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Keto Recipes Galore

Started By:
WhiteMountain65, Sun 26 Sep, 2021 10:56 PM
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    #1
    I have recently been faced with the choice of either losing weight and treating a case of Fatty Liver Disease and gall stones by voluntarily embracing a Keto(genic) lifestyle/diet or ending up with someone else's liver and no gallbladder. Being a stickler for keeping my own body parts where they belong, inside me, not a jar, I decided on the former solution. So far, I've lost 22kg (about 46.4lbs.) just by keeping as close to a full Keto diet as I can under trying circumstances and riding my bike as much as I can during the week as work permits and requires (I ride 8km/5miles to work on Sunday, use the bike around town delivering and picking up hardware or simply for shopping etc. and biking back home on Friday for the weekend) to stay in shape physically.

    As misery loves company, so to speak, and I love cooking as much as I love eating good food, I have decided to start sharing an ever growing list of recipes I've either made and enjoyed or intend to try in the future. To this end, I offer my fellow Trekkies an opportunity to do themselves a favor and get healthier, while still eating delicious and nutritious foods of all sorts, from snacks and appetizers to main courses and desserts.

    To get things started, I'll begin with a simple pickle recipe that I've made recently and often. I have become pretty much addicted to these simple, easily modified flavor-wise, treats. I keep a gallon jar or two in the refrigerator all the time, now, and have not bought a mass produced pickle in 4 months. Add sliced/pressed garlic, your favorite spices, even hot peppers for an extra kick, whatever. Enjoy the great taste and healthy crunch of your very own pickles.


    Keto Homemade Pickles - Tastes Lovely


    I shall return to continue adding more delicious recipes of all sorts, and if I'm not too tired and/or pressed for time, I'll even go into details regarding how I have personally altered some of them for personal enjoyment when eating alone, or to cater to my father's taste (can't deal with spicy foods, at all), as I live with him since my mother is no longer with us to provide him with home cooked meals and he burns water, he's that hopeless in the kitchen. I'll even be posting some photos, now and then, of the dishes discussed, as I share them with my siblings back in the States, so we can keep each other on track.

    For now, please give these green presents to your taste buds a try and let me know how you enjoyed them.

    Keep on Trekkin'

    Aristotle Nostradamus "Bull" Shannon
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    #2
    So far, I've lost 22kg
    Aside from anything else, that's freaking amazing. Well done!

    - - - Updated - - -

    I shall return to continue adding more delicious recipes of all sorts, and if I'm not too tired and/or pressed for time,
    I have no idea about your personal situation of course - but if you have the chance, energy and time - I would whole heartedly recommend trying to grow anything yourself. Even if it is just a window sill pot with parsley - it will make any dish you prepare with anything you grew yourself that much more satisfying.

    And if you have a patch of lawn - dig it up and stick some potatoes (or beans, or whatever) in there ... can't beat that kind of exercise + satisfaction from cooking your own stuff.

    Best of luck to you and yours!
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    #3
     –  Last edited by WhiteMountain65; Mon 27 Sep, 2021 3:08 PM.
    Thank you very much, Draco. Your encouragement is greatly appreciated, as is your advice. In fact, I'm getting a fresh batch of home-grown bean sprouts started tomorrow for the reasons you gave, among others (like costs). With that in mind, please enjoy the recipe I most enjoy using them in, from my childhood with carry-out Cantonese.

    FuYong Da (aka. Egg FuYong)

    I start with the sauce and keep it warm over a very low flame, avoiding burning or overboiling by using a heat diffuser.

    FOR THE SAUCE
    1 1/2 tbsp of oyster sauce
    1 tbsp of soy sauce
    1 tsp of Erythritol or Splenda(tm) or any artificial sweetener that measures like sugar
    1/4 tsp of white pepper
    1/2 cup of water or chicken broth
    1 tsp Shaoxing wine, sherry, brandy or dry white wine, as available in order of preference

    1/2 to 1 tsp binder: Psyllium (husk or powder), or half the amount of Xanthan gum (please, no Dragon on a Pedestal jokes). For those not keeping it Keto, feel free to use 1 tbsp corn or potato starch, added with the rest and mixed in prior to turning on the heat, just keep an eye on it so it doesn't boil too much.

    Mix all ingredients except the binder in a small sauce pan until well combined and heat over medium-low flame until it starts to boil, then reduce flame to minimum, sprinkle the binder over the sauce as evenly as possible and whisk it in, again as evenly as possible to avoid clumping, until sauce thickens and bubbles at a low simmer. turn off heat, cover to keep warm

    FuYong Da (Egg FuYong)

    8 eggs - beaten in a large bowl

    1/4 c. water or clear broth (veggie, pork or chicken, not beef)

    1/8 to 1/4 tsp 5 Spice Powder

    1 or 2 tsp minced garlic

    4 green onions (scallions) - green parts only, cut in 1 - 2 inch (2.5 - 5mm) lengths. Thinly slice the white parts and reserve for sprinkling over the final dish

    3/4 - 1 c crisp veggies, traditionally being bean sprouts (roughly cut up to ease ladling out portions into the wok), match-sticked carrot or kohlrabi, or other similarly cut vegetable). Don't overload the mix with too much veggie content as it slows down the cooking.

    1/4 lb. (120g.) diced char siu or other cooked protein (you can also start with fresh meat or even seafood but marinate it in some salt or soy sauce, pepper and a little sweetener (just enough to lighten it up, not to get it strongly sweet) and a little oil for 15 minutes first, then stir-fry and let cool prior to adding it to the egg mix. You can use diced firm tofu if you wish to keep it completely vegetarian. There's nothing wrong with that. *Rolls eyes*

    About 6 tbsp. Oil, seperated - preferably Olive or Coconut. For Keto, avoid peanut, sunflower, corn, canola and soy oils.

    Cooking instructions:

    In large bowl with the eggs add the water and 5 spice powder, mix thoroughly so the spice is not in clumps. Stir in each of the next ingredients until well combined.

    Heat 7 inch skillet with 1 tbsp. oil at medium to high heat. Pour 1/3 of mixture in pan, spreading to even thickness. Cook for 1 1/2 minutes, until lightly
    browned. Spread another tbsp oil around the edges and let cook another half minute to a minute.
    Carefully flip the omelet and cook for another 1 1/2 minutes.
    Remove to a large serving dish and cover with a pot or casserole lid to keep warm.
    Repeat the process for the next two thirds of the mix. Stack the omelets one on the other, sprinkle with the reserved green onion slices, cut into quarters or more and serve. Ladle the sauce over each serving.

    Personally, I prefer to double the sauce, as both my father and I are big gravy lovers. It goes over pretty much anything, from cauliflower "fried rice" to creamy mashed cauliflower/turnips, and more.

    Time to get started on tonight's dinner. I haven't thought through what I'm having with last night's leftover Char Siu with Mushrooms, Peppers & Bamboo Shoots in Oyster sauce. Maybe tomorrow's installment:
    Eggplant in Spicy Garlic Sauce (Yuxiang Eggplant).

    胃口大开
    (Wèikǒu dà kāi)
    aka. Hearty Appetite

    Bull Shannon
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    #4
    I empathize with you. I had my own gall bladder removed a few years ago as it was filled with marble sized stones, and just recently my wife was diagnosed with type 2 diabetes, so we're struggling with a journey of eating healthier now too. Thanks for sharing your journey and look forward to maybe trying out some of your recipes!
    darthnovawave Darthnovawave Medals
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    #5
    I promised the recipe for Eggplant in Spicy Garlic Sauce (Yuxiang Eggplant), but due to the time I won't edit it and post it here, rather simply link you to the website I got it from. To make it Keto or otherwise low carb, simply replace the sugar with an appropriate sugar-free substitute and use either 1/4 tsp Xanthan Gum or 1/2 tsp Psyllium Husk/Powder in place of the cornstarch.

    https://madewithlau.com/recipes/eggp...h-garlic-sauce

    I think you will enjoy watching the full video presentation on Youtube. This family run channel is simply fantastic. Lau worked as a chef for over 50 years and is sharing his recipes and his techniques with anyone who wishes to learn, and his son does a great job of presenting it all in an entertaining and educational manner.

    Bon Appetit
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    #6
    I promised the recipe for Eggplant in Spicy Garlic Sauce (Yuxiang Eggplant), but due to the time I won't edit it and post it here, rather simply link you to the website I got it from. To make it Keto or otherwise low carb, simply replace the sugar with an appropriate sugar-free substitute and use either 1/4 tsp Xanthan Gum or 1/2 tsp Psyllium Husk/Powder in place of the cornstarch.

    https://madewithlau.com/recipes/eggp...h-garlic-sauce

    I think you will enjoy watching the full video presentation on Youtube. This family run channel is simply fantastic. Lau worked as a chef for over 50 years and is sharing his recipes and his techniques with anyone who wishes to learn, and his son does a great job of presenting it all in an entertaining and educational manner.

    Bon Appetit
    Mmmmm..... I may have to try this!
    Kiflin
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    #7
    It's superb, and makes for a nice accompaniment to any other dish, even if it's only steamed rice. The sauce is to die for. I usually end up doubling it, just so I have sauce to drizzle over other dishes, like egg foo yong when I don't want or don't have time to make the foo yong gravy.
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    #8
    Nice recipe! We cook eggplants in various ways here; I will certainly try this one
    Miles
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    #9
    In that case, I'll share a few more eggplant recipes later today. One is Chinese, the other Lebanese.

    But first, time to play. BBL
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    #10
     –  Last edited by WhiteMountain65; Sun 03 Oct, 2021 10:42 PM.
    Today's quick recipe is a great sub for popcorn, if you can get your hands on the pork belly and five-spice powder.

    https://www.healthfulpursuit.com/201.../?keto_ref=381

    One item of note: if you do get the belly with skin, simply cut it off, roll it up and pack it in a freezer bag for later. I'll be posting a recipe for how to use it to make fried pork rinds which will then be used as a keto version of panko (Japanese breadcrumbs) for things like eggplant parmesan, fried chicken or other fried dishes that are traditionally covered in bread crumbs. I'm part-way through getting enough for a nice big batch of rinds/panko already.

    I haven't tried this yet, but I have to pick up some more pork belly for my keto homemade bacon anyway, so I'll get a whole slab instead of a half, to use in both recipes. I'll try to get the bacon recipe/s I use sorted into a single set of instructions over the next few days, I promise.
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    #11
    First up: Baba Ganoush - Lebanese Eggplant Dip

    Ingredients

    3 medium Italian eggplants (about 2 pounds/900g total), pricked all over with a fork
    2 tablespoons (30 ml) lemon juice from 1 lemon, plus more as desired
    1/2 - 1 teaspoon cumin (optional, and to taste)
    3 medium cloves garlic, minced
    3 (to 4) tablespoons (45 - 60 ml) tahini
    1/3 cup (80 ml) extra-virgin olive oil, plus more for serving
    1/4 cup chopped fresh parsley leaves
    1/2 teaspoon (1.4 grams) kosher salt; for table salt, use about half as much by volume or the same by weight

    Directions

    1) If Using a Grill (recommended): Preheat a gas or charcoal grill to medium heat and place eggplants directly over heat source. Cook, turning occasionally with tongs, until eggplants are completely tender and well charred on all sides, 30 to 40 minutes. Wrap with foil and let rest 15 minutes. Continue to step 3.

    2) If Using the Broiler: Adjust rack to 6 inches below broiler element and preheat broiler to high. Place eggplants on a foil-lined rimmed baking sheet and prick all over with a fork. Broil, turning occasionally, until charred on all sides and completely tender, about 30 minutes (timing may vary depending on broiler strength). Eggplants should be very, very tender when cooked; if eggplant is not fully tender once skin is charred all over, switch oven to 425°F and roast until fully tender (a toothpick or skewer inserted near stem and bottom ends should not meet any resistance). Remove from oven and gather up foil, crimping it around eggplants to form a sealed package. Let eggplants rest for 15 minutes.

    3) Open foil package. Working with one eggplant at a time, use a sharp paring knife to slit each eggplant open lengthwise. Carefully scoop out soft flesh with a large spoon and transfer to a fine-mesh strainer set in a large bowl. Once all eggplant is scooped, pick out any stray bits of skin and blackened flesh and discard.

    4) Transfer eggplant to a salad spinner, distributing it evenly around the perimeter. Spin gently until all excess moisture is extracted. Discard all drippings, wipe out large bowl, and return eggplant to bowl. Alternatively, transfer to a fine meshed strainer and spread around. Let sit, draining, for about an hour. The dryer it is, the creamier the final product.

    5) Add lemon juice, cumin (if using) and garlic to eggplant and stir vigorously with a fork until eggplant breaks down into a rough paste, about 1 1/2 minutes. Stirring constantly and vigorously, add tahini, followed by the olive oil in a thin, steady stream. The mixture should become pale and creamy. Stir in parsley and season to taste with salt, plus more lemon juice if desired.

    6) Transfer to a serving bowl, drizzle with olive oil, and serve with Keto crackers, chips (I'll be getting around to several cracker/chip recipes, eventually) or vegetables for dipping.


    Best after letting it sit for at least an hour. Even better, overnight.
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    #12
    Today's offerings:

    KETO PIZZA WAFFLES

    I made these for the first time this weekend, and both my father and I enjoyed the Hell out of them. Cheese, waffles, salami (REALLY hard to get pepperoni over here), garlic, what's not to love?

    INGREDIENTS
    1 egg
    1/4 cup riced cauliflower
    6 slices of pepperoni, chopped
    1/4 cup mozzarella cheese, shredded
    1/4 cup cheddar cheese, shredded
    2 tablespoons grated parmesan cheese
    1/4 teaspoon garlic powder
    1/4 teaspoon onion powder
    1/2 teaspoon Italian spices

    low carb tomato sauce for dipping

    INSTRUCTIONS
    First rice your cauliflower. Just cut it up into florets and pulse in a food processor until it looks like rice grains. Do this gently though...you don't want cauliflower puree.
    In a large bowl beat the egg and then add the rest of the ingredients. Mix well.
    Heat up your waffle maker and then grease it with melted coconut oil or butter (olive oil is pretty good, too, as it adds to the authentic Italian flavor).
    Make your waffles according to your manufacturer's directions.
    This recipe makes 4 small waffles or 1 large one.
    Enjoy!

    NOTES
    The nutritional information for 1 small waffle (without sauce) is:
    96 cals / 7.2g fat / 1.1g carbs / 0.2g fiber / 6.6g protein = 0.9g net carbs

    TIPS FOR MAKING THESE CHEESE WAFFLES

    Make sure to grease your waffle iron first. I used coconut oil or butter after each waffle.
    Only make small waffles. Add the “batter” to the center of the waffle iron and just enough to make a small waffle. Too big and it will be difficult to get out.
    Don’t substitute the mozzarella cheese. The stringy factor in that cheese is what keeps it together well.



    And to add some more fun to the mix, here's what I made tonight.

    I made three alterations that are optional. First, I used wings instead of thighs, just because they were on sale today. Next, instead of peanut butter, in order to cut the carbs even more, I used almond butter (whole nut butter with the brown bits, rather than the more common one made with blanched almonds) and instead of cilantro, which I neither have on hand, nor care for in any case, I used chopped parsley. One item of note, I'm certain this would taste even better cooked on a grill instead of the method suggested below, but I didn't have the time to get into that tonight.

    I simply copy/pasted the recipe I based mine on, below, so all the comments from here on down are the author's own, not mine. I just wish I could prep and cook anything according to the times the author's give, but that's not gonna happen in this lifetime, unless I give up working on computers and dedicate my life to cooking (... goddamnedlotteryneverpaysenoughtocoverthecostofthetickets...) which ain't likely any time soon. Anyhoo, it tastes FANTASTIC, and we had trouble restraining ourselves enough to have a skewer-full, each, as left-overs for tomorrow.

    Keto Chicken Satay with Peanut Dipping Sauce

    Chicken is a versatile and delicious protein option, but it can also get kind of boring. There is nothing boring about this Chicken Satay. It is marinated in a flavorful sauce, grilled up, and served with a creamy, delicious peanut sauce you will want to keep going back for.

    Prep Time
    30 mins
    Cook Time
    15 mins
    Total Time
    45 mins
    Course: Dinner
    Cuisine: Asian
    Keyword: chicken, Chicken Satay, keto, low carb, Peanut
    Servings: 4 people Calories: 630kcal (personal note : Probably different caloric count due to the almonds instead of peanuts, but I wouldn't know how to figure this out, myself. WM65)

    Author: Rachael

    Ingredients

    For the Chicken Marinade:
    1 lb chicken thighs boneless skinless
    Salt and Pepper
    3 tablespoon soy sauce
    1 tablespoon fish sauce
    1/2 cup coconut milk
    1/2 teaspoon garlic powder
    2 tablespoons oil avocado, olive, coconut

    For the peanut sauce:
    1/2 cup peanut butter unsweetened
    1/2 cup coconut milk
    1/4 cup water
    2 tablespoons soy sauce
    1 teaspoon fish sauce
    1 teaspoon minced garlic
    1/4 teaspoon cayenne pepper
    1 tablespoon lemon juice fresh
    1 bunch cilantro finely chopped

    Instructions

    Slice the chicken thighs into long strips about an inch thick so they resemble tenders, season with salt and pepper.
    Place chicken in a large bowl or zip top bag.
    Add the marinade ingredients to the bowl or bag, except the oil.
    Stir the chicken to coat it evenly, then set aside to let marinate.
    Prepare the peanut sauce in a bowl, combine and mix all the sauce ingredients until smooth.
    Thread the chicken onto wood or metal skewers.
    Heat up a grill pan or cast iron skillet over medium high heat and add the oil, and spread it around the pan.
    When the oil is hot, add the chicken skewers and cook for 4-5 minutes on each side, until cooked through.
    Place the cooked skewers on a platter with peanut sauce, garnish with cilantro, and enjoy!
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    #13
    I just finished the leftover satay sauce yesterday, and was it delicious!

    So, for dinner last night I pulled some frozen chicken schnitzel (breast, sliced as though slicing a filet) out of the freezer for:

    Garlic Chicken Stir Fry, as posted on Allrecipes.com website By Teresa Shields.

    I only made 2 substitutions, though I by rights should have made a third. One, due to the difficulty of finding the sugar snap peas (aka. Snow Pea Pods) in Israel I used string beans instead, cut into 2-3 inch lengths. The other was that instead of sugar I used Splenda sugar substitute, 1 for 1. The substitution I didn't do was either 1/2 - 1 tsp Psyllium Husk Powder or 1/4 - 1/2 tsp Xanthan Gum instead of the corn starch. The reason I didn't make this change was simply due to lack of time, as it requires a bit of time, patience and agility to properly blend the psyllium or xanthan gum into a liquid seperately, rather than as a blend of dry ingredients into which liquid is blended, or the other way around, as the case may require. If you use too much, the sauce ends up more like a jelly, so go easy on it. The one advantage of either substitution besides being Keto friendly is that heat is not required to thicken up whatever they're mixed with, just water-based liquid.

    https://www.allrecipes.com/recipe/89...cken-stir-fry/


    Tonight we finished off both the leftovers from yesterday, and the rest of the chicken breast that had been set aside for tonight's dinner:

    Easy Keto Chicken Cordon Bleu posted by Vered Deleeuw on HealthyRecipeBlogs.com. She gives a great photographic "blow by blow" on how to put this all together.


    I took no liberties with this recipe other than using some gouda on my father's portions, as he doesn't do well with Swiss Cheese. Quick, easy, and damned tasty. I highly recommend it for a fast, weeknight meal served with salad and maybe riced cauliflower/broccoli or steamed string beans with sautéed mushrooms and onions. Delightfully satisfying.

    https://healthyrecipesblogs.com/easy...n-bleu/#recipe


    I just picked up some apple extract today. I'm going to try a desert I found the other day and get back to you tomorrow about how it turned out, and give you the recipe if I feel it's worth your attention.
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    #14
     –  Last edited by WhiteMountain65; Fri 03 Dec, 2021 11:46 PM.
    It's now time for some sweetness, but not at the expense of extraneous carbs. I just made these last week.

    Name:  Keto Nut Bars Prior to Cutting.jpeg
Views: 347
Size:  274.6 KB

    [Keto Nut Bar – The Perfect Keto Breakfast, this easy snack is low carb and high fat, making it a great freezer friendly keto snack that you can grab and go!

    Prep Time
    10 minutes
    Passive
    1 hour
    Servings
    10 bars (or more, depends on how you cut them)
    Calories
    268 kcal

    Ingredients

    2 cups Mixed nuts and seeds (I used almonds, walnuts, macadamias, poppy seeds, pumpkin seeds and sunflower seeds)
    1/2 cup desiccated coconut
    1 tablespoon chia seeds
    1/4 teaspoon salt
    2 tablespoons coconut oil or butter
    1 teaspoon vanilla essence
    3 tablespoons almond butter or peanut butter
    1/3 cup Sukrin Gold Fiber Syrup or Keto Maple Syrup http://thebigmansworld.com/keto-maple-syrup/

    Instructions:

    Line a 20cm square baking tin with baking paper. You can grease it slightly to help the paper stick if needed.

    Roughly chop the larger nuts. You can leave them whole but will have a more crumbly bar. Combine in a large bowl with the desiccated coconut, chia seeds and salt.

    In a small microwave proof bowl, add the coconut oil/butter, vanilla, almond butter and fiber syrup.

    Microwave the oil and butter mixture for approx. 30 seconds until it combines easily. Stir thoroughly to evenly mix together.

    Pour the melted mixture over the nuts and seeds and thoroughly combine.

    Press into the baking tin, using the back of a measuring cup to push down firmly and spread the mix evenly.

    Freeze for 1 hour before cutting, or refrigerate until ready to eat. Store in the fridge or freezer.

    P.S. I used the keto maple syrup linked above. The guy's got loads of keto desserts and snacks I'm dying to try out, myself.

    I hope you enjoy these as much as I am.
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    #15
    I will be trying to replicate the Chicken Cordon-Bleu recipe! Thanks for sharing!
    Mack Medals