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

 

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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

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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

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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

 

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! 

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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)

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

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