Archive | Ketogenic recipes

Keto Diet or Low Carb Friendly “Fried” Chicken Legs

There are two main problems with fried foods on a low carb diet or ketogenic diet:  the type of oil and the type of coating.  Baked chicken legs with a coating of Dijon mustard, crumbled pork rinds, and a little Parmesan takes care of both of those problems and gives you low carb”fried” chicken legs compliant with a keto diet.  I am betting you will come to prefer these once you are fat-adapted.

keto diet

Mock Fried Chicken Legs

The use of Oil for Fried Foods on a Low Carb or Keto Diet

While olive oil, coconut oil and butter are all great fats for low carb, and keto diet lifestyles, their smoke point means they don’t do well at the high heat required for deep-fried food.  While I don’t miss breads and pasta on a low carb diet, I do miss fried chicken, fried fish cakes, hush puppies and the like.

The main thing to know about cooking with different oils at high heat, is to use oils that are stable and don’t oxidize or go rancid easily.  When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that you definitely don’t want to be consuming.

So, you’ll want to make sure you’re using fats with smoke points at or above 400°F when cooking at high temperatures.  That’s all fine and good, but most people cooking fried foods on a low carb, keto diet also want to use oil that is neutral in flavor.  The problem is that an oil with neutral flavor (i.e., canola oil, vegetable oils) generally means it will be a highly refined oil, rather than a “virgin” or “cold-pressed” oil, and the refinement process of these oils includes high-temperature heating, bleaching and extracting, resulting in oils that might not be the best for health.

The bottom line is finding the best oil for high temperature cooking on a low carb diet is tricky.  I tend to use peanut oil, but it is a refined oil and I’m not always comfortable with that so I don’t use it often.  A very good primer on the various oils and how to use them in cooking can be found at this site: 

The easiest way to simulate fried foods on a low carb diet without all the worry about which oil to use is to skip the frying altogether and bake it!  Baking chicken legs and thighs with a low carb coating can not only replace fried chicken but has become the preference at our house.  Maybe it will be at yours also.  Try it!!

Alternative for Low Carb Breading or “Coating”

Most fried foods are dipped in eggs (which is fine), but then covered with flour or panko or some sort of breading (not fine).  Crushed pork rinds mixed with a bit of grated parmesan to the rescue!  Many low carb people or those on a keto diet have discovered this delicious way of breading things.

Don’t like pork rinds (aka chicharonnes)?  Often people that don’t like pork rinds out of the bag find that they are quite different in taste when used as a coating mixed with a little parmesan cheese added.  I personally like them all ways.  A favorite lunch of mine is using pork rinds as a dipper into a tub of guacamole.  Not for everyone I know, but I love them this way.

Low Carb “Fried” Chicken Legs (friendly to a keto diet also)

Ingredients:

  • 8 – 10 chicken legs
  • salt and pepper
  • 3 Tbsp extra-virgin olive oil
  • 1 Tbsp fennel seeds, ground in a coffee or spice grinder
  • 1 cup crushed pork rinds, they crush easily with the bottom side of a measuring cup or spoon
  • 2-4 Tbsp Dijon mustard

Directions:

  1. Preheat the oven to 400 degrees F.  Rinse the chicken legs and pat dry.  Season generously with salt and pepper.
  2. Heat 1 Tbsp of oil in a skillet or saute pan over medium-high heat and brown the chicken well on both sides (3-4 minutes per side).  This is not high temp deep-frying, but rather med.-temp sauteing.
  3. Transfer the chicken to a roasting pan or large sheet-pan (line it with parchment paper for easy clean up).  Baked 15 minutes
  4. While the chicken is cooking,  mix together fennel, the remaining 2 Tbsp olive oi, the pork rinds, 1/ tsp salt and a pinch of pepper.
  5. Remove the chicken from the oven and raise the oven temp to 500 degrees F.  While the oven is heating up, use a pastry brush to brush on side of the chicken legs with mustard and then press the crumb mixture on to of the mustard.  Turn the legs over and repeat on the other side.
  6. Bake until the crumb crust turns golden, about another 10 minutes.
  7. Serve with a green vegetable, roasted tomatoes or cauliflower mash

So, there ya go!  Let me know if you have used the pork rind breading on any other proteins.  I’ve used an almond and mustard breading on fish, but this pork rind coating might be good to try there also.

If you want some delicious mock mashed potatoes with these chicken legs instead of the green broccoli, click on this recipe.

Ciao!

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Low Carb Pork Kebabs – 3 Ways

Winter doesn’t mean you have to miss out on easy and wonderful grilled food.  I bought this “Griddler” a couple of years ago and have used it at least once weekly for getting quick and easy proteins ready for low carb dinners.  This week I had some vegetables left over and wanted to put them to good use before they spoiled (a big reason people don’t put as many vegetables on their grocery list – they spoil before you figure out what to do with them).  These low carb pork kebabs were a perfect way to use the veggies and the protein…..Quick and easy.

They cook much quicker than on an outdoor grill because the indoor griddlers cook from both the top and the bottom at the same time.   My indoor griddler is a Cuisinart Griddler Delux and it was just over $200.00  I was inspired to get one by watching Hubert Keller on his PBS cooking show.  He made it look so easy…..and it is!  I’m sure the smaller ones and different brands work just as well.  I just wanted to be like Hubert!  There’s a photo of it at the end of this post.

Low Carb Pork Kebabs

Low Carb Pork Kebabs

Why 3 Different Ways to Cook Low Carb Pork Kebabs?

Well, it’s called indecision.  I couldn’t decide whether a fennel and rosemary combination or a Thai-style kebab with soy sauce and lime juice would taste better.  And then I also wanted to try one with a little sugar to see if it made that much difference to the taste (it didn’t).  I used the same veggies on the skewers so the only difference was the marinade for the pork.  I thought I would like the ones with peanut butter and the bit of sugar better, but my favorite was actually the rosemary and fennel skewer.  Try whatever marinade appeals to you and use whatever veggies you have in your refrigerator.  It’s pretty hard to go wrong.

Low Carb Pork Kebabs with Rosemary and Fennel

Ingredients:

Serves: 4

  • 2 tsp fennel seeds
  • 1 tsp salt
  • 1/2 tsp red pepper flakes
  • 2 bay leaves, torn
  • 1 1/2 lbs. pork tenderloin, cut into 1-inch cubes
  • 1 tsp fresh rosemary, chopped
  • 2 cloves garlic, sliced or chopped
  • 1 bulb fennel, cored and cut into 1-inch chunks
  • 1 red onion, quartered
  • 1 orange or yellow bell pepper, cut into large chunks
  • 2 Tbsp or more for drizzling
  • juice of one lemon

Directions:

  1. Combine the fennel seeds, 1 tsp salt, pepper flakes and bay leaves in a spice grinder (aka coffee grinder) and pulse until you have a fine powder.
  2. In a large bowl, toss the pork cubes with the ground fennel spice mix, the chopped rosemary, and the the garlic.  Cover and refrigerate 1-4 hours.
  3. Preheat grill to a fairly high heat (don’t sweat a specific temperature, just turn it high enough that you will get that nice sear).  While the grill/griddler is preheating, thread the fennel, pork and other veggies onto skewers (eight 10-inches skewers is about right) and place the skewers side by side on a plate.  (*note: the onion quarters may fall apart a bit, so just stack them together on the skewer).
  4. Drizzle the skewers with some olive oil and lemon juice and place them on the griddler.  Close the lid on top of them and cook for about 7-10 minutes.  If you are using a regular grill, you will need to turn the skewers after about 5 minutes.

Low Carb Pork Kebabs with Peanut Butter Marinade:

Ingredients:

  • 1/2 cup soy sauce
  • 1/4 cup lime or lemon juice
  • 1/4 cup peanut butter
  • 2 Tbsp brown sugar
  • 2-3 garlic cloves, minced
  • 1-2 tsp crushed red pepper flakes
  • 1/4 cup root ginger, grated finely (alternatively use 1/2 tsp ground ginger but it’s not as fresh)
  • 1 lb pork tenderloin, cut into 1-inch cubes
  • 1 red onion, quartered
  • 1 orange or yellow bell pepper, cut into large chunks

Directions:

  1. Combine soy sauce, lime juice peanut butter, sugar, garlic red pepper flakes and ginger in a large bowl and mix together thoroughly.  Set aside 1/2 cup of mixture for basting (optional).
  2. Add the pork cubes to the bowl and mix together with hands to evenly coat all of the cubes.  Cover and refrigerate for 2-3 hours.
  3. Preheat griddler to high heat.  Thread the pork strips onto 8-10″ wooden or metal skewers, alternating pork with peppers and onions  (*note: the onion quarters may fall apart a bit, so just stack them together on the skewer).
  4. Place skewers on griddler and lower the top down.  If you are using a regular grill, you will need to turn the skewers after about 5 minutes.  If using a griddler, just cook them for 5-7 minutes or until pork is no longer pink and the juices run clear.

Low Carb Pork Kebabs; Thai Style

Ingredients:

  • 1/3 cup soy sauce
  • 2 Tbsp fresh lime juice
  • 2 Tbsp water
  • 2 tsp hot chili oil, or a couple of tsp hot chili powder (*see note at bottom of recipe)
  • 2-3 cloves garlic, minced
  • 1 Tbsp minced ginger
  • 1 lb. pork tenderloin, cut into cubes (I did mine about 1″ x 1″)
  • 1 orange or yellow bell pepper, cut into chunks
  • 1 red onion, quartered

Directions:

  1. Combine soy sauce, lime juice, water, chili oil (or spice), garlic and ginger in large bowl.  Set aside 1/3 cup mixture for dipping sauce.
  2. Add pork cubes to the bowl and mix well with the sauce using hands or large spoon.  Make sure the cubes get a good covering of sauce.  Cover the bowl and refrigerate for a couple of hours.
  3. Preheat griddler to high heat.  Thread the pork strips onto 8-10″ wooden or metal skewers, alternating pork with peppers and onions.   (*note: the onion quarters may fall apart a bit, so just stack them together on the skewer).
  4. Place skewers on griddler and lower the top down.  If you are using a regular grill, you will need to turn the skewers after about 5 minutes.  If using a griddler, just cook them for 5-7 minutes or until pork is no longer pink and the juices run clear.
  5. Serve with the reserved dipping sauce

 

*if you want to make your own hot chili oil, combine 2 tsp peanut oil with 1/2 tsp red pepper flakes in microwavable cup.  Microwave at high 30 to 45 seconds.  Let stand 5 minutes to allow flavor to develop.

**Note:  If you are not low carb and want to get fancy, serve the kebabs with a dipping sauce of your choice.

Heathglen’s Harissa is a great choice for a dipping sauce also!  No sugar and high flavor with organic chilies!

Here’s what my griddler looks like by the way:

Cuisinart Griddler Delux

Cuisinart Griddler Delux

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Keto Sheet Pan Dinners

Love good food… don’t want carbs…no time to cook?  Enter the darling of the year, Sheet-pan dinners.

Sheet-pan dinner with chicken & veggies

Sheet-pan dinner with chicken & veggies

Can Sheet-pan dinners take the place of Fast Food?

In the 70’s the quick and easy dinner darling was Hamburger Helper (remember that?).   In the 80s the crockpot was the way to go, as long as you added a spice packet of Lipton’s French Onion Soup.  The 90’s were all about foods in pocket form, packaged salads and lunch kits, and things you could cook in the microwave or toaster (pizza bagels, pizza pockets, toaster strudels).

Somewhere around the 2000’s farmers’ markets really started to come into their own (in the US anyway), and the number of farmers markets offering fresh local produce has grown to the level of abundance.  You can often find a good farmers market within 50 miles of your home these days.

The problem is our knowledge of how to cook with all this fresh produce is a bit rusty and the grandmothers are not always nearby anymore.  Sheet-pan dinners might be the rescue dinner of the 2000’s.  They are certainly gaining in popularity right now, and rightfully so.

What is the biggest complaint about Low Carb or Keto Lifestyles?

One of the biggest obstacles I have seen in coaching people on a range of different diets is the challenge of cooking whole foods at home.  In particular cooking vegetables.  It seems dieters these days fall into one of 3 camps:

  • a stressed out professional who doesn’t have time;
  • a busy parent (often a working parent) who needs to get something on the table without fuss;
  • a non-cook who just isn’t familiar with cooking and is either intimidated to learn or has no interest

The thing everyone seems to have in common however, is we all like to eat.  And we prefer eating something that tastes good!  I have heard of some people that really don’t enjoy food or eating, but so far in my fairly lengthy life I have not met any of them.

The Sheet-pan

Historically, sheet pans were a tool seen mostly in professional kitchens. You can get good ones in any kitchen store these days and they typically measure 18 x 13 inches with a lipped edge. You’ll often find them labeled as half sheet pans if you’re purchasing them from a restaurant supply store. If you have a pan at home that is a different size, don’t worry about it.  As long as you have enough space to spread things out into a single layer, everything will be fine.

The How-To:

The idea around sheet-pan dinners is that they are easy and it allows you to be creative with whatever you have available.  The idea is to get proteins and vegetables that cook up golden and crisp — not steamed and mushy?   The best way to achieve this wonderful crispy ideal is a combination of high heat (usually around 425 F) and enough food to fill in the space in your pan.   The only trick is to select proteins and veggies that will cook at approximately the same time.  If you need help with deciding perfect combinations of proteins and vegetables this link to Food 52 is a great resource.

Tips and Tricks to Sheet-pan Cooking

  1. If you want crispy proteins, leave the skin on chicken thighs or choose meat that will render its own fat.
  2. Use a piece of parchment paper to line your sheet pan with for fast and easy clean-up
  3. Frozen vegetables can be tossed onto the sheet pan without having to wait for them to thaw.
  4. Eggs and beans are great additions to make it something like a hash.
  5. I like to add some lemon wedges to use to squeeze over the dish at the end.  The fact that they are broiled lemon wedges makes them even more powerful of a taste treat.

Last week a neighbor brought us some lake fish (sun fish and croppies) and that went onto the sheet-pan with some chard, garlic, lemon wedges and fennel.

This week I went with chicken thighs, brussel sprouts, carrots, fennel, lemon and rosemary (see above photo).

It is really the simplest way to be a creative cook that I have seen in a long time.  Not to mention I finally have a way to easily make all those vegetables from the farmers’ markets!

I will add the exact chicken recipe to this post next week.  Otherwise check out the Food52 link and go wild!

 

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Ketogenic Baking – Zucchini Bread

Zucchini Coconut Bread – Ketogenic Baking

Ketogenic Baking Zucchini Coconut Bread

Ketogenic Baking Zucchini Coconut Bread

I originally lost 25 lbs. about 4 1/2 years ago on a slow carb diet and then took off the last 10 lbs. about a year ago.  My weight has been stable throughout the 4 1/2 years (ok, I gained a few pounds on vacations but quickly took it back off after returning home).

So anyway, I’m pretty adapted to this type of lifestyle and I really don’t miss the breads and pasta and desserts.  Having a few pieces of sourdough or a bag of cookies on cheat day has been quite sufficient for me.

For some of the clients that I coach however, breads and baked goods are a part of life that they are loath to part with.  So, I finally bit the bullet and decided to try some ketogenic baking recipes that use almond flour or coconut flour and sugar substitutes.  The idea was to try a few recipes to have something to share with clients, but I liked this one so much that I will probably make it for our family once a month or so.  Might have to try some more keto baking this winter!

This recipe for zucchini coconut bread is the first one I came across that looked simple and tasty and had ingredients that you can find at most grocery stores.  It is from a woman named Carolyn and this is the link to her recipe:  http://alldayidreamaboutfood.com/2016/08/best-low-carb-chocolate-chip-zucchini-bread.html.  Here it is in my words, but very little has been changed.

Recipe: Zucchini Bread for Ketogenic Baking

This  is a wonderful quick bread but just know that it is quite crumbly and it is not very sweet.  I liked that it was not that sweet, but if you are expecting the typical sweetness of zucchini bread you’ll be a bit surprised.

Ingredients:

  • 2 cups shredded zucchini
  • salt
  • 2 cups almond flour
  • 1 cup unsweetened shredded coconut
  • sweetener equivalent to 1/2 cup sugar (I used Truvia)
  • 1/3 cup protein powder (whey isolate)
  • 1 Tbsp baking powder
  • 1/4 tsp salt
  • 3 large eggs
  • 1/3 cup melted coconut oil
  • 1/3 cup unsweetened coconut milk (more if needed)
  • 1/3 cup chocolate chips

Directions:

  1. Place zucchini in a sieve set in the sink or over a bowl.  Sprinkle with salt, let it sit for a while to drain and press down on it firmly with hands every so often to help it drain.
  2. Preheat oven to 325 F.  Spray a 9 x 5 loaf pan with Pam or grease.
  3. In large bowl, combine the dry ingredients (flour, coconut, sweetener, protein powder, baking powder and salt).
  4. Slightly beat the eggs in a small bowl and then stir in the eggs, the coconut oil, the coconut milk and the drained zucchini to the dry ingredients in the large bowl.  If the batter is too thick and not spreadable, add a little more coconut milk.
  5. Stir in the chocolate chips.
  6. Pour into the prepared loaf pan and spread out evenly.  Bake at 325 for 55 to 65 minutes, unti the top is set and a knife inserted in the center comes out clean.
  7. Let cool in pan 15 minutes and then transfer to wire rack to cool.

 

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Pork Posole Slow Carb or Keto Style

What is Mexican Pork Posole?

Pork Posole - Slow Carb

Pork Posole – Slow Carb

The classic Mexican posole is a rich stew made with pork butt, hominy, mixed chiles and flavored broths.  But alas, hominy is corn and corn is not compliant with a slow carb diet.  Not to worry however!  This pork and ancho stew is every bit as tasty with beans standing in for the hominy.

What?  You’re on a ketogenic diet?  Well then, please substitute cabbage for the hominy instead.  It’s all good.  And I mean really good.

Ancho chiles in Pork Posole

The ground ancho chile is the key to the flavor here, and go as fresh as you possible can.  Ancho chile powder is not the same things as generic “Chili Powder” that you get at the grocery.  The generic stuff is usually a blend of multiple ingredients such as cumin, oregano, garlic powder and ground chiles and the ratio of each ingredient varies widely between brands.

You can usually find ground ancho chile at Latin grocery stores and sometimes in regular supermarkets in the Mexican grocery aisle.  If you want really fresh ancho powder, you can buy some whole dried anchos from me and grind them up yourself.  I sell them at the local farmers’ markets, but if you don’t live in Minnesota, contact me at dsheathglen@gmail.com and order some.

Pork Posole Toppings for the Crowd

This recipe makes a lot and if you don’t want to have it for lunch all week, share it with your family or invite some friends over.  It’s always fun to put a platter of toppings on the table so everyone can add them to their soup, and most of the traditional garnishes/toppings are also low carb!  Here are a few:

  • thinly sliced red radish
  • shredded cabbage
  • cilantro
  • diced avocado
  • Queso Fresco
  • lime juice
  • diced fresh green chile

Recipe for Slow Carb Pork Posole

Ingredients:

  • 1 tsp ground cumin, toasted and then ground if possible
  • 1 Tbsp oregano
  • 3 bay leaves
  • 1/2 cup ground Ancho chile powder
  • 2 1/2 – 3 lbs boneless pork shoulder (aka Boston Butt), cut into small chunks
  • 1 large onion, diced
  • 6 garlic cloves, minced
  • 4 cups chicken broth
  • 1 Tbsp salt
  • 2 cans of white navy beans (or 2 cups of dried navy beans soaked overnight)
  • substitute cabbage in for the navy beans if you are strictly ketogenic

Directions:

  1. Combine all of the ingredients in a crockpot or slow cooker and cook on low 6-8 hours or until meat is tender.  Add salt and more Ancho chile powder if needed.
  2. This is even better the next day.  Just turn the slow cooker back on low for a couple more hours.  You really can’t overcook.

 

 

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