standard size). Then add in the chopped chocolate and spread it out. Cover with remaining batter.

Bake at 375F, in the middle rack for aprx 50 minutes or until the top is dark brown and a toothpick inserted in the center comes out clean. Baking times will vary depending on your oven.

Let it cool for 15 minutes before slicing.

Notes

3.2 net carbs per slice when using Swerve and Lily’s chocolate. 

Nutrition

  • Serving Size: 8
  • Calories: 203
  • Fat: 17.2g
  • Carbohydrates: 15.4g (- 7.4 sugar alcohols)
  • Fiber: 4.8g
  • Protein: 4.8g

Keywords: keto pumpkin bread

Is Keto Right For You?

Crispy Bratwurst with Glazed Brussel Sprouts (Keto, Paleo, Whole30)

Made Whole: more than just dairy free keto cookbook

Keto Fudge Brownies (Easy, Delicious, Dairy and Nut Free)

keto fudge brownie

Keto brownies are sort of my thing. You see the most popular recipe on my site, for over a year running… a keto brownie! My flourless avocado brownies to be exact, followed by flourless pumpkin brownies! I personally prefer the pumpkin brownies, that was until yesterday. Yesterday I made these keto fudge brownies and yup, they’re my new favorite. Hands down!

dairy free keto brownie

How Are They So Fudgey?

It’s all about the melted chocolate. Melting down chocolate chips, and then mixing it with egg, similar to my souffle-like 3 ingredient mug cake (recipe here), it creates this ganache-like, chocolate mass that is so decadent. Then you mix it in with even more chocolate (unsweetened cacao powder) and you get this thick, super chocolate batter.

dairy free keto brownie

These Are Decadent

You have been warned! These keto fudge brownies, made with stevia-sweetened chocolate (or very dark chocolate) and sweetened with Lakanto are RICH. Finished off with flake sea salt and cut into four large pieces, I actually recommend cutting 8 pieces!  Small brownie bites are equally satisfying.

keto fudge brownie

Keto Fudge Brownie Substitutions

The recipes calls for 3 large eggs. Sorry, I don’t think an egg replacer will work, but you’re welcome to try and report back to me.

Yes, you can use cocoa powder over cacao powder, although cacao powder is usually much better quality and healthier for you.

I used Lakanto, but you can use Swerve too, I prefer the confectioners kind because it doesn’t have the cooling aftertaste, if you use swerve you might want to add a little stevia too. I find that swerve or pure eryrhritol isn’t as sweet as Lakanto that also uses monk fruit.

For the paleo people, Coconut Palm Sugar or Maple Sugar will work in equal amounts. I don’t recommend stevia, because it will alter the flavor, and powdered stevia even less because that stuff is usually full of junk.

The recipe uses 3 tablespoons of coconut flour. If you want to try with almond meal you would need to use 9 tablespoons of almond meal, but I can’t make any promises.

If you want to try with something other than coconut cream (the milk fat that separates from a can of full-fat coconut milk you can try cashew cream, I have a recipe here. 

Okay! Now let’s make some delicious keto fudge brownies! 

dairy free keto brownie

These Keto Fudge Brownies are nut and dairy free and absolutely decadent! Made with a lots of chocolate and other real food ingredients, yum!

Scalllion Pork Patties with Ginger Sauce

Savory Vegetable Waffles (paleo, keto)

 

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Keto Fudge Brownies (Easy, Delicious, Dairy and Nut Free)

keto fudge brownie

Delicious, decadent, soft and fudgey keto brownies that are dairy and nut free! Brands used linked in post above!

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 25
  • Total Time: 40 minutes
  • Yield: 6
  • Category: brownies
  • Method: baking
  • Cuisine: dessert

Ingredients

1/2 cup dark chocolate baking chips or chopped up dark chocolate

1/2 cup coconut cream (unsweetened coconut milk fat from full fat canned coconut milk)

3 large eggs, room temperature

1/2 cup cacao powder

1/2 cup Lakanto granulated sweetener (see post for substitutions)

3 tablespoons packed coconut flour

1/4 teaspoons fine salt

1 teaspoon vanilla extract

coconut oil spray

4 cup glass bakeware (I use pyrex 5×5)

Flake salt to garnish, optional

Instructions

Pre-heat oven to 350F.

Heat a small sauce pot over medium-low heat.

Add in the chocolate chips and stir with a rubber spatula until they are mostly melted.

Add in the coconut cream and continue to stir over medium heat until you have a smooth chocolate sauce. Remove the pot from the heat.

Begin to mix the eggs into the ganache, one at a time,  with a fork. Make sure the first egg in full incorporated (you can’t see the yellow) before adding in the next one. Set aside.

In a large bowl mix together the cacao powder, coconut flour, salt, and sweetener.

Use a spatula to add the wet chocolate mix to the dry chocolate mix. Add in the vanilla extract and fold in until a thick dark chocolate batter forms.

Grease the glass baking dish with coconut oil spray.

Use a spatula to scrape all of the batter into the prepared baking dish. Sprinkle with flake salt.

Bake in the center rack of your oven for 25-30 minutes until the top looks dry and the edges begin to separate from the sides.  *If you are using a metal baking dish it will cook faster, so watch it!*

Remove from the oven, do not cut open yet! This is a VERY moist brownie. You need to let all the melted chocolate in it harden up! Let it cool to room temperature, in a glass dish, this will take 30-45 minutes.

Then it should come out of the baking dish whole, with ease. I use a spatula to lift it up. Place it on a cutting board and cut into 4, 6 or 8 pieces. Share, and enjoy!

Notes

See post for substitutions and brand info! 

5.6 net carbs per serving, 1/6 of the recipe. 

Nutrition

  • Serving Size: 1/6 of recipe
  • Calories: 122
  • Fat: 7.5
  • Carbohydrates: 8.9g
  • Fiber: 3g
  • Protein: 5.3g

Keywords: keto fudge brownies

 

Chewy Chocolate Chip Keto Cookies (Paleo, Dairy Free, Egg Free Option)

pile of chocolate chip cookies on a table

My Addiction… CHEWY COOKIES

These Chewy Keto Chocolate Chip Cookies are the bees knees. It took a few tries, but I tell ya, they’re the best.

THE BEST KETO COOKIES, EVER.

Chocolate chip cookies. I just love them. I will always choose them as the dessert if they are a choice. Crispy, soft, melt in your mouth or chewy. They’re just so good. But alas, once I went grain free it was difficult to find a satisfying recipe.
stack of chocolate chip cookies next to a glass of chocolate milk

I’ve Been Trying For Years

I got close with my Giant Low Carb Cookies… Have you seen that recipe? It’s really good. Really close to perfect. The look, the flavor are spot on. The texture is actually best the next day. I’m realistic, I’m honest. I know the perfect cookie is hard to come by. So when I tell you that THIS IS IT. I am not fucking around.  These gluten free, sugar free, low carb chocolate chip cookies are a favorite of anyone who makes them. 3 NET CARBS PER KETO COOKIE.

CHEWY BECAUSE OF THE ADDED GELATIN. SUPER CHOCOLATEY. Yup. The PERFECT KETO COOKIE.

For real, chewy.

Chocolately. Absolutely delicious. These are one of the most popular recipes on the blog, second to the Avocado Brownies. These are the cookies people make and then find themselves making them weekly.

Everyone, even non-paleo boyfriends and spouses… mine included… LOVE these.

MAKE THEM. SHARE THEM. LOVE THEM. TAG ME. @THECASTAWAYKITCEN

chocolate chip cookie with a bite taken

chocolate chip cookies on a table

EGG FREE? HERE’S HOW:

Mix one tablespoon of flaxseed meal with one tablespoon of water and let it sit to get thick and gelatinous about 15 minutes. Use that as your egg. The adorable Sadie from Goodies Against The Grain made them like this and they turned out beautifully! I will test this my self soon! Thank you Sadie!

 

Shop Ingredients (Amazon Affiliate Links): 

LILY’S DARK CHOCOLATE

VITAL PROTEINS GELATIN

FINE GROUND ALMOND MEAL

SWERVE SWEETENER 

TIN STAR GHEE  or COCONUT OIL

I’ve developed a NUT FREE KETO COOKIE, a version of these cookies that is

JUST AS GOOD! RECIPE IN MY NEW BOOK! Recipe shared exclusively on

Peace Love and Low Carb HERE.nut free keto cookie

 

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Chewy Keto Chocolate Chip Cookies

nut free keto cookie
  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20 minutes

Ingredients

  • 1 large egg
  • 3 tbsp melted ghee (coconut oil or softened butter)
  • 1 tsp vanilla extract
  • 1/3 cup Swerve Sweetener, Lakanto (or coconut palm sugar for paleo)
  • 2 cups fine ground almond meal or flour  (from blanched almonds)
  • 1 tbsp pastured gelatin (for chewy factor, but you may omit)
  • 1/2 tsp baking soda
  • 1/2 tsp flake salt (if using fine salt only use 1/4 tsp)
  • 1/3 cup milk (I use cashew milk, or coconut milk)
  • 1 cup chopped chocolate chunks or chips (I use Lily’s)

Instructions

  1. Preheat oven to 325F convection (or 350F bake).
  2. In a medium bowl, whisk egg until frothy.
  3. Keep whisking as you add in the oil, vanilla, and sweetener.
  4. Mix well.
  5. Add in the almond meal, baking soda, salt, and gelatin.
  6. Whisk to combine the dry ingredients.
  7. Then combine the wet and dry ingredietnts with a spatula until the dough is crumbly.
  8. Add in the milk, mix well until the dough comes together again.
  9. Once the dough is moist, chop the chocolate into small pieces and fold it in.
  10. Shape 1 inch balls with the dough, roll between your hands to make smooth, even balls and place them 2 inches apart on a sheet pan lined with parchment paper.
  11. Gently flatten the cookies with the palm of your hand or the back of a spoon.
  12. Bake 15 minutes or until the base of the cookies turns golden brown.
  13. Remove from oven, let cool for ten minutes.
  14. Enjoy!
  15. Makes about 20 cookies.

Notes

  • The gelatin is there to make them chewy once the cookies cool down. You can use peptides if you want a protein boost or you can omit them all together, the recipe is still bombdotcom.
  • Macros, per cookie: C 113, F 11.2, Carbs 3.2, P 3.7

Nutrition

  • Serving Size: 24

 

Flourless Avocado Brownies (Keto, Paleo, Dairy Free)

Breakfast Cookies (Paleo, Grain Free, Flourless)

Cardamom Spiced Chocolate Chip Cookies

 

Spiced Beef Stew without Potatoes (Low Carb, Paleo, Whole30, Nightshade Free)

spiced beef stew

A hearty beef stew is essential to the winter months. This low carb beef stew has all the goodness of simmering veggies with succulent grass-fed beef chunks and bone broth but swapping out starchy potatoes for parsnips.

Yes, parsnips aren’t the lowest carb option, but they are high in vitamin C to boost your immune system during the cold season. They are also lower in carbs and starch than potatoes, nightshade free and have a wonderful sweetness to them and compliments the warm spices of this recipe.

spiced beef stew

All together this spiced beef stew is truly a nutritional powerhouse and a healing recipe if I ever wrote one. Anti-inflammatory spices, gut healing bone broth, vitamin-packed veggies and fatty coconut milk to bring it all together!

spiced beef stew

Can I Make This Spiced Beef Stew In The Instant Pot?

Yes, to cook this in the pressure cooker you will follow all the sauteing and browning instructions as written in your pot on saute mode.

Then when it comes to simmering for an hour, you just cancel the saute function, close the lid of your pressure cooker and set it to cook on high for 20 minutes. Open the lid, stir well, add the arugula and presto.

spiced beef stew

Can I Make This Spiced Beef Stew In The Slow Cooker?

Yes, similar to the pressure cooker instructions, you will do the sauteeing and browning stove top. Transfer everything to your slow cooker. Cook on low for 6 hours.

Open the slow cooker, add the arugula and serve.

spiced beef stew

For Stove Top Instructions, see the recipe box below!

I made it in a Le Creuset Dutch Oven! Stay tuned because next week I’ll be giving away a whole Le Creuset dinnerware set and Dutch oven on my Instagram! 

Faux Bean + Ham Soup (Paleo, Keto, AIP friendly)

Pressure Cooker Indian Butter Chicken (Whole30, Paleo, Keto, AIP)

Free Bacon For Life When You Sign Up For BUTCHER BOX this Month! 

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Spiced Beef Stew without Potatoes (Low Carb, Paleo, Whole30, Nightshade Free)

spiced beef stew

A delicious and low carb spiced beef stew without potatoes!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 90 minutes
  • Total Time: 1 hour 40 minutes
  • Yield: 5 servings
  • Category: beef
  • Method: slow cook

Ingredients

3 tablespoons lard, tallow or coconut oil

1 large onion, small diced

2 parsnips, medium, 1/8 inch slices (about 1 cup sliced)

2 small carrots, 1/8 inch slices (about 1/2 cup sliced)

3 cloves garlic, minced

3 bay leaves

2 pounds grass-fed beef stew meat ( I use this one)

2 teaspoons sea salt

1 teaspoon black pepper

1 teaspoon ground turmeric

1 teaspoon ground cumin

1/2 teaspoons Chinese 5-spice (I use this one)

2 sticks cinnamon

Juice of 1 lemon or 2 tablespoons vinegar

4 cups bone broth

1/4 cup coconut cream (I use this one) or Thrive Brand

2 cups fresh arugula or baby spinach

Crushed Baruka nuts, almonds to garnish (optional)

Instructions

Heat your dutch oven over medium heat.

Add in the cooking fat followed by the onions, carrots, parsnips, garlic and bay leaves. Saute for 8-10 minutes or until tender.

Separate 1 ladle -full of sauteed veggie, and set aside.

Add in the beef, salt, ground seasonings and cinnamon sticks. Stir well and saute until the beef is browned about 5 minutes.

Add in the lemon juice or vinegar and stir to deglaze the pot, stirring to unstick all the seasonings browned at the bottom.

Add in the bone broth and bring to a simmer. In your blender combine the separated veggies, the coconut cream and 2 ladle-fulls of simmering broth from the pot. Blend until smooth. Then add this creamy mixture to the soup.

Stir well and reduce the heat to medium-low. Cover the pot and cook here, stirring occasionally for an hour.

This can really sit here, warm on low heat for as long as you need it too, Dutch ovens are like slow cookers. Even if you turn off the heat, if you keep the lid on the soup will remain warm for a long time.

When you’re ready to serve, open the lid, remove the cinnamon sticks and bay leaves;  stir in the fresh greens and dig in!

Nutrition

  • Serving Size: 1 bowl/ serving
  • Calories: 419
  • Fat: 20g
  • Carbohydrates: 11g
  • Fiber: 2g
  • Protein: 45g

Keywords: spiced beef stew

LOW CARB BEEF STEW

 

Crispy Creamy Green Bean Casserole (Keto, Paleo, Whole30)

The New Classic

At some point when you are making a number of substitutions for a dish, like this keto friendly, dairy free, green bean casserole, you just have to take some creative liberty. I wanted this dish to be delicious and reminiscent of the Thanksgiving classic, yet not a failed copy, but more of a rendition. It’s creamy, it’s crispy. It’s got all the key components. Most of all, it’s not a total pain in the butt to make. This low carb green bean casserole is the new classic.

healthy green bean casserole

low carb green bean casserole

 

 Easy Peasy

For one, you roast the green beans with bacon to make them crispy. While those are cooking in the oven, you cook the onions and make the sauce. The onions practically cook themselves. The cream of mushroom is more of a cauliflower béchamel, thick with egg yolks and plenty of flavors.
Simply assemble the casserole by combining all three components and voila! You have a delicious, creamy, totally decadent, yet paleo,  and low carb green bean casserole.

low carb green bean casserole

I hope this dish makes its way to your holiday table this season!

 

keto green bean casserole

 

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Crispy Creamy Green Bean Casserole (keto, paleo, whole30)

low carb green bean casserole, gluten and dairy free

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 45
  • Total Time: 1 hour

Ingredients

The Green Beans

  • 2 pounds green beans,fresh, trimmed
  • 5 slices sugar free bacon
  • 2 cups sliced cremini mushrooms

The Onions

  • 2 cups sliced onion, 1/4 inch thick slices
  • ¼ teaspoon salt
  • 3 tablespoons avocado oil or butter

The Sauce

  • 2 cups diced cauliflower
  • 1 cup coconut milk
  • 4 cloves garlic
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ¼ teaspoon nutmeg
  • 1 tablespoon nutritional yeast
  • 3 egg yolks

Instructions

  1. Pre-heat your oven to 400F.
  2. Combine the cauliflower, garlic cloves and coconut milk in a sauce pot, cover with a lid and heat over medium heat. Cook here until the cauliflower is fork tender.
  3. In the meantime, arrange your green beans side by side vertically in rows, in one flat layer over 2 sheet pans. Sprinkle the mushrooms all over. Cut the bacon into small pieces and distribute it evenly over all of the veggies. Sprinkle with a pinch of salt. Roast for 20 minutes, middle and bottom rack. Rotate the pans after 10 minutes.
  4. In the meantime heat a large skillet over medium heat. Add in the oil or butter then the onions. Sprinkle in the salt. Use tongs or forks to gently toss. Then cover with a tight fitting lid. Stir every 5 minutes until green beans are ready. They will begin to get tender, then translucent, then browned and finally soft and sweet with some toasty bits!
  5. By now the cauliflower should be soft. Carefully transfer all the contents of the sauce pot to a blender. Add in the seasoning and the nutritional yeast. Blend on high until smooth, add in a little bit of water or broth if needed. Then add in the egg yolk one at a time until fully combined
  6. When the green beans are ready remove them from the oven. They will be browned and crunchy, try not to eat them all.
  7. Arrange them in a casserole dish, I like to arrange them in little bunches with the greens beans (with the mushrooms and bacon pieces) all facing the same way, makes it easier to serve. Pick a few pieces of bacon out and set them aside.
  8. Pour the cream sauce all over the green beans and use a spatula to spread it out. Then top with the caramelized onions and those bacon pieces you set aside.
  9. Pop the casserole in the oven and bake for 20 minutes.
  10. Remove from the oven, and serve!

Keywords: low carb green bean casserole

 

 

Keto Oven Fried Chicken (Paleo, Gluten Free, Whole30)

Paleo Panna Cotta with Caramel Sauce and Roasted Cherries

Basil Chicken Meatballs with Caramelized Lemon & Grapes

Lemon Thyme Custard (Dairy Free, Paleo, Gluten Free)