Vanilla Cheesecake Fat Bomb

1g Carb per Serving
15 min + 30m-1hr chill time | Easy
18 servings

Ingredients
9 oz of cream cheese (softened)
1 Tbsp of vanilla
1 cup of heavy whipping cream
2 Tbsp of Keto friendly sugar

Instructions
1. In a mixer, blend at a medium to high speed, the cream cheese, vanilla, and sugar until smooth.
2. When smooth, add a 1/3 cup of the heavy whipping cream to the mixer. Make sure is well incorporated.
3. Add in the rest of the heavy whipping cream and mix at a medium speed until you have stiff peaks like whipped cream.
4.For easy sharing, scoop the cheesecake fat bomb mixture in to cupcake liners
5. Set in the fridge for 30 min to 1 hour
6. Enjoy

Tip: Feel free to change the flavor. I did a recipe where I blended a couple strawberries and added it to the mixture. It did mess with the texture, so I had the freezer the fat bombs instead of setting them in the fridge like normal. I believe a different extract flavor would work well with this recipe as a replacement for a the vanilla extract, if you want to try something different.

Broccoli and Chicken Cheese Casserole

4g Carbs per serving
Cook Time: 40 min Medium
8 serving

Ingredients
28 oz of canned chicken or Rotisserie chicken
1 lb of broccoli, cut into florets
8 oz of cream cheese
1 1/4 of heavy cream
1 tsp of garlic powder
1/2 tsp of Salt
1/4 tsp of Pepper
1 cup of Cheddar cheese, shredded

Instructions
1. Preheat oven to 390F
2. In a pan of water, over high heat, boil the broccoli florets until al dente. Drain and add to a mixing bowl
3. In a small pot,over low heat, add the cream cheese, heavy cream , and seasonings. Whisk until the sauce is smooth.
4. Add the chicken to the mixing bowl with the broccoli and then pour the sauce on top and mix well.
5. Pout the mixture into a casserole dish and top with the shredded cheese.
6. Bake in the oven for 20-30 minutes

Tip: Try adding 1 Tbsp of Dijon mustard to the sauce mixture, or 1/4 cup of fresh basil (chopped) to the chicken and broccoli mixture. For a little extra flavor. Also, if you decide to use can chicken, season your meat to your liking before mixing it with the broccoli and cheese sauce. If you want a little extra texture and heftiness- add cauliflower rice or serve with a bed of white rice (for non-ketoers).

Note: I have seen a recipe that used 3/4 cup of heavy cream and 1/2 cup of unsweetened almond instead of just heavy cream. Both ways are delicious.

Keep Kalm and Keto On!

Keto Pizza #1

3 Carbs per serving 

Cook Time: 20 m Easy
8 Servings

Keto pizza with mozzarella cheese, pepperoni, and Italian sausage

Ingredients

Dough

2 Cups of Shredded mozzarella cheese
1 oz of cream cheese
1 cup of almond flour
1 egg
1 tsp of backing powder
1 tsp of Italian seasoning
1 tsp garlic powder

Toppings

Cheese of your choice-fresh or shredded mozzarella, feta, Parmesan

Meat- pepperoni, salami. chicken, sausage, beef

Vegetable- onion, mushrooms, peppers, spinach

Herbs- Parmesan, crush red pepper flakes

Sauce- sugar-free tomato sauce (see below for my brand used), olive oil, ranch, buffalo, Alfredo

Instructions

1. Preheat oven to 450F

2. Microwave the mozzarella and cream cheese for 45 seconds in a microwave-safe bowl

3. Add an egg, almond flour, baking powder, and seasonings to the mixture and stir until well mixed

4. Place the dough on the parchment paper and cover the dough with another piece of parchment "paper. Then roll out the dough to 1/4 inch thick. Feel free the shape dough with your hands.

5. Place pizza on the baking sheet or pizza stone and bake for 10 min.

Bottom of the dough after cooked

Pizza dough after cooked 

6. Remove the pizza from the oven and top pizza with your favorite toppings and place back in the oven for 5-8 minutes.

I used Rao's Homemade Marinara Sauce. It only contains 3 Carbs per 1/2 cup.

Tip: Feel free to have fun with the toppings. I sometimes like to cook peppers, mushrooms, and onions with oil to add to my pizza or spinach and mushrooms. I also make my own sausage on my pizza. I buy Italian sausage and roll then into bite size and then cook them in a frying pan.
Also, separate the dough into for mini pizzas so everyone can have their own personal pizza or have refrigerate the leftover cooked dough and save for a pizza later. Have fun with this pizza.

Keep Kalm and Keto On!

Brie Chips

0.6 Carbs per serving
Cook Time: 5 m Easy
2 Servings

Ingredients
1 Brie Cheese Wheel (President Brand recommended)
Season Salt

Instructions
1. Cut off the rind and slice cheese into small cubes.
2. Place a few cubes on a microwavable plate at time 1 inch a part.
3. Microwave for 1-2 min and season to taste.

Inspired by Doctor Diet' Recipes (dietdoctor.com)

Tip: Feel free to try different seasonings. Also, let the cheese get crispy for a more chip-like crunch!


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Bacon, Eggs & Avocado

2g per serving
Cook Time: 15 min Easy
1 serving

Ingredients
2 slices of bacon
1/2 Avocado
2 eggs
Salt
Pepper

Instructions
1. Slice bacon in half and cook all four pieces in a small pan until crispy.
2. Remove bacon and crack two eggs in the bacon grease in medium to high heat
3. Let the eggs fry until all of the egg whites are no longer clear. You may have to turn the heat down to keep the bottom of the egg from burning. Keep an eye on them!
4. Once the eggs are finished. Slice the avocado and season everything with salt and pepper and enjoy!

Tip: If you do not like sunny side up eggs, you can always flip the egg for a harder fry. Or you can scramble your eggs and add cheese. Try cooking your eggs different each morning to add a little variety to your breakfast. Enjoy with a cup of coffee or tea.

Keep Kalm and Keto On!

Fajita Salad

 9g  per serving

Cook Time:10 + 25 m Easy

4 servings 

Ingredients 

10 oz. Romaine lettuce 

5 oz. cherry tomatoes 

1 avocado

1 yellow onion 

1 green bell pepper 

1 lb boneless chicken thighs or 16 oz of canned chicken

4 oz. butter 

salt and pepper 

2 tbsp Tex-Mex seasoning

   (see below for recipe) 

5 oz. Mexican cheese or cheddar cheese, shredded 

1 cup sour cream (optional) 

1 cup of salsa (0 carbs)

Instructions 

1.Prepare the toppings. Tear the lettuce, chop tomatoes, dice avocados. Set aside. 

2 Slice onion and pepper fairly thin. On a separate cutting board, cut the chicken into thin strips. 

3 Fry the chicken in 2 of butter in a large skillet over medium high heat. Salt and pepper to taste and 1 tbsp of Tex-Mex seasoning. 

4. When the chicken is cooked through, place to the side. 

5. Add onion, pepper to a pan with butter and the rest of the Tex Mex seasoning. 

4 Lower the heat and continue to fry while stirring for a couple of minutes. Once the peppers and onions are tender add the chicken back to the pan, stir and let them simmer for 2 min . 

5 Place lettuce in a bowl and add the chicken mixture. Add shredded cheese, diced avocado, chopped tomatoes, salsa and a dollop of sour cream.

Chicken, pepper, and onion mixed

 

Tex-Mex Seasoning: Makes 1/2 cup

Ingredients:
2 Tbsp Cumin
3 Tbsp Chili powder
1 Tbsp Garlic powder
1 1/2 Tsp Cayenne Pepper or ground red pepper
1 Tbsp Salt
1 Tbsp Pepper

Tip: Feel free to substitute guacamole for the avocado in this fajita salad.

Keep Kalm and Keto On!!

Bacon Cheese Burger Casserole

8 g Carbs per Serving
Cook Time:10 + 30 m Medium
6 servings

Ingredients 
8 oz. bacon
1½ lbs ground beef
2 dill pickles, finely chopped
10 oz canned tomatoes with green chilies or 1 tomato
1 Tbsp of  minced garlic
3 eggs
3 Tbsp tomato paste
1½ cups heavy whipping cream
10 oz. shredded cheddar cheese
Salt
Pepper

Instructions 
1.Preheat the oven to 400°F (200°C).
2.Dice the bacon into smaller pieces and fry in a pan medium heat.
3. Once full cooked and crispy, remove bacon from the pan and put to the side.
4. Add ground beef to the pan and increase the heat slightly. Stir until the ground beef is cooked through.
5.Chop dill pickles and tomatoes and add to the pan along with minced garlic, seasonings and ⅔ of the cheese.
6. Add the bacon back to the ground beef mixture.
7.Grease a baking dish and add ground beef mixture.
8. Mix eggs, heavy cream and tomato paste in a small bowl. Season to taste.
9. Pour the egg mixture over the ground beef and add the rest of the cheese on top.
10.Bake for 15-20 minutes or until the casserole turns golden brown.

Inspired by Diet Doctor's Recipes: www.dietdoctor.com

Tips: Serve with lettuce. You can add medium onion and mushrooms to the ground beef mixture. Be sure to chop them finely and add it to the ground beef mixture. It will make your cheeseburger casserole even tastier. Note: adding a onion will increase the carbohydrate count to a total of 9g.

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Chicken and Cabbage Soup

known as a Chicken NO-Noodle Soup

4 Carbs per serving

Cook Time: 20+ 20 m

8 Servings

Ingredients
4 oz. butter
2 celery stalks
6 oz. sliced mushrooms
2 minced garlic cloves or 1 Tbsp of minced garlic
2 Tbsp dried minced onion
2 tsp dried parsley
1 tsp salt
¼ tsp ground black pepper

1 pinch dried thyme

1 pinch of dried basil
8 cups (64 oz)  chicken broth
1½ shredded rotisserie chickens
2 cups green cabbage sliced into strips


Instructions
1. Melt the butter in a large pot.
2. Slice the celery stalks and mushrooms into smaller pieces.
3. Add dried onion, celery, mushrooms and garlic into the pot and cook for three to four minutes.
4. Add broth, parsley, salt, pepper, thyme and basil. Simmer until vegetables are tender.
5. Add cooked chicken and cabbage. Simmer for an additional 8 to 12 minutes until the cabbage “noodles” are tender.

Inspired by Diet Doctor (dietdoctor.com)

Tips: Most chicken noodle soups have carrots. Feel free to add 1 chopped medium carrot when you add the broth and seasonings.

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Air Fried Buffalo Wings

2 Carbs per serving
Cook Time: 5 + 25 m

Ingredients
1 lb of Chicken wings
Salt

Pepper

2 Tbsp Buffalo sauce

1 Tbsp Ranch

Instructions:
1. Clean chicken wings 

2. Season wings with salt and pepper

3. Place wings in Air and set at 350 F for 26 min

    (They should be nice and crispy)

4. Remove the wings for the fryer and coat wings in Buffalo sauce and dip in the ranch.

I like to pour my ranch and buffalo sauce on a plate, mix them together, and dip with every bite!


Tip: Choose buffalo sauces that are low in carbohydrates. I found Moore's Buffalo sauce is only 1 Carb per serving. You can find this sauce at Walmart.  Most ranches are 1 or 2 Carbs depending on the brand. I use Hidden Valley, which contains less than 2 Carbs per serving. 

Also Feel free to change your seasonings. Sometimes I use Lemon Pepper and Salt.

Keep Kalm and Keto On!

Broccoli Salad

2 Carbs per serving
Cook Time: 15min + 3hr Chill
Serving size is 1/2 cup

Ingredients
8 cups fresh broccoli, cut into bite sized pieces
1/2 lb bacon, cooked, crispy, and crumbled
1/8 cup red onion, diced finely
1/2 cup sunflower seeds
1 cup cheddar cheese, shredded
3/4 cup mayonnaise
1/3 cup Erythritol (low carb sweetner)
2 tablespoons apple cider vinegar
salt and pepper to taste

Instructions:

1. In a large bowl mix the broccoli, onion, sunflower seeds, and cheddar cheese.

2. In a separate bowl mix the mayonnaise, sweetener, and apple cider vinegar until smooth.

3. Add the dressing to the broccoli mixture, and make sure it is coated evenly.

   ( Will not look like enough dressing but I promise it is!)

4. Let the salad Chill in the fridge for 3 hours to marinate.

5. When ready to serve, add bacon and salt and pepper to taste

Enjoy

Broccoli Salad before Chilled

Tip: You can enjoy salad without bacon, it will taste just as good. This is a great side for cookouts and parties, as well as a side for lunch.

Keep Kalm and Keto On!

 

Salmon and Asparagus

2g Carbs per serving
Cook Time: 5 + 25m Easy
1 servings

Ingredients
6 oz of salmon
2 oz. butter
3 tbsp Salmon seasoning
(see below for seasoning mixture)
a Bunch of small Asparagus, trimmed
1 1/2 Tbsp. Paremsean
1/4 cup Tbsp of Mozzarella

Tbsp Olive Oil

1 tsp Garlic Salt

1 tsp pepper

Instructions 

Asparagus:
1. Preheat the oven to 425°F (220°C).
2. Place Asparagus on a pan in a single layer and drizzle with olive oil. Sprinkle the Parmesan cheese, garlic salt, pepper on the asparagus.
3. Place in the oven  for 10 - 15 min. 

4.Remove asparagus and sprinkle mozzarella cheese and place back in the oven for 5 min or until cheese is melted.

Salmon:
5. Season Salmon on both sides and cook in medium-high pan with butter.

6. Cook on each side for about 2 1/2 min ( times vary for thickness of salmon)

7. Plate and Enjoy!!

Salmon season: I like to use Chef Paul Prudhommes Magic Salmon Seasoning. My family uses this seasoning every time we cook salmon. It is super delicious and you cannot go wrong. We purchase it from Publix. You can definitely find it online! 

Tips: If you do not like asparagus, try sauteing spinach in a pan with butter. Season with salt, pepper, and few red pepper flakes for a kick of heat.

Keep Kalm and Keto On!

Keto Tex-Mex Casserole

8 g Carbs per serving
Cook Time:10 + 30 m Easy
4 servings

Ingredients 
1½ lbs ground beef
2 oz. butter
3 tbsp Tex-Mex seasoning
     (see below for seasoning mixture)
10 oz. crushed tomatoes
2 oz. pickled jalapeños (Optional)
7 oz. shredded cheese (any kind)
     example: mozzarella and cheddar
Serving with:
1 cup sour cream
1 scallion, finely chopped (optional)
5 oz. leafy greens or iceberg lettuce
1 cup guacamole
      (See below for recipe)

Instructions 
1. Preheat the oven to 400°F (200°C).
2. Fry the ground beef in butter on medium high heat, until cooked through .
3.Add seasoning and tomatoes. Stir and let simmer for 5 minutes. Add salt and pepper to taste.
3 Place the ground-beef mixture in a greased baking dish or 4 mini casserole dishes. Top with jalapeños and cheese. (Feel free to layer the cheese within the meat for a cheesier meal :D )
4 Bake on upper rack in oven for 15–20 minutes or until golden brown on top. (In mini casserole dishes it should take 7 min)
5 Mix scallions with the or sour cream in a separate bowl.
6 Serve the casserole warm with a dollop of the or sour cream, guacamole and a green salad.

Inspired by Diet Doctor's Recipes (www.dietdoctor.com)

Tex-Mex Seasoning: Makes 1/2 cup

Ingredients:
2 Tbsp Cumin
3 Tbsp Chili powder
1 Tbsp Garlic powder
1 1/2 Tsp Cayenne Pepper or ground red pepper
1 Tbsp Salt
1 Tbsp Pepper

Guacamole Seasoning: 1-1/2 tsp for 2 avocados

Ingredients:
1/2 tsp of Garlic power
1/4 tsp of dried minced onion or onion powder
A pinch of Cumin (to taste)
1/8 tsp Cayenne pepper
1/4 tsp salt
Squeeze a lime for taste

Seasoning Tip!: Try to stay away from store bought guacamole and package taco seasonings. When you make your own seasonings, you know exactly what is in your mixture and no extra carbs can be added. It is a lot healthier and even more delicious.

Keep Kalm and Keto On!