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!