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This keto broccoli cheddar soup is so cozy, delicious and filling. It’s perfect to warm up on, now the days are getting colder. One bowl of this soup has 8 grams of net carbs.

This soup is also child-proof. As much as my daughter doesn’t like to eat anything that looks remotely green, she did enjoy this soup to my surprise. But I think it was mainly because she loves cheddar cheese and fried bacon.

For the ingredients

The vegetables: In this soup, I used organic broccoli, but you can use any other cruciferous vegetable as they are low in carbs and fit into a ketogenic diet. Think of cauliflower and Brussels sprouts for example.

The cooking oil: I used Ghee to make this recipe, but you can also use butter, coconut oil, beef tallow, or any other healthy fat. Avoid using vegetable oil, since they are high in omega 6 and inflammatory in the body.

The broth: In this recipe, I used vegetable broth which gives it that extra veggie flavor. If you don’t have vegetable broth available, you can also use chicken broth or beef broth.

The spices: I didn’t use too many different spices in this recipe, since most of the flavor came from the vegetable broth. I stuck to the basics: salt, black pepper, and nutmeg.

The cheese: Cheddar cheese is one of my favorite cheeses. It tastes absolutely delicious with everything. Most shredded cheddar cheeses do have colorants and additives in them to give them that nice orange color and to prevent the shred to stick together. Always check the ingredients of the cheddar cheese you buy. I used one that had a natural colorant in the ingredient list, called “beta carotene“, which is coming from a natural source like mushrooms, fruits, or vegetables.

You can also replace the cheddar cheese with any other shredded cheese of your liking.

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KETO BROCCOLI CHEDDAR SOUP RECIPE

4 portions

INGREDIENTS

– 1 medium-sized onion (cut in pieces)
– 3 cloves garlic (minced)
– 1 tablespoon ghee
– 1 broccoli head, cut in florets
– 2 cups vegetable broth
– 1 cup water
Salt & black pepper to taste
Nutmeg to taste
– 3 tablespoons cream cheese
– 2 cups cheddar cheese
– 12 slices of bacon, fried and cut in pieces (optional)

INSTRUCTIONS

  1. In a large pot, melt the ghee on medium-high heat.
  2. Fry the cut onion and minced garlic.
  3. Add the broccoli florets and stir everything together with a wooden spoon.
  4. Add the vegetable broth, water and spices. Let simmer until the broccoli is soft.
  5. Pulse-mix everything with an immersion blender (or regular blender), don’t overmix if you’d like to have some broccoli pieces in the soup. If you want a more liquid soup you can blend until everything is smooth.
  6. Add the cream cheese and let the soup simmer on low heat for another 5-10 minutes.
  7. Serve with a handful of shredded cheddar cheese and some fried pieces of bacon (optional).

NUTRITION

Serving: 1 bowl of soup | Calories: 331 kcal | Carbohydrates: 11g | Protein: 19.5g | Fat: 22g | Fiber: 3g

This keto-paleo pumpkin bread will give you all the fall vibes and will fit in either a paleo or ketogenic diet. Today it’s officially pumpkin season! I love the fall and especially all the recipes that can be made with my favourite seasonal product: pumpkins! This recipe is perfect not only to bring the delicious smell of pumpkin spice inside your home but also to enjoy it with a nice pumpkin spice latte. Let’s get cozy!

For the ingredients

The Flour: In this recipe I used a mixture of almond flour and coconut flour. The coconut flour is added to give this bread a bit more of a firm texture. When I only used the almond flour, it fell appart more easily.

The sweetener: depending on how you want to fit this bread into your diet you can use either erythritol (or monkfruit) when you’re on keto or you can use some maple syrup for the paleo friendly version of this recipe/

Spices and flavour: In this recipe I use a pinch of saltvanilla extract and pumpkin spice.
Make your own pumpkin spice blend by mixing:
– 2 teaspoon of cinnamon
– 1/2 teaspoon ground cloves
– 1/2 teaspoon ground nutmeg
– 1/2 teaspoon ground ginger
You can use 1 teaspoon for the recipe and save the left over spice mix in a jar and save it for when you want to make some other delicious pumpkin spice recipes.

Pumpkin puree: I used fresh home made pumpkin puree, which is really easy to make by peeling, deseeding and cutting a pumpkin and cook in a steamer. Once the pumpkin is cooked I mix it in a blender and save it in a jar in the fridge or the freezer.
If you don’t want to go trough the process of making the pumpkin puree, you can also buy canned pre-made pumpkin puree, which works just fine too.

Eggs: I used free range eggs in this recipe.

KETO-PALEO PUMPKIN BREAD RECIPE

1 loaf
10-12 slices

INGREDIENTS

– 1 1/2 cup almond flour
– 1/2 cup coconut flour
– 3/4 cup erythritol (keto version) or 1/3 cup maple syrup (paleo version)
– 1 tsp pumpkin spice – see ingredient notes to make your own pumpkin spice
– 2 tsp baking powder
– 1/4 tsp sea salt
– 3/4 cup pumpkin puree (canned or fresh)
– 4 large eggs
– 1 tsp vanilla extract
– 1/3 cup melted butter (keto version) or 1/3 cup melted coconut oil (paleo version)
– 1/4 cup chopped pecans

INSTRUCTIONS

  1. Preheat the oven to 350 °F or 175 °C.
  2. Line a loaf pan with some parchment paper.
  3. In medium sized bowl mix together the almond flour, coconut flour, sweetener (in the keto version only, for the paleo version, add it with the wet ingredients), pumpkin spice, baking powder, and salt.
  4. In a separate large bowl, add the melted butter, the vanilla extract, the pumpkin puree, eggs and maple syrup (in paleo version only).
  5. Mix with a handmixer until well combined.
  6. Add the dry ingredients to the wet mixture and mix well together with a spatula.
  7. Transfer the batter into the lined loaf pan and press evenly to make a smooth top.
  8. Sprinkle the top with chopped pecans and press them lightly into the surface.
  9. Bake for 45-60 minutes, until an inserted toothpick comes out clean.
  10. Cool completely before removing from the pan and slicing.

NUTRITION

Paleo version: Serving: 1 slice | Calories: 215 kcal | Carbohydrates: 12 g | Protein: 6g | Fat: 16g | Fiber: 3g

Keto version: Serving: 1 slice | Calories: 165 kcal | Carbohydrates: 6g | Protein: 2g | Fat: 14g | Fiber: 3g

Disclaimer: this post contains affiliate links, which helps keep this content free.

We had these keto-paleo pancakes for brunch today and they are absolutely amazing. They are so easy (and fast) to prepare, it made our family Sunday’s Brunch so much cosier. These are also nice and fluffy, and taste so close, or even better, than the ones I used to have in ihop.

The best things about this recipe is that you can adjust it to your needs: you can make them paleo friendly or keto friendly, and if you’re just gluten free and not on a strict diet, you can mix it up and create which ever version of these pancakes you like.

For the ingredients in this recipe

Flour: To keep these pancakes gluten free I used a mixture of almond flour and coconut flour. I’ve tried making these with just almond flour, but they fell appart more easily, that’s why adding in some coconut flour helped to keep them more firm.

The sweetener: depending on which diet you’re on, there will be a difference in the sweetener you’ll choose. If you’re on a ketogenic diet, you can use (golden) erythritol, monkfruit or stevia. When you’re on a paleolithic diet, you can use coconut sugar, honey or maple syrup. A quick tip on buying maple syrup: the darker, the more mineral content the maple syrup has and the more health benefits you’ll get out of eating it. Previously there was a grading system for maple syrup A-D (in which D was the purest form). Now all maple syrup is an A grade, so the best way to decide which one will benefit you most, is to check the color.

The creamer: If you’d like to make this recipe dairy free you can use coconut creamer or any other nut creamer (not milk! As you need a thick consistency). When you’re on a ketogenic diet, and dairy is not a problem for you, you can use unsweetened heavy cream. Make sure to check the ingredient list when buying creamer. Avoid products that have ‘carrageenan‘ in it, since this additive causes inflammation.

What to combine these keto-paleo pancakes with

Again, depending on which diet or lifestyle you’re on, you”ll have a variety of options to eat these pancakes with. I’m a mix of keto and paleo, so I ate 1 pancake with some maple syrup and a side of bacon and eggs to enjoy some sweetness and to keep it low carb.

You can also add some whipped unsweetened heavy whipping cream or honey.

As you may have seen on my instagram story. For my 4 year old daughter, I made a special kid friendly version of these pancakes and she loved it. I combined some banana with strawberries and blueberries. It was a big hit.

KETO-PALEO PANCAKES RECIPE

8 pancakes


INGREDIENTS

– 1 cup almond flour
– 1/4 cup coconut flour
– 2 tablespoons golden erythritol (keto version) or 2 tablespoons coconut sugar (paleo version)
– 1 tablespoon baking powder
– 1/2 teaspoon sea salt
– 6 eggs
– 1/4 cup heavy cream (keto version) or 1/4 cup coconut cream (paleo version)
– 1 teaspoon vanilla extract
– 2 tablespoons melted butter (keto version) or 2 tablespoons melted coconut oil (paleo version)

INSTRUCTIONS

  1. In a large bowl add all the dry ingredients: almond flour, coconut flour, sweetener, baking powder and salt and mix with a spoon or spatula.
  2. In a separate medium sized bowl, add the eggs, creamer, vanilla extract and melted fat. Then, mix everything together with a whisk.
  3. Add the wet ingredients to the flour mixture and mix with a spatula.
  4. Bake the pancakes in a pan or on a griddle on medium-high heat. Add 1/3 cup of batter for one pancake and spread in a circle. Cook each side for 3-4 minutes until golden brown.

Disclaimer: this post contains affiliate links which helps keep this content free.

NUTRITION

Paleo version: Serving: 1 pancake | Calories: 214kcal | Carbohydrates: 9g | Protein: 8.5g | Fat: 17g | Fiber: 2.8g

Keto version: Serving: 1 pancake | Calories:196kcal | Carbohydrates: 5g | Protein: 8.3g | Fat: 16g | Fiber: 2.8g

Have you made this recipe?

Please let me know how you liked it in a comment below!

Love,

Evy

Casseroles are such a perfect cozy way to share a nice dinner with the family. This keto beef casserole has a total of 6g net carbs per portion and fits perfectly into a ketogenic lifestyle.

I wanted to make a dish with a basic white sauce, and the conventional casseroles my mother used to make were always made with a mixture of flour combined with butter (also known as béchamel). So to replace this, I made a sauce out of cauliflower and it tastes just as nice.

The ingredients

The vegetables: In this keto beef casserole I used brocolli, cauliflower and carrots. On the conventional keto diet, carrots are ‘not allowed’, but this full recipe only has 2 carrots so that cuts down the amount of carbs you will be eating and it gives it that extra natural sweetness to this dish.

The meat: I used grass-fed grass finished ground beef, I buy from my local farmer. You can also use another ground meat such as chicken, pork or lamb.

The spices: In this recipe I used salt and black pepper, paprika powder and turmeric powder to season the beef. You can add in some extra spices you prefer to season up the beef.
For the cauliflower sauce I used garlic powder, salt, black pepper and ground nutmeg.

The dairy: I’ve used ghee to cook the ground beef with, but you can also use another type of cooking fat such as coconut oil, butter or duck fat. In the cauliflower sauce I used sour cream and shredded mozzarella to make it extra creamy. If you don’t have sour cream, you can use cream cheese. To top off the casserole I used shredded mozzarella.

KETO BEEF CASSEROLE

8 servings

INGREDIENTS

– 2 cups broccoli
– 2 carrots, peeled and cut in slices
– 1 medium sized cauliflower head, cut into florets
– 1 tablespoon ghee
– 1 onion, cut in pieces
– 2 cloves garlic, minced
– 1.6 lbs / 750 grams ground beef
– Salt and pepper to taste
– 1 teaspoon paprika powder
– 1/2 teaspoon turmeric powder
– 2 tablespoons sour cream
– 1/2 teaspoon ground nutmeg
– 1 teaspoon garlic powder
– 2 cups shredded mozzarella cheese

INSTRUCTIONS

  1. Start by steaming the vegetables. In a steamer that has 2 tiers, add the broccoli and carrot slices in one tier, and the cauliflower florets in the other tier. Steam until the vegetables are well cooked (around 20-30 minutes). If you don’t have a steamer, you can cook the vegetables in 2 separate pots. Add water to the pot and cook the vegetables until they are done.
  2. In the meantime prepare the ground beef. In a large pan, melt the ghee on medium to high heat. Fry the onion and garlic until they start to brown.
  3. Add the ground beef and mince until it start to brown. Turn down the heat.
  4. Preheat the oven to 400 degrees Fahrenheit or 200 degrees celsius.
  5. Prepare the cauliflower sauce: Add the steamed/cooked cauliflower to a large pot and add garlic powder, salt and pepper, nutmeg and sour cream. Mix with an immersion blender(or blender) until you have a creamy sauce. Add 1/2 cup of the shredded mozzarella and stir it into the sauce with a wooden spoon.
  6. Add the prepared ground beef, steamed broccoli and carrots to the sauce and mix everything together with a wooden spoon.
  7. Transfer the mixture into a large oven dish (I used a 13 inch oval one) and sprinkle the rest of the mozzarella cheese on top.
  8. Bake in the oven for 25-30 minutes until the top starts to brown.

NUTRITION

Serving: 1/8 of casserole | Calories: 291 kcal | Carbohydrates: 9.1g | Protein: 28.2g | Fat: 16.4g | Fiber: 3.1g

Disclaimer: this post contains affiliate links which helps keep this content free.

These keto – paleo pumpkin muffins are perfect to get you straight into an Autumn mood. Pumpkin spice and everything’s nice, am I right?! Depending on which sweetener you’ll use, these delicious pumpkin muffins will fit in whichever diet you’re on. If you’re on a paleo diet you can use coconut sugar to sweeten them up. If you’re on keto, you can replace the coconut sugar with erythritol or monk fruit, or any other keto friendly sweetener (One muffin has 7 grams of net carbs).

The ingredients

Flour: For the flour I’m using blanched almond flour mixed a little bit of coconut flour to give them a nice, rather firm consistency.

Sweetener: For the paleo version of these muffins I used coconut sugar. Maple syrup can also be used instead, if that’s your preference. For the keto version you can replace the coconut sugar with golden erythritol (the white one will work as well), monkfruit or stevia.

Spices and flavour: In this recipe I use a pinch of salt, vanilla extract and pumpkin spice.
Make your own pumpkin spice blend by mixing:
– 2 teaspoon of cinnamon
– 1/2 teaspoon ground cloves
– 1/2 teaspoon ground nutmeg
– 1/2 teaspoon ground ginger
You can use 1 teaspoon for the recipe and save the left over spice mix in a jar and save it for when you want to make some other delicious pumpkin spice recipes.

Pumpkin puree: I used fresh home made pumpkin puree, which is really easy to make by peeling, deseeding and cutting a pumpkin and cook in a steamer. Once the pumpkin is cooked I mix it in a blender and save it in a jar in the fridge or the freezer.
If you don’t want to go trough the process of making the pumpkin puree, you can also buy canned pre-made pumpkin puree, which works just fine too.

Eggs: I used free range eggs in this recipe.

KETO – PALEO PUMPKIN MUFFINS

Recipe for 6 muffins

INGREDIENTS

– 2 cups almond flour
– 2 tablespoons coconut flour
– 1 teaspoon baking powder
– 1 teaspoon pumpkin spice (see ingredient information to make your own blend)
– Pinch of sea salt
– 1/4 cup coconut sugar or maple syrup (paleo version) or 1/2 cup golden erythritol (keto version)
– 1 cup fresh or canned pumpkin puree
– 2 eggs
– 1 teaspoon vanilla extract
– 4 tablespoon sliced almonds (to top off)

INSTRUCTONS

  1. Start by preheating the oven to 350 degrees Fahrenheit or 175 degrees celsius.
  2. Line out a muffin tin with paper cups.
  3. In a large bowl, mix the dry ingredients (almond flour, coconut flour, baking powder, pumpkin spice, sweetener and salt).
  4. In a separate bowl, mix the pumpkin puree, eggs and vanilla extract with a whisk.
  5. Dig a little hole in the flour blend and add the wet ingredients. Mix all the ingredients together with a wooden spoon or spatula until everything is nicely incorporated.
  6. Evenly transfer the batter into the muffin cups. You can use a spoon or an ice cream scoop for this.
  7. Press the dough slightly into the cups and sprinkle the sliced almonds on top of the muffins.
  8. Bake the muffins in the oven for 25-30 minutes. They are done when a toothpick comes out clean.
  9. Let them cool down before eating.

NUTRITION

Paleo version: Serving: 1 muffin | Calories: 320kcal | Carbohydrates: 20g | Protein: 12g | Fat: 24g | Fiber: 6g

Keto version: Serving: 1 muffin | Calories: 256kcal | Carbohydrates: 13g | Protein: 12g | Fat: 24g | Fiber: 6g

If you’re looking for more healthy fall recipes, then maybe you’ll like the healthy paleo pumpkin soup recipe I posted before.

keto - paleo pumpkin muffins

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