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 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.

Keto Tomato Cucumber Salad

KETO TOMATO CUCUMBER SALAD

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Perfect on a hot summer day, this zesty salad is refreshingly cool and crunchy.

The garam masala is the secret ingredient, adding a fragrant warmth and floral sweetness to the dish. But if you don't have any in your pantry, you could substitute a pinch of cumin and allspice.

NUTRITION INFO

Total Servings5
Serving Size1 cup
Nutrition Per Serving
Calories30
Total Fat1g
Protein1g
Net Carbohydrates4g

INGREDIENTS

3 large ripe tomatoes, sliced into rounds
1 large cucumber, sliced into thin rounds
1/4 red onion, very thinly sliced
1 pinch garam masala
2 cups mint leaves
1 cup yogurt
1 Tbsp lemon juice
2 pinches salt

INSTRUCTIONS

  1. Put the tomatoes, cucumber and red onion in a bowl.
  2. Sprinkle with salt and garam masala, mixing lightly with your hands. Set aside.
  3. Blitz the lemon, yogurt and mint leaves in a food processor until it becomes a smooth, bright green dressing.
  4. If necessary, add water so the dressing is a pourable consistency.
  5. Pour the dressing over the salad and toss gently.

Keto Bacon Cheeseburger Meatloaf

KETO BACON CHEESEBURGER MEATLOAF

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

This delicious bacon cheeseburger meatloaf is a perfect keto dinner.  It has all the mouth-watering, satisfying taste of a bacon cheeseburger, but in a meatloaf - so you don't have to worry about bun alternatives or toppings.

However, if you're up for a little extra work, this recipe is amazing over creamed cauliflower!

NUTRITION INFO

Total Servings6
Serving Size1" slice (or 1/6th of loaf)
Nutrition Per Serving
Calories381
Total Fat32g
Protein23g
Net Carbohydrates2g

INGREDIENTS

SAUCE:

1/2 cup mayonnaise
1/4 cup ketchup
1 Tbsp mustard
1 Tbsp sweet chili sauce
1 Tsp onion powder
1/4 Tsp garlic powder
1/2 Tsp vinegar
1/4 Tsp salt

MEATLOAF:

1.5 lbs ground beef
3 Tbsp hemp hearts
2 eggs
1 cup shredded cheddar
6-8 slices of bacon

INSTRUCTIONS

  1. Preheat oven to 350° F.
  2. Mix all the sauce ingredients together, and reserve 2-3 Tbsp of the sauce for topping.
  3. In a large bowl combine the ground beef, hemp hearts, eggs and cheddar together with the sauce. Mix well.
  4. Lay the bacon across the bottom of a loaf pan, draping it over the sides.
  5. Put the meatloaf mixture into the pan, taking care not to overfill.
  6. Spread the reserved sauce over the top of the meatloaf, then fold the bacon edges over the top.
  7. Bake for 60 minutes.
  8. If this is your first time making this meatloaf, you'll want to put a baking sheet under the loaf pan, in case the sauce bubbles over.

Keto Vegan Pad Thai

KETO VEGAN PAD THAI

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

This KetoJennit Vegan Pad Thai is sure to satisfy any noodle craving. It packs a lot of flavour into your bowl, but if you prefer you can take the heat up a notch with sriracha.

NUTRITION INFO

Total Servings6
Serving Size
Nutrition Per Serving
Calories91
Total Fat6g
Protein4g
Net Carbohydrates0g

INGREDIENTS

4 packs fettuccine-style shirataki noodles
12oz organic extra-firm tofu (240g), cut into 1" cubes
1 carrot, grated
1 cup red cabbage, shredded
3 garlic cloves, minced
2 green onions, sliced
1/4 cup cilantro, chopped
1/2 Tbsp sesame oil
1/4 cup lime juice
2 Tbsp peanut butter
2 Tbsp tamari (or sodium-reduced soy sauce)
1 Tbsp sesame seeds
3 Tbsp hemp seeds
2 tsp red chili flakes (optional)

INSTRUCTIONS

  1. Grate the carrots, shred the cabbage, mince the garlic, slice the onions and chop the cilantro.
  2. Heat half the oil in a saucepan over medium heat.
  3. Add the tofu and sauté until golden (approx. 5 minutes).
  4. Add the minced garlic and stir until light brown.
  5. Add carrots, cabbage, lime juice, peanut butter, tamari and chili flakes (if using). Stir to combine.
  6. Sauté the veggies until they are softened (approx. 5 minutes).
  7. Add the shirataki noodles, stir to heat, then remove pan from stove.
  8. Garnish with green onion, cilantro, sesame seeds and hemp.
  9. Serve and enjoy!

Keto Egg Salad Rolls

KETO EGG SALAD ROLLS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

My KetoJennit Egg Salad Rolls are another super easy lunch idea to whip up in a pinch. I utilize this recipe as a quick win in my keto meal plans.

NUTRITION INFO

Total Servings4
Serving Size1 Roll (eat 2 rolls)
Nutrition Per Serving
Calories92
Total Fat8g
Protein4g
Net Carbohydrates0g

INGREDIENTS

4 Hard boiled eggs chopped
2 Tbsp mayo
1/4 Tsp salt
1/4 Tsp pepper
1/4 Tsp paprika
1 pickle or green onion, chopped. (optional)
Lettuce leaves (iceberg or butter lettuce work best)

INSTRUCTIONS

  1. Mix all the ingredients together in a bowl
  2. Divide into 4 equal portions
  3. Roll into the lettuce leaves
  4. Enjoy!

Keto Bunless Burger

KETO BUNLESS BURGER

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Here is a keto friendly juicy delicious burger recipe for those bunless burger nights. Dress them up with fresh vegetables and avoid those unhealthy condiments!

NUTRITION INFO

Total Servings4
Serving Size1 Burger Patty (1/4 lb uncooked)
Nutrition Per Serving
Calories383
Total Fat24g
Protein38g
Net Carbohydrates2g

INGREDIENTS

1 lb Regular ground beef
1/2 An onion
1/2 Cup sugar free ketchup
1/2 Cup yellow mustard
1/2 Cup Relish or chopped Pickles
3 Tbsp hemp
1/2 cup hormel (brand) bacon bits
1 Cup shredded old cheddar
2 Eggs

INSTRUCTIONS

  1. In a large mixing bowl, mix all of the ingredients until well incorporated.
  2. Measure and form into 1/4 lb patties
  3. For the best burgers, make patties that are approximately 3/4 inches thick.
  4. To prevent the center from bulging, create an indention in the middle of the patty. This will ensure your burgers stay flat.
  5. On medium-high heat, cook each burger patty one side for three minutes, Turn them over and cook for an additional seven minutes or until centers are 160 ºF.

Keto Reuben Dogs

KETO RUEBEN DOGS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

The KetoJennit Reuben Dogs are the best thing since the invention of the hot dog. This child-friendly meal will have them coming back for more.

I don't even care if you're a hot dog snob, but my four year old could literally live off of hotdogs if she had her way. This is an easy recipe to make for lunch and includes some good for the gut fermented food, sauerkraut!

NUTRITION INFO

Total Servings4
Serving Size2 Dogs
Nutrition Per Serving
Calories210
Total Fat21g
Protein10g
Net Carbohydrates2g

INGREDIENTS

8 High-quality hot dogs (cooked)
2 Tbsp thousand island dressing
1 Tbsp dijon mustard
2 Cups Mozzarella
1 Cup sauerkraut drained

INSTRUCTIONS

Note: Set the oven broiler to high

  1. Place 1/4 cup of mozzarella on a baking sheet
  2. Place 2 hotdogs on top
  3. Then put on each
    1. 1/2 tbsp thousand island dressing
    2. 1/4 tbsp dijon
    3. 1/4 cup sauerkraut
    4. 1/4 cup of mozzarella
    5. do four times
  4. Place in the oven to broil until cheese bubbles and browns
  5. Tell me how freaked out you are at the awesomeness

Keto Tuna Lettuce Wraps

KETO TUNA LETTUCE WRAPS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

My KetoJennit Tuna Lettuce wraps are another super easy lunch idea to whip up in a pinch. You can also use canned or fresh salmon and chicken if you prefer either of those proteins better.

NUTRITION INFO

Total Servings4
Serving Size1 Roll (eat 2 rolls)
Nutrition Per Serving
Calories63
Total Fat5g
Protein7g
Net Carbohydrates0g

INGREDIENTS

1 Can tuna (170g wet, 120 drained)
2 Tbsp mayo
1/4 Tsp salt
1/4 Tsp pepper
1 pickle or green onion, chopped. (optional)
Lettuce leaves (iceberg or butter lettuce work best)

INSTRUCTIONS

  1. Mix all the ingredients together in a bowl
  2. Divide into 4 equal portions
  3. Roll into the lettuce leaves
  4. Enjoy!