Every Day Cauliflower Rice

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If you’re afraid to try cauliflower rice, if plain cauliflower rice has had a funny taste, or if you simply want to add more veggies to your diet, then try this one out! I use this cauliflower rice for any dish that I used to serve with plain rice.

Tips:
1. Avoid the urge to overcook the cauliflower rice. You’re looking for al-dente so that it retains a rice-like texture. Overcooking it will result in mushy watery rice. You can salvage this as cauliflower mash, but we will get to that later 🙂
2. You can use fresh cauliflower, but I love the versatility and bite of frozen cauliflower rice. Plus, it’s frozen, so no fear of letting it go bad. I use Itella brand riced cauliflower from Sam’s since it is a big bag with individually packaged smaller bags for convenience– also its pretty affordable!

Yield: 4 servings 3/4 cup or 1 baggie of Itella caulfilower rice
Approx. Calories: 20-23
Approx Macros: 4 total/2 net carbs | 0 g fat | 2 g protein

Ingredients:

  • 3 cups of cauliflower rice or 1 baggie of Itella frozen cauliflower rice
  • 1.5 TBS chicken bullion (I love Knorr)
  • Dash of garlic powder
  • Dash of onion powder
  • Dash of dry parsley

Instructions:

  1. Pour the cauliflower rice into a small pan or pot. Cover the cauli rice with water just so that it is about 1/2 inch above the rice and add the chicken bullion.
  2. Set the stove to medium heat.
  3. Add the garlic and onion powders with the dash of parsley. This is just to give it a little bit more flavor. You can omit them if you’d like. Trust your taste buds and taste the food as you go.
  4. Allow the rice to come to a soft simmer and allow it to sit for about 5-7 minutes on medium medium-low heat.
  5. Turn off the heat and drain the rice through a strainer. Return the rice to the pan, serve, and enjoy!

Sausage and Veggie Scramble

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Important Tip: I usually only eat this when I know I will be eating two meals a day. While it is about a 1/3 of your allotted carbs, it is pretty calorie dense. This works well after **intermittent fasting or when you will only have a light snack in between breakfast and dinner.
Remember:
1. If you divide the total calories for the pan between more servings you can lower the calorie intake (ex: 1/3 of pan = 353 cal). You may also opt to substitute different sausages that you prefer.
2. If you want even more fat in your meal, add an avocado.
3. Don’t overcook your eggs! Turn off the pan just before they are done so that they stay fluffy.
Feel Like Eating Tacos?: I know I do sometimes! Although it will add a few extra carbs, you can always lower the amount of scramble you eat by stuffing it into one low-carb tortilla. This is great if you’re in a rush and need to get out of the house. Just wrap it in foil an go!

The avocado macros are not included in this recipe.

Yield: 2
Serving Size: half the pan
Calories: 530
Approx Macros: 11.1 total or 10 net carbs | 40.8 g of fat | 32.2 g of protein

Ingredients:

  • 5 extra large or 6 large eggs
  • 2 servings (about a shot glass size) of Eckridge sausage
  • 1 serving (2 oz) Smoked Deli Turkey Breast
  • 1/4 Bell pepper of choice
  • 1 oz of cheddar cheese shredded
  • 1 TBS of butter
  • 1 cup of raw spinach
  • Salt to taste
  • Pepper to taste
  • Dash of garlic powder
  • Dry parsley (optional)

Directions:

  1. Dice up the onion and bell pepper into small fine pieces. Separate.
  2. Cut up the sausage and deli turkey into small bite size pieces and reserve for later.
  3. Heat a medium pan on medium heat and drop the butter allowing it to melt. Add the garlic powder and toast it so that it becomes fragrant. Once the garlic is incorporated into the butter, add the onion and bell pepper allowing them to cook down until they are both tender (about 2-3 minutes).
  4. Add the sausage and deli turkey and allow them to fry on medium heat. Season with salt, pepper, and dry parsley to taste. Continue stirring to avoid burning.
  5. Once the scramble has a nice color to it, add the spinach and allow to lightly cook down. Once the spinach starts to wilt, add the eggs directly to the pan and break the yolks.
  6. Mix the eggs so that they are incorporated into the scramble, then add the cheese.
  7. Turn off the heat just before the eggs are finished to avoid overcooking the eggs. Serve and enjoy!

**Intermittent Fasting: a pattern of eating that cycles between fasting and eating. For example: I may stop eating at around 7 pm and not eat until 7 am thus creating a 12 hour fasting window.

Coconut Flour Chocolate Chip Cookies

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Pro Tip: It is super important that you let these cookies cool before you dig in. Coconut flour has a tendency to fall apart when warm/hot. Also, do not substitute any other size eggs (it will change the consistency)!

Yield: About 14-15 one sand dollar sized cookies
Serving size: 2 cookies
Approx Calories: 154
Approx Macros: 3.6 net carbs | 2.4 g protein | 14 g Fat

Ingredients:

  • 42 grams or about 2/3 cup of coconut flour
  • 5 TBS of butter
  • 1 large egg
  • 1 TBS of cream cheese
  • 2 TBS of heavy cream
  • 1/4 cup + 1 TBS of Pyure sweetener
  • 1TBS of plain gelatin
  • 1 tsp of vanilla extract
  • 1 tsp of cinnamon (optional)
  • 1/2 tsp of maple extract (optional)
  • 1 tsp baking power (gluten free if allergic to gluten)
  • 1/4 cup of Sugar Free chocolate chips/ **100% baking chocolate/ Lily’s chocolate chips
    ** if using baking chocolate, crush the baking chocolate into small pieces and add about 15-20 drops of liquid Stevia to the mix to taste.

Instructions:

  1. Preheat the oven to 350. Line a baking sheet with parchment paper.
  2. Place the cream cheese and the butter in a microwave safe bowl and microwave for 30 seconds until soft but not melted.
  3. Whisk together until combined and add the eggs, heavy cream, vanilla extract, maple extract, cinnamon, and whisk.
  4. In another bowl, combine the coconut flour, Pyure, gelatin, and baking powder until well mixed.
  5. In 2-3 batches combine the dry to the wet ingredients and mix until well combined.
  6. Add the chocolate chips/pieces and fold into the mixture
  7. Using a spoon or a cookie scooper, make about 14-15 cookies on the baking sheet.
  8. Gently press down on the cookies to spread them a little.
  9. Bake the cookies at 350 for about 17-18 minutes or just untuk golden brown.
  10. Allow cookies to cool completely before handling and enjoying 🙂

Shrimp Scampi

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Pro Tip!: To avoid rubbery shrimp, don’t overcook them and don’t buy them pre-cooked. Raw shrimp will cook in about three minutes, and it’s worth the soft result!

Serving Size: 1/4 of pan

Approx Calories per Serving: 290

Approx Macros: Net carb 4g | Fat 17 g | Protein 38

Note: If you’re not fond of shrimp, you can substitute chicken, just cook fully before mixing with the sauce, and remember that protein and fat amounts will change.

Ingredients:

  1. 1 pound of large raw easy peel shrimp, peeled
  2. Season Salt to taste
  3. 1 teaspoon of olive oil
  4. 1 TBS of minced garlic or about 3 garlic cloves minced
  5. Juice of 1/2 a lemon
  6. 3 TBS of butter softened
  7. 1 tsp of italian seasoning
  8. Black pepper to taste
  9. 1/4-1/3 cup of grated Parmesan cheese
  10. Whole Roma tomato diced
  11. 1/2 cup of white wine or chicken stock
  12. Red pepper flakes to taste (optional)

Instructions:

  1. Dry the shrimp by patting them down with a paper towel to remove extra moisture. Add the olive oil and toss with the season salt and pepper to taste.
  2. Heat a pan to medium heat and add the olive oil and the shrimp. Cook for about 3-4 minutes turning the shrimp about halfway through until the shrimp is pink/orange.
  3. Set the shrimp aside.
  4. Lower the heat to medium low to avoid burning the butter
  5. Add garlic, and Italian seasoning to the skillet and cook for about 1-2 minutes until fragrant.
  6. Add the lemon juice, red pepper flakes, wine/chicken stock, and diced Roma tomato. Allow the sauce to simmer for about 2 minutes.
  7. Lower the heat to low (remember low and slow :)) for about 2 more minutes, then add the butter and let it melt.
  8. Add the shrimp the the pan and allow it to cook for about 1 minute. Then, add the Parmesan and toss the shrimp with the sauce.

Chorizo Omelette

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The trick to getting omelettes to roll and cook evenly is patience and low heat. So that your eggs don’t burn, make sure that you keep your flame at medium low and cover. Each omelette can take 3-4 minutes to make.

For easier cooking, make sure your eggs are room temperature before they hit the pan.

Serving Size: 1 Omelette

Calories: 495

Approx Macros: 8.3 g total /5.3 g net carbs | 41 g fat | 29 g protein

Ingredients
Omelette:

  1. 2 extra large or 3 large eggs
  2. Deli turkey or deli meat of choice (organic if possible)
  3. Cheese of choice (block shredded cheese melts best)
  4. Dry parsley (to taste)
  5. 1/2 TBS of butter

Chorizo Topping:

  1. Chorizo link of choice– about 1/2 serving (Apco chorizo works well, but choose your favorite)
  2. 1/8th of Bell pepper of choice
  3. 1/4 of Zuchinni
  4. 1/8 of Onion
  5. Riced Cauliflower 1/4 cup
  6. 1/2 TBS of butter
  7. Salsa tomatillo (green salsa) or salsa of choice to taste
  8. Season salt or sea salt to taste
  9. Pepper to taste
  10. Garlic powder– dash
  11. Paprika– dash

Instructions:

  1. Dice the the onion, bell pepper, and zucchini so that it is in small pieces. Melt the butter in a small pan and cook the onion and bell pepper until almost tender, then add the zucchini and cauliflower rice.
  2. Sauté the veggies until just tender and add the chorizo. Cook the chorizo until fully browned and follow by adding the salsa. Usually a serving will suffice.
  3. Reduce the mixture and let simmer on low until everything is soft and cooked through. Set aside.
  4. In a cup or bowl, beat the eggs with a fork or whisk and add parsley. Beat until well combined.
  5. On medium low heat, melt the remaining 1/2 TBS of butter and pour the egg mixture so that it covers a MEDIUM pan.
  6. Cover the pan with a lid and cook low and slow. Be patient!
  7. Once the pan can be tilted and the egg no longer runs, flip the omelette over carefully and season with season salt, pepper, and paprika to taste.
  8. Add cheese to the center of the omelette followed by your deli meat.
  9. Carefully roll or fold the omelette to preference and top with chorizo mixture.
    ** Optional: If you want extra fat in your breakfast, add some avocado chunks!

Getting Started

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One of the most important things before you start Keto or any health journey for that matter, is to figure out your why. For years, and I really mean years, I have struggled to maintain the diets, lifestyle changes, and habits that I wanted. I’ve found that in large part, my past failures with regards to my health and wellness were because I had no clear goal or reason behind why I was embarking on that journey. AND! If I did have a goal, it was either too long term, to broad, or just too general. So, before you start, here’s a quick list of things that have helped me stick to my plan:

  1. Why do I want to change my lifestyle?
    • My example: I want my psoriasis and inflammation to improve, and I want to do it in a natural and healthy pace.
  2. What specifically do I want to be able to accomplish?
    • My example: I want to find ways to eat healthier and to keep track of foods that worsen or improve my conditions and my well being.
  3. What does this new lifestyle look like?
    • My example:
    • Choosing foods that are anti-inflammatory or that fit with Keto/Low-carb, more vegetables and natural foods and less highly processed food or junk food.
    • Eat at least 2-3 meals a day with half of the plate being vitamin rich veggies
    • Maintain 30g or less of net carbs a day
  4. Have I done my research on this new lifestyle, and does this change fit my health and dietary needs?
    • If you haven’t done your research, please, please, take a moment to look into your anticipated lifestyle change. You don’t want to find that it will conflict with current issues, medications, or treatment. Starting a lifestyle change only to find that it is not suitable for your health is more detrimental than just taking the time to do your research in the first place.
    • As you research, keep in mind the changes that you will have to make in order to stick with it. If you find that it is too overwhelming, then take a step back and ease your way into it. Sometimes you have to take things a step at a time, and it is better to go slow and forward than nowhere at all.

Please speak to your doctor or primary care physician if you are unsure about how your diet/lifestyle change will affect your health!