Categories
Breakfast

Low-Carb Pumpkin Mug Muffin

Ingredients:

  • 2 TBSP melted butter
  • 2 TBSP heavy whipping cream
  • 3 TBSP pumpkin puree
  • 1 egg
  • 4 TBSP sugar substitute (I use 50/50 Splenda/Erythritol)
  • 2 TBSP coconut flour
  • 1/4th TSP baking powder
  • 1/4th TSP vanilla extract
  • 1/2 TSP pumpkin spice
  • 1/8 TSP nutmeg

Instructions:

Microwave 2 TBSP butter in a microwave safe mug until melted. Add heavy whipping cream, pumpkin puree, vanilla, and egg. Mix together. Add dry ingredients and stir until thoroughly combined. Microwave until a toothpick inserted in the center comes out clean or until the muffin just begins to pull away from the sides of the mug, about 2-5 minutes. (I used a 700 watt microwave. Adjust time for microwaves with a higher wattage).

Disclaimer: Nutrition is approximate. Sugar substitute not calculated.
Categories
Lunch

Cheddar Chips and Guacamole

Guacamole

Ingredients:

  • 3 avocados
  • 1/4th cup of mayonaise
  • 1/8th TSP of garlic powder
  • 1/8th TSP of onion powder 
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions:

Carefully peel avocados and remove pits. Cut in quarters. Add all ingredients to a food processor and pulse until smooth. 

Disclaimer: Nutrition is approximate.

Cheddar Chips

Ingredients:

  • 1 cup of grated cheddar cheese
  • Optional:  grated parmesan, spices, etc.

Instructions:

Line a microwave safe plate or baking dish with parchment. Sprinkle up to a cup of cheddar cheese on the plate, use less cheese for a thinner chip. Sprinkle desired spices, garlic, or parmesan over the cheese. Microwave until cheese become more flexible and less wet. The cheese will just begin to turn a dark orange, but it should not blacken! It should take about 3-5 min, depending on microwave wattage. If desired, carefully dab excess grease off of chips using a paper towel. While still slightly warm, cut cheese chips into rectangular pieces. Alternatively, wait until it cools and break them into more rustic shapes. 

Disclaimer: Nutrition is approximate.
Categories
Dinner

Keto Cauliflower Soup (Instant Pot)

Keto Cauliflower Soup (Instant Pot)

Adapted from Carla Lybarger’s “Keto Instant Pot Soup (Low Carb)” on Allrecipes.

Ingredients:

  • 2 heads of cauliflower
  • 1 onion
  • 1 bell pepper
  • 2 cloves of garlic
  • 1 TBSP olive oil
  • 1 TBSP onion powder
  • 4 cups chicken broth
  • 2 cups shredded cheddar cheese
  • 1 cup half and half
  • 6 slices precooked bacon
  • 1 TBSP spicy brown mustard
  • 8 drops hot pepper sauce
  • 1/8th teaspoon liquid smoke
  • Salt and pepper to taste
  • Optional: sour cream, green onions

Instructions:

If you are new to Instant Pot cooking, be sure to consult your manual before attempting. Using the saute function on your Instant Pot, fry chopped onions and minced garlic in olive oil until lightly browned. Add chopped cauliflower, bell pepper, chicken broth, and onion powder. Put the lid on the Instant Pot, make sure that the vent is NOT open. Select Soup Function, and set the pot for 15 minutes. The soup will actually take a little longer than 15 minutes, as it takes a little time for the pressure to build. Using the Quick Release method, let all of the steam out of the pot before opening. When it is safe, remove lid and add remaining ingredients: cheddar cheese, half and half, chopped bacon, spicy brown mustard, hot pepper sauce, liquid smoke, salt, and pepper. After selecting the Keep Warm setting, stir until cheese is fully melted. If you would like this soup to taste a little more like baked potato soup, garnish with green onions and sour cream.

Disclaimer: Nutrition is approximate.
Categories
Dessert

Easy Keto Snickerdoodles and Chocolate Cookies (Microwave)

Snickerdoodles

Ingredients:

  • 3 TBSP softened butter
  • 3 TBSP coconut flour
  • 5 TBSP sugar substitute (I use 50/50 Splenda and erythritol)
  • 1 Egg
  • 2 drops real vanilla extract 
  • 1/4th cup Erythritol (or other granular sugar substitute)
  • 1 TBSP cinnamon

Instructions:

Combine the first five ingredients using a pastry cutter or fork. Using small cookie scoop, shape into 1 1/2 inch balls. Mix 1/4th cup erythritol and cinnamon in a small bowl. Roll cookies in cinnamon/erythritol mixture and place on a parchment paper covered microwave safe plate. Flatten cookies with palm of hand or using a fork in a criss-cross pattern. Microwave until firm, about 2-5mins (in my 700watt microwave). Cookies will become more crunchy as they cool.

Disclaimer: Nutrition is approximate. I did not add the sugar substitute into my calculation of nutrition, as erythritol is a low-carb sugar substitute that does not impact blood sugar levels. I also did not add the cinnamon/sugar substitute topping, as the amount is too small to have an impact on nutritional values.

Chocolate

Ingredients:

  • 3 TBSP softened butter
  • 2 TBSP coconut flour
  • 2 TBSP cocoa powder
  • 5 TBSP sugar substitute
  • 1 egg
  • 1/4 tsp vanilla extract

Instructions:

Combine the all ingredients using a pastry cutter or fork. Using small cookie scoop, shape into 1 1/2 inch balls. Flatten cookies with palm of hand. Microwave until firm, about 2-5mins (in my 700watt microwave). Cookies will become more crunchy as they cool.

Disclaimer: Nutrition is approximate. I did not add the sugar substitute into my calculation of nutrition, as erythritol is a low-carb sugar substitute that does not impact blood sugar levels.