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:

 

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)

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 Sheet Pan Cauliflower Fried Rice (Paleo, Keto, Whole30)

crispy fried rice

Crispy Sheet Pan Cauliflower Fried Rice is your new favorite side dish, or you know, entire meal. Easily beefed up for a full-on takeout fakeout meal!

easy fried rice

You know my love for sheet pan meals runs deep and I also love fried rice. Not that the one skillet meal isn’t easy enough, but getting cauliflower rice to crisp stovetop is hard, impossible, takes too long. So here I’ve created an equally easy cauliflower fried rice recipe that is addicting AF.

This cauliflower fried rice uses hemp hearts, extra sesame seeds, coconut aminos and loads of flavor for a super satisfying, nutrient-packed, comfort food side dish that comes together in less than 30 minutes. Add some shredded chicken or left-over ground pork for a full meal!

 

sheet pan fried rice

Crispy Sheet Pan Cauliflower Fried Rice

It’s really the only way to eat it, and this cooking method, along with the seed to cauliflower rice rations ensures a wonderful texture and also lots of satisfying fiber, fats, and protein!

Crispy Sheet Pan Cauliflower Fried Rice is easy to make, and versatile. You can add more diced veggies, add more eggs, and if you can’t to hemp, skip them all together and double the amount of cauliflower rice.

whole30 fried rice

keto fried rice

Ingredients

Hemp hearts, which are shelled hemp seeds are truly a superfood with all essential aminos acids, protein, omega 6 and omega 3 fats too! I use THIS BRAND.

I have been using coconut aminos as a soy-free alternative in my cooking for a long time. Coconut aminos are made from coconut flower nectar! A condiment rich in potassium and other micronutrients, it’s important to source a good coconut amino that isn’t just coconut tree sap watered down. In the recent months, I realized Coconut Secret Coconut Aminos was watery and very sweet. So I switched to THRIVE MARKET Coconut Aminos, and wow! It’s thicker, saltier and so so delicious! You can try Thrive Market for FREE for ONE MONTH, SIGN UP HERE <<

soy free fried rice

keto fried rice

Crispy Chicken Thigh and Vegetable Sheet Pan Dinner (Keto, Paleo)

London Broil with Toasted Coconut Brussel Sprouts | Sheet Pan Meal

Roasted Chicken and Vegetable Sheet Pan Dinner (Whole30, Keto, Paleo)

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Crispy Sheet Pan Cauliflower Fried Rice (Paleo, Keto, Whole30)

soy free fried rice

Delicious, flavorful and easy! This Crispy Cauliflower Fried rice is made easy as a sheet pan recipe!

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 25
  • Total Time: 40 minutes
  • Yield: 4
  • Category: side dish
  • Method: sheet pan
  • Cuisine: asian

Ingredients

1 ½ cup frozen riced cauliflower

1 ½ cup hemp seeds

1 shallot or small onion, minced

1 medium carrot, small dice

4-5 broccoli florets or stems, small diced

1 teaspoon fine salt

½ teaspoon ground ginger

½ teaspoons black pepper

¼ cup sesame seeds

3 tablespoons bacon fat, lard or other fat

3 tablespoon coconut aminos, divided

1 tablespoon sesame oil

2 eggs, scrambled (yes, cooked)

2 green onion, sliced thin

Instructions

Pre-heat oven to 400F.

On a large sheet pan with a rim, toss together the cauliflower rice, hemp hearts, diced onion, carrots, broccoli, salt, ginger, pepper and sesame seeds.

Drizzle the fat over everything and toss again to combine then spread the mixture out evenly over the entire sheet pan in one, thin, even layer.

Drizzle 2 tablespoons coconut aminos over everything.

Roast at 400F for 25 minutes or until parts of the rice are browned and toasty (yes, practically burnt, but so good).

Remove from the oven, and use a thin spatula to scrape up and mix all of the toasty rice together, add in the remaining coconut aminos, the sesame oil and the scrambled eggs, lifting and folding in all the ingredients!

Sprinkle with green onion and dig in!

Notes

*you can use fresh instead of frozen cauliflower rice. Same cook time.*

*you may omit the hemp seeds and double the cauliflower rice*

Nutrition

  • Serving Size: 1/4 recipe
  • Calories: 582
  • Fat: 47.3
  • Carbohydrates: 11.5g
  • Fiber: 6.2
  • Protein: 26.4

Keywords: crispy cauliflower fried rice

 

Cold Brew Protein Chia Seed Pudding (Paleo, Keto, Vegan friendly)

keto chia seed pudding

Chia seed pudding is such an easy peasy, treat like food! It’s definitely under the real food category though. Chia seeds are definitely a super food and this recipe adds in hemp hearts for added protein, and then cold brew and coconut butter for a fat, protein and fiber packed no-cook meal that will keep you satisfied for hours.

cold brew chia seed pudding keto chia seed pudding

This meal in a jar is dairy free keto and delicious. If you omit the collagen, it’s even vegan! Whoa. I know. Who am I?

chia seed pudding

What’s so Super about these Super Foods?

Chia seeds are a great source of calcium and potassium and are pretty much all fiber with some protein and fats.

Hemp hearts are a great source of omega fats and the only plant-based source of protein with all amino acids and are over 25% protein! Also low in carbs, that are entirely fiber too these are the perfect addition to your low carb chia seed pudding.

I also use coconut butter and coconut milk to add natural sweetness and more healthy fats, you want a good ratio of fats to protein to fiber, this will keep you in ketosis and keep you full!

The cold brew, I like using THIS ONE, gives a nice energy boost, I love having this in the morning after my workout, but you can also use chai tea, matcha or just plain water if you don’t do caffeine.

The Ceylon cinnamon is great for blood sugar control and adds delicious flavor. Unrefined salt for trace minerals. Vanilla extract for flavor. Stevia leaf extract is optional for additional sweetness.

protein chia pudding

Dairy Free Keto Cold Brew Protein Chia Seed Pudding! Enjoy!

 

Quick Start Guide to Dairy Free Keto

Keto Hamburger Soup (Dairy Free, Paleo, Whole30, Nightshade Free)

Sunshine Fat Bombs (Dairy Free, Nut Free, Keto)

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Cold Brew Protein Chia Seed Pudding (Paleo, Keto, Vegan friendly)

keto chia seed pudding

A dairy free, keto, chia seed pudding packed with protein and healthy fats! Dairy Free!  All brands used linked above in post text!

  • Author: Cristina Curp
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 3 servings
  • Category: no cook

Ingredients

2/3 (scant) cup chia seeds (or 9 tablespoons)

2/3 cup hemp hearts

1 cup full fat, unsweetened coconut milk

2 cups cold brew

2 teaspoons vanilla extract

30 drops liquid stevia (optional)

1/2 teaspoon Himalayan salt

1 teaspoon ceylon cinnamon

2 tablespoons collagen peptides (optional)

1/4 cup coconut butter (optional)

Instructions

In a large bowl whisk together the chia seeds and hemp hearts.

Add in the coconut milk, cold brew, vanilla, stevia, salt, collagen and cinnamon, whisk continuously for 1 minute. Set aside.

In a small skillet melt the coconut butter over medium heat until it smells toasty and a few parts are lightly browned.

Begin whisking the chia seed pudding again and add in the toasted coconut butter as you whisk. Whisk for one minute, then quickly distribute the pudding between 3 jars.

Close with lids and let them set in the fridge at least 4 hours before enjoying!

Nutrition

  • Serving Size: 1/3 of recipe
  • Calories: 450
  • Fat: 26g
  • Carbohydrates: 28g
  • Fiber: 20g
  • Protein: 24g

Keywords: dairy free protein chia seed pudding

16 Dairy Free Keto Sheet Pan Meals

Sheet Pan Meals are my favorite way to get a lot of food going with minimal effort! Oven cooking is hands off and perfect for fall and winter months. These Dairy Free Keto Sheet Pan meals have it all! Protein, veggies, colors, flavors! They are paleo and Whole30 compliant! The perfect recipe round up for your whole food lifestyle!

Enjoy these 16 Dairy Free Keto Sheet Pan Meals! 

Sheet Pan Veggie + Bacon Omelette -The Castaway Kitchen

Chicken Chorizo Sheet Pan Dinner- Eat Drink Paleo 

Salmon and Asparagus- I Breathe I’m Hungry 

Teriyaki Chicken Bake- The Real Food RD’s 

Cashew Chicken Sheet Pan Dinner- Food Faith Fitness 

One Pan Sausage and Veggies- Whole Kitchen Sink 

Sheet Pan Meal Prep- The Castaway Kitchen 

Sheet Pan Taco Bowl (AIP-Keto)- The Castaway Kitchen 

Chicken and Pepper Sheet Pan Dinner- Peace Love and Low Carb 

Cod and Asparagus- Pretend It’s A Donut 

Ranch and Veggie Pork Loin- Pretend it’s a Donut 

keto sheet pan mealLondon Broil with Coconut Bacon Brussels- The Castaway Kitchen

Hasselback Sausages and Turmeric Veggies- The Castaway Kitchen 

Tandoori Chicken and Cauliflower- Tasty Yummies 

One Pan Mustard Salmon and Veggies- Tasty Yummies 

Superfood Baked Salmon- The Cotter Crunch 

Salmon and Garlic Broccoli- The Natural Nurturer 

Sheet Pan Chili Lime Shrimp- The Laughing Spatula

Sheet Pan Turkey Burgers and Crispy Veggies- The Castaway Kitchen 

Quick Start Guide to Dairy Free Keto

 

The Perfect Steak Salad (Paleo, Keto, AIP, Whole30)

steak salad

Perfect Steak Salad in partnership with MEATER.

 

I cook quite a bit of meat in my home. Quality animal proteins are an important part of my nutritious diet. As a former restaurant chef, I have quite a bit if kitchen prowess to know how to cook just about any cut of meat. But let me tell you, any good chef knows that using a thermometer is key. Especially when cooking larger cuts of meat, or cheaper cuts that get tough when overcooked.

medium rare meat

 

A question I get constantly as a food blogger is how to cook steaks, roasts etc. The truth is that cook times will vary greatly depending on the method, the size of the cut and the equipment being used. Unless you have a thermometer, you need to have a strong intuition about what you’re doing.

 

Learn More about MEATER Here.

 

MEATER takes the guesswork out. I’ve used, broken and thrown out more kitchen thermometers than I would like to admit. Inaccurate readings faded digital numbers and more. What I love about MEATER is that not only does it tell you how long to cook your meat, but also how long to let it rest. You can enter your own internal temp or use their intuitive software to decide how long to cook.

steak salad

It’s like having an expert right there with you as you cook your steak! No more are the days of burnt meat, tough roasts or dry chicken. I find myself using MEATER all the time. I love that I can walk away from my kitchen and the app will let me know when it’s time to remove my food from heat. It gives me flexibility and insight and it’s fun to use. Jack loves watching the rings change colors.

To purchase your MEATER, visit their site at https://meater.com/

steak salad

This Steak Salad Though

 

It’s what dreams are made of. Peppery arugula, crispy and sweet delicata squash rings. Perfectly cooked, fatty ribeye and a creamy tangy “honey” mustard that really ties it all together beautifully.

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The Perfect Steak Salad (Paleo, Keto, AIP, Whole30)

steak salad

Cook the perfect steak and serve it over this seasonal salad!

  • Author: Cristina
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 2

Ingredients

Fine salt

2 6oz ribeye steaks

1 tablespoon cooking fat

2 sprigs rosemary

4 cups fresh arugula

4 slices delicate squash, seeded

1 green onion, sliced

For the Dressing:

¼ cup Dijon mustard (for AIP use horseradish)

2 tablespoons avocado oil

2 tablespoons lemon juice

2 tablespoons coconut aminos

2 tablespoons mayonnaise (for AIP sub coconut cream)

½ teaspoon oregano

Instructions

Heat a large cast iron skillet over medium heat while you prepare the steaks.

Salt the steaks liberally all over. About 1 teaspoon between both steaks.

Insert rosemary into one of your steaks, in the thickest part.

Place the steaks on the hot cast iron.

Check the MEATER App for cooking time, flipping halfway through, or when halfway to desired done temperature, 135F for medium rare.  Use tongs to flip the steaks.

Once you have flipped them put a rosemary sprig on each steak until it is done cooking.

Remove the steak from heat and let it rest. Leave the skillet on the heat.

Add the squash rings to the hot skillet and cook 3 minutes a side until browned and the squash is tender.

Cut the steaks into ¼ inch slices.

On two large plates distribute the arugula salad.

Add the steak and the rings.

Sprinkle with salt and add the green onion.

Stir all the dressing ingredients together and drizzle over everything.

Enjoy!

Keywords: perfect steak salad

https://thecastawaykitchen.com/2016/08/kona-crusted-steak-sage-fried-eggs-on-the-grill/

Island Braised Short Ribs

Cacao Butter Romesco Sauce with Crispy Chicken Thighs

nightshade free sauce

Roma-what?

Romesco sauce is a delicious sauce, usually brick read in color, made of red peppers and nuts from Catalonia!  I’ve re-created here, nightshade free and totally delicious. My first encounter with romanesco was on the gourmet food truck I worked on in San Diego, Harvest Kitchen.

romanesco

Marguerite Griftka, the veteran chef who was to replace me as I was about to have a baby created the most epic tacos with this delicious sauce.  This rich sauce is perfect on fish, but I think it doubles as a BBQ sauce pretty darn well.

Romesco has a tangy, yet warm flavor. It’s a little toasty and totally delicious. This cacao butter and cashew version, made using fried red onions vs red peppers it finger licking good too!

pepper free romanesco

Cacao Butter

Other than being the perfect alternative to my avocado, coconut and dairy afflicted friends. This monounsaturated fat is packed with antioxidants. It also thickens when cooled and lends itself to making this sauce rich and creamy!

Other uses for cacao butter are  Rocket Fuel Lattes and Homemade Chocolate. 

Nightshade Free Tamarind BBQ Sauce

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Cacao Butter Romesco Sauce with Crispy Chicken Thighs

nightshade free sauce

This fun twist on Romesco sauce is somewhere between the traditional earthy and smoky sauce and BBQ sauce. A mix of fried red onions, toasted cashews and warm spices. Get all the antioxidant goodness of cacao in this deliciously savory recipe!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 40
  • Total Time: 50 minutes
  • Yield: 6 servings

Ingredients

The Sauce:

½ cup melted Navitas Cacao Butter
½ red onion, sliced
¼ cup raw cashews
½ teaspoon garam masala
½ teaspoon toasted ground cumin
½ teaspoon fine salt
¼ cup coconut aminos
1 tablespoons apple cider vinegar
1 tablespoon date syrup (or preferred sweetener- optional)

The Chicken:

2 pound boneless skinless chicken thighs

3 tablespoons bacon fat

2 teaspoons salt

1 teaspoons black pepper

Instructions

Heat a small sauce pot over medium heat with the cacao butter.
Once hot, add in the onion and cashews. Fry, stirring occasionally for 5 minutes, or until the onions and cashews are golden and toasty.
Pour everything into a blender, add in the seasonings, aminos, vinegar and sweetener if you’re using it. Blend until smooth.

To make the chicken:

Pre-heat oven to 425F.

Toss the chicken thighs, bacon fat, salt and pepper together then lay the thighs flat on a sheet pan, so none of them over lap or touch.

Roast for 30 minutes, then flip over and roast another 10. Use a spatula to scrape them up off the sheet pan.

Serve over greens, drizzle the sauce all over them!

Notes

Substitutions: Almonds or hemp hearts may be used instead of cashews and in equal amounts.

If you can eat nightshades, try using smoked paprika instead of the garam masala!

Keywords: nightshade free, bbq sauce, romanesco

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Carne Asada Meatballs with Arroz Amarillo (Paleo, Keto, Whole30)

keto bowl

Carne Asada is a Mexican preparation of steak, usually flank steak or falda. Marinated in citrus, herbs, cumin, often jalapeño too. Then broiled or grilled. It’s delicious and flavorful. So why did I make Carne Asada MEATBALLS?

Welp, the fact is… I’m not a huge fan of leftover steak. I like my meat rare or medium rare, so re-heating makes it too tough. But I LOVE leftover meatballs.

keto meatballs and rice whole30 meatball bowl carne asada meatballs

Free Bacon For Life IF You Sign Up Before Nov 30th!

The very ground beef I used to make these Carne Asada Meatballs with Arroz Amarillo. I love my Butcher Box!

whole30 arroz amarillo

carne asada meatballs

Latin Inspired Recipes

If you didn’t know, now you know… I’m Cuban! First generation American, born to Cuban immigrants. My first language was Spanish (I’m still fluent). I have spent time in Spain, all over the Caribbean and Mexico. My step-dad is from Argentina and my step-mom from Colombia.

Needless to say, I’m well versed in Latin cooking. However, being away from my family for so long, I haven’t posted too many recipes inspired by my culture on the blog. There are quite a few in my book Made Whole though!

I promise to start posting more… starting with these Carne Asada Meatballs over Arroz Amarillo (yellow rice).

Sheet Pan Taco Bowls (Whole30, AIP, Keto, Paleo)

Need help with food intolerances? Try my AIP KETO RESET! 

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Carne Asada Meatballs with Arroz Amarillo

meatballs and cauliflower rice

All the amazing flavors of Carne Asada in easy meatballs that are perfect for batch cooking. Served over roasted yellow cauliflower rice!

  • Author: Cristina
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: 4-5 servings

Ingredients

Carne Asada Marinade:

Juice of 1  lemon

Juice of 1 lime

2 teaspoons fine salt

1 teaspoon ground black pepper

1 teaspoon ground cumin

1/4 cup minced fresh cilantro

1 teaspoon dried oregano

1/2  large onion, small diced

2 cloves garlic minced

2 tablespoons apple cider vinegar

2 tablespoons olive oil or avocado oil

2 pounds grass-fed ground beef 

2 tablespoons pastured gelatin (I use this one)

2 tablespoons psyllium husk (or flax meal)

1 tablespoons bacon fat

For Arroz Amarillo/ Yellow Rice:

6 cups frozen riced cauliflower

1 tablespoon garlic powder

1 teaspoon fine salt

1 teaspoon ground cumin

1 teaspoon ground turmeric

3 tablespoons bacon fat

Extra Fresh cilantro, for garnish

Instructions

Mix all of the marinade ingredients in a small bowl and let it sit in the fridge overnight or at least one hour.

When ready to cook, pre-heat oven to 400F.

Add the marinade to a large bowl with the meat, gelatin, and psyllium husk. Mix well. Shape 18-20 2 inch meatballs. Brush with bacon fat.

Put meatballs in the oven, center rack. Set a timer for 25 minutes.

Right after you put the meatballs in the oven, get the rice ready. 

Toss the frozen cauliflower with the rest of the yellow rice ingredients all together on a sheet pan, then spread the rice flat out all over the sheet pan. Pop the rice in the oven too, top rack.

When your timer goes off, remove the meatballs from the oven. Set the oven to broil the rice for 5 minutes. Then remove that from the oven.

Serve 3-4 meatballs over the rice. Spoon the pan sauce over everything (yum) and sprinkle with fresh cilantro!

Notes

If you don’t to psyllium husk or flax you can use 1 tablespoon of coconut flour or 1/4 cup almond meal instead.

Nutrition

  • Serving Size: for 4 meatballs
  • Calories: 426
  • Fat: 26
  • Carbohydrates: 7
  • Fiber: 4
  • Protein: 36

meatballs and cauliflower rice

 

Chicken Satay + Grilled Zucchini (Whole30, Paleo, Keto, Nut Free)