Keto Roasted Cauliflower

KETO ROASTED CAULIFLOWER

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Okay folks, there's no magic here. This roasted cauliflower recipe is a standard must know how to recipe. More than that, it's a knock their socks of specfreakingtacular keto friendly staple and everyone will rave about your table time for months to come. This roasted cauliflower dish a perfect addition to an Easter feast!

NUTRITION INFO

Total Servings6
Serving Size3/4 Cup
Nutrition Per Serving
Calories326
Total Fat34g
Protein2g
Net Carbohydrates4g

INGREDIENTS

1 whole head of cauliflower trimmed
1/2 cup of butter melted
1/2 cup of olive oil
1/2 tbsp salt
1/2 tbsp pepper
1/2 tbsp garlic powder
1/2 tbsp turmeric
1 tsp cardamom

INSTRUCTIONS

Preheat oven to 450°F.

  1. Start by cutting long slits in the top of the cauliflower about an inch deep and an inch apart
  2. Place the cauliflower into a small dutch oven or an 8x8 pan. I prefer the dutch oven.
  3. Mix the remaining ingredients together until well incorporated and pour over cauliflower
  4. Bake uncovered for 45 mins to an hour checking for doneness. Make sure to baste the cauliflower with the drippings approximately every 10 minutes.
  5. When done, the cauliflower should appear browned on the top but perfectly cooked through to the center
  6. Serve up in your favourite serving dish, portion out accordinly, and enjoy!

Keto Chicken, Brussel Sprouts, and Bacon

KETO CHICKEN, BRUSSEL SPROUTS, AND BACON

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Everyone loves a one pan meal because they're easy to make. But what if it includes bacon? The appeal can only increase from there, right? This Keto friendly chicken, brussel sprouts, and bacon recipe is a great addition to your one pan meal repertoire!

The key to a great one pan meal is to use a deep oven safe pan. I prefer the Calphalon brand of pans myself because these hard anodized bad boys can go right up to 450 degrees in the oven without too much trouble. Just remember not to touch the handle and use oven safe mitts when take the pan in and out of a hot oven!

NUTRITION INFO

Total Servings4
Serving Size2 Thighs and 1/2 Brussel Sprouts
Nutrition Per Serving
Calories503
Total Fat38g
Protein35g
Net Carbohydrates7g

INGREDIENTS

Half a standard package of bacon cubed
1 lb halved from top to bottom brussel sprouts
6-8 chicken Thighs
1 tbsp Balsamic vinegar
1/4 cup butter
2 tbsp of your favorite no carb spice blend

INSTRUCTIONS

Preheat oven to 350°F.

  1. Fry bacon over medium high heat until lightly browned
  2. While the bacon is going, sprinkle seasoning on the skin side of the thighs
  3. Place the brussel sprouts center sides down in the pan
  4. Let them cook untouched for a minute or two
  5. Add the balsamic vinegar and stir to deglaze the pan
  6. Stir for about 2 minutes until fully incorporated
  7. Remove the brussel sprouts and bacon from pan but do not drain the fat
  8. Add the butter to the remaining bacon fat until melted
  9. Flick a little water on the pan, when it sizzles it's ready to go
  10. Place the chicken thighs skin side down in the pan for 5 minutes
  11. Use tongs to flip thighs
  12. Remove from heat and add brussels and bacon over thighs
  13. Place pan uncovered into the oven for 30 mins

Keto Post-workout Snack

KETO POST-WORKOUT SNACK

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

So, let it be known that I loath the gym but I do love food!! I whipped up this post-workout snack recipe based on a snack my local gym used to sell, but with rice eons ago. Almost a lifetime ago during my gym days, I would make my own similar recipe with rice, orzo pasta, and even quinoa. Neither of those are good options if you're on a strict keto nutritional regiment.

Since then my post-workout snack includes keto friendly cauliflower rice steamed in the microwave for a quick minute just to take the edge off and help your muscles kickstart that recovery and rebuild process! #soyum

NUTRITION INFO

Total Servings3 to 4 cups
Serving Size1 Cup
Nutrition Per Serving
Calories185
Total Fat15g
Protein12g
Net Carbohydrates5g

INGREDIENTS

1 bag cauliflower rice
1 Roma tomato diced
1/2 cup feta crumbled
2 green onion fine chopped
1/2 long English cucumber diced
2 cooked and diced chicken breasts
3/4 cup of 0 carb Greek dressing
1/2 cup pitted kalamata olives finely chopped

INSTRUCTIONS

  1. Steam the cauliflower in a dish or microware friendly bag.
  2. Place all the ingredients including the hot riced cauliflower into a bowl
  3. Pour the dressing overtop and stir well until incorporated
  4. Refrigerate the mixture until cool enough to eat or pack with you in your gym bag.

Keto Peanut Butter Chip Muffins

KETO PEANUT BUTTER CHIP MUFFINS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Try these keto peanut butter chip muffins on for size as a tasty snack for that addition to your morning breakfast, mid-day snack, or after work delight!

NUTRITION INFO

Total Servings12
Serving Size1 Muffin
Nutrition Per Serving
Calories276
Total Fat22.3g
Protein10.4g
Net Carbohydrates5.5g

INGREDIENTS

2 ½ cups almond flour
1 tbsp baking powder
1 tbsp vital wheat gluten
½ tsp salt
½ cup unsalted/unsweetened peanut butter , melted and cooled
⅔ cup Swerve
2 large eggs
1 cup water
1 tbsp vanilla extract
1 cups stevia chocolate chips

INSTRUCTIONS

Preheat oven to 425°F.

  1. Spray a 12 cup muffin tray with non-stick cooking spray or line with paper liners.
  2. Whisk together eggs, peanut butter, water and vanilla.
  3. In a medium bowl, or stand mixer add all dry ingredients except chips, stir until combined
  4. Add whisked wet ingredients stir until combined
  5. Add chips to the mix with a fewbowl scraping passes.
  6. Divide the batter into the 12 muffin cups and bake at 425°F for 5 minutes.
  7. Then reduce the oven temperature to 375°F and continue to bake for another 12-15 minutes(mine took 15) or until a toothpick inserted into the center comes out clean.
  8. Let cool for about 5-10 minutes .

Slow Cooker Coconut Chicken

KETO SLOW COOKER COCONUT CHICKEN

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

When you've had a long day and looking to come home to a tasty warm meal, this slow cooker coconut chicken recipe will warm your soul and fill your belly!

NUTRITION INFO

Total Servings4 to 6 cups
Serving Size1 cup
Nutrition Per Serving
Calories94
Total Fat5g
Protein10.3g
Net Carbohydrates5g

INGREDIENTS

4 bnlss skinless chicken breasts cubed
1 each red and green peppers cubed
1 medium sweet onion roug chopped
1 tbsp garam masala
1 tbsp tandoori
1 tsp cayenne
1 can coconut milk

INSTRUCTIONS

  1. Toss all the ingredient into your slow cooker on low for 6 to 8 hours.
  2. NOTE: Add peppers closer to end of cooking for crisper texture.
  3. Serve over cauliflower rice.

Keto Coconut Clusters

KETO COCONUT CLUSTERS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

When you're looking for a light and sweet snack and want to maintain your ketosis, these keto coconut clusters are great to bake, snack, and pack to fulfill any craving.

They offer that satisfying crunch, are high in energy, and help with your protein fix too. If that isn't enough to entice you, they are quick and easy to make. Try them after a workout, or in the mountains for that 15 minute vista view break!

NUTRITION INFO

Total Servings48
Serving Size4-6 Pieces
(1 piece = 9g)
Nutrition Per Serving
Calories123
Total Fat9.7g
Protein6.4g
Net Carbohydrates0g

INGREDIENTS

1½ cups coconut flakes
1 cup sliced almonds
¾ cup pumpkin seeds
¼ cup chia seeds
1/2 cup chocolate chips (krisda)
3/4 cup stevia or sugar free syrup (this recipe uses Pyure brand)

INSTRUCTIONS

Pre-heat oven to 350 degrees farenheit.

  1. Place all ingredients into a mixing bowl and gently toss until everything is lightly coated with the syrup.
  2. Pour the mixture out onto a parchment lined baking sheet and gently press out into a flat 1/4″ thick sheet.
  3. Bake for 30 minutes or until the bark has slightly hardened.
  4. Remove from the oven and cool completely.
  5. Break into bite size pieces.

Keto Tandoori Chicken

KETO TANDOORI CHICKEN

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

A little morning meal prep will go a long way with this keto tandoori chicken recipe. Tangy yoghurt and masala spices create a marinade that will bring your chicken to the next level.

This marinade can be left in the fridge for up to 24 hours – prepare your ingredients the night before for a flavourful chicken dinner the following day.

Try this recipe with drumsticks, skin on chicken thighs, or whole chicken legs. Serve with your favourite keto side for a complete meal.

NUTRITION INFO

Total Servings4 to 6 Servings
Serving Size2 pieces
Nutrition Per Serving
Calories449
Total Fat24g
Protein52g
Net Carbohydrates4g

INGREDIENTS

TANDOORI MARINADE:

1 ½ cups Plain yoghurt (full fat best)
2 tbsp Olive oil
1 ½ tbsp Lemon juice
2 tsp Ginger, grated
5 Garlic cloves, minced
3 tsp Garam masala spice mix
1 ½ tbsp Kashmiri chilli powder
1 tsp Turmeric powder
2 tsp Cumin
2 ½ tsp Coriander powder
½ tsp Chilli powder, adjust to taste
1 tsp Salt

CHICKEN:

1.2kg / 2.4lb Drumsticks (bone in), skin on chicken thighs, or Marylands (whole chicken legs).

INSTRUCTIONS

  1. Mix marinade ingredients in a large bowl
  2. Add chicken, cover and marinate for 12 to 24 hours
  3. Preheat oven to 350F
  4. Line a tray with tin foil
  5. Remove chicken from the marinade, shaking off excess (reserve marinade for basting)
  6. Baste every 15 minutes with marinade for 45 to 55 minutes
  7. Turn on broiler
  8. Broil for 5 minutes until you see some charring occur

Keto Chicken Khurchan

KETO CHICKEN KHURCHAN

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

A flavourful twist on a classic stir fry dinner - this keto chicken khurchan will be sure to please your taste buds.

Shredded chicken and vegetables are stir fried in Indian spices and topped on a bed of cauliflower rice.

This recipe is an excellent use of leftover tandoori chicken for a quick dinner with little ingredient prep.

NUTRITION INFO

Total Servings4 to 6 Servings
Serving Size1 Cup
Nutrition Per Serving
Calories467
Total Fat23g
Protein55g
Net Carbohydrates2g

INGREDIENTS

1 Shredded tandoori chicken
½ tbsp Garam masala
½ tbsp Chaat masala
2 tsp Olive oil
2 Bell peppers (julienne)
1 Medium onion (sliced)
½ tbsp Ground ginger
1 Sliced chilli
1 Can crushed tomato
1 Cup chopped fresh coriander (cilantro)
2 tsp Lemon juice

INSTRUCTIONS

  1. Heat the oil in a pan at medium high heat
  2. Add the ginger, masalas, bell peppers, onions, ginger and green chilli
  3. Stir fry for a few minutes and then add the shredded chicken
  4. Add the crushed tomato and cilantro
  5. Simmer the sauce until the chicken is cooked and then sprinkle the lemon juice
  6. Serve piping hot and garnish with chopped cilantro over cauliflower rice

Keto Jambalaya

KETO JAMBALAYA

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Perfect for company, this keto friendly jambalaya recipe won't be a secret for long! Featuring the "cajun holy trinity" of onions, celery and bell peppers, this jambalaya is a satisfying and flavourful meal sure to be a crowd pleaser.

It's also easy to adjust the spice level so everyone can enjoy. I use one jalapeno when making this for my family, but feel free to kick it up a notch!

Also, I know some eyebrows might be raised at the instant rice, but it's a such a small amount and the starch is absolutely necessary for that authentic flavour.

 

NUTRITION INFO

Total Servings8
Serving Size1 cup
Nutrition Per Serving
Calories273
Total Fat15g
Protein31g
Net Carbohydrates8g

INGREDIENTS

Jambalaya

3-4 stalks of celery, coarsely chopped
2 yellow onions, coarsely chopped
1 green bell pepper, coarsely chopped
1 tbsp minced garlic
2 tbsp olive oil
1 jalapeno, finely diced (add more or less depending on taste)
2 tbsp cajun seasoning (store bought or homemade, using recipe below)
2 bay leaves
1-2 tbsp instant rice
4-6 cups of chicken stock
1 can (14oz) crushed tomatoes
1 cup pimento paste
6 chicken thighs, skin-on
1 Andouille or Chorizo sausage
16-20 count bag of thawed shrimp

Cajun Seasoning

2 1/2 tbsp paprika
2 tbsp salt
2 tbsp garlic powder
1 tbsp black pepper
1 tbsp onion powder
1 tbsp cayenne
1 tbsp dried leaf oregano
1 tbsp dried thyme

INSTRUCTIONS

Jambalaya

  1. Brown the chicken thighs and sausage in a pan with butter over high heat.
  2. Slice the sausage.
  3. Combine all of the jambalaya ingredients EXCEPT the shrimp in a slow cooker.
  4. Cook for 6 to 8 hours on low.
  5. Stir in the shrimp in the last half hour of cooking.
  6. Serve over riced cauliflower.

Cajun Seasoning

  1. Mix all spices together, then store in an air-tight jar.

Keto Naan and Raita Dressing

KETO NAAN AND RAITA DRESSING

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

When you just need a snack, looking for a meal filler, or are really craving some Indian food, this Keto friendly Naan and Raita Dressing recipe is the answer.

It's fairly simple to make and can be put together in less than 30 minutes. All you need are a few staple keto friendly ingredients in your kitchen and a smidge of elbow grease.

NUTRITION INFO

Total Servings6 Breads and Approximately 1 1/2 cups of Dressing
Serving Size1 Bread + 2 Tbsp Dressing
Nutrition Per Serving
Calories118 + 30 (dressing)
Total Fat12g + 2g (dressing)
Protein5g + 1g (dressing)
Net Carbohydrates2g + 2g (dressing)

INGREDIENTS

Naan

3 Cups Mozzarella (shredded)
2 Tbsp Full-fat Greek Yogurt
2 Large Eggs
1 Tbsp Baking Powder
1 1/2 Cups of Almond Flour
2 Tbsp Butter
1/2 Tsp Garlic powder
1 Tbsp Fresh parsley (chopped)

Raita Dressing

1 Cup Plain Yogurt
1/2 Cup Mint Leaves (packed)
Salt and Pepper
Olive Oil

INSTRUCTIONS

Naan

Preheat the oven to 375°F

  1. Line a baking sheet with parchment paper. Combine the shredded mozzarella and greek yogurt in a bowl.
  2. Microwave for 2 to 3 minutes, stirring every 30 seconds until melted and smooth.
  3. Meanwhile, stir together the almond flour, baking powder, and eggs in a medium bowl.
  4. Add the flour mixture to the cheese mixture, while the cheese is still hot.
  5. Knead the mixture together with your hands, until a uniform dough forms.
  6. Form the dough into a ball.
  7. Cut the dough ball into 6 equal sections
  8. Take one piece, roll into a ball, then shape with your hands into a flatbread shape about 1/4 inches (6 mm) thick to make the naan.
  9. Bake the naan in the oven for about 8 to 11 minutes until a few golden brown spots form, but slightly before it looks fully done. If any bubbles form, pop them with a fork to flatten them.
  10. Meanwhile, in a small bowl, whisk together the butter, garlic powder, and fresh parsley. Brush liberally over the naan.
  11. Return the naan to the oven for about 2 more minutes, until more golden brown.

Raita Mint Dressing

  1. Combine ingredients in a food processor and pulse until the mint is very finely chopped.