Quick & Easy Pumpkin Soup (Low Carb, Vegan, Dairy & Gluten Free)

This is an aromatic and flavorful
autumn and winter soup.

Ingredients: 

1 tablespoon olive oil

2/3 cup diced shallots or yellow onion

2 cloves garlic, minced

2 tablespoons Lakanto Golden Monkfruit sweetener

1 1/2 teaspoons pumpkin pie spice**

1 1/2 teaspoons pink Himalayan or sea salt

2 1/2 cups chicken broth (or, vegetable broth for vegan)

1 (15 ounce) can pure pumpkin puree

1 cup canned coconut milk (at room temperature)

Optional for garnish:

6 - 7 1/2 teaspoons pepitas (Shelled pumpkin seeds

8 - 9 1/2 teaspoons crushed toasted pecans***

8 - 9 1/2 finely chopped pistachios

Method:

Heat the oil in a large saucepan, over medium heat. Add the shallots and saute for 2 minutes. Reduce the heat to medium-low. Add the garlic and saute for and additional 2 minutes. Stir in the Golden sweetener, pumpkin pie spice and salt. Carefully whisk in the broth. Add the pumpkin puree and whisk to blend in. Cover and simmer on low to medium-low for 10 minutes. Gently whisk in the coconut milk. Makes four 1 1/4 cup or five 1 cup servings. If desired, garnish with a sprinkling of pumpkin seeds, crushed pecans, or chopped pistachios.

**To make homemade pumpkin pie spice, please see this simple recipe: 

Homemade Pumpkin Pie Spice Seasoning Blend 

https://carriekitchencreations.blogspot.com/2019/10/homemade-pumpkin-spice-seasoning.html

***To make perfect toasted pecans, please see this simple recipe:

Toasted Pecans 

https://carriekitchencreations.blogspot.com/2016/06/toasted-pecans.html

Nutritional info per 1 cup serving (without garnish), approximately:

168 calories ~ 13 grams fat ~ 9.78 grams net carbs ~ 3.3 grams protein

Nutritional info per 1 1/4 cup serving (without garnish), approximately:

210 calories ~ 16.22 grams fat ~ 12.23 grams net carbs ~ 4 grams protein

Note: This is a perfect autumn soup ~ I was surprised by how much my husband liked it!

Family Favorite Spinach Quiche (Low Carb & Gluten Free)

A Delicious & Simple Crustless Quiche!

 Ingredients:

olive, coconut or avocado oil cooking spray

2 tablespoons water 

10 ounce bag of fresh spinach

2 tablespoons minced shallots

3 thick slices of crisp bacon, chopped

2 cups grated Gruyere or Swiss cheese**

5 eggs

1/4 cup heavy cream

1/4 teaspoon black pepper

Method:

Preheat oven to 350*. Coat the bottom and sides of a 9 inch deep dish pie pan with the cooking oil.

Place the water and spinach in a very large frying pan. Cook, stirring constantly, just until the spinach changes color and wilts.  Once the spinach is evenly wilted, place on layers of paper towels. Place additional towels on top and blot until all of the moisture is removed.

Evenly layer the wilted spinach over the bottom of the prepared pie pan. Sprinkle the shallots over the spinach. Next and a layer of chopped bacon. Top with the grated cheese. Beat together the eggs cream and pepper. Pour over all of the ingredients in the pie pan. Bake for 25 to 30 minutes. Check after 15 minutes and if the edges are golden brown, very lightly cover with aluminum foil to prevent burning. Remove from the oven and allow to cool for 5 minutes before cutting into 6 portions and serving. Makes 6 servings.

**If you do not like Gruyere or Swiss cheese, you may substitute Monterey Jack, Pepper Jack, Extra Sharp Cheddar, Muenster, Gouda or Havarti cheese.

Nutritional info per serving, approximately:

424 calories ~ 32.27 grams fat ~ 2.9 grams net carbs ~ 29.4 grams protein

Notes: This crustless quiche is delicious and flavorful. Perfect for Dinner, Breakfast, Brunch and Lunch!

Copycat Almond Joy Candy Bars (Easy & BETTER Than Store Bought!!!)

 

So simple to make and so Incredibly Delicious!

Ingredients:
24 whole almonds
2 tablespoons coconut oil
3 tablespoons canned coconut cream (shake or stir well before measuring)
1/2 teaspoon coconut extract**
1 cup unsweetened shredded (not flaked) coconut
1/4 - 1/3 cup sugar***
waxed paper
Chocolate Coating:
4 ounces (approximately 2/3 cup) dark chocolate chips
2 teaspoons coconut oil

**The texture of shredded coconut
is finer than that of flaked coconut.
(Make certain to purchase the right
type of coconut.)**

Method:
Preheat oven to 300*. Place the almonds in a pie pan, or on a baking sheet. Bake for 3 minutes. Remove from the oven, stir and bake for another 3 minutes. (Do not overcook: they should be toasted, not burned.) Set aside to cool.
Heat the coconut oil for 20 seconds (or until melted) in a small or medium microwaveable bowl. Add the coconut cream, extract, coconut and sugar. Stir, with a fork, to mix well. Line a baking sheet, or pan, with waxed paper. Form the coconut mixture into 12 miniature logs and place on the lined pan. Very lightly press 2 toasted almonds on top of each coconut log. Place in the freezer for 10 minutes or longer.

Place the chocolate chips and coconut oil in a microwave safe bowl. Heat for 15 seconds. Remove and stir. Repeat until melted and smooth. Use 2 forks to dip, turn and coat each chilled coconut bar. Lift with a fork and allow the excess chocolate to drip off of the candy bar. Return to the waxed paper lined pan. Place in the refrigerator to allow the chocolate to harden. 

I sprinkled a tiny bit of freshly ground pink Himalayan
salt on top of these, before they hardened in the
refrigerator,  for my husband.  He liked them "salted",
but I prefer them without the extra salt.

Once the chocolate is set, share and enjoy. Makes 12 candy bars. Store in an airtight container in the refrigerator.

**Vanilla extract may be substituted for the coconut extract.

***The amount of sugar, 1/4 - 1/3 cup is determined by your personal preference and taste.***

Notes: These "Almond Joy" candy bars taste better than the store bought ones! (I recommend making a double batch, because EVERYONE loves these.)

Perfect Lamb Chops With Red Wine Drizzle (Delicious & Low Carb)

Delicious, Flavorful & Perfectly
cooked Lamb Chops

Ingredients: 

2 tablespoons minced yellow onion

1 teaspoon olive oil

1 cup dry red wine

1 teaspoon butter

1 teaspoon dried basil

1 teaspoon dried marjoram

1 teaspoon dried thyme

1/2 teaspoon garlic powder

1/2 teaspoon pink Himalayan or sea salt

1/4 teaspoon ground black pepper

1/4 cup olive oil

8 lamb loin chops (1 inch thick and about 6 ounces each)

Method:

Saute the onion in 1 teaspoon of oil, in a small saucepan, just until tender. Add the wine and bring to a boil. Cook until the liquid is reduced to 1/4 of a cup. Stir in the butter and remove from the heat. Set aside, cover and keep warm.

Combine the herbs and spices. (I used a small mortar & pestle.) Coat both sides of each lamb chop with olive oil. Rub the spice mixture onto both sides of the oiled chops. Cover and refrigerate for 1 hour. 

Place the lamb chops in a large skillet, over medium heat. Cook each side, for 6 to 7 minutes, or until they reach the level of doneness that you prefer. (If desired, use a meat thermometer: medium rare = 135*, medium = 140*, medium well = 145*) Drizzle one tablespoon of the wine sauce over each serving. Makes 4 servings.

Nutritional info per  12 ounce serving (with wine drizzle), approximately:

1225 calories ~ 87.6 grams fat ~ 2.4 grams net carbs ~ 97.57 grams protein

Nutritional info per 12 ounce serving (without wine drizzle), approximately:

1154.75 grams fat ~ 85.5 grams fat ~ 0.22 grams net carbs ~ 97.4 grams protein

Notes: 

Even though the red wine drizzle is optional, it does add that little gourmet touch to this dish.

Roasted asparagus and tomatoes pair nicely with this dish and so would mashed cauliflower or turnips. To see the recipe for the roasted asparagus, on this blog, please see: Low Carb PERFECT Oven Roasted Asparagus (With Garlic & Tomatoes)  (Just enter "Keto roasted asparagus" in the search box in the upper left corner of this page.)

I served this meal to my husband and godparents ~ we all loved it!

Easy Keto Oven (Or Air Fryer) Fried Chicken

Moist & Delicious Oven Fried Chicken

 Ingredients:

2 pounds boneless skinless chicken thighs or breasts

1/2 cup heavy whipping cream

1 1/2 cups pork pamko**

3 tablespoons smoked paprika

1 tablespoon ground black pepper

1 tablespoon garlic powder

1 tablespoon onion powder

1/2 - 1 teaspoon pink Himalayan or sea salt

1 teaspoon ground coriander (optional)

coconut or olive oil cooking spray 

blue cheese dressing, ranch dressing, or sugar free barbecue sauce (optional)

Oven Method:

Place the chicken into a bowl or container with a lid. (If using chicken breasts, cut each breast into 4 pieces.) Pour the cream over the chicken and turn to coat and cover completely. Cover the bowl, or container, and place in the refrigerator for 30 minutes or longer.

Preheat oven to 400*. Line a baking pan with aluminum foil. Lightly spray the foil with the cooking oil. 

Add the pork panko and spices to a bowl. Stir well with a fork until well blended. Dip the prepared chicken into the crumbs, turning to completely coat all of the sides. Place on the prepared pan. Bake for 15 minutes. Remove from the oven and, use tongs to turn the pieces over. Return to the oven and continue baking for an additional 10 to 15 minutes, or until golden brown. Makes 4 servings. Serve plain or with barbecue sauce, blue cheese or ranch dressings for dipping.

Air Fryer Method:

Set the air fryer to 390*. Place the chicken in the basket, being careful to leave some space between pieces. Cook for 16 minutes. Repeat with any remaining pieces.

You can use regular pork rinds and crush them, but I highly recommend purchasing a bag of "Pork Panko". (I found it online.) I tried some recipes that called for crushed pork rinds, but I gag at the smell and taste of regular pork rinds, and when crushed, I find that their consistency becomes gummy. Pork Panko has the texture of bread crumbs and can be substituted in any recipe that calls for regular panko or bread crumbs. (When stored in the refrigerator, they will remain fresh until needed.)

Nutritional info per serving (with chicken thighs), approximately:                    

566.4 calories ~ 32.8 grams fat ~ 5 grams net carbs ~ 57.37 grams protein                    

Nutritional info per serving (with chicken breasts), approximately:                  

568.4 calories ~ 23.3 grams fat ~ 5 grams net carbs ~ 7.2 grams protein

Note: This flavorful chicken is healthy and simple to make!

Keto Friendly Pumpkin Cookies ~ Gluten & Dairy Free (Can be Baked in Regular Oven or Microwave)

~ Two large Pumpkin  Cookies ~
(Left cookie baked in a microwave and
right cookie baked in a regular oven.)

 Ingredients:

parchment paper or coconut oil cooking spray

2 2/3 cups finely ground almond flour

3/4 cup Lakanto Monkfruit "Baking" sweetener*

1 teaspoon pumpkin pie spice**

1/8 teaspoon pink Himalayan or sea salt

1/4 cup pumpkin puree

4 egg yolks

2 teaspoons Lakanto Monkfruit Maple Syrup***

Keto cinnamon sugar (see below)

Oven Method:

Preheat oven to 325*. Line a baking sheet with parchment paper, or spray with cooking oil spray. 

Place the almond flour, Baking sweetener and spices in a medium mixing bowl and stir with a large fork to thoroughly combine and remove and clumps. Make a well in the dry ingredients. Add the pumpkin, egg yolks and maple syrup to the dry ingredients and stir until all of the  ingredients are well mixed. Use your hands to form into a large ball of dough. Divide into 8 equal sized portions. Shape each portion into a 3 inch circle and place on the prepared baking sheet. Sprinkle a 1/2 teaspoon of keto cinnamon sugar on top of each cookie. Bake for 7 minutes. Remove from the oven, rotate the baking sheet and return to the oven for an additional 7 minutes, or until the edges of the cookies are golden brown. Cool on the baking sheet for 10 minutes. Serve warm, or once completely cooled, store in an airtight container, in the refrigerator. Makes 8 large cookies.

Microwave Method:

Line a plate with a piece of parchment paper, or spray with cooking spray. Cook 1 cookie at a time, for 45 seconds, each. Allow to cool for 10 minutes before transferring to a cooling rack. Store in an airtight container in the refrigerator.

Keto Cinnamon Sugar: Stir together 1/4 cup Lakanto Classic Monkfruit sweetener (or sweetener of choice) and 1 to 1 1/2 teaspoons ground cinnamon. Store in an airtight container. This can be used for cinnamon toast, added to coffee and more.

*Lakanto Baking sweetener has a much finer texture than Lakanto Classic sweetener and really produces superior baked goods. (If you do not have Lakanto Baking sweetener in your pantry, the Classic sweetener can be made finer by blending in a food processor.) 

**To make homemade Pumpkin Pie Spice, please click on the link below:   https://carriekitchencreations.blogspot.com/search?q=pumpkin+pie+spice

***1 teaspoon of pure vanilla extract may be substituted for the maple syrup.

Nutritional info per cookie, approximately:                                                                            326 calories ~ 21 grams fat ~ 4 grams net carbs ~ 9.4 grams protein

Notes:  These cookies are large, so I cut them in half and only ate one 2 carb half cookie for a snack or after dinner dessert treat.

My husband and I both enjoyed these chewy pumpkin cookies warm and chilled. Typically, we prefer oven baked goods to ones cooked in a microwave, but we enjoyed these cookies, prepared both ways. (In a blind taste test, my husband incorrectly guessed which cookie was oven baked.)

 

Authentic German Style Bratwurst & Sauerkraut (A Keto Version)

When I lived in Germany, I learned how to make this
Delicious dish... It is the Best sauerkraut ever!

Ingredients:

1 - 1 1/2 pounds radishes

6 slices thick cut bacon

1 tablespoon bacon grease
one 32 ounce jar of sauerkraut**
3/4 cup grated yellow onion
3/4 cup grated Granny Smith apple (optional)

1/2 teaspoon black pepper
1 teaspoon caraway seeds (optional)
8 - 16 authentic German Bratwurst, or sausage or other sausage (optional)***
deli mustard (optional)

Method:
Rinse the radishes and cut off the stem tops. Cut the radishes in half and place in a cooking pot. Add enough water to cover. Bring to a boil and cook for 5 minutes. Use a colander to drain the water. Set aside.
Fry the bacon over medium heat until crisp. Reserve one tablespoon of the bacon grease and discard the rest. (Or, strain and save in a glass container, in the refrigerator, for future use.) Chop the bacon and set aside.
Add the tablespoon of bacon grease to an extra large skillet. Heat over medium low heat. Add the entire jar of sauerkraut, including the liquid. Grate the onion and apple into the sauerkraut. Add the chopped bacon and stir to mix. Sprinkle the pepper over the mixture and stir. Add the radishes and mix in with the kraut. simmer over low heat, for 30 minutes or longer.
If desired, pan fry bratwurst for 8 to 10 minutes, turning so that all sides become browned.
serve on top of the sauerkraut and drizzle with the mustard. Makes 8 servings.

 **Make certain that the sauerkraut is packaged in a jar, not in a can. (Canned sauerkraut has a "tinny" flavor. 

***I choose authentic German bratwurst, made from veal or beef, because they are less fatty and (in my opinion) they have a superior flavor. (Uncooked, they are a beige color, not brown.) I can sometimes find them at a regular grocery store, but typically I purchase them from a German deli or store. (I found the ones for this meal, imported from Germany, at an Aldi market.) 

This package, from Aldi
market for about $4.00

Nutritional info per serving of sauerkraut without apple, approximately:                                        143.48 calories ~ 5 grams fat ~ 5 grams net carbs ~ 5 grams protein

Nutritional info per serving of sauerkraut with apple, approximately:                                                 147.48 calories ~ 5 grams fat ~ 5.8 grams net carbs ~ 5 grams protein

Nutritional info per serving of sauerkraut (with one bratwurst and no apple), approximately: 429.48 calories ~ 32 grams fat ~ 5 grams net carbs ~ 17 grams protein

Nutritional info per serving of sauerkraut (with one bratwurst and with apple), approximately: 433.48 calories ~ 32 grams fat ~ 5.8 grams net carbs ~ 17 grams

Nutritional info per serving of sauerkraut (with two bratwurst and no apple), approximately: 715.48 calories ~ 59 grams fat ~ 5 grams net carbs ~ 29 grams protein

Nutritional info per serving of sauerkraut (with two bratwurst and with apple), approximately: 719.48  calories ~ 59 grams fat ~ 5.8 grams carbs ~ 29 grams protein

Note: I made this dinner for my favorite Aunt & Uncle. My Aunt marveled at how delicious the meal was and my Uncle asked if he could lick his plate!

The BEST Keto Friendly Chocolate Fudge Brownies (VERY LOW CARB)

Delicious, Chewy and Fudgy!

Ingredients:

3/4 cup of butter (1 1/2 sticks), at room temperature

2 ounces sugar free dark chocolate chips (approximately 1/3 cup)

1/2 cup almond flour

1/4 cup unsweetened cocoa powder

3/4 cup Lakanto Baking sweetener** 

1/2 teaspoon baking powder

3 eggs, at room temperature

1/2 teaspoon pure vanilla extract***

Method:

Preheat oven to 350*. Line an 8 x 8 inch baking pan with parchment paper that covers the bottom and sides of the pan. Place the butter and chocolate chips into a microwave safe bowl. Heat for 30 seconds, remove, and stir to mix. In a separate small bowl, stir together the flour, cocoa, sweetener and baking powder. In a large bowl, beat the eggs and vanilla with an electric mixer. Add the butter mixture and mix together with the eggs. Add a half cup of the dry ingredients to the egg mixture and mix on low speed to blend in. Repeat  until all of the dry ingredients have been added. Spread the batter evenly into the parchment lined baking dish. Place in the center of the oven. (Depending on your oven, the brownies will bake for 20 to 30 minutes.) Bake for 10 minutes. Remove, rotate the pan, return to the oven and continue baking for another 10 minutes. Check to make sure that the outer edges are crisp, but not burnt. (The center will still appear slightly moist.) Carefully watch and continue baking for additional minutes as needed. 

Allow to cool, at room temperature, for 15 to 20 minutes. (or longer) Chill in the refrigerator for at least 30 minutes before cutting into 16 equal sized squares. Makes 16 servings. Store in an airtight container, in the refrigerator.

**Lakanto Baking sweetener has a much finer texture than Lakanto Classic sweetener and really produces superior baked goods. (If you do not have Lakanto Baking sweetener in your pantry, the Classic sweetener can be made finer by blending in a food processor.)

***To make your own vanilla extract, please click on the link to this recipe: https://carriekitchencreations.blogspot.com/2016/02/homemade-vanilla-extract.html

Nutritional info per serving, approximately:

116 calories ~ 11.77 grams fat ~ .95 grams net carbs ~ 2.26 grams protein

Notes: 

The family members that tested these fudgy brownies were amazed by the taste and texture! They were good at room temperature, and even better, after they were chilled. 

For variety, Sugar free peanut butter chips, sugar free butterscotch chips or chopped nuts may be added to the batter. (Nuts will increase the calories, carbs & etc.)

Keto Cheese Nips (Better Than Moon Cheese & VERY LOW Carb!)

 

Crunchy &  Chewy bite sized cheese snacks.

Ingredients:

7 ounces of hard cheese (such as Cheddar, Monterey Jack or Gouda)

Method:

Line a large baking sheet (with sides) with parchment paper. Cut the cheese into 1/4 inch thick slices and then into small squares. Place the squares on the prepared baking sheet. Cover with a lightweight dish towel and set aside, at room temperature, for 48 hours.

Preheat oven to 400*. Bake for 3 to 5 minutes or until lightly golden and popped.

Cool on absorbent paper. Makes 4 servings. (about 1 1/2 cups) Store any leftovers in an airtight container.

Nutritional info per serving (with cheddar cheese), approximately:

201.25 calories ~ 16.45 grams fat ~ 1.55 grams net carbs ~ 11.4 grams protein

Note: These mini cheese nips are a satisfying low carb snack and salad topping.

Keto Friendly Chocolate Chip Cookies ~ Vegan & VERY LOW Carb (Includes Dairy Free Option)

 

These Chewy Chocolate Chip Cookies feature a
tasty blend of coconut, almond & chocolate flavors.

Ingredients:

1/4 cup coconut oil

1/2 cup Lakanto Golden Monkfruit sweetener

1/4 cup water

1 1/2 teaspoons pure vanilla extract

1/4 teaspoon almond extract (optional)

1 teaspoon butter extract

2 1/2 cups almond flour

1 teaspoon baking powder

1/8 teaspoon pink Himalayan or sea salt

1/4 cup (2 ounces) sugar free dark chocolate chips*

3 tablespoons (1 1/2 ounces) sugar free milk chocolate chips**

Method:

Preheat oven to 325*. Line 2 baking sheets with parchment paper. Melt the coconut oil, in a large microwave safe mixing bowl, for about 25 seconds in a microwave oven. Add the sweetener, water and extracts. Stir with a fork until well blended. Add the flour, baking powder and salt. Mix well. Fold in the dark chocolate chips. Use a spoon or cookie scoop to form 20 portions. Form each portion into a circle 2 1/2 to 3 inches in diameter. Place on the prepared cookie sheets. (While baking, the cookies will not spread.) Divide the milk chocolate chips evenly between the cookies and gently press into the cookie dough. Bake for 6 minutes. Remove the tray, rotate and return to the oven for an additional 6 minutes, or just until the edges are a light golden brown. Cool completely before serving. Makes 20 cookies. Store in an airtight container at room temperature, or in the refrigerator.

*Use dairy free chocolate chips if you are following a dairy free diet.

**If desired, all dark, or all milk chocolate chips may be used, instead of a mixture.

Nutritional info per cookie, approximately:

110 calories ~ 9.6 grams fat ~ 1.5 grams net carbs ~ 2.75 grams protein

Notes: 

If you like the flavor of marzipan, you can add  the almond extract to the dough. 

Lily's makes a variety of baking chips that can change the flavor of these cookies. Try mixing peanut butter & chocolate chips or butterscotch & chocolate chips.

These cookies taste best at room temperature and can be stored outside of the refrigerator for 4 days. (They will keep longer, if stored in the refrigerator.)

My family and I thought these cookies  taste best completely cooled, at room temperature. But...they were even better, the next day, chilled in the refrigerator!

KETO Pumpkin Cheesecake Mousse Cups

Delicious & Creamy Pumpkin Mousse
Cups ~ (Fat Bombs)

Ingredients:

1 cup heavy whipping cream

8 ounces cream cheese (softened at room temperature)

1/4 cup pumpkin puree

1 teaspoon vanilla

1/2 teaspoon pumpkin pie spice**

5 tablespoons Lakanto Golden sweetener (or sweetener of choice)

nutmeg (optional)

Keto cinnamon sugar*** (optional)

Method:

Add the heavy cream to a medium sized mixing bowl. Beat at high speed until stiff peaks form. Set aside. In a separate bowl, mix the cream cheese, pumpkin, vanilla, spice and sweetener at  medium speed, until well blended. Add the cream cheese mixture to the whipped cream. Mix at medium speed until combined and fluffy. Divide the mousse evenly between 10 small dessert cups. Refrigerate for 3 hours or overnight. If desired, top each mousse with a sprinkle of nutmeg or a couple of pinches of Keto cinnamon sugar. Makes 10 servings.

**To make your own Pumpkin Pie Spice Mix, please click on this recipe link:  https://carriekitchencreations.blogspot.com/2019/10/homemade-pumpkin-spice-seasoning.html

***To make Keto Cinnamon Sugar: Stir together 1/4 cup Lakanto Classic Monkfruit sweetener (or sweetener of choice) and 1 to 1 1/2 teaspoons ground cinnamon. Store in an airtight container. This can be used for cinnamon toast, added to coffee and more.

Nutritional info per serving, approximately:

164 calories ~ 16.45 grams fat ~ 2.3 grams net carbs ~ 2.1 grams protein

Note: This mousse tastes best when chilled overnight. My non-Keto husband found it hard to believe that this delicious snack/dessert was Keto and sugar free.

The BEST Keto Fried Chicken Tenders ~ A Family Favorite

Oh my...these chicken tenders are
so moist & delicious!!

Ingredients:

1 pound boneless, skinless chicken breasts

1 1/4 cups pickle juice

3/4 cup almond flour

1 teaspoon pink Himalayan or sea salt

1 teaspoon black pepper

1 teaspoon smoked paprika

1/2 teaspoon garlic powder

2 eggs

1 1/2 cups pork panko**

coconut oil

Dipping Sauces: Blue Cheese or Ranch Dressing, sugar free barbecue sauce, sriracha mixed with mayo, or other sauce that you prefer

Method:

Cut the chicken breasts into 10 to 12 portions. Place with the pickle juice in a plastic bag, or container. Seal or cover and marinate, in the refrigerator, for at least 1 hour or overnight. 

Place the marinated chicken pieces in a colander to drain the pickle juice.

In a small bowl, stir together the almond flour, salt, pepper, paprika and garlic powder. Place the eggs, in a separate small bowl, and beat until blended. Add the pork panko to a third small bowl. Coat each piece of chicken in the almond flour mixture. Then, dip into the eggs and allow extra egg to drip off of the chicken. Next, roll in the panko. Set aside, on a platter, and repeat with the remaining pieces.

Add coconut oil to a large skillet or pot. (should be 2 inches deep) Heat over a medium high heat. (or, to 350*) The oil is ready for frying, when a few droplets of water are sprinkled into the pan and begin to sizzle. Carefully and 3 or 4 pieces of the prepared chicken to the oil. Cook for 3 minutes and then turn to cook the opposite side, for an additional 3 minutes, or just until both sides are golden brown. Remove from the oil with a slotted spoon and place on absorbent paper. Makes 3 to 4 servings. Serve alone or with your favorite dipping sauces.

**You can use regular pork rinds and crush them, but I highly recommend purchasing a bag of "Pork Panko". (I found it online.) I tried some recipes that called for crushed pork rinds, but I gag at the smell and taste of regular pork rinds, and when crushed, I find that their consistency becomes gummy. Pork Panko has the texture of bread crumbs and can be substituted in any recipe that calls for regular panko or bread crumbs. (When stored in the refrigerator, they will remain fresh until needed.)

Nutritional info per serving (1/3 of recipe, without sauce), approximately:

572.6 calories ~ 30 grams fat ~ 2.6 grams net carbs ~ 71.5 grams protein

Nutritional info per serving (1/4 of recipe, without sauce), approximately:

429.5 calories ~ 22.5 grams fat ~ 1.9 grams net carbs ~ 53.5 grams protein

Notes: These chicken tenders were very simple to make and did not taste like pickles, or pickle juice. Very tender, moist and delicious! (Never throw away pickle juice ~ strain and save to drink and cook with.)

Stir Fried Asparagus ~ Vegan & Keto Friendly

A Delicious, Flavorful & Aromatic side
dish that pairs well with many meals
and also is great to add to salads!

 Ingredients:

1 bunch of asparagus (about 13 ounces)*

2 to 3 cloves of garlic, chopped

1 1/2 tablespoon avocado oil (cooks well at a high heat)

1/2 teaspoon toasted sesame oil

1/2 - 1 teaspoon Asian chili garlic sauce (for the amount of spiciness you prefer)**

1 tablespoon Aloha low sodium soy sauce or coconut aminos***

1/2 teaspoon dried ground ginger****

1 1/2 - 2 teaspoons rice cooking wine or dry sherry (optional)

Method:

Remove the tougher ends of the asparagus and discard. (Or, save in the freezer, with other vegetable trimmings, to make a vegetable broth when needed.) Chop the remaining asparagus into bite sized pieces. Place in a colander, rinse and drain.

Add the avocado and sesame oil to a large skillet, or wok, over medium high heat. Add the asparagus and garlic. Stir in the chili sauce, soy and ginger. Cook and stir until cooked, but crisp. (about 3 to 4 minutes) Remove from the heat and if desired, stir in rice wine or sherry. Makes 3 servings.

*Our family prefers thinner stalks of asparagus to the thicker ones.

**This brand of chili garlic sauce has 0 carbs: 

***Aloha brand Hawaiian has fewer carbs than other soy sauces.

****2 teaspoons of fresh minced ginger may be used instead of ground ginger.

Nutritional info per serving, (with 2 cloves garlic,  ground ginger & rice wine) approximately: 

98. 8 calories ~ 8 grams fat ~ 3.5 grams net carbs ~ 3 grams protein

Note: This simple stir fry dish is quick, easy and tasty!

VERY LOW CARB ~ Keto Mini Mocha Meringues (Sugar & Gluten Free)

These meringues are light and tasty "grown up" 

coffee treats. Extremely low in calories and carbs! 

Ingredients:
1/4 cup Lakanto Baking Sweetener**
1 tablespoon instant espresso (or coffee) powder
1/8 teaspoon cream of tartar
2 large egg whites

Garnish:
4 ounces sugar free semi-sweet or dark chocolate chips (optional)
1 teaspoon coconut oil (optional

Method:
Preheat oven to 240*. Line baking sheets with parchment paper.
In a large mixing bowl, whisk together sweetener, coffee powder and cream of tartar. Add egg whites and whisk to mix. Set the bowl over, but not in, a saucepan of simmering water. Cook, whisking constantly, until the sugar is dissolved and the whites are very warm to the touch. (Approximately 3 - 5 minutes.)
Remove from heat. Use an electric mixer, beat on low speed, gradually increasing the speed to high, until soft, glossy peaks form. (Approximately 5 - 7 minutes.)

Spoon the egg white mixture into a pastry bag fitted with a 3/4 inch star tip. Pipe 1 inch wide stars onto the parchment lined baking sheets.

Bake  until the meringues are just set on the outside. (Approximately 25 - 35 minutes.) Slide the parchment with cooked meringues onto wire racks to cool completely. Use a spatula to remove the cooled meringues from the parchment paper.
If you would like to add a chocolate garnish to the meringues, place chocolate chips and coconut oil in a small microwaveable bowl. Heat and stir, at 30 second intervals, until the chocolate is melted. Dip the meringue tops into the melted chocolate. Let excess drip off , then return to parchment, to set, for about 20 minutes. Makes about 80 mini meringues.

**Lakanto Baking Sweetener is finer than Lakanto Classic Sweetener. If you do not have the Baking Sweetener available, the Classic Sweetener can be made finer by placing  in a food processor.

Nutritional info for 2 meringues (without garnish), approximately:

1.1 calories ~ 0 grams fat ~ .07 grams net carbs ~ .19 grams protein

Nutritional info for 2 meringues (with garnish), approximately:                               

14 calories ~ 1 gram fat ~ .27 grams net carbs ~ .39 grams protein