Paneer & Veggies in Peanut Sauce

Paneer is a fresh, non-aged cheese that is a staple in South Asian cuisine. Because it's non-melting, paneer can be grilled, fried, or cooked on skewers without changing its shape, similar to tofu. It's commonly made from cow or buffalo milk that has been curdled with an acid like lemon juice or vinegar. Paneer is also known as Indian cottage cheese and has a mild flavor and firm texture. Paneer is low-carb and a good source of protein for vegetarians. 

Paneer is a key ingredient in many dishes, including:

• Curries: Paneer is often added to curries like palak paneer (spinach curry) and paneer makhani (tomato-based curry). 
• Flatbreads: Paneer is a popular filling for flatbreads like paratha and puri. 
Pakoras and kebabs: Paneer is often cut into cubes and fried and used in pakoras and kebabs. 

Ingredients 

Peanut Sauce

• 6 Tablespoons soy sauce
• 1/4 cup rice vinegar
• 1/4 cup honey
• 2 Tablespoons sriracha or any hot sauce
• 1/2 cup peanut butter

Paneer & Veggies

• 2 tablespoon toasted sesame oil
• 2 tablespoon avocado oil or use oil of choice
• 2-inch ginger root, peeled and chopped
• 8 large garlic cloves chopped
• 6 stalks green onions chopped + more greens for garnish
• 500 grams paneer cubed, pan-fried, and salted (1.5 cups) 
• 3 cups water 
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• 4 medium carrots cut into thick matchsticks 2-inch length
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• 2 celery stalks, washed and sliced
• 3 cups cauliflower florets, cut to bite size pieces
• 3 cup broccoli florets, cut medium to small size florets
• 2 teaspoon cornstarch mixed with 1 tablespoon water

Stove-top Instructions

• Whisk ingredients for the peanut sauce in a bowl and set aside. 
• Heat a heavy bottom pan on medium heat. Once hot, add the oils and then add the garlic, ginger and green onion. 
• Stir sauce for 2 minutes and then stir in the celery, carrots, cauliflower, and broccoli along with water. Cover and let the veggies look until soften, around 7 to 8 minutes. 
• Remove lid and stir in the paneer and sauce. 
• Stir in the cornstarch slurry and simmer for 2 minutes until the sauce thickens.
• Enjoy as a soup or Serve hot on top of Rice

Gluten-Free Sugar-Free Apple Muffins (Low Carb)

 

Gluten Free Apple Muffins

Prep:10minutes mins

Cook:25minutes mins

Total:35minutes mins

Servings: 24 muffins

GFGluten FreeDFDairy FreeVMeatlessLFLow Fat

Gluten Free Apple Muffins are packed with the flavors of fall! Full of shredded apple and cinnamon, they're a delicious snack or breakfast.

Equipment

• Two 12 Cup Muffin Tin

Ingredients 

• 1 cup coconut oil
• 1 cup honey, or 1 cup monk fruit sweetener (sugar substitute)
• ½ cup unsweetened applesauce
• 4 eggs
• 1 Tbsp vanilla

• 3 cups of a gluten free baking flour ( I use Dr William Davis's Wheat Belly All-purpose nut flour recipe)
• 2 Tbsp cinnamon
• 1-2 teaspoons ginger
• 1/2 tsp nutmeg

• 1/2 teaspoon baking soda
• 1-1/2 teaspoon baking powder
• ½ teaspoon salt
• 2 cup shredded apples , from peeled apples

Directions 

• Preheat oven to 350 degrees then line a 12-cup muffin tin with liners and set aside.
• Add oil, honey, sweetener, and applesauce to the bowl of a stand mixer, or a large mixing bowl if using a hand mixer, then beat until pale and smooth, 1 minute. Add eggs then mix until just combined. Add vanilla then mix until just combined.
• In a separate bowl, whisk together flour, cinnamon, baking soda, baking powder, and salt then add to the wet ingredient in two batches, mixing until just combined before adding the second batch. Add apples then fold into the batter with a spatula.
• Scoop 1/4 cup batter into each muffin tin liner then bake for 24-26 minutes or until a toothpick inserted into the center of a muffin comes out clean. Let cool in muffin tin for 10 minutes before transferring muffins to a cooling rack to cool completely. Store in an airtight container in the fridge or on the counter for 3-4 days.

Notes

• For the kids, I like Brown rice Chia Oat Flour for this recipe. It is less expensive than Dr Davis's All-Purpose Nut/Seed Flour and has a much higher carb count

Nutrition

Serving: 1muffin, Calories: 208kcal, Carbohydrates: 29g, Protein: 3g, Fat: 10g, Saturated Fat: 2g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 2g, Trans Fat: 0.1g, Cholesterol: 27mg, Sodium: 135mg, Potassium: 41mg, Fiber: 2g, Sugar: 18g, Vitamin A: 48IU, Vitamin C: 1mg, Calcium: 31mg, Iron: 2mg

Party Broccoli Salad

 

This broccoli salad is delicious. Chop the ingredients very small, then let the salad sit overnight for max flavor 

original recipe from:https://www.thekitchenmagpie.com/classic-bacon-broccoli-salad-recipe/#wprm-recipe-container-54987

Servings: 6

Calories: 783

original Author: Karlynn Johnston

Ingredients

 

Broccoli Salad

• 8 cups broccoli florets, chopped very small
• 1/2 cup white onion, finely diced
• 1/4 cup raisins or craisins
• 1/3 cup salted sunflower seeds, hulled
• 1/2 pound bacon, cooked and then crumbled into small pieces (optional)

Sweet Mayonnaise Dressing

• 1 cup mayonnaise
• 1/4 cup sugar equivalent of monk fruit erythritol
• 2 tablespoons white vinegar

Instructions

 

• Place all of the salad ingredients into a medium sized bowl.
• Prepare the dressing by mixing the mayonnaise, sugar and vinegar together until smooth. Stir into the salad ingredients.
• Cover the bowl and let the salad chill – Mary would let it chill overnight and then bring it to the potluck and it was spectacular! 
• Serve cold.

Nutrition Information

Calories: 783kcal, 

Carbohydrates: 6g, 

Protein: 8g, Fat: 68g, 

Saturated Fat: 12g, Cholesterol: 50mg, 

Sodium: 713mg, Potassium: 595mg, 

Fiber: 4g, Addedd Sugar: 4g, 

Vitamin A: 815IU, 

Vitamin C: 110.9mg, 

Calcium: 73mg, 

Iron: 1.5mg

All calories and info are based on a third party calculator and are only an estimate. Actual nutritional info will vary with brands used, your measuring methods, portion sizes and more.

Bigos - Polish Stew

Bigos is a traditional Polish stew using pork, kielbasa, and sauerkraut — great for a cold winter's day. 

To lower net carb count, remove the potato and kidney beans

To make it vegetarian, remove the kielbasa, bacon, and pork stew meat.

Ingredients

• 1 pound kielbasa sausage, sliced into ½-inch pieces

• 2 thick slices hickory-smoked bacon

• 1 pound cubed pork stew meat

• 1 onion, diced

• 3 cloves garlic, chopped

• 4 cups green cabbage, shredded

• 2 carrots, diced

• 1 ½ cups sliced fresh mushrooms, or canned

• 1 jar 16 oz sauerkraut, rinsed and well drained

• 5 cups beef stock, or water and bouillon beef or chicken 

• 1 med potato, diced

• 1 can 15 oz diced tomatoes

• 1 can 8 oz tomato sauce

• 1 can 15 oz shoestring beets, undrained

• 1 can 15 oz light red kidney beans or chick peas, rinsed and drained

• 1 bay leaf

• 1 tablespoon sweet paprika

• 1 teaspoon dried basil

• 1 teaspoon dried marjoram

• ¼ teaspoon salt

• ⅛ teaspoon ground black pepper

• ⅛ teaspoon caraway seed, crushed

• 1 dash Worcestershire sauce

Directions

1. Heat a large pot over medium heat. Add kielbasa and bacon; cook and stir until bacon has rendered its fat and sausage is lightly browned. Add cabbage, carrots, onion, mushrooms, and garlic. Reduce heat to medium; cook and stir until carrots are soft, about 10 minutes. Do not let the vegetables brown. Add sauerkraut. 

2. Mix in beef stock, potato, diced tomatoes, tomato sauce, beets, and beans.  

3. Season with bay leaf, paprika, basil, marjoram, salt, pepper, caraway seed, and Worcestershire sauce. Simmer until potato is desired tenderness. Serve hot

Bacon Sauteed Asparagus Recipe

 

This asparagus recipe will have even your kids begging for more. I generally poach or steam my asparagus, but this week I had a glut of bacon and Parmesan that needed using. Bacon and asparagus go very well together, as it does with Parmesan, and what was already a delicious vegetable is taken to new heights with a little salty pork and cheese.

Ingredients

• 1 pound fresh asparagus
• 4 slices of bacon chopped into small bits, or omit bacon slices use bacon grease
• Coarse sea salt or pink salt 
• 1/4 pound grated Parmesan cheese

Instructions

• Gently wash asparagus and cut off the hard part at the end – you’ll find it easily if you bend the stalk end to end and see where it’s less flexible.
• In a sauté pan large enough to accommodate the entire length of the asparagus, fry up the bacon bits over medium high heat until they release the bulk of their fat, about 5 minutes. Remove the crispy bacon from the pan and set aside. Add in asparagus and toss gently with bacon fat for the first 1 minute, then let sit for a minute at a time to gently brown the greenery on top of the bacon. Cook for about 6 minutes total. Asparagus should be crispy, not wimpy or soggy at all, and a nice shade of deep green.
• Remove to plate, sprinkle gently with Parmesan cheese and cooked bacon. Serve immediately. It’s best while hot!

Nutrition

Calories: 180kcal | Carbohydrates: 4g | Protein: 15g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 28mg | Sodium: 630mg | Potassium: 225mg | Fiber: 1g | Vitamin A: 550IU | Vitamin C: 14mg | Calcium: 400mg | Iron: 0.9mg

This content was originally posted on FearlessFresh.com.rvings

Calories: 180kcal

Author: Stephanie Stiavetti

Overnight No-Grain Granola

2 Tbsp Almond slices, raw

2 Tbsp Pumpkin seeds, organic raw

2 Tbsp Pecan halves, raw

Small amount of Sweetener - Honey, raisins, Monk fruit erythritol, etc

Cinnamon

Half-&-Half or yogurt

In a glass wide-mouth pint jar, Soak the nuts and seeds in water overnight, or at least 7 hours. This is to break down the phytates, or phytic acid, on the skins of the nuts and seeds. Pour off the water in the morning.

To Go: Add sweetener, cinnamon, and the Half-&-Half or yogurt.

To Stay: Place in a bowl with sweetener, cinnamon, and the Half-&-Half or yogurt. Enjoy

Nuts are a superfood and have a high Nutrient density Score. They contain abundant healthy fat and are a great source of Omega 3s.  They are also high in fiber.  However, some nuts and seeds are high in phytic acid. Phytic acid may impair the absorption of Iron, Zinc, Calcium, and other minerals in those who eat a plant-based diet. Soak the nuts and seeds overnight to neutralize the phytic acid.

Grains are a high-carb food, which lowers their Nutrient Density Score. Many grains are GMO and contain large amounts of lectins and phytates. If they are not organic they also contain high amounts of glyphosate, a well-known carcinogen. 

Low Carb Parmesan Crusted Tilapia

 Original recipe by Sabra https://www.thismomsmenu.com/parmesan-tilapia/

Equipment

• Sheet Pan
• Baking Rack (optional)

Ingredients

 

• 4 lb Tilapia Filets approximately 4 filets
• 4 Tbsp Lemon Juice, or juice of 1 lemon
• 1 ½ cup Kraft Grated Parmesan Cheese or equivalent
• ½ cup Fresh Parmesan Cheese shredded
• 2 tsp Garlic Powder
• 2 tsp Cajun Seasoning
• Salt and Pepper to taste (see note about salt)
• Avocado or Olive Oil Spray optional
• Lemon Wedges and Parsley optional, for serving

Instructions

 

• Preheat the oven to 425° F and grease a baking rack on a sheet pan, or grease a sheet pan if not using the baking rack.
• Gently press the tilapia filets between two layers of paper towels to remove excess liquid. Season the filets with salt and pepper. Then transfer to filets to the prepared baking sheet.
• In a medium bowl, combine the kraft parmesan cheese, fresh parmesan cheese, garlic powder, and cajun seasoning.
• Squeeze the Lemon juice over the tilapia filets.
• Evenly top the tilapia with the parmesan cheese mixture. Gently press the mixture onto the fish using your hand or the back of a spoon.
• Spritz the tops of tilapia with the oil spray. Bake the tilapia in the preheated oven for 15 minutes or until it flakes easily with a fork and is no longer transparent.
• Serve sprinkled with additional parmesan cheese, lemon wedge, and fresh chopped parsley if desired.

Keto Chicken Broccoli Alfredo

By Kasey Trenum

Ingredients

• 3 tbsp butter, divided
• 2.5 lbs boneless skinless chicken breast, sliced
• 1/2 tsp salt
• 1/4 tsp pepper
• 2 tbsp chicken broth
• 12 oz steam bag of frozen broccoli
• 3 garlic cloves, minced
• 1 oz cream cheese, softened
• 1 cup heavy whipping cream
• 1/2 tsp Italian seasoning
• 2/3 cup parmesan cheese, grated
• 1/4 cup pepper jack cheese, grated
• 3/4 cup mozzarella cheese, grated
• 1/4 tsp basil 

Instructions

• Melt 1 tbsp butter in a 10.25 oven-safe skillet. (I use a cast-iron skillet)
• Season sliced chicken with salt & pepper before placing the chicken in the skillet. Sear on both sides.
• Cover the skillet with a lid and simmer on low until the chicken is no longer pink.
• 
  
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• 
  
• 
  
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• • Remove chicken from the skillet and set aside.
  • Deglaze the pan by pouring 2 tbsp chicken broth into the hot skillet then scraping the bits off the bottom with a wooden spoon. Leave the bits in the pan as they are extra flavorful.
  • Pop the broccoli in the microwave and follow package directions to steam. Or, if you prefer, you can steam in boiling water on the stove.

  • While the broccoli is cooking, add 2 tbsp butter to the skillet along with the minced garlic. Saute for 2 minutes or until fragrant.
  • Add softened cream cheese, heavy whipping cream, and Italian seasoning to the minced garlic, then stir continuously with a whisk on medium heat until the ingredients are thoroughly combined.

  • Reduce to medium/low heat and allow the sauce to simmer gently boiling until the heavy whipping cream has reduced and thickened. Keep whisking so that it doesn't stick to the bottom of the pan. It will take a few minutes for the sauce to reduce and thicken.
  • Once it has thickened, add the parmesan and pepper jack cheese, then continue to stir until the cheeses melt and the sauce is smooth.
  • Drain steamed broccoli.
  • Add the chicken and broccoli to keto alfredo sauce and stir until thoroughly combined.
  • Sprinkle mozzarella cheese on the low-carb chicken alfredo broccoli mixture, then sprinkle basil on top.
  • Pop the skillet in the oven on the top rack under the broiler for 1-2 minutes or until the mozzarella cheese begins to bubble. While you could leave it on the stove to melt, I found that baking the cheese from the top in the oven produced the best results for this dish.

  Notes:

  • Make sure to drain the broccoli after steaming. Any retained moisture can thin the alfredo sauce. 
  • If the sauce gets too thick, simply add a bit more heavy whipping cream.
  • If the sauce is too thin, continue boiling on low heat with the lid off, and it will reduce. Make sure to whisk continuously. 

  Nutrition

  Calories: 549kcal | 
• Carbohydrates: 7g | 
• Protein: 52g | 
• Fat: 35g | Fiber: 2g

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 non-nutritive pasta (glutens and gliadins) with highly nutrient-dense veggies (delicious veggies!) Three options

1. GREEN BEAN option: the family favorite

Replace the pasta lasagna noodles with frozen steamed Green beans

It's delicious!

2. BROCCOLI and CAULIFLOWER option:

Replace the pasta 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 45-60 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 ground turkey or beef, optional

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       

3 cups mozzarella cheese

½ cup grated parmesan cheese  

2 tsp Italian seasoning

1/8 teaspoon black pepper

3 cups additional shredded mozzarella cheese

DIRECTIONS:

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

RED SAUCE: In a skillet, saute the diced onion ( and ground turkey, optional) with olive oil. In a separate 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. 3 cups additional 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