Wednesday, January 10, 2018

Cauli-fredo Sauce for Instant Pot

Have you ever wondered what to do with riced cauliflower besides making mock mashed potatoes? Put together this caulifredo in under roughly 30 mins and serve it on chicken with zoodles. I don't have photos yet as I have always been in a hurry to get it on the table. The children I sometimes feed actually liked it and didn't believe it was cauliflower.


1-2 tsps. Garlic, minced in jar
1 tbsp. Butter, unsalted
1 cup Silk cashew milk unsweetened
1/4 cup Heavy Whipping Cream (optional)
1 cup Chicken Broth
2 cups Riced Cauliflower
1/2 tsp. Pepper, black
1 tsp salt
1/8 cup Nutritional Yeast Flakes
4 tbsp. parmesan, grated
1/2 tsp. Xanthan Gum (optional)


  1. Put instant pot on saute. 
  2. Melt butter.
  3. Slightly brown garlic.
  4. Hit cancel.
  5. Add in rest of ingredients minus parmesan and xanthan gum.
  6. Hit porridge setting.
  7. Vent when done.
  8. Place all ingredients in Nutri-bullet and blend.
  9. Do not overfill Nutri-bullet with warm liquid or it will explode all over your counter when you open it.
  10. If you do not have a nutri-bullet, try a blender. You just need to get the cauliflower smooth.
  11. If you don't have an instant pot, I would throw everything in a large sauce pan and cook for 30 mins or until cauliflower is soft. Then used an immersion blender to blend.
  12. I have made this with and without xanthan gum and heavy cream. It's just creamier with those ingredients, but if you are against them, leave them out. This recipe is good both ways.
  13. The nutrition facts include the heavy cream and xanthan gum.

Nutrition Facts

4 Servings
Amount Per Serving
Calories: 140
Total Fat: 10.8 g
Total Carbohydrate: 6.8 g
Dietary Fiber: 2.3 g
Protein: 6.2 g

Wednesday, April 29, 2015

Cheesy Low Carb White Lasagna

Cheesy Low Carb Lasagna    5.5 net carbs

3 Eggs
Cream Cheese, 3 oz
Mozzarella shredded, 1 cup
Italian 4 Cheese Blend (Provolone, Parm, Asiago, Romano), 1 cup
Parmesan Cheese, grated, 1/2 cup
Ground Chicken, 12 oz
Heavy Whipping Cream, 1 cup, fluid
Silk cashew milk unsweetened, 8 oz
Arrowroot flour, 2 teaspoons
Baby Spinach, 5 oz
Mushrooms, fresh, 1 1/2 cup  slices
Nutmeg, ground, 1/8 tsp
Ricotta Cheese, whole milk, 7 oz.
Butter 1 Tbsp.
Additonal Butter or oil for frying
Garlic minced 1 tsp.
Salt and pepper to taste

Egg Crepes (Noodles)
Blend cream cheese and eggs in a Ninja, or a Magic Bullet. 
Over medium low heat pour a very thin layer into a frying pan. Flip over after about a minute. Repeat until batter is gone. 
Set aside. Later you will tear this apart into the right shapes to fill your pan and go in between your filling. (You may not use all of them. You can use one as a wrap for a sandwich.)

Filling (3 part process)
Chop spinach in food processor. (Not too fine.)
Boil in salted water for 2 mins. Drain in fine sieve or colander with paper towel in it. Rinse with cold water. Press out all moisture with a large spoon. Set aside. (I even squeezed out more with my hands once cooled. This boiling step keeps the spinach from turning your lasagna green.)

Puree mushrooms in food processor.
Melt butter in frying pan on medium low. Saute garlic for one minute. Add mushroom puree. Cook for 5 mins. Set aside.

Fry up chicken in frying pan. Season to taste with salt and pepper. Drain off liquids.

Mix all three of these together.

White Sauce
In a saucepan combine 1 tablespoon butter and the arrowroot flour. Add heavy cream, cashew milk and nutmeg and stir until it slightly thickens over medium high heat.

Cheese Layer
Combine mozzarella, Italian cheese, parmesan, ricotta and 1/2 cup of sauce in a bowl. (Save a handful for later. Maybe two handfuls.)

Pour a small amount of white sauce into the bottom of a loaf pan.
Layer in half the meat mixture.
Spread half the cheese mixture on top of that. Pour a little more sauce on top.
Place your egg noodles in single layer on top of that. Tear them apart so they don't overlap too much.
Repeat the above process for another layer.
Add that leftover Italian cheese to the top of the egg noodles.
Cover loaf pan with aluminum foil.
Bake for a half hour at 350 degrees. Remove foil and bake for another 10 minutes or until the top is bubbly and slightly golden brown.

If you don't like spending a couple hours in the kitchen, I suggest making this in stages. You could easily make the "noodle" part one day. Chicken the next. It's delicious. When the flavors layer together...This is by far one of my favorite recipes.

I should also forewarn you, let this rest for a good half hour before you first cut into this. Otherwise it falls apart and you should plan on eating it in a bowl.

(Honorable mention: You can find the Egg Crepe recipe all over the web. I first saw it on  I just decided to use it for lasagna noodles.)

Saturday, April 18, 2015


I got dumped via text last night for being too different.

The sad thing is, I'm pretty clear about who I am from the beginning when I meet someone. Too bad they didn't care enough to pay attention in the first place. Shame on me for ignoring the red flags once again. Another year of my life spent with the wrong dude.

And believe me, I thought I was giving the nice guy a chance this time.

Everyone thought he was a nice guy. In some respects, he probably is...just not to date.

Monday, April 13, 2015

Low Carb Biscuits and Gravy

Biscuits and Country Gravy with fried zoodles
2 Tbsp. coconut flour
2 Tbsp. ground golden flax
1/2 tsp. baking powder
1 egg
2 Tbsp. water
1 Tbsp. oil (grapeseed, olive, melted coconut)
2 drops stevia

Mix all dry ingredients in a microwaveable mug.
Add rest of ingredients and mix together well.
Microwave for 1 minute 15 seconds.
Remove from cup and cut into 4 slices

Serves 2. Approximately 2.5 net carbs per serving

Biscuit close-up

Country Gravy:
1 lb. pork sausage
1 Tbsp. arrowroot flour
1 1/2 cups heavy cream
1/2 cup cashew milk unsweetened
1/2 tsp. white pepper
1/4 tsp. salt

Brown pork sausage in a large frying pan.
Sprinkle arrowroot flour on top and mix in.
Add cream and cashew milk.
Add salt and pepper.
Bring gravy to a boil for a few minutes over medium high heat.
Reduce heat and allow to reduce for 10-15 minutes, stirring frequently. Serve over biscuits.

Serves 8. Approximately 2.2 carbs per serving.

Monday, March 30, 2015

Two Peanut Butter Cookies

There are quite a few low-carb peanut butter cookie recipes on the internet, here's my take on them. (Because I can't ever leave anything alone without wondering how it would taste if I added this or that.) This post you get two recipes in one batch. I am also seriously considering adding bacon crumbles the next time I make these.

Peanut Butter and Chocolate Chip Peanut Butter Cookies

Basic Peanut Butter Cookies and Chocolate Chip Peanut Butter Cookies

1 egg
1 tsp. baking soda
1 tsp. vanilla
1 cup unsweetened peanut butter
1/2 cup granulated sucralose or erythritol
1/4 cup Ideal Brown
1/4 tsp. cinnamon
1/4 cup sugar free chocolate chips
(I used Lily's Dark Chocolate Premium Baking Chips)

Heat the oven to 350.
Spray a pan with non-stick spray.
Mix everything but the chocolate chips together.
Split the batter in half.
For the first half use a tablespoon and roll your cookies into dough balls and place on cookie sheet.
Peanut Butter Cookie
For the second half mix your chocolate chips into the remaining batter. Roll into dough balls on and place on cookie sheet.
Using a fork press each cookie down.
Bake for 10 mins. Cool and eat. They are pretty tasty dipped in unsweetened cashew milk.
Peanut Butter Chocolate Chip

Makes about 14 cookies. Depending on your peanut butter and chocolate chips it comes out to about 2 net carbs per cookie.

Sunday, February 22, 2015

Zucchini Zoodles with Alfredo and Meatballs

Sauce = 3 Net Carbs   Zucchini = 3 net carbs  Meatballs = 2 net carbs
Recipe makes 2 servings

Alfredo Sauce
1 Tbsp Butter (Unsalted)
1 oz. Mozzarella
1 oz. Shredded Parmesan
2 oz. Shredded 6 Cheese Italian Blend cheeses
1 tsp Cooking Sherry (optional)
1/4 cup heavy cream
1/4 water or chicken broth
2 dashes nutmeg
1 dash of ground mustard

Melt your butter in a small pan. Add heavy cream, water and spices. Melt in the cheeses. Add the Sherry last.

Zucchini Zoodles
Add 1 oz oil of choice to a frying pan on medium heat. (I used coconut oil)
Zoodle your zucchini in a frying pan. Toss zucchini for a few minutes. It doesn't usually take too long.

Need a zoodler? I got mine on Amazon back in the day. Looks like this. I think they call them Vegettis at the big box stores.
Vegetable Spiralizer

I was lazy and bought a big bag of frozen meatballs at Sam's Club. They were made with soy flour so they aren't too high carb. If you'd rather make your own check out the recipes below.

I have tried this recipe from Your Lighter Side.

Or this one from i breathe i am hungry.

Thursday, April 10, 2014

Low Carb Chicken and Waffles

Last summer I had a lovely brunch at a local restaurant. It was the first time I had ever had Chicken and Waffles.  The version I had included country gravy and maple syrup. I have been trying to low carb them ever since.

Chicken and Waffles with Country Gravy and Sugar Free Maple Syrup

A picture without the gravy so you can see what they actually look like.

I am still perfecting my country gravy today I will supply the recipes for the waffles and fried chicken.

1 cup almond flour (or whatever nut flour you have on hand)
1/2 cup vanilla protein powder (you can also use unflavored. It's what I had on hand.)
2 1/2 Tbsp. coconut flour
2 Tbsp. water
4 eggs
6 oz. greek unflavored yogurt
3 tbsp. coconut oil

1. Preheat your waffle iron to a medium setting.
2. Mix together your dry ingredients.
3. Add all wet ingredients to combined dry ingredients and stir. (I just use a whisk.)
4. Place a scant 1/4 cup of batter into each waffle section of your waffle maker.
5. Cook for 4 mins. (Or whatever works on your appliance.)

Each triangle comes in at about 4 net carbs.

Fried Chicken
4 boneless skinless chicken breasts (pounded thin)
Coconut Oil (how much depends on the size of your frying pan. There should be enough to cover your chicken breast halfway up.)
2 eggs
2 Tbsp. water
1/4 cup coconut flour (you can also use almond flour)
1/4 cup grated parmesan
1 tsp. McCormick Rotisserie Chicken Seasoning (If you don't have this, use garlic, black pepper, salt and paprika to your taste.)

1. Melt coconut oil in frying pan on medium heat.

(In containers big enough to coat your chicken in)
2. Beat eggs and water in one container.
3. Combine flour, parm and spices in another container.
4. Dredge your chicken in the egg bath.
5. Dredge your chicken in the flour and parmesan mixture.
6. Fry your chicken in the coconut oil. Flipping after about 4 mins. or coating turns golden. (Be gentle when flipping.)

Net carbs for the chicken: 3

Yes you could bake these. I would suggest spraying olive oil on them though so they crisp up in the oven.