Cheese Chowder

From the Better Homes and Gardens 

Cookbook  page 504

Carrot 

celery

Onion

Cream soup base

Add Cheddar cheese

Minestrone- No beans

Make your favorite minestrone soup recipe low carb by replacing the garbanzo or kidney beans with italian sausage. 

Top with fresh grated parmesean cheese

Keto Broccoli Cheese Soup Recipe

By Lindsey Scarber

 

Prep Time: 10 minutes 

Cook Time: 1 hours 

Total Time: 1 hours  10 minutes 

 

Servings: 12 servings

 

Calories: 294 kcal

Ingredients

• 1/4 cup olive oil
• 1 large onion, chopped
• 6 cloves garlic, minced
• 4 stalks celery, diced
• 2 carrots, diced small
• 1 cup frozen spinach, or 4 cups fresh spinach chopped
• 2 lb broccoli florets
• 8 ounces cream cheese
• 8 cups chicken broth
• 1 can (14 oz) evap milk
• 1 teaspoon salt
• ½ teaspoon pepper
• 8-16 ounces shredded Cheddar cheese

Instructions

• Place olive oil, onions, garlic, and celery and carrots in a large pot. Saute. 
• Add half of the chicken broth, salt, and black pepper. Simmer
• Add cream cheese. Simmer.
• Add the other half of the chicken broth and the spinach. Simmer until the spinach is cooked. 

• Add the broccoli. Simmer til tender

• Add the cream cheese. stir until the cheese is melted. 
• Add evap milk
• Season to taste with additional salt and pepper before serving.
• Add shredded Cheddar cheese as a topping

Keto Lasagna

Replace low nutrient-dense pasta (glutens and gliadins) with high nutrient-dense veggies (delicious veggies!) Three options

1. GREEN BEAN option: the family favorite

Replace the pasta lasagna noodles with frozen Green beans steamed. 

It's delicious!

2. BROCCOLI and CAULIFLOWER option:

Replace the wheat lasagna noodles with steamed broccoli and cauliflower. Also delicious!

3. SUMMER SQUASH option:

Replace the wheat lasagna noodles with roasted Zucchini, yellow squash and onion. Yum :)

I don't recommend using brussel sprouts, the flavor of brussel sprouts is too strong for this recipe in my opinion.

Reducing carbs to 15-45 grams per day inspires heart health, a healthy gut microbiome, a stable blood glucose, and healthy HBA1C numbers. It also inspires a healthy brain that is free of depression, anxiety, dementia, and Alzheimers disease (resources: 'Wheat Belly' by Dr William Davis and 'Grain Brain' by Dr David Perlmutter) 

Dr. Davis recommends reducing carbs to 15 grams per meal, or 45 grams of carbs per day. Any count higher than this has the potential to spike blood sugar, encourage insulin and leptin resistance, and encourage Non-alcoholic fatty liver disease.  

Dr. Perlmutter labels Alzheimers disease as Type 3 diabetes. He recommends reducing HBA1C to 4.8 - 4.9 to reduce the risk of future dementia and Alzheimers disease.

Here's the recipe using green beans:

    Easy No-Boil Lasagna

TO MAKE THE RED SAUCE:

1 med onion, diced

2 TBSP olive oil

1-2 lb. frozen green beans steamed to equal 6-7 cups cooked green beans

1 (28 ounce) jar spaghetti sauce, 'Prego Traditional' is my choice

1 (15 ounce) can diced tomatoes                               

1/2  tsp garlic powder

1 tsp pink salt

   

TO MAKE THE WHITE SAUCE:                       

2 eggs, slightly beaten                                                   

16 ounces cottage cheese                                         

2 cups mozzarella cheese

½ cup grated parmesan cheese                                 

2 tsp Italian seasoning

1/8 teaspoon black pepper

OTHER INGREDIENTS:

mozzarella for topping

Olive oil for greasing pan 

PREP: Heat oven to 350. Grease a 9x13 pan with olive oil

RED SAUCE: In a skillet, saute the diced onion with olive oil. In a large pot, steam the green beans. Drain extra water.  Add to the pot with green beans, spaghetti sauce, diced tomato, garlic powder, and salt. Cover and simmer for a few minutes.

WHITE FILLING: In MED bowl, combine eggs, cottage cheese, mozzarella, parmesan, Italian seasoning and black pepper.

ASSEMBLE: 

Layer1. Pour 1/2 of the red sauce on bottom of 9x13 pan. 

Layer 2. Spread all the white filling over the red sauce. 

Layer 3. Spoon the last 1/2 of the red sauce 

Top Layer. 2-3 cups Mozzarella cheese

BAKE: Bake 350°F for 40-45 minutes, or until cheese melts.

SERVE: Let stand 10 minutes before serving.

YUM!

Roasted Asparagus with Bacon

 by Lindsey Scarber

Roasted Asparagus keps its crunch and bright green color, unlike steamed

3 strips of nitrate-free bacon, fried cooled and chopped

Grease from the 3 strips of Bacon

2 lbs Asparagus, rinsed, cut in 2 inch pieces, and patted dry

Salt to taste

PreHeat oven to 400 degrees Fahrenheit

Add chopped bacon and bacon grease to stainless steel roasting pan. 

Stir in the Asparagus. 

Bake for 20 minutes or until desired tenderness

Homemade Hummus

By Adri Burk

This recipe is made with fresh ingredients and no garbage oils such as canola, Soybean, or vegetable oils

Two 15 oz cans of garbanzo beans drained.

Three cloves of fresh garlic

1/4 cup lemon juice, fresh sqeezed

1/2 cup olive oil cold pressed

3 jalapenos roasted peeled and seeded.

1/2 tsp Salt

Blend wel then add 

1/2 cup finely chopped cilantro

mix that in by hand it

May need more salt to taste.

Serve cold with Veggie sticks:

Celery 

Carrots 🥕

Cucumbers 🥒

Sweet Potato sticks

Zucchini sticks

Broccoli 🥦

Cauliflower

Jicama 

Cherry tomatoes 🍅